My training log

[Diesel59]

I've been enjoying browsing the training logs on here, and it inspired me to start doing one. Was going to start a log for 2023 but figured there's no reason to wait until the new year.

I've taken the last couple of weeks mostly off from the gym, now I'm looking to get back into going 4-5 times per week starting today with chest and Monday with legs.

My basic stats.
Age: 31
Height: 6'2"
Weight: 195
Bodyfat Percentage: 15-17% range

I'd like to build lean body mass this winter and gain strength along with it. I've always progressed slowly when it comes to strength. Keeping a log can help me to monitor my progress.

 

[Yano]

Right on man logs are great things. I've gotten so much help through mine since starting it , I would be hard pressed to list all the things ive received help with and learned through it.

 

[Diesel59]

12/3/22: Chest



Flat Dumbbell Bench Press
15x50s
12x70s
8x80s
4x90s
3x90s


Incline Dumbbell Bench
12x50s
5x65s
4x70s
8x50s


Incline Dumbbell Flys
10x25s
12x30s
8x30s


Hammer Strength Plate-Loaded Bench Press
12x90
5x160
5x160
10x90


Pin-Loaded Fly Machine
20x100
12x145
10x170
10x185
5x200
15x100

Not a bad workout running on 4.5 hours of sleep and having worked 8 hours. I started to run out of steam quickly though. 90s are the heaviest dumbbells I've benched, but the other couple times I did it I got between 6-10 reps and didn't match that this time. Hoping to bench 100 pound dumbbells in the next couple months.

Right on man logs are great things. I've gotten so much help through mine since starting it , I would be hard pressed to list all the things ive received help with and learned through it.

That's part of what I'm hoping to achieve too. Definitely open and hoping for any tips and criticisms that can help me get bigger and stronger.

 

[eazy]

post a pic please

 

[Diesel59]

post a pic please

I'll post upper body for now. I'm a bit bloated because I just ate a lot of carbs after the workout.

I have the unfortunate issue of collecting fat on my chest before my stomach. I guess it's a genetic thing. I assume I need to lose body fat everywhere to cure that issue.

 

[Diesel59]

12/5: Legs



Cybex Leg Extension

20x100
12x140
8x150
6x160


Icarian "Super Squat" Plate Loaded Machine

Back Squat Style
10x180
10x 270
8x320
6x340
4x360


Front Squat Style
10x270
6x320
8x180


Cybex Seated Calf
15x45
15x80
8x105
12x105
8x115
7x115


Plate Loaded Leg Press

12x180
10x360
4x450
3x450
8x270
5x270

Standing Calf Raise Machine

12x140
8x180
8x200


Icarian Hamstring Machine

8x25
6x40
6x40
5x40
6x25



I was feeling kind of tired and sluggish walking into the gym, but felt better as the workout went along. This may or may not have been caused by a very attractive Latina with a big booty also doing legs tonight.

I didn't quite hit the heaviest of weights or reps on any particular exercise, but I had the best volume I've had on a leg day in quite some time. I plan to hit legs again on Saturday.

 

[Diesel59]

12/6: Back and Biceps


Icarian T-Bar Machine
10x45
10x90
5x90


Hammer Strength Plate-Loaded Iso-Row Machine
(Sides done separately)
15x45
15x80
8x105
6x105


Cybex Back Extension Machine
12x90
15x115
15x130
15x100




Preacher Curls w/Fat Bar
15x35
15x45
8x65
6x65
9x65
2x65


Cybex Arm Curl Machine
15x50
10x70
8x50


Cybex Pulldown Machine
10x100
10x125
8x125


This workout felt a little disappointing. My upper back finally stopped hurting from going too heavy a few weeks ago, but I still decided to avoid free weight back exercises or anything too heavy.

