My training log

[Diesel59]

11/19: Shoulders

Dumbbell Shoulder Press
12x40s
10x55s
8x55s
6x55s

Military Press
12x60
9x60
9x50

Dumbbell Shrugs
12x75s
12x75s
10x75s

Matrix Tricep Press Machine
15x110
12x140
10x140
12x125

Previous night's sleep: 8 hours

Food for 11/19
2,652 calories
265g carbs
232g protein
62g fats

 

[Gibsonator]

Hey brother I've been out for awhile but how are you only pressing 40s overhead???

 

[Diesel59]

Hey brother I've been out for awhile but how are you only pressing 40s overhead???

I'm not. I did 55s in the same workout.

My best so far is 70s.

My best so far on incline bench is 90s.

 

[Diesel59]

Food for 11/20 (Work/Rest Day)
2,686 calories
305g carbs
179g protein
71g fats

Previous night's sleep: 8.5 hours

 

[Diesel59]

11/21: Back


Dumbbell Row
10x65s
9x85s
8x85s
6x85s

Matrix Plate Loaded Pulldown Machine
12x180
9x270
7x270
10x180

Matrix Plate Loaded Curl Machine
15x45
10x65
10x65
8x45

Matrix Ab Crunch Machine
12x100
12x120
10x120

Previous night's sleep: 5.5 hours

Food for 11/21
2,823 calories
300g carbs
198g protein
79g fats

 

[TODAY]

11/19: Shoulders

Dumbbell Shoulder Press
12x40s
10x55s
8x55s
6x55s

Military Press
12x60
9x60
9x50

Dumbbell Shrugs
12x75s
12x75s
10x75s

Matrix Tricep Press Machine
15x110
12x140
10x140
12x125

Previous night's sleep: 8 hours

Food for 11/19
2,652 calories
265g carbs
232g protein
62g fats

What's the rationale behind doing two overhead pressing movements and no dedicated side or rear delt work?

 

[Diesel59]

What's the rationale behind doing two overhead pressing movements and no dedicated side or rear delt work?

I always thought of rear delts as part of back day. Is it better to do it with shoulders?

As for side delts, I suppose it's something I've neglected. What should I incorporate for that?

 

[Berserker_D]

I always thought of rear delts as part of back day. Is it better to do it with shoulders?

As for side delts, I suppose it's something I've neglected. What should I incorporate for that?

Dumbbell side laterals. Start light and go up.

 

[Send0]

I always thought of rear delts as part of back day. Is it better to do it with shoulders?

As for side delts, I suppose it's something I've neglected. What should I incorporate for that?

You could technically work rear delts almost every day and still recover. Fit them in on whatever day suits you best.

The main argument for not doing them on a pull day, is that your rear delts will be fresh and you might get more out of your workout that way... Not guaranteed though

 

[Diesel59]

Dumbbell side laterals. Start light and go up.

I'll start incorporating that into my routine!

You could technically work rear delts almost every day and still recover. Fit them in on whatever day suits you best.

The main argument for not doing them on a pull day, is that your rear delts will be fresh and you might get more out of your workout that way... Not guaranteed though

That makes sense. Kind of like how some guys do calves and hamstrings separately from the rest of legs?

 

[Send0]

I'll start incorporating that into my routine!



That makes sense. Kind of like how some guys do calves and hamstrings separately from the rest of legs?

Yep, just like that. @CJ works accessories like this. Biceps on chest+tricep push day, shoulders on leg day, calves on pull day, etc

His routine is actually a bit different; I just simplified it to keep things brief

 

[Diesel59]

11/22: Legs

Leg Press
12x340
10x520
6x570
7x520

The reps were there in quality but not quantity. I'm prioritizing having my feet low on the pad and coming down as far as possible.

Gym80 Single Leg Press Machine
(Sides done separately)
15x90
15x135
12x170
10x170
10x170

Standing Calf Raise Machine
15x155
12x180
12x180
10x180

I kind of feel like I'm battling an illness so I decided not to overdo it. A short but ok leg day.

