So we beat on...

Other Discussions Training Logs
101

09/20/21 Monday

Squat - 155lbsx5@7, 160lbsx5@8, 165lbsx2@10 Back tweak
CGBP - 120lbsx10@6, 125lbsx10@7, 130lbsx10@8

Time: 54:27; srpe@8

09/24/21 Friday

Bench - 145lbsx5@6, 150lbsx5@7, 155lbsx5@8
DB Incline Bench - 40lbsx12@6, 45lbsx12@7, 50lbsx12@8
DB Flies - 20lbsx15@6, 25lbsx15@7, 30lbsx15@8
Dips - BWx15, 13, 11

Time: 40:50; srpe@8

09/25/21 Saturday

Chest Supported Row - 70lbsx12@6, 75lbsx12@7, 80lbsx12@8.5
Reverse Grip Pullup - BWx15, 15, 13
Barbell Curls - 50lbsx15@7, 50lbsx15@8, 50lbsx15@8
Incline Seated DB Curls - 25lbsx12@7, 25lbsx12@7, 30lbsx12@8
Pulldown - 70lbsx15@6, 85lbsx15@7, 100lbsx15@9

Time: 50:11; srpe@8

Another setback. Going to stay away from Powerlifting movements for a while and work on finding my “entry point”. Sleep and stress management improvement is needed.

102

09/27/21 Monday

Bench - 145lbsx5@6, 150lbsx5@7, 155lbsx5@7.5
DB Incline Bench - 40lbsx12@6, 45lbsx12@7, 50lbsx12@7.5
DB Flies - 25lbsx15@6, 30lbsx15@7, 35lbsx15@8
BW Dips - 15, 15, 12
Cable Triceps Extension - 25lbsx12@6, 32.5lbsx12@7, 37.5lbsx12@8

Time: 50:26; srpe@7

09/28/21 Tuesday

Chest Supported Row - 80lbsx5@6, 85lbsx5@7, 90lbsx5@8
Chinups - 15, 15, 15
BB Culrs - 40lbsx15@6, 50lbsx15@7, 60lbsx15@9
Incline Seated DB Curls - 25lbsx15@7, 30lbsx15@8, 30lbsx15@8
Straight Arm Lats Pulldown - 32.5lbsx15@6, 37.5lbsx15@7, 42.5lbsx15@8

Time: 39:48; srpe@7

09/30/21 Thursday

530 Tempo Squat - 95lbsx8@5, 100lbsx8@6, 105lbsx8@7 (do not do this if your gym still has mask mandate lol)
Leg Extension - 70lbs15@6, 75lbsx15@7, 80lbsx15@8
Lunges - 50lbsx12@6, 60lbsx12@7.5, 60lbsx12@8

Time: 39:00; srpe@7

10/02/21 Saturday

Leg Curls - 70lbsx8@6, 75lbsx8@7, 80lbsx8@8
Seated Leg Curls - 70lbsx15@6, 75lbsx8@7, 80lbsx8@8

103

10/04/21 Monday

Bench - 135lbsx5@6, 140lbsx5@7, 145lbsx5@7.5
DB Incline Bench - 35lbsx12@6, 40lbsx12@7, 45lbsx12@8
DB Flies - 20lbsx15@6, 25lbsx15@7, 30lbsx15@8
BW Dips - 15,15,13
Cable Tricep Extensions - 20lbsx12@6, 27.5lbsx12@7, 32.5lbsx12@8

Time: 58:03; srpe@8

10/05/21 Tuesday

Chest Supported Row - 80lbsx5@6, 85lbsx5@7, 90lbsx5@7.5
Chinups - BWx15,15,15
BB Curls - 40lbsx15@6, 50lbsx15@7, 60lbsx15@8
Incline Seated DB Curls - 25lbsx15@6, 30lbsx15@7, 35lbsx15@8.5
Straight-arm Lats Pulldown - 37.5lbsx15@6, 42.5lbsx15@7, 47.5lbsx15@8

Time: 52:55; srpe@7

10/07/21 Thursday

Leg Press - 200lbsx8@6, 210lbsx8@7, 220lbsx8@7.5
Leg Extensions - 70lbsx15@6, 75lbsx15@7, 80lbsx15@8
Lunges - 50lbsx12@6, 60lbsx12@7, 70lbsx12@8

