DEATH Triangle training log 💀

[SocraticMethod]

Saturday, March 13, 2021

Push B

30-Degree Incline DB Press
25 X 10
35 X 5
45 X 4

50 X 8
45 X 12

15-Degree Incline Reverse Band Bench Press
Bar X 12
Bar + Red Bands X 12
95 X 8
115 X 5

140 X 8
120 X 12

60-Degree Incline DB Press
25 X 8

40 X 8
30 X 12

Lying DB Triceps Extension on Floor
20 X 10
20 X 6 (failed on 7)
15 X 10

Standing DB Lateral Raise
10 X 12 X 2

**This was one where I really dropped weight and focused on keeping my form solid. I was doing 25s last time, but was using all momentum to throw them up.**

 

[Stargazer Rex]

BW 232

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

BP
bar x 10
135 x 5
185 x 5
225 x 5
250 x 3
275 x 3 x 5

DB flys
25 x 12 x 5

Face pulls
90 x 12 x 2
95 x 12 x 2

Ez bar curls
105 x 10 x 3

Man, I felt beat the hell up today. This whole week I've been feeling beat up actually. Took the boys to the park again today to get some fielding and batting practice in. My obliques are soar from hitting balls, man! <45>

My lower back is feeling better, though. I think that little run helped it last night. I felt really good after I ran. I'll defiantly be running more. I'm looking forward to these two days off from lifting but I'm still gonna run at least a mile tomorrow.

 

[SocraticMethod]

BW 232

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

BP
bar x 10
135 x 5
185 x 5
225 x 5
250 x 3
275 x 3 x 5

DB flys
25 x 12 x 5

Face pulls
90 x 12 x 2
95 x 12 x 2

Ez bar curls
105 x 10 x 3

Man, I felt beat the hell up today. This whole week I've been feeling beat up actually. Took the boys to the park again today to get some fielding and batting practice in. My obliques are soar from hitting balls, man! <45>

My lower back is feeling better, though. I think that little run helped it last night. I felt really good after I ran. I'll defiantly be running more. I'm looking forward to these two days off from lifting but I'm still gonna run at least a mile tomorrow.

My lower back was super tight this morning. Just getting into the car sucked. LTR and me played some ball in the backyard and I was trying (and failing) to explain shuffling to him, like going side-to-side while fielding grounders and I think that helped loosen me up. I guess it was the squats yesterday that did it.

 

[RollSonnenRoll]

We’re all beat the hell up <Lmaoo>

 

[Stargazer Rex]

We’re all beat the hell up <Lmaoo>

*we

 

[SocraticMethod]

*we

 

[RollSonnenRoll]

*we

I’m ready to get a little more this week

 

[Stargazer Rex]

I’m ready to get a little more this week

 

[Stargazer Rex]

Conditioning

Walk - 10 minutes, 3.2 MPH, 4% incline
Run - 10 minutes, 4.8 MPH, 4% incline

 

[SocraticMethod]

Monday, March 15, 2021

**AM workout because my calendar is packed today**

Warmup - Echo Bike, 5 minutes

Pull B

One Arm Landmine Row
Bar X 8/8
35 X 5/5
50 X 4/4

62.5 X 8/8
52.5 X 12/12
47.5 X 15/15

30 Degree Incline DB Row
15 X 10
25 X 6

40 X 8
35 X 12
30 X 15

**another one where I dropped the weight and focused on not using momentum, form, and getting that good squeeze**

Rack Deadlift (Just above Knee)
Bar X 12
135 X 5
185 X 5
210 X 3

235 X 8
220 X 12

One Arm Hammer Curl
30 X 8/8
25 X 12/12
20 X 12/12

Swiss Ball Stir the Pot
30 seconds
30 seconds
28 seconds

Happy Monday, boys. Let's kick this week's ass.

Spoiler

 

[SocraticMethod]

Tuesday, March 16, 2021

Conditioning - 30 minutes, Echo Bike

Happy 3:16.

