My Training Log

Saturday, July 20, 2024

Incline Bench Press 225×5, 225×3, 165×12, 165×8, 165×5

Barbell Rows 225×5, 3×5 @ 200, 200×7

Bench Feet Up 3×5 @ 185

Pec Fly Machine 3×10 @ 145

Reverse Fly Machine 3×0 @ 115

Barbell Curl 4×8 @ 100

Wednesday, July 24, 2024

Incline Bench Press 2×3 @ 230, 2×5 @ 205

Barbell Rows 230×5, 3×5 @ 205, 205×7

Bench Feet Up 2×5 @ 190, 190×10

Pec Fly Machine 3×10 @ 148

Reverse Fly Machine 3×10 @ 118

Barbell Curl 100×10, 100×9, 100×6

Thursday, July 25, 2024

Deadlift 5×0 @ 410/370/370/370/370

Barbell Shrug 345×12, 365×12, 385×15

Front Squat 4×5 @ 185/225/245/260

Hack Squat 5×5 @ 275/315/355/395/405

Lying Leg Curl 3×10 @ 140

Monday, July 29, 2024

Safety Bar Squat 5×5 @ 290/310/310/310/310

Incline Bench Press 3×5 @ 205, 2×4 @ 205

Deadlift 3×5 @ 405

Wednesday, July 31, 2024

Hack Squat 5×5 @ 255/295/335/385/425

Front Squat 3×0 @ 265

Press 4×5 @ 145, 145×4

Romanian Deadlift 3×0 @ 235

Barbell Rows 5×0 @ 235/210/210/210/210

Barbell Curl 4×10 @ 95/85/85/85

Friday, August 2, 2024

Safety Bar Squat 340×5

Incline Bench Press 230×4

Incline Dumbbell Bench 85×8, 85×6, 85×7

Deadlift 420×5

Saturday, August 10, 2024

Safety Bar Squat 5×5 @ 315

Incline Bench Press 4×5 @ 210, 210×2

Hack Squat 5×0 @ 260/300/340/390/430

Deadlift 3×0 @ 415

Monday, August 12, 2024

Safety Bar Squat 350×5

Hack Squat 5×5 @ 260/300/340/390/430

Incline Bench Press 2×2 @ 245/250

Incline Dumbbell Bench 2×4 @ 90, 75×6

Deadlift 430×0

Monday, August 19, 2024

Safety Bar Squat 5×5 @ 330

Incline Bench Press 5×5 @ 215

Barbell Curl 3×5 @ 125

Barbell Rows 3×5 @ 235/210/210

Thursday, August 29, 2024

Front Squat 5×5 @ 165/185/225/245/265

Press 5×5 @ 135

Good Morning 3×5 @ 185/205/225

Reverse Fly Machine 3×10 @ 120

DB Curls 4×8 @ 55/50/45/40

Wednesday, September 4, 2024

Safety Bar Squat 3×5 @ 335

Hack Squat 5×5 @ 260/305/350/390/435

Incline Dumbbell Bench 5×5 @ 55/65/75/85/95

Good Morning 5×0 @ 230

Barbell Rows 240×5, 3×5 @ 215, 215×0

Barbell Curl 110×6, 100×6, 90×6, 80×6, 70×10, 60×6, 50×4, 40×6

Incline Bench Press 5×0 @ 220

Friday, September 6, 2024

Smith Incline 155×5, 175×5, 200×5, 215×5, 220×2, 220×3

Seated Row 5×5 @ 205

Triceps Extension 4×8 @ 65/75/85/95

Tricep Rope Pushdowns 5×0 @ 100

DB Curls 65×5, 50×5, 40×5, 30×8

Monday, September 9, 2024

Safety Bar Squat 360×6

Incline Bench Press 235×4, 185×10

Deadlift 425×0

Lying Leg Curl 3×10 @ 170

Friday, September 13, 2024

Safety Bar Squat 3×0 @ 340

Incline Bench Press 5×5 @ 210

Hack Squat 2×0 @ 440

Incline Dumbbell Bench 5×0 @ 100/85/85/85/85

