My training log

[Yano]

There is a ton of truth to this.

I always wear myself out "building up" to what I think my max is, and end up cheating myself of weight and/or reps.

I usually stick to dumbbells because they've always worked better for me (I can bench heavier dumbbells than some guys I know who out bench me). But there's something about benching with the bar I enjoy.



I'm gonna look him up, because anyone who did that and is still standing is an absolute animal.

What BBBG taught me to do is get to my working sets as fast as I'm comfortable which should be at least 70% of my 1rm and we work up from there.

So when im healthy Bench will go something like warm up 2x5 with an empty bar and then cuz im old n creaky AF i go up in halves so 135x3 185x3 225x3 and for working sets of 275 its 5x5 or repeat it each session until you do get it ,, then toss 5lbs on the bar

You might want a different set n rep scheme , that would be up to you and how you feel working 5x5's I love em personally for hypertrophy you could 4x6 or 4x8 and get bull fucking thick with the right weight on the bar for sure. An thats the trick 70/80% of your 1rm is where the magic is for growth and size , 80/90 is a bit of a mix not so much size and more strength and above 90% of 1rm is all power you dont really grow much.

 

[Diesel59]

7/27: Legs

Hack Squats
10x180
8x270
4x320
7x270
8x230

Leg Extensions
10x155
10x185
7x185
10x110

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

Cybex Seated Leg Curl Machine
10x70
10x80
8x80

10 minutes moderate cardio

Previous night's sleep: 7.5 hours

Food for 7/27
2,430 calories
298g carbs
183g protein
45g fats

 

[Diesel59]

7/28: Shoulders & Arms

Dumbell Shoulder Press
12x40s
9x60s
7x60s
8x50s

Viking Press Machine
10x120
7x170
9x140
7x140

Standing EZ Bar Curls
15x35
12x55
9x65
6x65
8x55

ARSENAL Plate Loaded Tricep Machine
12x90
10x115
9x115
10x90

Cybex Arm Extension Machine
12x60
8x80

Previous night's sleep: 5.5 hours

Food for 7/28
2,453 calories
276g carbs
170g protein
63g fats

 

[Diesel59]

7/30: Back & Biceps
------

Star Trac Leverage Row Machine
12x108
9x158
7x158
8x128

ARSENAL Plate Loaded Pulldown Machine
10x90
8x115
6x115
9x90

Standing EZ Bar Curls
15x35
10x55
7x60
6x60
12x35

Paramount Curl Machine
10x70
8x80
10x60

Dumbbell Shrugs
15x75s
12x75s
10x75s

There was quite the crowd at the gym yesterday. I've never seen the parking lot that full. Because of that, I had to improvise and it threw me off a bit.

Previous night's sleep: 8.5 hours

Food for 7/30
2,417 calories
274g carbs
179g protein
58g fats

 

[MarekBocanek]

There was quite the crowd at the gym yesterday. I've never seen the parking lot that full. Because of that, I had to improvise and it threw me off a bit.

wow, wouldn't expect that in the middle of summer. Thought people go off for vacation or similar stuff.

 

[Diesel59]

wow, wouldn't expect that in the middle of summer. Thought people go off for vacation or similar stuff.

Me too. This is usually up there with December as the quietest time of the year at gyms.

 

[Diesel59]

8/1: Chest

Bench Press
10x135
7x185
6x195
3x185

Incline Dumbbell Bench Press
10x50s
7x80s
4x80s
8x65s

Incline Dumbbell Flys
9x45s
9x40s
10x35s
7x35s

ARSENAL Plate Loaded Tricep Machine
10x95
8x115
8x105
8x70

Previous night's sleep: 5.5 hours

I just couldn't get into this session at all, but I pushed through it the best I could.

Food for 8/1
2,493 calories
271g carbs
191g protein
66g fats

 

[Diesel59]

8/2: Legs

Leg Press
10x210
10x390
5x530
4x530
4x480
8x300

Leg Extensions
10x160
10x190
8x190
10x130

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

Hip Abductions
12x100
10x115
10x115

Hip Adductions
10x85
10x100
10x100

20 minutes moderate cardio

Previous night's sleep: 7 hours
Nap time: 30 minutes

Food for 8/2
2,214 calories
243g carbs
168g protein
56g fats

 

[Diesel59]

8/3: Shoulders & Arms

Dumbbell Shoulder Press
10x40s
9x50s
8x50s
7x50s
10x35s

Viking Press Machine
10x120
6x170
8x140

Standing EZ Bar Curls
15x35
12x55
9x60
8x60
10x35

Cybex Arm Extension Machine
15x50
10x70

Previous night's sleep: 7 hours

This was a very quick session I managed to get in before a gathering with friends.

