My training log

[Diesel59]

8 hours of sleep without waking up ? .. holy shit thats like a fantasy of mine. The few times I can sleep that long when I wake up my back is fucked. God Bless ya !

Yeah, I did the same thing this past night. If I don't set an alarm, my body will naturally sleep 8-9 hours most of the time.

I realize I'm lucky in this regard, and am thankful I am able to do this.

 

[Diesel59]

5/3: Legs


Leg Press
10x300
10x390
4x530
7x480
10x390

Leg Extensions
10x180
10x200
8x200
10x120

Hip Abductions
15x85
10x115
8x115

Hip Adductions
12x85
10x100
10x100

35 minutes moderate cardio

Previous night's sleep: 8 hours

Food for 5/3
2,179 calories
202g carbs
199g protein
58g fats

I'm already back down to 179 pounds after weighing as much as 187 a couple of weeks ago. I guess I dropped a lot of water weight.

 

[Diesel59]

5/4: Chest

Dumbell Bench Press
12x50s
8x75s
7x100s
6x100s

Dumbell Flys
10x45s
10x45s
9x45s

Previous night's sleep: 7.5 hours

Just a quick session here to throw around dumbbells before a gathering with friends. I lost track of my macros thanks to that.

 

[Diesel59]

5/5: Shoulders & Triceps


Dumbell Shoulder press
12x35s
10x50s
9x50s
10x35s

King Fitness Shoulder Press Machine
10x80
8x100
8x90
8x60

ARSENAL Plate Loaded Tricep Machine
12x45
10x90
8x105
6x105
10x45

Dumbbell Shrugs
15x90s
10x100s
7x100s

10 minutes moderate cardio

Previous night's sleep: 4 hours

Food for 5/5
2,147 calories
267g carbs
153g protein
42g fats

 

[Jenn_is_Jenning]

4 hours:-O

 

[Diesel59]

4 hours:-O

This time, I had no one to blame but myself.

 

[Diesel59]

5/7: Back & Biceps



Dumbell Row
10x50s
9x80s
7x80s

ARSENAL Iso-Lateral Low Row Machine
12x120
10x170
8x190
10x120

ARSENAL Plate Loaded Pulldown Machine
10x90
8x110
5x110

Standing EZ Bar Curls
15x35
8x55
6x55
8x45
10x35

Paramount Curl Machine
9x60
9x50
8x50


Previous night's sleep: 6.5 hours


Food for 5/7
2,444 calories
233g carbs
214g protein
63g fats

 

[Diesel59]

Food for 5/8 (Work/Rest Day)
2,435 calories
246g carbs
197g protein
65g fats

Previous night's sleep: 7 hours

 

[Diesel59]

5/9: Shoulders & Arms



Viking Press Machine
12x120
10x140
8x170
8x120

KING Fitness Shoulder Press Machine
10x80
7x90
8x60

ARSENAL Plate Loaded Tricep Machine
12x90
8x110
7x110
8x90
10x45

Standing EZ Bar Curls
12x35
12x45
10x45
8x45


Previous night's sleep: 7 hours


Food for 5/9
2,334 calories
238g carbs
170g protein
70g fats

 

[Diesel59]

5/10: Legs

Leg Press
12x300
10x390
3x530
6x480
8x300

Leg Extensions
10x175
9x205
8x205
10x130

Hip Abductions
12x100
10x115
10x115

Hip Adductions
12x85
9x100
8x100

I really couldn't get into this session. Not sure why because I was very well rested.

10 minutes moderate cardio

Previous night's sleep: 8.5 hours

Food for 5/10
2,162 calories
243g carbs
185g protein
40g fats

 

[Diesel59]

5/11: Chest


Incline Dumbbell Bench Press
12x50s
10x80s
6x90s
7x80s

First time incline benching with 90s.

Incline Dumbbell Flys
10x40s
8x50s
6x50s

ARSENAL Plate Loaded Fly Machine
12x50
10x70
10x70
8x70

Tricep Rope Pulldowns
12x70
10x70

10 minutes moderate cardio

Previous night's sleep: 4 hours

Would have been closer to 8 but a party kept me awake.

Food for 5/11
2,320 calories
257g carbs
185g protein
48g fats

 

[eazy]

First time incline benching with 90s.

well done.

 

[Diesel59]

well done.

Thank you.

Next time I'll try without doing a full set with 80s beforehand. And on more then 4 hours of sleep.

 

[Diesel59]

Food for 5/12 (work/rest day)
2,533 calories
252g carbs
155g protein
95g fats

Previous night's sleep: 5 hours

I had a cheat meal while visiting family for Mother's Day, eating a couple of burgers and fries.


Food for 5/13 (Long day)
2,554 calories
298g carbs
169g protein
62g fats

Previous night's sleep: 8 hours

I worked 7-3 at one job and 6-12 at the other. The full night of sleep and higher carbs helped out a lot.

 

[Diesel59]

5/14: Shoulders & Arms



Dumbell Shoulder Press
12x40s
10x50s
7x60s
5x60s

ARSENAL Plate Loaded Tricep Machine
12x45
10x90
8x110
10x100

KING Fitness Shoulder Press Machine
10x80
8x100
6x90
10x60

Standing EZ Bar Curls
15x35
10x65
9x65

Previous night's sleep: 6 hours

Food for 5/14
2,195 calories
241g carbs
159g protein
50g fats

I forgot how hard it is to hit protein numbers when you don't prepare any food.

 

[Diesel59]

Food for 5/15 (Work/Rest Day)
2,863 calories
342g carbs
184g protein
70g fats

Previous night's sleep: 8 hours

Kind of just went off the rails yesterday. The end of what has been an unusual week. I can finally get back on track with preparing the right foods starting today.

 

[Diesel59]

5/16: Legs


Leg Press
10x300
10x390
7x480
5x480
10x300

Leg Extensions
10x170
8x200
7x200
10x125

Seated Calf Raise Machine
10x90
9x110
8x110
10x90

Cybex Leg Curl Machine
10x90
8x100
8x90

Hip Abductions
15x85
10x115
10x115

15 minutes moderate cardio

Previous night's sleep: 8.5 hours

Food for 5/16
2,080 calories
199g protein
160g carbs
63g fats