My training log

[Diesel59]

It's time for no miss November. I'm going to update this everyday, even if the workouts are nothing noteworthy.

 

[Diesel59]

11/1: Legs


Leg Press
12x340
10x430
6x550
9x520
8x430

Gym80 Single Leg Press Machine
(Sides done separately)
12x95
12x140
10x165
10x165
8x165

I know I'm always complaining about newer gyms and newer equipment, but this machine is awesome. It kills the legs in the best and most direct way, with less stress on the joints compared to a leg press or hack squat.

Seated Calf Raise Machine
12x115
8x140
8x140

15 minutes moderate cardio

Previous night's sleep: 8.5 hours

Food for 11/1
2,329 calories
220g carbs
173g protein
69g fats

 

[Diesel59]

11/2: Back

Dumbell Row
12x55s
10x75s
8x75s
10x55s

Matrix Plate Loaded Pulldown Machine
12x180
8x270
9x230

Standing EZ Bar Curls
15x50
10x70
7x70
10x50

Gym80 Shrug Machine
12x115
10x165
8x165

It was a race against time, getting this session in before the gym closed. Thankfully, it was less crowded than usual.

Previous night's sleep: 7 hours

Food for 11/2
2,853 calories
346g carbs
166g protein
81g fats

 

[Diesel59]

Food for 11/3 (NFL Sunday)
2,384 calories
332g carbs
103g protein
65g fats

Previous night's sleep: 5.5 hours

I had pretty bad stomach pain yesterday, and didn't eat much in the way of meat. I'm feeling back to normal now.

 

[Diesel59]

Food for 11/4 (Rest Day)
2,208 calories
225g carbs
160g protein
64g fats

Previous night's sleep: 9.5 hours
Nap time: 30 minutes

 

[Diesel59]

11/5: Shoulders & Arms


Barbell Shoulder Press
10x95
8x115
6x115
5x95

It's not showing up on the stat sheet yet, but I'm feeling way better and more confident with these overhead presses. I will eventually be able to add more weight.

Matrix Plate Loaded Shoulder Press Machine
10x110
8x130
7x130

Matrix Tricep Press Machine
15x110
10x150
9x150
10x130

Standing EZ Bar Curls
15x50
12x50
11x50
10x50

Gym80 Shrug Machine
12x115
10x165
10x165

Previous night's sleep: 7.5 hours

Food for 11/5
2,539 calories
275g carbs
184g protein
67g fats

 

[Diesel59]

Food for 11/6 (Long Day)
2,557 calories
276g carbs
183g protein
68g fats

Previous night's sleep: 4 hours

 

[Diesel59]

11/7: Legs



Gym80 Single Leg Press Machine
(Sides done separately)
15x90
12x115
10x160
14x170
11x170

Standing Calf Raise Machine
15x150
10x170
10x220
8x220
10x170

Hip Abductions
15x100
10x140
10x140
8x140

Leg Extensions
15x100
10x150
8x150

Previous night's sleep: 5.5 hours

Food for 11/7
2,769 calories
317g carbs
175g protein
77g fats

 

[Diesel59]

11/8: Chest

Bench Press
10x135
8x185
7x195
5x185

Matrix Flat Bench Press Machine
10x110
9x200
8x200

Matrix Ab Crunch Machine
10x100
10x120

15 minutes moderate cardio

The gym was way too crowded. Some machines essentially had a line to use them, and the dumbbell area was jam packed.

Previous night's sleep: 9 hours

Food for 11/8
2,193 calories
208g carbs
169g protein
66g fats

 

[Diesel59]

11/9: Back & Biceps



Dumbbell Row
10x60s
8x80s
8x80s

Matrix Plate Loaded Row Machine
10x150
8x170
7x170

Matrix Plate Loaded Pulldown Machine
15x180
10x270
7x270
10x180

Standing EZ Bar Curls
15x60
12x60
10x60
8x60

Previous night's sleep: 7 hours

Food for 11/9
2,421 calories
271g carbs
186g protein
54g fats

 

[Diesel59]

Food for 11/10 (NFL Sunday)
2,422 calories
182g carbs
175g protein
100g fats

Previous night's sleep: 5.5 hours

I went for a lower carb, higher fat day on Sunday.