Time: 35:51; srpe@8

10/08/21 Friday

Standing Military - 85lbsx5@6, 90lbsx5@7, 95lbsx5@8
Leg Curls - 75lbsx8@6, 80lbsx8@6.5, 90lbsx8@8
Seated Leg Curls - 85lbsx15@6, 90lbsx15@7, 95lbsx15@8

Time: 42:08; srpe@6

104

10/11/21 Monday

Bench - 140lbsx5@6, 145lbsx5@7, 150lbsx5@7.5
DB Incline Bench - 35lbsx12@5.5, 45lbsx12@7, 50lbsx12@8
DB Flies - 25lbsx15@6, 30lbsx15@7, 35lbsx15@8
BW Dips - 14,13,12
Cable Triceps Extensions - 22.5lbsx12@6, 24lbsx15@7, 29lbsx12@8

Time: 52:33; srpe@7

10/12/21 Tuesday

Chest Supported Row - 75lbsx5@6, 80lbsx5@6.5, 90lbsx5@7.5
BW Chinups - 15, 15, 15
BB Curls - 40lbsx15@6, 50lbsx15@7, 60lbsx15@8
Incline Seated DB Curls - 25lbsx15@6, 30lbsx15@7, 30lbsx15@8
Straight-arm Lats Pulldown - 40lbsx15@6, 42.5lbsx15@7, 45lbsx15@8

Time: 54:48; srpe@7

10/15/21 Friday

Leg Press - 205lbsx8@6, 215lbsx8@7, 225lbsx8@8
Leg Extensions - 75lbsx15@6, 80lbsx15@7, 85lbsx15@8
Lunges - 40lbsx12@6, 50lbsx12@7, 60lbsx12@8
Triceps Pushdowns - 37.5lbsx15@6, 42.5lbsx15@7, 47.5lbsx15@8

Time: 47:43; srpe@6

10/16/21 Saturday

Standing Military - 80lbsx5@6, 85lbsx5@7, 90lbsx5@8
Leg Curls - 80lbsx8@6, 85lbsx8@7, 90lbsx8@8
Seated Leg Curls - 85lbsx15@6, 90lbsx15@7, 95lbsx15@8
Cable Curls - 17.5lbsx15@6, 22.5lbsx15@8, 22.5lbsx15@8

Time: 47:56; srpe@6 (I miss deadlifts. Having to fight with gym girls for leg curls machines to train hammies was pure embarrassment.)

105

10/18/21 Monday

Bench - 145lbsx5@6, 150lbsx5@7, 155lbsx5@8, 155lbsx5@8
DB Incline Bench - 40lbsx12@6, 45lbsx12@7, 50lbsx12@7.5
DB Flies - 25lbsx15@6, 30lbsx15@7, 35lbsx15@8.5
BW Dips - 13, 13, 13
Cable Triceps Extensions - 24lbsx12@6, 25.5lbsx12@7, 27.5lbsx12@7.5

Time: 52:02; srpe@7

10/19/21 Tuesday

Chest Supported Row - 85lbsx5@6, 90lbsx5@7, 95lbsx5@8, 95lbsx5@8
Chinups - BWx15,15,15
BB Curls - 50lbsx15@6, 60lbsx15@8, 60lbsx15@8
Incline Seated DB Curls - 25lbsx15@6.5, 25lbsx15@7, 30lbsx15@8
Straight arm Lats Pulldown - 42.5lbsx15@6, 45.5lbsx15@7, 47.5lbsx14@10

Time: 54:40; srpe@7

10/21/21 Thursday

Leg Press - 210lbsx8@6, 220lbsx8@7, 230lbsx8@8, 230lbsx8@8
Leg Extensions - 80lbsx15@6, 85lbsx15@7, 90lbsx15@7.5
Lunges - 50lbsx12@6, 55lbsx12@7, 60lbsx12@8
Triceps Pushdown - 40lbsx15@6, 42.5lbsx15@7, 45lbsx15@8, 45lbsx15@8

