DEATH Triangle training log đź’€


tenor.gif

​

Treadmill 60 minutes for 4 miles
34 minutes of it for 3.4 miles @ 165 BPM
 
Looking back and y’all have been crushing it the last couple weeks in my sabbatical and locking in the diets too! Can’t wait to get some cold steel in my hands tomorrow

f301d95c203ddfb5f9b6d3c34c9839c9433f6a1a.gifv
 
Leg press
130 x 15
210 x 12
290 x 10
350 x 10
410 x 10 x 5

Seated hamstring curl
110 x 12 x 3

Arnold presses
20 x 12
35 x 10
65 x 8 x 4

Facepulls
100 x 15
110 x 12
130 x 12 x 3

Cable bar curls
160 x 12 x 4

Triceps pushdowns
80 x 12 x 4
 
SocraticMethod said:
I'm going to force myself to get up ass early tomorrow (Monday) and get Day 1 in so I don't fall behind for the week. Posting that here for accountability.
Click to expand...

I got up at 5:20 today, took a nice hot shower to warm myself up, made a black coffee while I fed the cat, and got my ass in the car hole.

Monday, June 7, 2021

A. Slight Decline DB Press
25 X 8
35 X 6
50 X 3

60 X 8
60 X 7
55 X 8

B. 45-Degree Incline Bench Press
Bar X 8
65 X 8

85 X 6
80 X 7

C1. 30-Degree Incline DB Row
40 X 6

50 X 6
45 X 8
45 X 8

C2. Lying DB Triceps Extension
20 X 12
20 X 12
20 X 10

**This is where I ran out of time and had to go back in to shower and get LTR ready, so I had to come back and finish the last superset when we got home tonight around 7**

D1. 85-Degree Incline Hammer Curl
25 X 10
25 X 10
25 X 8

D2. 60-Degree Y Raise
15 X 10
15 X 8
10 X 12

So, training first thing as opposed to mid-day, I definitely felt a little bit weaker on most lifts, but not as bad as I expected. I don't think I hated splitting the session up, even though it wasn't by design. I have no clue what that does or if it has a negative effect or any effect at all. My plan calls for me to lift M, W, F, S. But I work from home Tuesday and Friday and my next session is squats, so I think I'm going to do that mid-day tomorrow because I don't like the idea of squatting first thing in the morning. So I'm thinking of doing Monday, Tuesday, Friday, Saturday, with two back-to-back conditioning days on Wednesday/Thursday and my rest day Sunday. Not sure if that's good either, but that gives me three out of four days when I'm not lifting first thing.

I'm wondering if it might be a good idea to do a 5-day split, lifting Monday (am), Tuesday (midday), Thursday (am), Friday (midday), and Saturday (midday), so each one can be shorter. The fifth day could be all the arm stuff or something. I may pitch that idea to Jay after I try this out for a couple weeks.
 
Tuesday, June 8, 2021

Up at 5:45 a.m. for some fasted conditioning. Echo Bike 30 minutes. I was a little below the 65-70% HR target as I didn't go quite as hard as normal because I plan to squat this afternoon.

Also, weighed in at 219.8.

#Sub200 #DickRoot
 
Tuesday, June 8, 2021

Midday

Day 2

A. Swiss Ball Leg Curl
BW X 20
BW X 18

B. Heels Elevated Barbell Squat
Bar X 6
75 X 5
95 X 5
115 X 3

125 X 6
125 X 6

C. Front Foot Elevated Split Squat
22.5 X 10/10
22.5 X 10/10

D. Lateral Step Down Lunge
20 X 10/10
20 X 10/10

E. Low Incline Reverse Crunch
BW X 10 X 3

Happy Squat Day, savages.



girls-that-squad-sexy-20-pictures_2.jpg
 
Ah, how sweet it is to get a pump again

Bench 4 x 3 185 lbs
Incline Bench 4 x 5 135 lbs
Behind the neck dumbbell press 20s 5 x max
  • Went 12, 10, 8, 7, 6
Lat Raise 15s 5 x max
  • Went 15, 13, 10, 8, 8


​
 
Wanted to mix the cardio up tonight. Did this workout on my heavy bag


Then jumped right on the treadmill at my 5 mph running pace for 34 minutes to get 3 miles @ 169 BPM average. It was a good night to work up a sweat!