 

[Diesel59]

12/8: Chest & Shoulders

Dumbbell Bench Press
12x55s
10x70s
6x90s
2x95s
2x95s
7x80s
10x55s

Dumbbell Shoulder Press
7x45s
8x45s
6x45s

Free Motion Fly Machine
15x50
12x50
6x60

Standing Military Press
10x55
10x65
6x75
5x75
3x65

Elliptical Machine
10 minutes at medium-slow pace

This was my first time ever attempting to bench the 95s. On one hand, it was a little disappointing to only get two reps on both attempts. On the other hand, at least I didn't fail to get them up.

 

[eazy]

How are your macros setup?

 

[Diesel59]

How are your macros setup?

I need to track that better. It's something I'm not good at.

My main focus is to eat enough protein. I try for 150-200 grams per day, usually getting a bar and shake in to supplement that. I eat carbs throughout the day to build up energy. I usually feel strongest on an evening workout when I've had carbs throughout the day. But I try not go over 200 grams in a single day.

Back in 2019, I went super low carb and higher in fats. Lots of red meat. I was much leaner but was not making any strength progress.

What's the easiest way to more accurately track macros?

 

[eazy]

What's the easiest way to more accurately track macros?

Free version of my fitness pal and food scale from Amazon.

You might consider 200p, 60f, 255c
For the daily macro goal.

 

[Send0]

What's the easiest way to more accurately track macros?

If being able to scan barcodes and have it enter food is a feature that you want, then you might want to check out cronometer. It's free to use, including the barcode scanner function.

MyFitnessPal is another option, but as of October they have taken away the barcode scanning function from the free version of the app.

A food scale is of course essential regardless of which app you use.

 

[eazy]

cronometer

As a 3000 day MFP user I just can't do it, I've tried twice now.

MFP also took away the personal blog. I had logged every training session since 2015 there.

 

[Send0]

As a 3000 day MFP user I just can't do it, I've tried twice now.

MFP also took away the personal blog. I had logged every training session since 2015 there.

Yeah, the interface is odd.

I actually pay for MFP, because I'm a chump. I keep telling myself every year I'm going to move over to cronometer but I never do. Maybe next year will be the year I succeed

 

[CJ]

What's the easiest way to more accurately track macros?

Easiest and accurate aren't the same thing.

Easiest is probably using your hand as a measurement tool.

Most accurate is tracking by weight and/or volume.

 

[Diesel59]

Free version of my fitness pal and food scale from Amazon.

You might consider 200p, 60f, 255c
For the daily macro goal.

Thanks for the recommendation. Those macros seem doable for me. Probably not too far off what I'm eating a lot of days, but I need to track it to make sure.

If being able to scan barcodes and have it enter food is a feature that you want, then you might want to check out cronometer. It's free to use, including the barcode scanner function.

MyFitnessPal is another option, but as of October they have taken away the barcode scanning function from the free version of the app.

A food scale is of course essential regardless of which app you use.

Thank you, I appreciate it. I'm going to download that app and start using it. Scanning barcodes would be a huge help, and I understand a food scale would be the only way to truly measure out things like chicken breasts.

Easiest and accurate aren't the same thing.

Easiest is probably using your hand as a measurement tool.

Most accurate is tracking by weight and/or volume.

I suppose accuracy is definitely more important than ease. Measuring by hand is probably what I'm close to because I think in terns of food size rather than weight/volume which I need to change.

 

[Oakley6575]

Is your goal to loose fat or build muscle at this stage?

 

[Diesel59]

Is your goal to loose fat or build muscle at this stage?

Right now I'd say to build muscle with minimal fat gain.

 

[eazy]

Right now I'd say to build muscle with minimal fat gain.

The challenge with this strategy is building muscle requires purposeful overeating, which adds body fat

For me the best thing to do is get lean as possible before I begin the overeating.

 

[Diesel59]

The challenge with this strategy is building muscle requires purposeful overeating, which adds body fat

For me the best thing to do is get lean as possible before I begin the overeating.

I've thought about that too.

One problem I have is that I can easily get "skinny" but not "lean." When the gyms were closed in 2020, I actually dropped all the way from 203 to 178 over a period of about 4 months. I just walked outside for exercise that summer. But I didn't look lean, I just looked like a scrawny guy who didn't lift at all.