Time: 43:58; srpe@7

10/22/21 Friday

Standing Military - 85lbsx5@6, 90lbsx5@7, 95lbsx5@7.5, 95lbsx5@8
Leg Curls - 80lbsx8@6, 85lbsx8@7, 90lbsx8@8
Seated Leg Curls - 90lbsx15@6, 95lbsx15@7.5, 95lbsx15@8
Cable Curls - 19lbsx15@6, 20.5lbsx15@7, 22.5lbsx15@8

Time: 52:22; srpe@7

106

11/02/21 Tuesday

Squat - 125lbsx5rx3s@6
Standing Military - 80lbsx5rx3s@6
Sumo DL - 135lbsx8rx3s@6

11/04/21 Thursday

Bench - 145lbsx5rx3s@6
Squat - 125lbsx5rx3s@6
Pendlay Row - 95lbsx8rx3s@6

11/06/21 Saturday

Sumo DL - 160lbsx5rx3s@6
CGBP - 145lbsx5rx3s@6
Leg Press - 200lbsx8rx3s@6

107

11/08/21 Monday

Squat - 130lbx5rx3s@6
Standing Military - 80lbsx5rx3s@6
Sumo DL - 135lbsx8rx3s@6
Time: 49:35

11/10/21 Wednesday

Bench - 150lbsx5rx3s@6
Squat - 125lbsx5rx3s@6
Chest Supported Row - 80lbsx8rx3s@6
Time: 47:26

11/12/21 Friday

Sumo DL - 165lbsx5rx3s@6
CGBP - 145lbsx5rx3s@6
Leg Press - 205lbsx8rx3s@6
Time: 53:34

108

11/15/21 Monday

Squat - 135lbsx5rx3s@6
Standing Military - 85lbsx5rx3s@6
Sumo DL - 140lbsx8rx3s@6
Time: 37:15

11/17/21 Wednesday

Bench - 155lbsx5rx3s@6
Squat - 135lbsx5rx3s@6
Chest Supported Row - 80lbsx8rx3s@6
Time: 40:17

11/19/21 Friday

Sumo DL - 175lbsx5rx3s@6
CGBP - 150lbsx5rx3s@6
Leg Press - 210lbsx8rx3s@6
Time: 52:44

109

11/22/21 Monday

Squat - 145lbsx5rx3s@6
Standing Military - 85lbsx5rx3s@6
Sumo DL - 145lbsx8rx3s@6
Time: 50:00

11/24/21 Wednesday

Sumo DL - 175lbsx5rx3s@6
Bench - 155lbsx5rx3s@6
Leg Press - 220lbsx8rx3s@6
Time: 50:48

110

11/29/21 Monday

Squat w/ Belt - 155lbsx5@6, 160lbsx5@7, 165lbsx5@7.5
Standing Military - 80lbsx5@6, 85lbsx5@7, 90lbsx5@8
Sumo DL - 150lbsx8@6, 155lbsx8@7, 160lbsx8@7.5
Time: 51:27; srpe@6.5

12/01/21 Wednesday

Bench - 155lbsx5@6, 160lbsx5@7, 165lbsx5@8
2ct Paused Squat - 135lbsx5@6, 140lbsx5@7, 145lbsx5@8
Chest Supported Row - 75lbsx8@6, 80lbsx8@7, 85lbsx8@8
Time: 44:55; srpe@7

12/03/21 Friday

Sumo DL w/ Belt - 190lbsx5@6, 195lbsx5@6.5, 205lbsx5@8
CGBP - 145lbsx5@6, 150lbsx5@7, 155lbsx5@8
Leg Press - 210lbsx8@6, 220lbsx8@7, 230lbsx8@7.5
Time: 50:52; srpe@6.5

111

12/06/21 Monday

Squat w/ Belt - 165lbsx4@6, 170lbsx4@7, 175lbsx4@8
Standing Military - 65lbsx10@6, 70lbsx10@7.5, 70lbsx10@9.5
Sumo DL - 155lbsx8@6, 160lbsx8@7, 165lbsx8@8

Time: 55:30; srpe@7

12/08/21 Wednesday

Standing Military - 85lbsx4@6, 90lbsx4@7, 95lbsx4@8
Squat - 130lbsx7@6, 135lbsx7@7, 140lbsx7@7.5
Chest Supported Row - 70lbsx10@6, 75lbsx10@7, 80lbsx10@8

