My training log

[Diesel59]

2/25: Chest

Incline Dumbbell Bench Press
12x40s
10x60s
9x75s
8x75s

Incline Dumbbell Flys
10x35s
10x45s
7x45s

ARSENAL Plate Loaded Fly Machine
10x50
10x70
9x80
8x80
10x50

ARSENAL Plate Loaded Incline Bench
10x90
8x140
8x140

Previous night's sleep: 4 hours

Food for 2/25
2,625 calories
317g carbs
180g protein
62g fats

 

[Diesel59]

2/27: Shoulders & Triceps

Dumbbell Shoulder Press
12x40s
9x55s
8x50s
8x40s

King Fitness Shoulder Press Machine
12x50
10x70
6x90
10x50

ARSENAL Plate Loaded Tricep Machine
12x45
10x90
9x100
6x100
8x45

This was the most I have ever done on this machine. I was feeling tired yesterday, so it felt like a good day to focus on a smaller muscle.

Tricep Bar Pulldowns
10x85
9x100
7x100

Previous night's sleep: 7 hours

Food for 2/27
2,697 calories
281g carbs
207g protein
69g fats

 

[Diesel59]

Food for 2/28 (Work/Rest Day)
248g carbs
194g protein
68g fats

Previous night's sleep: 8 hours

 

[Diesel59]

2/29: Legs

Pendulum Squats
10x140
9x155
5x185
4x195
3x195
6x155

Seated Calf Raise Machine
10x90
8x115
7x115
7x90

Cybex Leg Curl Machine
12x70
10x90
7x100

10 minutes moderate cardio

Previous night's sleep: 5.5 hours

Food for 2/29
2,918 calories
274g protein
246g carbs
70g fats

 

[Send0]

2/29: Legs

Pendulum Squats
10x140
9x155
5x185
4x195
3x195
6x155

Seated Calf Raise Machine
10x90
8x115
7x115
7x90

Cybex Leg Curl Machine
12x70
10x90
7x100

10 minutes moderate cardio

Previous night's sleep: 5.5 hours

Food for 2/29
2,918 calories
274g protein
246g carbs
70g fats

have you considered cutting out the 155lb and 185lb sets on pendulum squat, and just do sets of 195lb for more reps instead? Might even be able to push to 205lb.

 

[Diesel59]

have you considered cutting out the 155lb and 185lb sets on pendulum squat, and just do sets of 195lb for more reps instead? Might even be able to push to 205lb.

Yes, I have this old mentality about "building up" that's hard to shake. But I was telling myself that the 155 on this machine isn't easy and took away from my heavier sets.

Next time, I'm going to try to do 195 with fresher legs.

 

[Yano]

Yes, I have this old mentality about "building up" that's hard to shake. But I was telling myself that the 155 on this machine isn't easy and took away from my heavier sets.

Next time, I'm going to try to do 195 with fresher legs.

I do the same thing on my main mover and sometimes my squats to make sure my hip and l4/l5 are ready to take the load.

Once you're warm you should be set after your main mover for the rest of the work out.

I see a lot of folks get stuck and "plateau" needlessly simply by not moving up their openers , they just keep filling up their workouts with fluff on the low end.

70 -90% of your 1rm will build muscle and is good for hypertrophy , above 90 is strength work and that's a different animal altogether.

 

[Diesel59]

3/1: Chest

Dumbbell Bench Press
12x50s
6x70s
7x95s
6x95s
9x85s

Dumbbell Flys
12x40s
8x50s
7x50s
10x35s


ARSENAL Plate Loaded Incline Bench Machine
10x90
8x140
7x150
6x150
10x90

Pec Dec
10x60
15x90
10x110
8x110

5 minutes stair master (my legs weren't having it)

Previous night's sleep: 7.5 hours

Food for 3/1
2,575 calories
276g carbs
184g protein
63g fats

 

[Diesel59]

3/3: Back


Dumbbell Row
10x55s
9x75s
8x75s

Seated Back Cable Pulldowns
12x90
10x110
8x120

Star Trac Leverage Row Machine
12x108
10x128
8x128
8x108


Paramount Curl Machine
15x50
8x70
8x70
8x60

I wasn't feeling it in this training session. I was sluggish and dealing with stomach issues. Just pushed through the best I could.