Previous night's sleep: 8 hours

Food for 11/22
2,457 calories
250g carbs
175g protein
71g fats

 

[gibz]

I'm not. I did 55s in the same workout.

My best so far is 70s.

My best so far on incline bench is 90s.

Step it up buttercup... jk

 

[Diesel59]

11/29: Legs


Leg Press
15x205
12x385
10x475
5x525
6x475

This is a Hammer Strength Leg Press from the early 2000s. It has a different feel to it than the Matrix one I've been using, and I like it.

Leg Extensions
12x165
10x185
8x185
10x125

Hip Abductions
15x90
10x110
10x110

Seated Calf Raise Machine
15x45
12x90
10x90
8x90

20 minutes moderate cardio

I fell off the wagon due to a cold and being extra busy for the holiday. Got back in yesterday and had a great time; I will go to this quieter location from now on whenever I have time.

Previous night's sleep: 8 hours

Food for 11/29
2,360 calories
232g carbs
167g protein
65g fats

 

[Diesel59]

11/30: Back



Hammer Strength Iso-Lateral Row Machine
(Sides done separately)
12x55
10x90
9x115
7x115

Hammer Strength Iso-Lateral High Row Machine
15x90
10x140
8x160
7x160

ICARIAN T-Bar Row Machine
10x45
8x90
8x90

Hammer Strength Curl Machine
15x35
9x60
6x60
10x35

Dumbbell Shrugs
12x70s
10x70s

Previous night's sleep: 7 hours

Food for 11/30
2,271 calories
309g carbs
193g protein
69g fats

 

[Diesel59]

Food for 12/1 (NFL Sunday)
2,640 calories
331g carbs
176g protein
61g fats

Previous night's sleep: 4.5 hours


Food for 12/2 (Rest Day)
2,507 calories
267g carbs
172g protein
75g fats

Previous night's sleep: 9 hours
Nap time: 90 minutes

 

[Diesel59]

12/3: Shoulders & Arms



Dumbbell Shoulder Press
12x40s
10x55s
10x55s
8x55s

Military Press
10x50
8x60
6x60

Gym80 Side Lateral Raise Machine
12x50
10x60
10x60
9x60
9x50

Standing EZ Bar Curls
15x50
12x50
10x50
8x50

Matrix Tricep Press Machine
15x110
10x150

Previous night's sleep: 7 hours

Food for 12/3
2,544 calories
296g carbs
171g protein
67g fats

 

[Diesel59]

Food for 12/4 (Work/Rest Day)
2,700 calories
297g carbs
177g protein
80g fats

Previous night's sleep: 5.5 hours


12/5: Back

Matrix Plate Loaded Pulldown Machine
15x90
12x180
10x230
9x230

Matrix Plate Loaded Row Machine
12x140
10x160
9x160

Gym80 Shrug Machine
15x115
10x205
10x165

Matrix Ab Crunch Machine
15x100
12x120

Not a good workout at all. The dumbbell area was very crowded, and I was short on time.

Previous night's sleep: 5.5 hours

Food for 12/5
2,550 calories
271g carbs
177g protein
75g fats

 

[Diesel59]

12/6: Legs


Leg Press
15x290
12x380
4x540
8x470
10x380

Leg Extensions
12x145
10x185
10x185
7x185

HOIST Rotary Calf Machine
16x125
12x165
11x165
10x165

Hip Abductions
15x90
12x110
10x110

15 minutes moderate cardio

Previous night's sleep: 8 hours

Food for 12/6
2,426 calories
279g carbs
165g protein
62g fats

 

[Diesel59]

12/7: Chest

---------

Dumbbell Bench Press
15x50s
8x95s
7x95s
4x95s
7x80s

Dumbbell Flys
12x35s
10x35s
10x35s
8x35s

Hammer Strength Iso-Lateral Chest Press
15x95
10x165
9x165

Previous night's sleep: 7 hours

Food for 12/7
2,484 calories
278g carbs
176g protein
63g fats