DEATH Triangle training log 💀

[RollSonnenRoll]

Leg Press
130 x 12
190 x 12
270 x 10
370 x 10 x 5

Seated hamstring curls
90 x 12 x 3

DB press
65 x 12 x 6

DB Flys
35 x 12 x 4

Facepulls
90 x 12 x 4

Cable bar curls
160 x 12 x 4

Triceps pushdowns
80 x 12 x 3

I'm still a blob of jelly from the hill sprints.

When’s the next massage to heal you?!

 

[RollSonnenRoll]

Squats 235 lbs 4 x 3, last set is AMRAP where I only got one more for 4
-Feeling good, still playing on the safe side and trying to remember this program is for maintaining and not getting stronger. Back feels 100%. I feel like I had the strength for 5 on the last set but on the 4th one the form was starting to get a little tipsy turvy and I didn’t want to risk it

SLDL 225 lbs 5x5
-Really enjoying these. Great pull in the legs.

Pulls and EZ bar curl 65 lbs supersets to end
- I went 10 &10, 6 & 8, 6 & 8, 6 & 8, 5 & 7.

This part of the program is turning into my favorite day.

​

 

[Stargazer Rex]

When’s the next massage to heal you?!

Smoking hot PAWG is coming tomorrow, babay!

 

[SocraticMethod]

Thursday, May 13, 2021

Lunchtime - 30 minute walk, about 1.5 miles

PM - JOO-JITS-OOO!!!

 

[SocraticMethod]

Friday, May 14, 2021

Day 3 - Upper

A. (1) Band Assisted Pullup / (2) 30 Degree Incline Alternate DB Press

Band Assisted Pullup
Black and Green X 9
Black and Green X 8
Black and Green X 7

30 Degree Incline Alternate DB Press
25 X 6/6
35 X 4/4

45 X 9/9
45 X 8/8
40 X 10/10

B. (1) Plyo Pushup on Bench / 45 Degree Incline Row

Plyo Pushup on Bench
BW X 5 X 4

45 Degree Incline DB Row
25 X 8
35 X 6

45 X 8
40 X 10
40 X 8

C. (1) Low Incline Rear Delt Fly / (2) Band X Pushdown

Low Incline Rear Delt Fly
10 X 15
10 X 15
10 X 12
10 X 15

Band X Pushdown
Blue Band X 12/12 X 3

Let's smash this weekend, boys!

Weekend Hostess:

Spoiler

Weekend Theme:

 

[Stargazer Rex]

Arnold presses
20 x 12
35 x 12
65 x 5 x 6

DB lateral raises
15 x 12 x 5

Lat pulldowns
180 x 12 x 5

Cable bar curls
160 x 12 x 5

Tricep pushdown
80 x 12 x 3

I used a different bar for lat pulldowns today. One of those bars with the parallel handles at the ends. Damn, hit my upper back good. I'm gonna get one for the gym when I get home.

Tomorrow hill sprints...

 

[SocraticMethod]

Monday, May 17, 2021

Day 1 - Upper Body

Slight Decline DB Press
25 X 8
35 X 8
45 X 4

55 X 10
55 X 8

45 Degree Incline Bench Press
Bar X 8
65 X 5

75 X 6
80 X 8

Superset - 30 Degree Incline DB Row/Lying DB Triceps Extension

30 Degree Incline DB Row
30 X 6

45 X 10
45 X 8 X 2

Lying DB Triceps Extension
20 X 10
15 X 12 X 2

Superset - 85 Degree Incline Hammer Curl/60 Degree Incline Y Raise

85 Degree Incline Hammer Curl
17.5 X 12 X 3

60 Degree Incline Y Raise
5 X 15
10 X 10 X 2

Let's kick this week in the poontang, boys!

Spoiler

Theme for this week:



Set the ball a-rollin', I'll be clicking off the miles.

 

[RollSonnenRoll]

Monday, May 17, 2021

Day 1 - Upper Body

Slight Decline DB Press
25 X 8
35 X 8
45 X 4

55 X 10
55 X 8

45 Degree Incline Bench Press
Bar X 8
65 X 5

75 X 6
80 X 8

Superset - 30 Degree Incline DB Row/Lying DB Triceps Extension

30 Degree Incline DB Row
30 X 6

45 X 10
45 X 8 X 2

Lying DB Triceps Extension
20 X 10
15 X 12 X 2

Superset - 85 Degree Incline Hammer Curl/60 Degree Incline Y Raise

85 Degree Incline Hammer Curl
17.5 X 12 X 3

60 Degree Incline Y Raise
5 X 15
10 X 10 X 2

Let's kick this week in the poontang, boys!