Previous night's sleep: 6 hours

Food for 3/3
2,649 calories
325g carbs
181g protein
62g fats

 

[Diesel59]

3/5: Shoulders & Triceps

Dumbbell Shoulder Press
12x40s
10x55s
8x55s
10x45s


King Fitness Shoulder Press Machine
12x60
10x80
6x90
10x60

ARSENAL Plate Loaded Tricep Machine
15x45
10x90
8x110
6x110
8x90
10x45


Dumbbell Shrugs
12x85s
10x90s
9x90s
10x80s

Previous night's sleep: 5.5 hours

Food for 3/5
2,843 calories
312g carbs
188g protein
81g fats

 

[Diesel59]

Food for 3/6 (Work/Rest Day)
2,683 calories
325g carbs
161g protein
76g fats

Previous night's sleep: 7.5 hours

 

[Yano]

161g of protein ,, you only weigh 107lbs ?

 

[Diesel59]

161g of protein ,, you only weigh 107lbs ?

This is what happens when I skip my protein shake. Would have hit 200 grams yesterday.

 

[Diesel59]

3/7: Legs


Pendulum Squats
10x135
6x195
5x200
8x165
5x155



Leg Extensions
10x160
8x190
6x190
8x160



Seated Calf Raise Machine
12x90
10x90
10x90



Hip Abductions
12x85
10x100
10x100



Previous night's sleep: 6 hours



Food for 3/7
2,650 calories
287g carbs
195g protein
70g fats

 

[Diesel59]

3/10: Back & Biceps

Star Trac Leverage Row Machine
12x108
9x158
7x168
8x158
10x108

ARSENAL Plate Loaded Pulldown Machine
10x120
8x130
8x130

Standing EZ Bar Curls
15x35
12x55
10x60
6x60
10x35

Paramount Curl Machine
12x70
8x80
7x80
8x80

Previous night's sleep: 6.5 hours

Food for 3/10
2,734 calories
321g carbs
194g protein
62g fats

 

[Diesel59]

3/12: Legs

Pendulum Squats
10x135
6x200
4x200
8x165
5x155

Seated Calf Raise Machine
10x90
9x115
8x115
10x90

Cybex Leg Curl Machine
15x70
10x90
10x70

Hip Abductions
15x100
10x115
10x100

Previous night's sleep: 8 hours

Food for 3/12
2,523 calories
266g carbs
195g protein
62g fats

 

[Diesel59]

Food for 3/13 (Work/Rest Day)
2,594 calories
293g carbs
183g protein
67g fats

Previous night's sleep: 5.5 hours

 

[Diesel59]

3/14: Shoulders & Triceps


Dumbbell Shoulder Press
15x35s
10x55s
8x60s
10x40s

KING Fitness Shoulder Press Machine
12x60
8x90
8x80
10x60

ARSENAL Plate Loaded Tricep Machine
12x45
10x90
8x115
8x90

Dumbbell Shrugs
12x85s
10x95s
8x95s
8x85s

Previous night's sleep: 6.5 hours

Food for 3/14
2,507 calories
246g cRAbs
188g protein
74g fats

 

[Diesel59]

3/15: Legs (Again)

Hack Squats
12x180
9x230
7x270
5x300
4x300

Leg Extensions
10x175
8x190
8x190
12x130

Hip Abductions
15x100
10x115
8x115
15x85

Cybex Leg Curl Machine
15x75
10x100
10x75

30 minutes moderate cardio

Previous night's sleep: 8 hours

Food for 3/15
2,236 calories
230g carbs
189g protein
53g fats


I had some soreness associated with pull movements, so I just did another leg day instead of back and biceps.

 

[Diesel59]

3/16: Chest

Incline Dumbbell Bench Press
10x50s
10x80s
9x80s
10x70s
8x70s

Incline Dumbbell Flys
10x40s
8x50s
7x50s

ARSENAL Plate Loaded Fly Machine
12x50
10x70
10x80
9x80
10x50

ARSENAL Plate Loaded Incline Bench Machine
10x90
7x140
8x110

10 minutes moderate cardio

Previous night's sleep: 6.5 hours

Food for 3/16
2,557 calories
328g carbs
184g protein
47g fats