My Training Log

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