My training log

Diesel59

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11/30: Legs

Leg Press
10x300
8x440
3x530
5x480
9x390

Leg Extensions
10x160
8x190
6x200
5x200
12x130

Body Masters Standing Leg Curl Machine
(Sides done separately)
6x35
6x30

Hip Abductions
15x85
10x100

Previous night's sleep: 5.5 hours

Food for 11/30
2,768 calories
289g carbs
199g protein
79g fats
 

Diesel59

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12/1: Chest

Bench Press
10x135
8x185
4x205
3x210
8x135

I'm on the road to 225. This is the first time in awhile I feel like I'm getting stronger.

Incline Dumbbell Bench Press
10x55s
5x85s
7x75s
5x70s

ARSENAL Plate Loaded Fly Machine
15x50
9x70
7x90
7x70
10x50

25 minutes moderate cardio

Previous night's sleep: 7.5 hours

Food for 12/1
2,570 calories
271g carbs
176g protein
73g fats
 

PZT

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What’s is your overall plan to get there?
 

PZT

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To keep bumping the weight up by 5 pounds when I feel like I can do it. Is there any certain way I should go about that?

With dumbbells, I don't want to advance until I can do a full set of 10.
Maybe look into using percentages similar to a power lifter.
 

Diesel59

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12/2: Back & Biceps


Dumbbell Row
10x55s
8x75s
6x85s
5x85s

ARSENAL Plate Loaded Back Machine
10x80
8x100
6x110
6x100

Standing EZ Bar Curls
15x35
6x65
5x65
5x65

Dumbbell Shrugs
10x75s
6x85s

12 minutes moderate cardio

Previous night's sleep: 4.5 hours

I was running low on energy, but this session went ok anyway. I've been extra sore from it.

Food for 12/2
2,732 calories
325g carbs
166g protein
73g fats
 

Diesel59

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12/4: Legs

Leg Extensions
15x130
12x165
8x190
6x195
5x195

Leg Press
12x300
7x480
2x570
3x530
9x390

Seated Calf Raise Machine
12x90
10x110
9x120
7x120
7x110

Cybex Leg Curl Machine
10x70
8x85
6x85
8x70

Stair Master: 10 minutes/32 floors

Previous night's sleep: 8 hours

Food for 12/4
2,873 calories
300g carbs
210g protein
80g fats


Despite weeks of extra food...I actually lost weight. Back down to 178, almost the lightest I've been. I'm going to make an effort to eat more protein more consistently, as I have been eating less protein many days since upping the carbs.
 

Diesel59

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12/5: Chest & Shoulders

Dumbbell Bench press
12x55s
6x80s
6x95s
6x90s
5x80s

Dumbbell Flys
10x40s
7x50s
6x50s
8x30s

Viking Press Machine
10x120
7x170
5x180
4x180
5x170

ARSENAL Plate Loaded Tricep Pushdown
10x45
8x70
7x70

Previous night's sleep: 6 hours

Food for 12/5
2,622 calories
323g carbs
172g protein
63g fats
 

Diesel59

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Food for 12/6 (Work/Rest Day)
2,559 calories
287g carbs
137g protein
86g fats

Previous night's sleep: 7.5 hours

Today just wasn't my day. I felt tired and sluggish all day despite a decent night of sleep, ate crappy food, had annoying things to deal with and just felt off all day. Hoping for better things tomorrow.
 

Diesel59

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12/7: Legs

Pendulum Squat
12x135
8x155
5x180
3x190
3x180

Leg Extensions
15x130
9x180
6x205
5x205

Seated Calf Raise Machine
12x90
10x110
10x110
7x110

Cybex Leg Curl Machine
12x65
8x85
6x85
8x65

10 minutes moderate cardio

Previous night's sleep: 7.5 hours

Food for 12/7
2,148 calories
251g carbs
148g protein
53g fats

I kind of just went through the motions. Not a bad session, but not very enjoyable either. I didn't have much of an appetite today.
 

Diesel59

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12/12: Shoulders


Dumbbell Shoulder Press
10x45s
8x55s
7x55s
5x60s

Viking Press Machine
10x120
7x170
5x190
6x180
7x120

ARSENAL Plate Loaded Tricep Pushdown
10x45
8x70
5x70
10x45

Dumbbell Shrugs
10x70s
10x75s
7x75s


Previous night's sleep: 6 hours
Night before: 10 hours


Food for 12/12
2,790 calories
357g carbs
186g protein
57g fats


I had some workouts last week not worth logging. Perhaps I was battling some type of illness, because I was pretty weak. I felt mostly back to normal here.
 
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Diesel, it's awesome to see your consistency. Finally, I see you upped the calories now. It's good thing sometimes to let your body get what it needs to support long term progress.

So, let's get serious for a second, have you done your cycle or are you still thinking whether it's worth it or not?
 

Diesel59

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Diesel, it's awesome to see your consistency. Finally, I see you upped the calories now. It's good thing sometimes to let your body get what it needs to support long term progress.

Thanks man. It feels good to allow my body to take in all this extra food. I'm still waiting for it to really kick in; I might need to up things a bit more.

So, let's get serious for a second, have you done your cycle or are you still thinking whether it's worth it or not?

Not for now. I figure at my height/weight, there is a lot of progress to be made without anything extra.

I would also want to be in a more optimal situation schedule/sleep wise before doing anything.
 
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Thanks man. It feels good to allow my body to take in all this extra food. I'm still waiting for it to really kick in; I might need to up things a bit more.

Not for now. I figure at my height/weight, there is a lot of progress to be made without anything extra.

I would also want to be in a more optimal situation schedule/sleep wise before doing anything.
Awesome, I always admired your dedication. Your log is exemplary to others.

Wise decision, I like it. Sounds like a plan. When the time is right.
 

Diesel59

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12/15: Chest


Bench Press
12x135
8x185
3x210
2x205
3x195

The reps just weren't there after the second set. The 210 felt light for 2 reps (thought I might get 5-6) and then on the third rep I struggled out of nowhere.


Incline Dumbbell Bench Press
10x60s
8x70s
4x75s
7x60s

Incline Dumbbell Flys
8x45s
3x50s
7x35s

ARSENAL Plate Loaded Tricep Pushdown
10x45
7x70
5x70

15 minutes moderate cardio

Previous night's sleep: 7.5 hours

Food for 12/15
2,695 calories
310g carbs
170g protein
71g fats
 

Diesel59

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That’s the worst lol.

Yes it is; like running into a brick wall.

Still solid session though. How do you feel your strength is progressing?

Thanks. I'm feeling optimistic but not totally satisfied. This is my first time going for actual gains since I started my log...since I was so chubby when I started I focused on cutting for the longest time.

I want each session to be better than the last, but I know in reality that's not how it is.
 

Reader591

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You got it man, just keep your head down and doing what you do. Adjust when needed but give what you’re doing a chance too. You seem to be doing all that so I think you’re on the right path!
 
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