Barbell Rows 5×0 @ 240/215/215/215/215

Good Morning 5×0 @ 230

Barbell Curl 8×0 @ 110/100/90/80/70/60/50/40

Monday, September 16, 2024

Safety Bar Squat 3×10 @ 290

Safety Bar Good Morning 3×10 @ 150

Wednesday, September 18, 2024

Incline Bench Press 2×10 @ 185, 185×7

Barbell Rows 3×10 @ 185

Dumbell Shoulder Press 2×10 @ 50, 50×12

Cable Preacher Curl 3×10 @ 70

Lateral Raises (Side Delt) 3×10 @ 40

Friday, September 20, 2024

Hack Squat 3×10 @ 325

Sumo Deadlift 315×10

Saturday, September 21, 2024

Dumbbell Bench Press 100×6, 3×5 @ 100, 100×0

Bench Press 225×5, 275×1, 295×1, 225×9, 225×6

Tricep Rope Pushdowns 3×12 @ 85/75/75

DB Curls 6×8 @ 55/50/45/40/35/30

Barbell Rows 3×0 @ 195

Seated Lever Row 3×10 @ 165

Monday, September 23, 2024

Incline Bench Press 3×8 @ 195

Barbell Rows 3×8 @ 195

Trap Bar Shrugs 3×10 @ 380/420/420

Thursday, September 26, 2024

Safety Bar Squat 3×8 @ 310

Safety Bar Good Morning 2×8 @ 160, 160×10

Leg Extension 2×10 @ 150, 150×15

Friday, September 27, 2024

Press 5×5 @ 155

Dumbbell Row 5×0 @ 120

Barbell Curl 3×0 @ 130

Saturday, September 28, 2024

Bench Press 235×11, 2×10 @ 235

Barbell Rows 2×5 @ 225, 225×8

Barbell Curl 135×5, 110×5, 110×7, 95×5, 75×5

Tricep Rope Pushdowns 4×10 @ 90

Monday, September 30, 2024

Safety Bar Squat 3×5 @ 340

Safety Bar Good Morning 2×5 @ 200, 200×8

Wednesday, October 2, 2024

Incline Bench Press 3×5 @ 225

Barbell Rows 2×5 @ 245, 245×6

Trap Bar Shrugs 2×8 @ 440, 440×12

Friday, October 4, 2024

Lat Pulldowns 3×10 @ 175

Seated Row 5×0 @ 210

Barbell Curl 5×0 @ 135/110/110/110/110

DB Curls 3×8 @ 65

Hammer Curl 5×5 @ 55

Monday, October 7, 2024

Deadlift 495×5

Sumo Deadlift 325×8, 325×12

Hack Squat 3×0 @ 360

Wednesday, October 9, 2024

Barbell Curl 3×10 @ 105

Incline Bench Press 3×3 @ 245, 185×10, 185×8

Barbell Rows 5×0 @ 265/265/265/200/200

Trap Bar Shrugs 3×0 @ 450

Friday, October 11, 2024

Safety Bar Squat 2×3 @ 360, 360×5

Safety Bar Good Morning 2×3 @ 240, 240×5

Saturday, October 12, 2024

Bench Press 3×5 @ 275, 225×9

Barbell Rows 2×3 @ 265, 265×5

Barbell Curl 5×0 @ 140/110/110/110/110

Trap Bar Shrugs 3×0 @ 460

Tricep Rope Pushdowns 4×0 @ 95

DB Curls 10×5 @ 65/55/50/45/45/45/40/40/40/40

Monday, October 14, 2024

Incline Bench Press 245×3, 2×10 @ 175

Close Grip Bench Press 4×5 @ 205, 205×9

Dumbbell Row 3×10 @ 110

Wednesday, October 16, 2024

Barbell Curl 90×12, 90×10, 90×8

Tricep Rope Pushdowns 3×10 @ 95

Friday, October 18, 2024

Safety Bar Squat 365×5, 275×11

Safety Bar Good Morning 3×10 @ 205

Lying Leg Curl 3×8 @ 175

Seated Calf Raise 3×10 @ 205