Time: 46:35; srpe@6

12/10/21 Friday

Sumo DL w/ Belt - 200lbsx4@6, 210lbsx4@7, 220lbsx4@7.5
Bench - 125lbsx8@6, 135lbsx8@7, 145lbsx8@8
Squat - 125lbsx10@6, 130lbsx10@7, 135lbsx10@8

Time: 52:14; srpe@8

112

01/24/22 Monday

Squat w/ Belt - 155lbsx6@7, 160lbsx6@7.5, 170lbsx6@8.5
CG Floor Press - 105lbsx12@6.5, 115lbsx12@7.5, 125lbsx12@9
Pendlay Row - 105lbsx12@7, 110lbsx12@8, 115lbsx12@9

Time: 51:09; spre@8

01/26/22 Wednesday

Bench - 145lbsx6@7, 150lbsx6@8, 155lbsx6@8.5
Sumo DL w/ Belt - 175lbsx6@7, 185lbsx6@7.5, 195lbsx6@8.5
DBBP - 45lbsx12@7, 50lbsx12@8, 55lbsx12@9

Time: 50:02; srpe@7

01/28/22 Friday

T&G Bench - 115lbsx12@7, 120lbsx12@8, 125lbsx12@9
Bulgarian Split Squat - 40lbsx12@8, x12@9
Cable Pulldown - 100lbsx12@7, 105lbsx12@8, 110lbsx12@8.5

Time: 31:48; srpe@8

113

01/31/22 Monday

Squat w/ Belt - 155lbsx6@7, 165lbsx6@8, 175lbsx6@8.5
T&G Bench - 115lbsx12@7, 120lbsx12@7.5, 130lbsx12@9
DBBP - 45lbsx12@7, 50lbsx12@8, 55lbsx12@9, 50lbsx12@9

Time: 49:36; srpe@8

02/02/22 Wednesday

Bench - 145lbsx6@7, 150lbsx6@8, 155lbsx6@9
Sumo DL w/ Belt - 185lbsx6@7, 195lbsx6@8, 205lbsx6@9
Standing Military - 55lbsx12@7, 60lbsx12@8, 65lbsx12@9
Bulgarian Split Squat - 30lbsx10@8, x10@9

Time: 68: 20; srpe@9

02/04/22 Friday

Leg Press - 210lbsx12@7, 220lbsx12@8, 230lbsx12@9, 190lbsx18@9
Incline Bench - 95lbsx12@7, 105lbsx12@8, 110lbsx12@9, 105lbsx12@9
Cable Pulldown - 105lbsx12@7, 110lbsx12@8, 115lbsx12@9, 110lbsx12@9

Time: 53:05; srpe@8

114

02/07/22 Monday

Squat w/ Belt - 165lbsx6@6.5, 175lbsx6@7.5, 185lbsx6@9
T&G Bench - 115lbsx12@7, 120lbsx12@8, 125lbsx12@9
DBBP - 45lbsx12@7, 50lbsx12@8, 55lbsx12@9.5, 50lbsx12@9

Time: 46:35; srpe@8

02/09/22 Wednesday

Bench - 145lbsx6@6.5, 155lbsx6@8, 160lbsx6@8.5
Sumo DL w/ Belt - 185lbsx6@6.5, 200lbsx6@8, 210lbsx6@9
Standing Military - 50lbsx12@6, 60lbsx12@8, 70lbsx12@9
Bulgarian Split Squat - 30lbsx10@7, 35lbsx10@8, 40lbsx10@9, 35lbsx10@9

Time: 61:48; srpe@9

02/11/22 Friday

Leg Press - 220lbsx12@7, 230lbx12@8, 240lbsx12@8.5, 230lbsx12@8.5
Incline Bench - 105lbsx12@7, 110lbsx12@8, 115lbsx12@9.5, 110lbsx10@10
Cable Pulldown - 105lbsx12@6.5, 115lbsx12@8, 120lbsx12@9, 110lbsx12@9.5

Time: 55:05; srpe@8

115

02/14/22 Monday

Squat w/ Belt - 175lbsx5@7, 185lbsx5@8, 195lbsx5@9
CGBP - 115lbsx10@7.5, 120lbsx10@8, 125lbsx10@9
DB Flies - 25lbsx10@7, 35lbsx10@8, 40lbsx10@9, 35lbsx10@9