 

[Stargazer Rex]

BW 233

Squat
bar x 5 x 2
135 x 5
185 x 5
225 x 5
245 x 3 x 4

BP
bar x 10
135 x 5
185 x 5
225 x 5
250 x 5
275 x 3
295 x 3 x 4

DB flys
25 x 12 x 5

Landmine rows
125 x 12 x 4

Ez bar curls
105 x 10 x 3


My lower back is feeling good!

 

[SocraticMethod]

Wednesday, March 17, 2021

Warmup - Echo Bike, 5 minutes

Band Leg Curl
Green X 20
Green + Orange X 18/20

Barbell Glute Bridge
Bar X 8

95 X 15
95 X 15

Trap Bar Deadlift
Bar X 8
155 X 5
185 X 5

205 X 8
190 X 12

Banded Good Mornings
SSB X 10

w/ Red Bands X 18
w/ Red Bands X 20

Full Range Situp

BW X 8
BW X 10

 

[SocraticMethod]

Thursday, March 18, 2021

Conditioning -- Echo Bike, 30 minutes

 

[Stargazer Rex]

Conditioning:

Walk - 10 minutes, 3.0 MPH, 4% incline
Run - 10 minutes, 4.9 MPH, 4% incline

Right elbow has been bothering me since last Wednesday. I don't even remember hurting it, I just woke up to it hurting. Tomorrow I'm doing Arnold Presses for my upper body lift so at least there won't be as much pressure on it compared to pressing.

 

[Stargazer Rex]

BW 232

Deadlift
135 x 5 x 2
185 x 5
225 x 5
275 x 5
295 x 3 x 5

Arnold presses
25 x 12 x 5

Lat pulldowns
150 x 12 x 4

Deadlifts felt good. Starting to get my confidence back. I changed my form a bit. Now when I sit back to begin the pull I wait a half second. It feels tighter and stronger. I never hurt a disk before so the deadlift sessions coming back I've been a little weary. These felt really good.

 

[RollSonnenRoll]

It’s been a weird week for me schedule wise so I’m way off. Just logged some late night cardio
35 minutes, 2 miles on 4 incline
20 minutes of it at a 4-4.5 mph jog staying in the 160bpm zone. It honestly didn’t suck as much as I thought it would. I’ve walked but haven’t jogged in forever. Enjoyed the good sweat. You guys are inspiring me to add it more to my routine. Hoping to get in a lifting session tomorrow so the week isn’t a total loss.

 

[SocraticMethod]

Friday, March 19, 2021

Push A

Alternate Flat DB Press
25 X 8/8
35 X 8/8
40 X 4/4

50 X 8/8
40 X 12/12

30 Degree Incline Neutral Grip Bench Press
Bar X 10
88 X 5

103 X 8
88 X 12

One Arm Landmine Press
Bar X 10/10
25 X 8/8
35 X 5/5

47.5 X 8/8
32.5 X 12/12

Band Pushdowns
Black/Yellow/Blue/Green X 18/13/12

60 Degree Incline Lateral Raise
15 X 8
10 X 12
10 X 12

The plates for my new adjustable DBs have started arriving and so did my EZ curl bar. Time to get jackededer!

It's the freakin' weekend, savages, have yous some fun.

Spoiler

 

[SocraticMethod]

Saturday, March 20, 2021

Warm up - Quick walk around the block

Pull A

Neutral Grip Rack Chin Up
BW X 10
BW X 8
BW X 8

One Arm Opposite Stance DB Row
20 X 8/8
30 X 5/5
40 X 7/7

50 X 8/8
45 X 12/12

45 Degree Incline DB Row
20 X 10
30 X 6
40 X 4

50 X 8
40 X 12

60 Degree Incline DB Curl
25 X 12
25 X 10
25 X 12

I threw in a few sets with the EZ Cur bar afterward just because I wanted to try it out. Hopefully I'll have the new adjustable DBs all set up by next week or the middle of this week. I've got some of the plates already and the stand should come on Monday or Tuesday.

Happy Saturday.

Spoiler

 

[Stargazer Rex]

Conditioning

Walk - 10 minutes, 3.0 MPH, 4% incline
Run - 10 minutes, 4.9 MPH, 4% incline