Monday, October 21, 2024

Bench Press 285×5, 215×10, 215×12

Incline Bench Press 3×8 @ 185

Barbell Rows 3×10 @ 190

Press 3×5 @ 135

Pec Fly Machine 3×0 @ 150

Lat Pulldowns 3×0 @ 180

Tricep Rope Pushdowns 3×0 @ 85

Wednesday, October 23, 2024

Deadlift 505×3, 505×2

Sumo Deadlift 335×5, 335×6

Barbell Curl 95×12, 95×10, 95×8

Hack Squat 3×0 @ 335

Leg Extension 3×0 @ 155

Friday, October 25, 2024

Incline Bench Press 3×2 @ 250, 190×10

Bench Press 3×8 @ 245

Lateral Raises (Side Delt) 45×10, 45×9, 30×8, 20×6

Reverse Fly Machine 125×8, 2×0 @ 125

Triceps Extension 3×8 @ 75

Sunday, October 27, 2024

Barbell Curl 3×10 @ 90

Tricep Rope Pushdowns 3×0 @ 90

Monday, October 28, 2024

Safety Bar Squat 380×5, 285×10

Safety Bar Good Morning 3×8 @ 215

Lying Leg Curl 3×12 @ 165/135/95

Seated Calf Raise 3×10 @ 210

Wednesday, October 30, 2024

Bench Press 295×5, 225×10, 225×8

Incline Bench Press 3×5 @ 185, 135×8

Barbell Rows 3×8 @ 200

Press 3×0 @ 140

Pec Fly Machine 3×10 @ 150

Lat Pulldowns 3×0 @ 180

Tricep Rope Pushdowns 3×0 @ 90

Friday, November 1, 2024

Deadlift 515×3, 515×2

Sumo Deadlift 2×10 @ 330

Sunday, November 3, 2024

Bench Press 5×5 @ 280

Barbell Rows 3×8 @ 205

Press 2×5 @ 140, 140×7

Triceps Extension 65×10, 40×12, 2×15 @ 40

Monday, November 4, 2024

Safety Bar Squat 3×5 @ 365

Safety Bar Good Morning 3×8 @ 220

Leg Extension 2×10 @ 160, 160×12

Wednesday, November 6, 2024

Bench Press 300×5

Barbell Rows 3×8 @ 210

Incline Bench Press 3×8 @ 200

Tricep Rope Pushdowns 3×0 @ 100

Friday, November 8, 2024

Deadlift 530×1

Speed Deadlift 8×3 @ 340

Hack Squat 2×8 @ 285

Monday, November 11, 2024

Bench Press 5×5 @ 285

Lat Pulldowns 2×8 @ 180, 180×10

Press 3×5 @ 145

Triceps Extension 4×0 @ 70/45/45/45

Wednesday, November 13, 2024

Concentration Curls 35×12, 35×10, 35×9

Friday, November 15, 2024

Safety Bar Squat 3×5 @ 370

Safety Bar Good Morning 2×8 @ 230, 230×10

Leg Extension 2×10 @ 165, 165×15

Concentration Curls 35×15, 35×12, 35×10

Sunday, November 17, 2024

Bench Press 315×3, 315×4, 315×2, 275×6, 245×7, 225×0

Incline Bench Press 3×0 @ 205/205/185

Lat Pulldowns 3×0 @ 180

Overhead Tricep Extensions 3×0 @ 70

Tricep Rope Pushdowns 3×0 @ 100

Concentration Curls 5×0 @ 35

DB Curls 5×8 @ 35

Tuesday, November 19, 2024

Deadlift 540×1

Speed Deadlift 7×3 @ 345, 345×10

Hack Squat 2×0 @ 290

Wednesday, November 20, 2024

Concentration Curls 3×0 @ 35

Hammer Curl 4×12 @ 35

Thursday, November 21, 2024

Bench Press 5×5 @ 290

Lat Pulldowns 3×8 @ 185

Press 3×0 @ 150

Triceps Extension 3×0 @ 70

Friday, November 22, 2024