Spoiler

Theme for this week:



Set the ball a-rollin', I'll be clicking off the miles.

I can practically feel that arm pump from this

 

[RollSonnenRoll]

Deadlift 365 lbs 4 x 3*
- Last set was Amrap and I cranked out one extra for dah big mayne! So 4 on the last one. This was heavy but it was heavy so good, bay bay!

Front squat 140 lbs 5 x 5
- These were a lot harder this week after the deadlifts but didn’t hurt anything so it’s a win

Row 185 lbs 5 x max
- I went 6, 6, 5, 5, 4.

Rear dumbbell Flys 15s 5 x max
- I went 15, 12, 12, 10, 10. These really clicked and I was feeling it where it needed to be

Good God almighty, Skip​

 

[RollSonnenRoll]

Treadmill 50 minutes for 3.6 miles
34 minutes of it @ 158 BPM average for 3.02 miles

My body hurts so good from the heavy deadlifts yesterday. The quads immediately started screaming when I began picking up the pace on the treadmill but I said we’re going today so shut up. Got through it and I feel great.

​

 

[Stargazer Rex]

Yesterday

Leg press
130 x 12
190 x 12
270 x 10
370 x 10 x 5

Seated hamstring curls
90 x 12 x 4

DB press
20 x 12
35 x 12
45 x 10
65 x 12 x 6

DB Flys
35 x 12 x 4

Lat pulldowns
180 x 12 x 4

Cable bar curls
160 x 12 x 4

Triceps pushowns
80 x 12 x 3

 

[RollSonnenRoll]

Bench 190 lbs 4 x 3

Incline bench 135 lbs 4 x 5*
- These really clicked today. Feels like I’m getting them dialed in and can take a bigger jump next week. Last set was AMRAP and I got 2 more for 7

Behind the neck press 25s 5 x max
- I went 14, 12, 10, 10, 10

Lat raise 20’s 5 x max
- I went 10, 8, 8, 8, 6. Always love the pump on these things. One of my favorite shoulder movements.

Rest day tomorrow but I’ll still try to run. Be back to lifting Thursday. Keep killing it!

​

 

[Stargazer Rex]

Arnold presses
10 x 15
20 x 12
35 x 10
50 x 5
65 x 6 x 5

Facepulls
90 x 12 x 4

Cable bar curls
160 x 12 x 5

Triceps pushdowns
80 x 12 x 4

No lower body today. I'm going to do hill sprints tomorrow. It took over a week to recover from the last ones.

 

[MatterOverMind]

Told y’all! She’s unreal.

Her name on Instagram says otherwise....

 

[RollSonnenRoll]

Her name on Instagram says otherwise....

 

[SocraticMethod]

Wednesday, May 19, 2021

Am - 25 minute walk

Lunchtime - Day 2, Legs

Swiss Ball Leg Curl
BW X 15 X 2

Barbell Squat (Heels Elevated)
Bar X 6
65 X 5
80 X 5
95 X 5

115 X 6
115 X 6

**my form was garbage last week. This week I focused entirely on getting everything tight, starting with my unrack. Then on the reps, I lowered to a count of 4 (or tried to), paused for 2 seconds at the bottom, and then came up. I want steroids**

Front Foot Elevated Split Squat
BW X 8/8
17.5 X 10/10
17.5 X 8/8

**holding a dumbbell in front of me**

Lateral Step Down Lunge
BW X 10/10
15 X 10/10

**holding dumbbell**

15 Degree Incline Reverse Crunch
BW X 10
BW X 8
BW X 8

**fuck these things in the neck**

 

[RollSonnenRoll]

Wednesday, May 19, 2021


15 Degree Incline Reverse Crunch
BW X 10
BW X 8
BW X 8

**fuck these things in the neck**

Oh, that looks like a bitch. I’ll have to try these though

 

[SocraticMethod]

Oh, that looks like a bitch. I’ll have to try these though

They really suck. Supposed to do them holding a foam roller under your knees, but can't do that.

 

[RollSonnenRoll]

Treadmill 60 minutes for 3.9 miles
34 minutes of it @ 158 average BPM for 3.01 miles

​

 

[SocraticMethod]

Thursday, May 20, 2021

Conditioning -- Run, 30 minutes, 2.23 miles

Spoiler