Strength Training Log

Monday

Week 1

Week 2

Week 3

Week 4

Shoulder Press

95 lbs. X 5 Reps

115 lbs. X 3 Reps

115 lbs. X 5 Reps

45 lbs. X 5 Reps

Shoulder Press

115 lbs. X 5 Reps

135 lbs. X 3 Reps

135 lbs. X 3 Reps

65 lbs. X 5 Reps

Shoulder Press

115 lbs. X 5+ Reps

135 lbs. X 3+ Reps

155 lbs. X 1+ Reps

95 lbs. X 5 Reps

Arnold Press

(5) 35 lbs. X 8 Reps

(3) 35 lbs. X 12 Reps

(3) 50 lbs. X 5 Reps

(5) 35 lbs. X 5 Reps

Pull Ups

5 Rounds X 10 Reps

3 Rounds X 15 Reps

3 Rounds X 20 Reps

5 Rounds X 5 Reps

AbMat Sit Ups

5 Rounds X 10 Reps

3 Rounds X 15 Reps

3 Rounds X 20 Reps

5 Rounds X 5 Reps

Week 1

Week 2

Week 3

Week 4

Back Squats

155 lbs. X 5 Reps

185 lbs. X 3 Reps

185 lbs. X 5 Reps

115 lbs. X 5 Reps

Back Squats

185 lbs. X 5 Reps

205 lbs. X 3 Reps

205 lbs. X 3 Reps

135 lbs. X 5 Reps

Back Squats

205 lbs. X 5+ Reps

205 lbs. X 3+ Reps

225 lbs. X 1+ Reps

155 lbs. X 5 Reps

KB Clean & Squat

(5) 30 lbs. X 10 Reps

(3) 30 lbs. X 12 Reps

(3) 50 lbs. X 5 Reps

(5) 30 lbs. X 5 Reps

KB Swings

(5) 30 lbs. X 10 Reps

(3) 30 lbs. X 12 Reps

(3) 50 lbs. X 5 Reps

(5) 30 lbs. X 5 Reps

20 lbs. Med Ball Slam

5 Rounds X 10 Reps

3 Rounds X 15 Reps

3 Rounds X 20 Reps

5 Rounds X 5 Reps

Week 1

Week 2

Week 3

Week 4

Bench Press

115 lbs. X 5 Reps

135 lbs. X 3 Reps

135 lbs. X 5 Reps

65 lbs. X 5 Reps

Bench Press

135 lbs. X 5 Reps

155 lbs. X 3 Reps

155 lbs. X 3 Reps

95 lbs. X 5 Reps

Bench Press

155 lbs. X 5+ Reps

155 lbs. X 3+ Reps

185 lbs. X 1+ Reps

115 lbs. X 5 Reps

KB Rows

(5) 30 lbs. X 10 Reps

(3) 30 lbs. X 12 Reps

(3) 50 lbs. X 5 Reps

(5) 30 lbs. X 5 Reps

Burpees to Bar

5 Rounds X 10 Reps

3 Rounds X 15 Reps

3 Rounds X 20 Reps

5 Rounds X 5 Reps

Knees to Chest

5 Rounds X 10 Reps

3 Rounds X 15 Reps

3 Rounds X 20 Reps

5 Rounds X 5 Reps

Tuesday

Thursday