 

[Diesel59]

8/7: Back & Biceps

-------
ARSENAL Iso-Lateral Low Row Machine
15x120
10x170
9x210
8x210

ARSENAL Plate Loaded Pulldown Machine
10x90
10x110
5x120
7x90

Standing EZ Bar Curls
15x35
10x55
9x55
12x35

Paramount Curl Machine
8x70
10x60
10x60
10x50

Dumbbell Shrugs
12x75s
10x75s

Previous night's sleep: 7.5 hours
Night before that: 9 hours

Food for 8/6
2,341 calories
222g carbs
191g protein
70g fats

 

[Diesel59]

8/8: Legs

Leg Press
12x210
12x390
8x480
5x480
10x300

Leg Extensions
10x160
8x190
7x190
10x115

Seated Calf Raise Machine
12x90
8x115
8x115
10x90

Previous night's sleep: 6 hours
Night before that: 4 hours

I had a busy couple of days, so not much gas in the tank. I made this session quick with shorter rest times between sets.

Food for 8/8
2,208 calories
210g carbs
168g protein
68g fats

 

[Diesel59]

8/10: Chest


Dumbbell Bench Press
12x55s
6x75s
0x100s
11x75s
8x75s

That was a humbling experience. It just wasn't my day, and the 100s didn't feel right at all this time.

Dumbell Flys
10x45s
8x45s
9x40s

ARSENAL Plate Loaded Incline Bench Press
10x120
10x140
6x170
9x140

28 minutes moderate cardio

Previous night's sleep: 5 hours
Night before that: 9 hours

Food for 8/10
2,144 calories
237g carbs
155g protein
61g fats

 

[Diesel59]

8/11: Legs


---------

V-Squat Machine
10x156
10x246
7x316
6x296
8x246

Leg Extensions
10x165
10x195
8x195
15x115

Seated Calf Raise Machine
12x90
10x115
8x125
10x90

Hip Abductions
15x100
10x115
8x115
15x85

35 minutes moderate cardio

Previous night's sleep: 6 hours

Food for 8/11
2,191 calories
223g carbs
170g protein
59g fats

 

[Diesel59]

Food for 8/12 (Long Day)
3,046 calories
317g carbs
242g protein
76g fats

Previous night's sleep: 7.5 hours

I worked both jobs yesterday, which I don't normally do anymore. I ate the most calories I've eaten in awhile to keep me going.

 

[Wizbang]

Food for 8/12 (Long Day)
3,046 calories
317g carbs
242g protein
76g fats

Previous night's sleep: 7.5 hours

I worked both jobs yesterday, which I don't normally do anymore. I ate the most calories I've eaten in awhile to keep me going.

Gotta fuel the engine for the long hauls

 

[Diesel59]

8/28: Legs

Vertical Leg Press
10x90
8x180
6x200

Leg Press
12x430
7x520
6x520
8x340

Leg Extensions
12x130
10x160
8x160
11x100

Seated Calf Raise Machine
15x75
10x125
10x125
10x75

Hip Abductions
15x90
12x120
10x120

Previous night's sleep: 8 hours

Food for 8/27
2,252 calories
225g carbs
167g protein
70g fats

 

[Diesel59]

9/10: Legs

Leg Press
15x350
9x530
8x530
9x440

Seated Calf Raise Machine
12x115
10x135
8x135

Hip Abductions
15x100
12x125
12x125
10x135

Matrix Ab Crunch Machine
15x60
10x100
10x100

Leg Extensions
10x45
12x90
10x90

Previous night's sleep: 7.5 hours

Food for 9/10
2,491 calories
275g carbs
199g protein
64g fats

 

[Diesel59]

9/12: Shoulders & Arms

Dumbbell Shoulder Press
15x40s
10x50s
7x50s

Matrix Plate Loaded Shoulder Press Machine
10x100
7x120
7x120
7x100

Gym80 Shrug Machine
12x115
10x165
10x185
8x165

Matrix Tricep Press Machine
15x90
12x120
10x140
9x140

Standing EZ Bar Curls
12x60
11x60
10x60
12x50
9x50

Previous night's sleep: 7.5 hours
Night before that: 8 hours

Food for 9/12
2,434 calories
232g carbs
188g protein
76g fats

 

[Diesel59]

9/13: Back

Matrix Plate Loaded Pulldown Machine
15x90
12x180
10x230
7x230

Matrix Seated Row Machine
10x90
6x140
8x110

Dumbell Row
10x65s
8x65s

Matrix Ab Crunch Machine
12x80
10x100
10x70

Gym80 Shrug Machine
12x115
10x165
9x185
7x165

20 minutes moderate cardio

Previous night's sleep: 7.5 hours

Food for 9/13
2,304 calories
242g carbs
171g protein
65g fats

 

[Diesel59]

9/14: Chest

-----

Bench Press
10x135
8x185
5x195
5x185
9x135

Matrix Vertical Chest Press Machine
10x105
8x155
6x155
8x105

Matrix Decline Chest Press Machine
8x105
7x105

Matrix Tricep Press Machine
15x90
12x130
11x130

Pec Dec
10x90
10x140
9x140

10 minutes moderate cardio

Previous night's sleep: 7.5 hours

Food for 9/14
2,713 calories
333g carbs
176g protein
66g fats