Time: 51:54; srpe@7

02/16/22 Wednesday

Bench - 160lbsx5@7, 165lbsx5@8, 170lbsx5@8.5
Sumo DL w/ Belt - 195lbsx5@7, 205lbsx5@8, 215lbsx5@9
DB Neutral Grip Standing Military - 30lbsx10@7, 35lbsx10@8, 35lbsx10@10
Reverse Lunges - 50lbsx10@7, 55lbsx10@8, 60lbsx10@9, 55lbsx10@8.5

Time: 75:31; srpe@9

02/18/22 Friday

Conv Trap Bar DL - 155lbsx10@7, 160lbsx10@8, 165lbsx10@9, 160lbsx10@9
CG Incline Bench - 100lbsx10@7, 105lbsx10@8, 110lbsx10@9, 105lbsx8@9
Cable Pulldown - 110lbsx10@7, 120lbsx10@8, 130lbsx10@9, 125lbsx10@9

Time: 52:47; srpe@8

116

02/21/22 Monday

Squat w/ Belt - 175lbsx5@7, 185lbsx5@8, 195lbsx5@9
CGBP - 115lbsx10@6.5, 125lbsx10@8, 130lbsx10@8.5
DB Flies - 30lbsx10@6.5, 35lbsx10@8, 40lbsx10@9, 35lbsx10@9

Time: 54:50; srpe@7

02/23/22 Wednesday

Bench - 165lbsx5@7, 170lbsx5@8, 175lbsx5@9
Sumo DL w/ Belt - 195lbsx5@7, 205lbsx5@8, 220lbsx5@9
Netral Grip Bar Standing Military - 50lbsx10@7, 55lbsx10@8.5, 55lbsx10@9 (I think the Swiss bar itself weighs like 55 lbs, but will call it 50lbs just to be humble lol)
Reverse Lunges - 50lbsx10@7, 55lbsx10@8, 60lbsx10@9

Time: 65:03; srpe@9

02/26/22 Saturday

Trap Bar DL - 135lbsx10@7, 145lbsx10@8, 155lbsx10@9, 145lbsx10@9
CG Incline Bench - 100lbsx10@7, 105lbsx10@8, 110lbsx10@9, 105lbsx10@9
Cable Pulldown - 120lbsx10@7, 125lbsx10@8, 130lbsx10@9, 125lbsx10@9

Time: 43:36; srpe@7

Thursday and Saturday night drinking hurt recovery a bit this week. Well gotta live a little sometime…

117

02/28/22 Monday

Squat w/ Belt - 185lbsx4@7, 195lbsx4@8, 205lbsx4@9
Reverse Grip Bench - 100lbsx8@7, 110lbsx8@8, 120lbsx8@8.5
WGBP - 120lbsx8@6.5, 130lbsx8@7.5, 140lbsx8@8.5, 140lbsx8@9

Time: 47:13; srpe@7

03/05/22 Saturday

Bench - 170lbsx4@7, 175lbsx4@8, 180lbsx4@9
Sumo DL w/ Belt - 205lbsx4@7, 215lbsx4@8, 225lbsx4@9
Push Press - 65lbsx8@7, 70lbsx8@7.5, 80lbsx8@9
Lunges - 65lbsx6@7, 70lbsx6@8, 75lbsx6@9, 70lbsx6@9

Time: 73:49; srpe@8

Crazy week at work with tremendous non-training stress.

118

03/29/22 Tuesday

Goblet Squat - 40lbsx15@4, 45lbsx15@5, 50lbsx15@6
Bench w/ Feet Up - 95lbsx15@4, 100lbsx15@5, 105lbsx15@9
KB Sumo DL - 35lbsx15@4, 44lbsx15@5, 53lbsx15@6
Crunch - BWx15,15,15
Back Extension - BWx15,15,15

03/31/22 Thursday

Goblet Squat - 44lbsx12@4, 50lbsx12@5, 55lbsx12rx2s@6
Bench w/ Feet Up - 90lbsx12@4, 105lbsx12@5, 105lbsx12rx2s@6
KB Sumo DL - 48lbsx12@4, 53lbsx12@5, 62lbsx12rx2s@6
Crunch - BWx12,12,12,12
Back Extension - BWx12,12,12,12

