My Training Log

All Workouts

I've been strength training from 9/3/2022 to 1/28/2026 for a total of 488 workouts.

Squat

+258
Start 265 → End 523

Bench Press

+150
Start 225 → End 375

Deadlift

+450
Start 150 → End 600
General Strength (Unstructured) - Day 12
Wednesday, January 31, 2024

Bench Press 2×0 @ 325

Deadlift 2×2 @ 515, 515×1

General Strength (Unstructured) - Day 11
Monday, January 29, 2024

Bench Press 3×4 @ 300, 275×5

Deficit Deadlift 2×0 @ 405/365

General Strength (Unstructured) - Day 10
Saturday, January 27, 2024

Bench Press 2×3 @ 320

Deadlift 500×5

General Strength (Unstructured) - Day 9
Tuesday, January 23, 2024

Pin Press (chest) 315×1, 2×4 @ 275, 2×5 @ 245

General Strength (Unstructured) - Day 8
Monday, January 22, 2024

Bench Press 5×0 @ 295

Squat 365×5, 365×4, 315×5, 275×5

General Strength (Unstructured) - Day 7
Saturday, January 20, 2024

Smith Bench 295×8, 295×6, 295×5, 295×4, 295×2

Smith Squat 5×0 @ 365

General Strength (Unstructured) - Day 6
Thursday, January 18, 2024

Squat 2×0 @ 405

Bench Press 2×0 @ 320

Deadlift 2×3 @ 495

General Strength (Unstructured) - Day 5
Saturday, January 13, 2024

Pin Press (chest) 275×5, 315×5, 315×3

Close Grip Bench Press 3×0 @ 175/205/235

Front Squat 4×0 @ 185/215/235/260

Press 3×0 @ 180

Barbell Rows 3×0 @ 240

General Strength (Unstructured) - Day 4
Wednesday, January 10, 2024

Squat 3×5 @ 365

General Strength (Unstructured) - Day 3
Tuesday, January 9, 2024

Bench Press 5×5 @ 290

Squat 5×0 @ 360

General Strength (Unstructured) - Day 2
Saturday, January 6, 2024

Squat 395×5

Bench Press 305×4, 305×3

Deadlift 465×5, 485×3

General Strength (Unstructured) - Day 1
Thursday, January 4, 2024

Close Grip Bench Press 3×0 @ 235

Floor Press 3×5 @ 275

Front Squat 4×5 @ 185/205/235/255

Press 3×5 @ 175

Romanian Deadlift 3×0 @ 240

Texas Method - Day 17
Tuesday, January 2, 2024

Squat 5×5 @ 355

Bench Press 5×0 @ 290

Barbell Rows 3×0 @ 240

Texas Method - Day 16
Saturday, December 30, 2023

Bench Press 4×5 @ 285, 285×4

Barbell Rows 3×0 @ 240

Squat 5×0 @ 355

Texas Method - Day 15
Wednesday, December 27, 2023

Squat 2×3 @ 390

Bench Press 305×4, 305×2

Deadlift 465×5

Texas Method - Day 14
Monday, December 25, 2023

Pin Press (chest) 275×5, 295×3, 320×2, 330×2

Front Squat 4×5 @ 175/205/225/250

Press 3×5 @ 175/155/155

Romanian Deadlift 3×0 @ 260

Texas Method - Day 13
Friday, December 22, 2023

Squat 5×5 @ 350

Close Grip Bench Press 230×10, 230×7, 230×5

Bench Press 5×0 @ 285

Press 4×0 @ 105/125/145/160

Barbell Rows 3×0 @ 240/215/215

Texas Method - Day 12
Wednesday, December 20, 2023

Bench Press 5×5 @ 280

Squat 5×0 @ 350

Barbell Rows 3×0 @ 240/215/215

Texas Method - Day 11
Sunday, December 17, 2023