Food for 11/11 (Work/Rest Day)
2,200 calories
257g carbs
130g protein
65g fats

Previous night's sleep: 6.5 hours
Nap time: 2 hours

 

[Diesel59]

11/12: Shoulders

Barbell Shoulder Press
10x95
8x115
6x115

Dumbbell Shoulder Press
10x40s
10x40s
8x50s

Dumbbell Shrugs
12x80s
11x80s
10x80s
8x80s

Matrix Tricep Press Machine
15x110
12x150
10x150
12x125

Previous night's sleep: 7 hours

Food for 11/12
Cronometer was having issues, so I lost track.

 

[Send0]

11/12: Shoulders

Barbell Shoulder Press
10x95
8x115
6x115

Dumbbell Shoulder Press
10x40s
10x40s
8x50s

Dumbbell Shrugs
12x80s
11x80s
10x80s
8x80s

Matrix Tricep Press Machine
15x110
12x150
10x150
12x125

Previous night's sleep: 7 hours

Food for 11/12
Cronometer was having issues, so I lost track.

When you do your shrugs, do you do them seated and slightly forward leaning?

 

[Diesel59]

When you do your shrugs, do you do them seated and slightly forward leaning?

I do them standing up straight, but after @CJ's advice in the other thread I want to experiment with other things.

Because the dumbbell area is usually so crowded, I often resort to using the plate loaded shrug machine. Yesterday was a day where the gym was quiet, so I was able to do some dumbbell exercises for a change.

 

[aas_ez]

Cronometer was having issues

 

[Diesel59]

Food for 11/13 (Work/Rest Day)
2,507 calories
252g carbs
197g protein
71g fats

Previous night's sleep: 6 hours

 

[Diesel59]

11/14: Back

Hammer Strength Iso-Lateral Row
(Sides done separately)
15x55
10x100
9x125
10x100

ICARIAN T-Bar Row
10x45
8x80
6x80

Reverse Pec Dec
15x70
10x85
8x85
8x70

Hammer Strength Plate Loaded Curl Machine
15x30
15x50
7x60
7x50

I went to a different location than I normally do. It's not convenient for me, but the equipment is so much better.

Previous night's sleep: 7 hours

Food for 11/14
2,691 calories
247g carbs
186g protein
93g fats

I ate Popeyes during the game, which is why my fats are so high. I came to the conclusion I did not enjoy it much more than the grilled chicken I had for lunch.

 

[Diesel59]

11/15: Legs

-------

Gym80 Single Leg Press Machine
(Sides done separately)
15x70
12x115
12x160
11x160
10x160

Vertical Leg Press
10x90
10x140
7x140

Standing Calf Raise Machine
15x165
12x185
12x185
9x185

Hip Adductions
15x100
10x125
8x125

20 minutes moderate cardio

Previous night's sleep: 8 hours

Food for 11/15
2,449 calories
263g carbs
171g protein
64g fats

 

[Diesel59]

11/16: Chest (Planet Fitness Edition)


Hammer Strength Chest Press Machine
15x100
10x140
8x160

What a surprise. This machine is better and more challenging than anything at the new Gold's. Genuinely surprised to see it at a $10/month gym.

Smith Machine Bench Press
10x105
6x155
9x125

On the other hand, I hated this. Smith Machine benching feels unnatural and terrible for me nowadays.

Matrix Tricep Extension Machine
15x100
10x120
10x120
10x90

Pec Dec
15x90
10x120
10x120
8x120

15 minutes moderate cardio

Previous night's sleep: 8 hours

Food for 11/16
-Hit my protein goal but went way over on fats eating garbage during the UFC PPV-

 

[Diesel59]

Food for 11/17 (NFL Sunday)
2,523 calories
295g carbs
152g protein
71g fats

Previous night's sleep: 2.5 hours

That's a new record low for me. It's what I get for staying up super late on Saturday watching UFC.


Food for 11/18 (Work/Rest Day)
2,383 calories
250g carbs
193g protein
59g fats

Previous night's sleep: 6 hours
Nap time: 90 minutes