04/02/22 Saturday

Goblet Squat - 50lbsx10@4, 55lbsx10@5, 60lbsx10rx2s@6, 65lbsx10@7
Bench w/ Feet Up - 105lbsx10@4, 110lbsx10@5, 115lbsx10rx2s@6, 120lbsx10@7
KB Sumo DL - 53lbsx10@4, 62lbsx10@5, 70lbsx10rx2s@6, 79lbsx10@7
Crunch - 10lbsx10@4, 10lbsx10@5, 25lbsx10@6, 10@6, 10@7
Back Extension - 5lbsx10@4, 10lbsx10@5, 15lbsx10rx2s@6, 20lbsx10@7

Again!! LFG!

119

04/04/22 Monday

Goblet Squat - 45lbsx15@4, 50lbsx15@5, 55lbsx15@6
Bench w/ Feet up - 85lbsx15@4, 95lbsx15@5, 100lbsx15@6
KB Sumo DL - 48lbsx15@4, 53lbsx15@5, 62lbsx15@6
Crunch - BWx15,15,15
Back Extension - BWx15,15,15

04/06/22 Wednesday

Goblet Squat - 50lbsx12@4, 55lbsx12@5, 60lbsx12@6, 60lbsx12@6
Bench w/ Feet Up - 95lbsx12@4, 100lbsx12@5, 110lbsx12rx2s@6
KB Sumo DL - 53lbsx12@4, 62lbsx12@5, 70lbsx12@6, 70lbsx12@6
Crunch - BWx12@4, 10lbsx12@5, 10lbsx12rx2s@6
Back Extension - BWx12@4, 5lbsx12@5, 10lbsx12rx2s@6

04/08/22 Friday

Goblet Squat - 55lbsx10@4, 60lbsx10@5, 65lbsx10rx2s@6, 65lbsx10@7
Bench w/ Feet up - 105lbsx10@4, 110lbsx10@5, 115lbsx10rx2s@6, 120lbsx10@7
KB Sumo DL - 62lbsx10@4, 70lbsx10@5, 79lbsx10rx2s@6, 88lbsx10@7
Crunch - 10lbsx10@4, 20lbsx10@5, 25lbsx10rx2s@6, 25lbsx10@7
Back Extension - BWx10@4, 10lbsx10@5, 15lbsx10rx2s@6, 25lbsx10@7

120

04/11/22 Monday

Squat - 55lbsx15@4, 65lbsx15@5, 75lbsx15@6
T&G Bench - 95lbsx15@4, 100lbsx15@5, 105lbsx15@6
Sumo DL - 65lbsx15@4, 75lbsx15@5, 85lbsx15@6
Crunch - 10lbsx15@4, 10lbsx15@5, 10lbsx15@6
Back Extension - 10lbsx15@4, 10lbsx15@5, 10lbsx15@6

04/13/22 Wednesday

Squat - 65lbsx12@4, 70lbsx12@5, 80lbsx12@6, 80lbsx12@6
T&G Bench - 105lbsx12@4, 110lbsx12@5, 115lbsx12@6, 115lbsx12@6
Sumo DL - 95lbsx12@4, 105lbsx12@5, 115lbsx12@6, 115x12@6
Crunch - BWx12@4, 10lbsx12@5, 15lbsx12@6, 15lbsx12@6
Back Extension - BWx12@4, 10lbsx12@5, 10lbsx12@6, 10lbsx12@6

04/15/22 Friday

Squat - 85lbsx10@4, 95lbsx10@5, 100lbsx10@6, 100lbsx10@6, 105lbsx10@7
T&G Bench - 95lbsx10@4, 105lbsx10@5, 115lbsx10@6, 115lbsx10@6, 120lbsx10@7
Sumo DL - 105lbsx10@4, 115lbsx10@5, 125lbsx10@6, 125lbsx10@6, 135lbsx10@7
Crunch - 10x10@4, 15x10@5, 20x10@6, 20x10@6, 25x10@7
Back Extension - 10x10@4, 15x10@5, 15x10@6, 15x10@6, 20x10@7