Bench Press 305×0

Squat 385×0

Pin Press (chest) 275×3, 315×1, 275×3

Deadlift 460×2, 495×1, 555×1, 405×5

Texas Method - Day 10
Friday, December 15, 2023

Bench Press 305×3, 2×1 @ 305

Squat 385×2

Deadlift 460×0

Texas Method - Day 9
Wednesday, December 13, 2023

Press 4×5 @ 190/170/170/170

Front Squat 4×5 @ 155/185/215/245

Close Grip Bench Press 5×0 @ 190/200/210/220/230

Romanian Deadlift 3×0 @ 260

Texas Method - Day 8
Monday, December 11, 2023

Bench Press 5×5 @ 275

Squat 5×5 @ 345

Barbell Rows 5×0 @ 125/155/185/215/240

Texas Method - Day 7
Friday, December 8, 2023

Bench Press 305×0

Squat 390×0

Deadlift 450×5, 500×3, 550×1

Texas Method - Day 6
Tuesday, December 5, 2023

Bench Press 300×5

Squat 385×5

Deadlift 450×0

Texas Method - Day 5
Saturday, December 2, 2023

Press 185×5, 205×1, 215×1, 3×5 @ 165

Front Squat 4×5 @ 155/185/215/240

Close Grip Bench Press 5×5 @ 185/195/205/215/225

Romanian Deadlift 3×0 @ 260

Texas Method - Day 4
Thursday, November 30, 2023

Bench Press 5×5 @ 270

Squat 5×5 @ 340

Cable Row (Crunch) 5×8 @ 120/165/210/230/255

Texas Method - Day 3
Saturday, November 25, 2023

Squat 380×5

Bench Press 295×5

Deadlift 440×5

Texas Method - Day 2
Thursday, November 23, 2023

Press 4×5 @ 180/165/165/165

Front Squat 4×5 @ 145/175/205/235

Close Grip Bench Press 5×5 @ 175/185/195/205/215

Romanian Deadlift 3×8 @ 250

Texas Method - Day 1
Tuesday, November 21, 2023

Bench Press 5×5 @ 265

Squat 4×5 @ 340

Barbell Rows 5×5 @ 115/145/175/205/235

StrongLifts 5×5 – Day 7
Saturday, November 18, 2023

Deadlift 4×5 @ 275/325/385/430

Press 4×5 @ 105/125/155/175

Front Squat 4×5 @ 145/175/205/230

Chin-ups 3×8 @ -25

StrongLifts 5×5 – Day 6
Thursday, November 16, 2023

Squat 185×5, 235×5, 285×5, 335×5, 380×3, 285×8

Bench Press 145×5, 185×5, 215×5, 255×5, 295×3, 215×8

Barbell Rows 6×5 @ 115/145/175/205/235/175

Romanian Deadlift 3×5 @ 185/215/245

StrongLifts 5×5 – Day 5
Tuesday, November 14, 2023

Bench Press 5×5 @ 145/185/215/255/290

Squat 5×5 @ 185/235/285/335/375

Barbell Rows 5×5 @ 115/145/175/205/230

Close Grip Bench Press 140×10, 160×8, 170×6

Tricep Rope Pushdowns 78×6, 85×8, 93×10, 100×12

StrongLifts 5×5 – Day 4
Thursday, November 9, 2023

Deadlift 4×5 @ 265/315/375/420

Press 4×5 @ 105/125/145/165

Front Squat 4×5 @ 145/175/195/225

Chinups 3×5 @ 0

StrongLifts 5×5 – Day 3
Tuesday, November 7, 2023

Squat 185×5, 235×5, 275×5, 325×5, 375×3, 275×8

Bench Press 145×5, 185×5, 215×5, 255×5, 290×3, 215×8

Barbell Rows 115×5, 145×5, 175×5, 195×5, 230×3, 175×8

Romanian Deadlift 3×8 @ 240

StrongLifts 5×5 – Day 2
Thursday, November 2, 2023

Bench Press 5×5 @ 145/185/215/255/285

Squat 5×5 @ 185/235/275/325/370

Barbell Rows 5×5 @ 115/145/175/195/225

