DEATH Triangle training log đź’€

Rex Honcho said:
How was that nasty chest pump?
Click to expand...

My Lacoste alligator is dancing!

I'm definitely seeing a change in my physique, especially my shoulders and upper arms but also some in my chest. I still have way too much bodyfat, though.

I just signed up for VIP coaching with Ferrugia, so he'll be designing a plan specifically for me and working with me on nutrition, which I hope involves him getting Omos to stand in front of my pantry and fat shame me when I try to eat an entire container of marshmallow fluff while pretending to do dishes while LTR is in the other room.
 
Monday, February 1, 2021

Unanticipated Conditioning - shoveling the driveway for about an hour

Pull B

One Arm DB Row
25 X 8/8
35 X 8/8
40 X 4/4
45 X 3/3

50 X 8/8 X 2

45 Degree Incline DB Row
25s X 8
40 X 5

50 X 8 X 2

Neutral Grip Chins (Band Assisted)
Green/Black bands X 7 / 5
I did a band assisted negative, 10 seconds, after

30 Degree Incline Rear Delt Fly
25 X 12 X 3

60 Degree Incline DB Curl
15 X 6

30 X 6
25 X 12

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

 
BW 226

Squat
bar x 5 x 2
135 x 5
185 x 5
225 x 5 x 3

BP
Bar x 10
135 x 5
185 x 5
225 x 5 x 3

DB flys
15 x 12 x 3

Landmine row
90 x 12
125 x 12 x 5

Tricep pushdowns
70 x 12 x 3

Ez bar curls
80 x 12 x 3
 
Tuesday, February 2, 2021

Conditioning Day

Snow removal - 1.5 hours

Mini stepper - 20 minutes

I was going to lift today, shifting tomorrow's session to today so I could do Mon/Tues/Thurs/Fri, but the snow took a lot longer than expected and wore me out. Bleh.
 
BW 227

Conditioning:

Walk - 30 minutes, 3.0-3.2 MPH, 6%
 
Squats 230 lbs 3 x 5
- Starting Strength really officially began today. The thought of putting 5 more lbs on that in a couple days is already creeping in my mind. Here we go!

OHP 130 lbs 3 x 5
- Better than last week. Feeling good.

Row 145 lbs 3x5
- Even with only 5 reps, felt like I was getting a solid pump from that. Really excited to see how this helps my bench and squat.

 
Wednesday, February 3, 2021

Warmup - Echo Bike, 5 minutes

Legs B

Banded Nordic Ham Curls (using Swiss ball)

10 X 2

Front Foot Elevated Split Squat
BW X 10/10

10 X 10/10 X 2

Trap Bar Deadlifts
Bar X 10
135 X 5
185 X 4

205 X 8 X 2

Yoke Bar Good Mornings
Bar X 20 X 2

Swiss Ball Situps
15 X 2


Thursday, February 4, 2021

Conditioning -- Echo Bike, 30 minutes
 
DL
135 x 5 x 2
185 x 5
225 x 3
275 x 3
315 x 5 x 2

Press
bar x 10
135 x 5
155 x 5
165 x 3 x 4

Lat pull down
140 x 12 x 4

I'm so fucking angry with myself. I strained a disc in my lower back on the last rep of my second set of deadlifts. I did the same dumb ass thing I did last week where I started the pull with my hips too high. I also started my work out being extra moronic.

1. I only had one glass of water today.
2. I drank an energy drink before my workout that had hella caffeine to make me even more dehydrated.
3. I skipped some warm up stretches for no apparent reason.
4. I only did 3 reps on my warm up sets for no apparent reason.
5. That $120 lifting belt I have in the corner, yeah, I should use that for my work sets.
6. I'm the smarted retard in the world.

Straight fucking lunacy by me today. 100% my fault. Embarrassing really. I was able to get my presses and extra back work in. I'm icing my back now. Tomorrow I'll know how bad it is. I'm hoping it's not that bad that I can at least do upper body on Saturday. I really need to lift to keep me healthy. I'm so fucking dumb sometimes. I need to start with my hips lower when I deadlift. I feel myself getting stronger but my form is still not dialed in with my deadlift. I'm going to be belting up anything above 300 from now on. I'm so mad, I've been fucking myself up a lot. I guess I deserve it for letting myself become a decrepit piece of shit for a year and a half.
 
Sometimes your head just isn’t in the game. It happens to the best of us. I hope it’s nothing too serious. Just something you can build upon and not do the next time. In the words of Dwayne “Not As Good As Austin” Johnson

 
It's always the last rep!