Concentration Curls 3×0 @ 35

DB Curls 4×10 @ 35

Hammer Curl 4×10 @ 35

Sunday, November 24, 2024

Deadlift 500×2

Speed Deadlift 6×0 @ 350

Sumo Deadlift 3×3 @ 365, 225×15

Hack Squat 2×8 @ 290

Monday, November 25, 2024

Bench Press 3×3 @ 320, 275×5, 245×7, 225×7

Lat Pulldowns 3×0 @ 190

Incline Bench Press 3×0 @ 205

Overhead Tricep Extensions 3×0 @ 70

Tricep Rope Pushdowns 3×0 @ 100

Saturday, November 30, 2024

Dumbbell Bench Press 5×10 @ 75

Smith Incline 205×5, 2×4 @ 205, 175×6

DB Curls 4×10 @ 50/45/35/25

Hammer Curl 4×10 @ 35

Friday, December 6, 2024

Safety Bar Squat 3×8 @ 315

Safety Bar Good Morning 3×0 @ 210

Lying Leg Curl 3×10 @ 175

Leg Extension 3×12 @ 170

Saturday, December 14, 2024

Bench Press 5×5 @ 275

Lat Pulldowns 190×10, 190×8, 190×6

Overhead Tricep Extensions 50×10, 50×4, 30×6, 30×10

Monday, December 16, 2024

Safety Bar Squat 3×8 @ 320

Wednesday, December 18, 2024

Incline Bench Press 4×5 @ 190, 190×7

Friday, December 20, 2024

Deadlift 500×3

Speed Deadlift 7×3 @ 350, 350×5

Lying Leg Curl 2×8 @ 180, 180×6

Tuesday, December 24, 2024

Bench Press 4×5 @ 280, 280×6

Thursday, December 26, 2024

Safety Bar Squat 3×8 @ 325

Hack Squat 3×10 @ 335

Leg Extension 3×10 @ 175

Sunday, December 29, 2024

Incline Bench Press 245×5, 2×6 @ 225, 225×5, 225×4

Incline Dumbbell Bench 90×7, 90×6, 75×7

Lateral Raises (Side Delt) 50×8, 40×8, 30×10, 20×10, 10×10

Tuesday, December 31, 2024

Squat 465×1

Bench Press 355×1

Thursday, January 2, 2025

Deadlift 495×6, 315×12

Speed Deadlift 8×0 @ 360

Barbell Rows 3×8 @ 225

Lying Leg Curl 3×0 @ 180

Sunday, January 5, 2025

Bench Press 4×5 @ 285, 285×4

Incline Bench Press 185×8, 185×7, 185×8

Pec Fly Machine 3×0 @ 155

Tuesday, January 7, 2025

Hack Squat 185×5, 255×5, 325×5, 425×5, 445×5, 465×5, 485×2

Safety Bar Squat 3×0 @ 375

Leg Extension 3×10 @ 180

Saturday, January 11, 2025

Close Grip Bench Press 4×5 @ 245, 245×6

Press 140×8, 2×6 @ 140

Overhead Tricep Extensions 3×10 @ 40/35/25

DB Curls 55×9, 45×8, 35×8, 25×8, 15×8

Tuesday, January 14, 2025

Deadlift 505×5

Speed Deadlift 315×10

Barbell Rows 2×6 @ 225

Lat Pulldowns 3×10 @ 195/145/115

Friday, January 17, 2025

Bench Press 2×3 @ 315, 315×2, 315×3, 315×2, 275×6, 225×7, 185×7, 135×8

Incline Bench Press 3×8 @ 135

Pec Fly Machine 3×0 @ 155

Tuesday, January 21, 2025

Squat 4×2 @ 405

High Bar Squat 3×10 @ 225/135/135

Safety Bar Squat 3×0 @ 375

Hack Squat 3×0 @ 345

Leg Extension 2×10 @ 185, 185×12

Friday, January 24, 2025

Close Grip Bench Press 250×8, 4×5 @ 250

Dips 5×5 @ 0

Overhead Tricep Extensions 3×10 @ 30