Close Grip Bench Press 135×10, 155×8, 165×6

Tricep Rope Pushdowns 73×6, 80×8, 88×10, 95×12

StrongLifts 5×5 – Day 1
Sunday, October 29, 2023

Deadlift 4×5 @ 265/325/365/410

Press 4×5 @ 105/125/145/160

Front Squat 4×5 @ 135/165/195/220

Chinups 3×8 @ 0

BIG Method - Day 35
Variation Day
Wednesday, October 25, 2023

Smith Bench 320×4

Smith Squat 405×1, 295×5

BIG Method - Day 34
Intensity
Friday, October 20, 2023

Squat 365×5

Deadlift 465×1

Press 225×1

Chest Supported Rows 315×5, 315×4, 255×5, 225×6, 205×5

BIG Method - Day 33
Bench / Squat Volume
Wednesday, October 18, 2023

Squat 3×5 @ 320

Pin Bench 2×5 @ 275

Chest Supported Rows 4×10 @ 100

DB Curls

BIG Method - Day 32
Press / Deadlift
Monday, October 16, 2023

Press 4×4 @ 185

Deadlift 420×5

Chest Supported Rows 95×10, 85×12, 80×10

DB Curls

BIG Method - Day 31
Planet Fitness
Friday, October 13, 2023

Smith Squat 370×1, 2×8 @ 290

Smith Bench 315×1, 2×8 @ 275

BIG Method - Day 30
Bench Volume
Tuesday, October 10, 2023

Bench Press 3×5 @ 280

Chest Supported Rows 187×12, 187×10, 187×8, 187×6

Tricep Extension 80×15, 85×10, 80×10

DB Curls 50×10, 55×8, 60×3, 35×8

BIG Method - Day 29
Crunch Timonium
Friday, October 6, 2023

Squat 380×1

Deadlift 415×5

BIG Method - Day 28
Intensity
Monday, September 25, 2023

Bench Press 315×1, 275×6, 245×8, 225×5

BIG Method - Day 27
Press / Triceps
Saturday, September 23, 2023

Press 4×5 @ 165, 135×9

DB Curls 45×5, 50×5, 55×5, 60×4, 65×2, 30×12, 25×10

Tricep Extension 100×10, 95×10, 88×12, 85×12, 78×12

BIG Method - Day 26
Volume
Thursday, September 21, 2023

Smith Squat

Cable Row

DB Curls

BIG Method - Day 25
Volume
Tuesday, September 19, 2023

Smith Bench

Tricep Extension

DB Curls

BIG Method - Day 24
Intensity
Friday, September 8, 2023

Bench Press 295×4, 295×1, 255×7

Squat 2×5 @ 345/310

Deadlift 410×5

BIG Method - Day 23
Light
Wednesday, September 6, 2023

Press 3×5 @ 165, 135×10

Tricep Extension 3×10 @ 100

Tricep Rope Pushdowns 3×15 @ 30/20/20

Back Extensions 3×12 @ 110

Lying Leg Curl

DB Curls 50×10, 45×8, 40×10, 30×6, 25×5

BIG Method - Day 22
Volume
Monday, September 4, 2023

Bench Press 5×5 @ 270

Squat 3×5 @ 315

BIG Method - Day 21
LOWER / Deadlift Intensity / Squat Volume
Saturday, September 2, 2023

Squat 2×5 @ 340, 2×8 @ 275

BIG Method - Day 20
UPPER / Bench Intensity / Press Volume
Thursday, August 31, 2023

Bench Press 315×1, 270×6

Press 5×5 @ 160, 135×4

Barbell Curls 3×8 @ 110

Tricep Extension 2×10 @ 95, 95×9

BIG Method - Day 19
LOWER / Squat Intensity / Deadlift Volume
Tuesday, August 29, 2023

Squat 395×1, 335×5

Deadlift 3×5 @ 405 🏆

Lying Leg Curl 195×15, 215×10, 235×8, 175×12

BIG Method - Day 18
UPPER / Press Intensity / Bench Volume
Friday, August 25, 2023