​
 
Leg press
130 x 15
210 x 12
290 x 10
350 x 10
430 x 10 x 5

Seated hamstring curls
110 x 12 x 3

DB press
20 x 12
35 x 12
65 x 12 x 5

DB fly
35 x 12 x 5

Lat pulldowns
190 x 12 x 4

Cable bar curls
170 x 12 x 4

Triceps pushdowns
80 x 12 x 3
 
Treadmill 60 minutes 4.0 miles
34 minutes of it at 5 mph for 3.0 miles and 158 average BPM

Got to get this increased. Been following the same time routine for a bit now. The body adapts!
 
RollSonnenRoll said:
Treadmill 60 minutes 4.0 miles
34 minutes of it at 5 mph for 3.0 miles and 158 average BPM

Got to get this increased. Been following the same time routine for a bit now. The body adapts!
Click to expand...

I would imagine there's lots of ways to play with it. Add more time, or add more speed, or add more incline. I'm considering getting either a treadmill or one of those stepper things down the line, probably in the fall so I'd have it ready for winter. I love going for walks outside.
 
Friday, June 11, 2021

Day 3

A1. Band Assisted Pullups
Green/Black bands X 10
Green/Black bands X 8 X 2

A2. 30 Degree Incline Alternate DB Press
25 X 6/6
35 X 6
40 X 3/3

47.5 X 10/10
47.5 X 9/9
47.5 X 8/8

B1. Plyo Pushup
BW X 5 X 4

B2. 45 Degree Incline DB Row
25 X 6

47.5 X 8 X 3

C1. Low Incline Rear Delt Fly
20 X 12 X 4

C2. Band X Pushdown

Red/Red X 8/8
Blue/Orange X 12/12
Blue/Orange X 10/10

It's Friday, Savags. (You know what that means.)

Weekend Theme:



Weekend hostess:

 
Squats 225 lbs 4 x 3
- Really stared to get them dialed back in after a touch of rust. I can tell I’ve been working my core as I really felt it engage and lock down the weight. Good feeling.

SLDL 215 lbs 4 x 5* 5th set is AMRAP. I got 8

5 Super sets of pull-ups and dumbbell curls with 20s
I went 10 & 15, 5 & 12, 5 & 10, 5 & 8, 5 & 8. Pull-ups fell off hard <Lmaoo>


​

This was a fantastic song to end on cause it’s like ten minutes long so it covered all my superset. Great energy. Will be a staple from now on
 
SocraticMethod said:
Friday, June 11, 2021

Day 3

A1. Band Assisted Pullups
Green/Black bands X 10
Green/Black bands X 8 X 2

A2. 30 Degree Incline Alternate DB Press
25 X 6/6
35 X 6
40 X 3/3

47.5 X 10/10
47.5 X 9/9
47.5 X 8/8

B1. Plyo Pushup
BW X 5 X 4

B2. 45 Degree Incline DB Row
25 X 6

47.5 X 8 X 3

C1. Low Incline Rear Delt Fly
20 X 12 X 4

C2. Band X Pushdown

Red/Red X 8/8
Blue/Orange X 12/12
Blue/Orange X 10/10

It's Friday, Savags. (You know what that means.)

Weekend Theme:



Weekend hostess:

Click to expand...


<mma4>
 
Leg press
130 x 12
210 x 10
290 x 10
350 x 10
430 x 10 x 5

Seated hamstring curls
110 x 12 x 3

DB Press
20 x 12
35 x 12
65 x 12 x 6

DB Flys
35 x 12 x 5

Facepulls
130 x 12
140 x 12
150 x 12 x 4

Cable bar curls
170 x 12 x 3

Tricep pushdowns
80 x 12 x 3
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,237,717
Messages
55,511,505
Members
174,803
Latest member
Derik

Share this page

Back
Top