Ugh. Hope you're feeling better by now. Keep taking small steps forward. If you can't do everything tomorrow but can work around it somewhat, do that. But if it's not safe to do that, then let it heal and come back stronger (and smarter) in a couple days.

Nice video, RSR - that's the guy from The Tooth Fairy that Stone Cold used to beat up, right?
 
BW 225

Conditioning

Walk - 45 minutes, 2.6 MPH, 6% incline


Back hurts but it doesn't feel serious. I might be able to train upper body tomorrow. I'm still pissed off with myself.
 
SocraticMethod said:
It's always the last rep!

Ugh. Hope you're feeling better by now. Keep taking small steps forward. If you can't do everything tomorrow but can work around it somewhat, do that. But if it's not safe to do that, then let it heal and come back stronger (and smarter) in a couple days.

Nice video, RSR - that's the guy from The Tooth Fairy that Stone Cold used to beat up, right?
Click to expand...
Yeah he had a brief run in New York. Think he won A Rumble compared to 3!
<36>
 
Friday, February 5, 2021

Warmup - 10 minutes mini stepper

Push A

Alternate Fat DB Press
25X6/6
35X5/5
40X4/4
45X3/3

50X8/8
50X6/6

I slowed down the lowering (eccentric?) phase since I topped out my PBs and was over my target rep range last week, and holy hell it made it harder.

30 Degree Incline NG Bench Press (American Press Bar)
BarX10
88X5
108X3

118 X 6
118 X 4

I feel like I'm progressing everywhere except for bench press variants.

One Arm Landmine Press
Bar X 8/8
25X6/6
40X5/5
50X3/3

60X8/8
60X8/8

Close Grip Rack Pushups
H10

BW X 10 X 2

60 Degree Incline Lateral Raise
25 X 12 X 3

Happy Friday, Triangles!

 
Was off on my meals today so decided to just do some conditioning instead. Will hit the weights tomorrow

2.7 miles on 3 incline while I watched the Al Davis vs NFL 30 for 30(Don’t let Pete see this). Kept that heart rate around that 65-70% low intensity mark.
 
RollSonnenRoll said:
Was off on my meals today so decided to just do some conditioning instead. Will hit the weights tomorrow

2.7 miles on 3 incline while I watched the Al Davis vs NFL 30 for 30(Don’t let Pete see this). Kept that heart rate around that 65-70% low intensity mark.
Click to expand...

If I walked 2.7 miles on a 3 incline it would either take me 6 hours or my heart rate would be at 97%.
 
SocraticMethod said:
If I walked 2.7 miles on a 3 incline it would either take me 6 hours or my heart rate would be at 97%.
Click to expand...
Ha! Well it did take me an hour. I have pretty decent cardio. It doesn’t matter if its 100 degrees or 0, raining, sleeting, Christmas Eve or Alabama vs LSU, soon as I finish the last bite of dinner that German Shepherd is waiting at the door for his walk and by god he’s gonna get it! And he’s 5 this year so that’s an hour or so of walking damn near daily in all that time.
 
Saturday, February 6, 2021

Warmup - 5 minutes mini-stepper

Pull A

One Arm Opposite Stance DB Row
25X10/10
35X8/8
45X4/4

50 X 10/10 X 2

Rack Pullup
H19
Inverted Row (warmup)

BW X 8 X 2

Neutral Grip Inverted Row (using American Press Bar)
H18

BW X 10 X 2

Rack Deadlift
Bar X 10
135 X 5
195 X 5
215 X 3

225 X 5 (Grip crapped out)
215 X 6

My grip has improved, but it is still garbage ass. My sister ordered me wraps for my birthday, but Rogue screwed up the order and they didn't come and so she re-ordered and now it's February and I still don't have them.

One Arm Standing Hammer Curl
35 X 8/8
35 X 6/6
20 X 10/10

Chinup Negatives
3 X 10ish seconds
 
BW 227

BP
bar x 10
135 x 5 x 2
185 x 5
225 x 5 x 5

DB Flys
15 x 12 x 5

Face pulls
60 x 12 x 4

Tricep pushdowns
60 x 12 x 3

Ez bar curls
80 x 12 x 4

Nasty ass upper body pump. Next lifting session is Tuesday. I'll be good to squat by then. YOU THOUGHT IT WOULD BE THAT EASY, DEVIL?!
 
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