Bench Press 3×5 @ 275 🏆

Press 190×1

Push Press 2×3 @ 195 🏆

Press 160×6

Tricep Extension 3×8 @ 95

BIG Method - Day 17
FULL / Hypertrophy / Weak Spots
Wednesday, August 23, 2023

Incline Bench 2×8 @ 185, 185×6, 185×4

Incline DB Press 3×12 @ 55

Leg Extensions 4×10 @ 70

Lying Leg Curl 190×15, 210×10, 230×8, 170×12

Cable Row 3×8 @ 120, 75×15

Tricep Extension 3×12 @ 85

DB Curls 55×10, 50×8, 45×8, 30×12

BIG Method - Day 16
LOWER / Deadlift Intensity / Squat Volume
Monday, August 21, 2023

Squat 4×5 @ 335

Deadlift 445×3

BIG Method - Day 15
UPPER / Bench Intensity / Press Volume
Saturday, August 19, 2023

Bench Press 300×3, 255×8

Press 4×5 @ 160

Cable Row 3×12 @ 115, 70×15

Front Shoulder Raises 3×10 @ 45

Side Delt Raises 3×10 @ 25

DB Curls 55×8, 55×5, 50×3, 45×5, 25×6

BIG Method - Day 14
LOWER / Squat Intensity / Deadlift Volume
Thursday, August 17, 2023

Squat 375×3, 315×8

Deadlift 3×5 @ 400

BIG Method - Day 13
UPPER / Press Intensity / Bench Volume
Monday, August 14, 2023

Pin Bench 270×5, 2×3 @ 270, 270×2

Press 180×2, 180×1

Push Press 2×3 @ 185 🏆

Tricep Extension 3×12 @ 80

BIG Method - Day 12
FULL / Hypertrophy / Weak Spots
Friday, August 11, 2023

Leg Extensions 3×12 @ 60, 145×10, 2×10 @ 135

Dips 2×12 @ 0, 0×10

Lying Leg Curl 165×20, 210×10, 220×6, 235×5, 115×15

DB Fly 3×8 @ 75

Front Shoulder Raises 35×12, 3×10 @ 45

DB Curls 55×8, 50×5, 45×10, 30×12

Tricep Extension 110×20, 140×15, 155×10, 170×5

Chin-ups 3×10 @ 0

BIG Method - Day 11
LOWER / Deadlift Intensity / Squat Volume
Wednesday, August 9, 2023

Deadlift 430×4, 430×1

Squat 3×5 @ 330

Good Morning 3×8 @ 225

BIG Method - Day 10
UPPER / Bench Intensity / Press Volume
Monday, August 7, 2023

Bench Press 290×5

Press 3×5 @ 160

Side Delt Raises 5×10 @ 25

DB Fly 3×8 @ 45

DB Curls 3×6 @ 60, 3×8 @ 45

BIG Method - Day 9
LOWER / Squat Intensity / Deadlift Volume
Saturday, August 5, 2023

Deadlift 3×5 @ 395

DB Curls 65×5, 55×8, 45×9, 35×12

Lying Leg Curl 3×12 @ 210, 100×15

Squat 360×5

Cable Row 100×10, 3×8 @ 110, 60×15

BIG Method - Day 8
UPPER / Press Intensity / Bench Volume
Thursday, August 3, 2023

Press 175×5

Bench Press 5×5 @ 265

DB Curls 65×2, 55×8, 50×6, 40×8, 30×10

Dips 3×10 @ 0

BIG Method - Day 7
FULL / Hypertrophy
Tuesday, August 1, 2023

Smith Squat 3×7 @ 295

Incline DB Press 50×12, 60×12, 70×11, 70×10

Lat Pulldowns 3×12 @ 160

Lying Leg Curl 3×12 @ 190

Cable Row 3×12 @ 220

Cable Fly 3×12 @ 20

DB Curls 3×15 @ 30

Tricep Extension 3×15 @ 70

BIG Method - Day 6
LOWER / Deadlift Intensity / Squat Volume
Sunday, July 30, 2023

Deadlift 405×5

Squat 5×5 @ 315

Back Extensions 3×10 @ 110

Lying Leg Curl 3×10 @ 160

Cable Row 3×10 @ 190

BIG Method - Day 5
UPPER / Bench Intensity / Press Volume
Friday, July 28, 2023

Bench Press 275×5

Press 5×5 @ 160

Side Delt Raises 4×10 @ 25

Cable Fly 4×10 @ 160/160/130/130

DB Curls 3×8 @ 55, 2×10 @ 30

DB Fly 3×8 @ 75

BIG Method - Day 4
LOWER / Squat Intensity / Deadlift Volume
Wednesday, July 26, 2023

Squat 365×5

Deadlift 3×5 @ 365

Lat Pulldowns 3×15 @ 2

Lying Leg Curl 3×10 @ 150/120/90

BIG Method - Day 3
UPPER / Press Intensity / Bench Volume
Friday, July 14, 2023

Press 205×1

Push Press 2×1 @ 230/235 🏆

Press 3×8 @ 155

DB Curls 60×3, 50×6, 40×8, 30×9

Tricep Extension 3×12 @ 73

BIG Method - Day 2
LOWER / Squat Intensity / Deadlift Volume
Wednesday, July 12, 2023

Squat 405×2, 345×5, 335×5, 2×5 @ 315

BIG Method - Day 1
UPPER / Press Intensity / Bench Volume
Monday, July 10, 2023

Bench Press 305×1, 5×5 @ 260

Dips 3×10 @ 0

Tricep Extension 4×12 @ 65

TM2 - Day 31
Volume Bench / Intensity Squat
Friday, June 30, 2023

Bench Press 335×1, 275×5

Close Grip Bench 225×10

Squat 405×3

JM Press 4×12 @ 125

TM2 - Day 30
Back Day
Wednesday, June 28, 2023

Cable Row 4×12 @ 100

Kroc Rows 4×10 @ 100

TM2 - Day 29
Deadlift Day
Tuesday, June 27, 2023

Deadlift 455×3

Sumo Deadlift 2×1 @ 405

Trap Bar Shrugs 4×15 @ 450

TM2 - Day 28
Intensity Squat / Volume Bench
Sunday, June 25, 2023

Bench Press 315×1, 6×6 @ 260

Squat 2×1 @ 405

TM2 - Day 27
Press Day
Friday, June 23, 2023

Strict Press 205×1, 4×5 @ 170

Close Grip Bench 3×6 @ 185

JM Press 4×15 @ 95

Chest Supported Rows 3×15 @ 170

TM2 - Day 26
Hypertrophy Day
Tuesday, June 20, 2023

Smith Squat 3×3 @ 360

Smith Bench 295×5, 305×3

Smith Shoulder Press 3×5 @ 200

DB Curls 65×5

TM2 - Day 25
Recovery Day
Sunday, June 18, 2023

Squat 2×5 @ 315, 245×10

TM2 - Day 24
Deadlift focus / Bench variation
Thursday, June 15, 2023

Strict Press 200×2, 5×5 @ 170

Pin Bench 4×3 @ 245

Sumo Deadlift 425×4

Deadlift 3×5 @ 395

TM2 - Day 23
Volume Bench & Squat
Tuesday, June 13, 2023

Bench Press 325×1, 6×6 @ 260

Squat 5×5 @ 335

TM2 - Day 22
Community Gym
Sunday, June 11, 2023

Smith Bench 3×3 @ 305

DB Shoulder Press 3×10 @ 55

Side Delt Raises 4×10 @ 25

TM2 - Day 21
Light Day
Friday, June 9, 2023

Strict Press 195×2, 5×4 @ 165

SSB Squat 5×5 @ 255

Pin Bench 4×5 @ 265

TM2 - Day 20
Volume Bench / Intensity Squat
Wednesday, June 7, 2023

Bench Press 315×1, 6×6 @ 255

Squat 3×3 @ 370

TM2 - Day 19
Deadlift Day
Sunday, June 4, 2023

Sumo Deadlift 2×1 @ 475

Deadlift 405×5

TM2 - Day 18
Light Day / Bench Variation
Friday, June 2, 2023

Spoto Press 4×6 @ 235

Close Grip Bench 3×10 @ 135

SSB Squat 4×3 @ 285

Strict Press 190×2, 5×4 @ 160

Barbell Rows 2×7 @ 235

TM2 - Day 17
Intensity Squat / Volume Bench
Wednesday, May 31, 2023

Bench Press 315×1, 5×5 @ 250

Squat 415×3 🏆

Back Extensions 4×12 @ BW + 115

TM2 - Day 16
Volume Squat Afternoon / Deadlift Intensity Evening
Sunday, May 28, 2023

Bench Press 3×2 @ 305

JM Press 3×8 @ 135

Squat 4×5 @ 330

Sumo Deadlift 460×3, 385×5

Deadlift 2×5 @ 385

Kroc Rows 3×12 @ 100

Lat Pulldowns 2×10 @ 105

TM2 - Day 15
Light Day
Friday, May 26, 2023

Pin Bench 3×6 @ 255

SSB Squat 3×5 @ 255

Strict Press 180×2, 5×5 @ 150

Chin-ups BW×20

TM2 - Day 14
Intensity Squat / Volume Bench Day
Wednesday, May 24, 2023

Bench Press 3×1 @ 305, 6×6 @ 245

Squat 3×2 @ 395

Seated Leg Curl 3×10 @ 190

Back Extensions 3×12 @ BW + 70, 90, 110

TM2 - Day 13
Squat Volume / Deadlift Intensity
Friday, May 19, 2023

Squat 5×5 @ 315

Deadlift 455×3

Sumo Deadlift 2×5 @ 365

Deadlift 365×5

TM2 - Day 12
Bench Day
Thursday, May 18, 2023

Bench Press 315×1

Pin Bench 3×6 @ 245

SSB Box Squat 4×5 @ 235

Strict Press 170×5, 5×6 @ 140

Cable Row 3×10 @ 100

Barbell Curls 3×12 @ 110

TM2 - Day 11
Intensity / Volume Day
Tuesday, May 16, 2023

Squat 3×3 @ 370

Bench Press 280×3, 4×5 @ 245

Lat Pulldowns 3×10 @ 100

TM2 - Day 10
Volume / Intensity Day
Saturday, May 13, 2023

Squat 4×3 @ 350

Sumo Deadlift 475×1

Deadlift 405×5

Close Grip Bench 4×6 @ 205

JM Press 4×10 @ 140

TM2 - Day 9
Bench / Light Day
Thursday, May 11, 2023

Bench Press 275×2, 4×5 @ 245

Strict Press 4×5 @ 160

Trap Bar Shrugs 4×15 @ 405

TM2 - Day 8
Intensity / Volume Day
Tuesday, May 9, 2023

Squat 415×1

Incline Smith Bench 3×10 @ 195

DB Curls 65×4

TM2 - Day 7
Volume / Intensity Day
Friday, May 5, 2023

Squat 4×4 @ 330

Sumo Deadlift 450×3

Deadlift 2×5 @ 375

Bench Press 2×2 @ 300

Pin Bench 3×5 @ 225

Incline Smith Bench 3×10 @ 185

Tricep Extension 4×10 @ 57

JM Press 3×10 @ 135

Barbell Shrugs 2×12 @ 365

DB Curls 3×10 @ 40

TM2 - Day 6
Light Day
Wednesday, May 3, 2023

SSB Squat 2×5 @ 285

Strict Press 5×4 @ 150

TM2 - Day 5
Volume Bench / Intensity Squat
Monday, May 1, 2023

Bench Press 5×4 @ 255

Close Grip Bench 225×8

Squat 2×2 @ 395, 315×5

Barbell Rows 3×8 @ 230

TM2 - Day 4
Intensity Bench / Volume Deadlift
Saturday, April 29, 2023

Bench Press 3×2 @ 285

Squat 4×5 @ 315

Sumo Deadlift 425×3

Deadlift 2×5 @ 360

Leg Press 1000×5

TM2 - Day 3
Light Day
Thursday, April 27, 2023

SSB Box Squat 3×5 @ 255

Strict Press 170×3

Push Press 205×1

Strict Press 6×5 @ 140

Seated Calf Raises 3×12 @ 160

Smith Shoulder Press 4×12 @ 135