DEATH Triangle training log 💀

BW 227

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

Lat pulldowns
140 x 12 x 5

Face pulls
90 x 12 x 3

Tricep pushdowns
70 x 12 x 3

Ez bar curls
80 x 12 x 4

I probably could of did some light squats today. But I'm going to the woods for a few days and I don't know what shenanigans I may find myself in. Don't want to be hobbling around there with a broken freakin back looking like bigfoot and shit.

You might have to carry a troop of girl scouts on your shoulders while running from a grizzly. You want fresh legs for that.

Are you looking to gain/lose weight or maintain?
 
Wednesday, February 17, 2021

Warmup - Echo Bike, 5 minutes

Pull A

Neutral Grip Rack Pullup
BW X 6 X 3

One Arm Opposite Stance DB Row
25 X 8/8
35 X 6/6
40 X 5/5
45 X 4/4

50 X 8/8
45 X 10/10

45 Degree Incline DB Row
30s X 8
40 X 5

50 X 8
40 X 12

60 Degree Incline DB Curl
15 X 5

30 X 6
25 X 10
25 X 8
 
Wednesday February 17

BW 192, down ten pounds since I started a half ass keto

Squat 240 lbs 3 x 5
- I’m noticing that I’m starting to come forward a bit too much for my liking as they are getting heavier. I seem to be leaning forward and having the weight on my toes as I come up. I’m really having to concentrate on that and keeping everything tight as possible

OHP 135 lbs 3x5 ish
-Failed at 4 on the last set. I think I’m having the same issues Rex was where I’m pushing the barbell out too much and wasting energy. I might have to stay at 135 for an extra A-day or two to dial it in more.

Rows 165 lbs 3 x 5
- Solid night. Really feeling the lats work as the load gets heavier. Enjoying the switch to them


 
BW 227

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

Lat pulldowns
140 x 12 x 5

Face pulls
90 x 12 x 3

Tricep pushdowns
70 x 12 x 3

Ez bar curls
80 x 12 x 4

I probably could of did some light squats today. But I'm going to the woods for a few days and I don't know what shenanigans I may find myself in. Don't want to be hobbling around there with a broken freakin back looking like bigfoot and shit.
bf411-patterson-film-deblurred-back-to-297_orig.gif
 
Thursday, February 18, 2021

Conditioning

Echo Bike, 20 minutes

Today called for 30 minutes at about 65-70% MHR, but I spent an hour clearing the driveway and front walk of snow after playing with LTR for about 45 minutes, so 20 will just have to do.
 
Wednesday February 17

BW 192, down ten pounds since I started a half ass keto

Squat 240 lbs 3 x 5
- I’m noticing that I’m starting to come forward a bit too much for my liking as they are getting heavier. I seem to be leaning forward and having the weight on my toes as I come up. I’m really having to concentrate on that and keeping everything tight as possible

OHP 135 lbs 3x5 ish
-Failed at 4 on the last set. I think I’m having the same issues Rex was where I’m pushing the barbell out too much and wasting energy. I might have to stay at 135 for an extra A-day or two to dial it in more.

Rows 165 lbs 3 x 5
- Solid night. Really feeling the lats work as the load gets heavier. Enjoying the switch to them




How are you liking the keto diet? In the past, I always had success with low carb diets, but I can no longer do the fat needed for keto. I would have serious intestinal distress.

i ordered some meals from excelev8 that are part of the "vertical diet" in an effort to just clean my diet up so I'm like 85% good stuff and 15% all the cookies and chocolate milk. The meals I've had have been fantastic. It's expensive, but delicious. I make some similar meals myself (bison in bone broth with jasmine rice and veggies) but their's are just better.

Obligatory: she seems nice.
 
How are you liking the keto diet? In the past, I always had success with low carb diets, but I can no longer do the fat needed for keto. I would have serious intestinal distress.

i ordered some meals from excelev8 that are part of the "vertical diet" in an effort to just clean my diet up so I'm like 85% good stuff and 15% all the cookies and chocolate milk. The meals I've had have been fantastic. It's expensive, but delicious. I make some similar meals myself (bison in bone broth with jasmine rice and veggies) but their's are just better.

Obligatory: she seems nice.
I enjoy it. I don’t find it overly difficult to eat a bunch of bacon and red meat and suffer no digestion issues. I don’t know how long term feasible it is though when SS eventually gets to the point where I’m close to maxing almost every session. Seems like I would need the carbs then. Till then, I feel great though. There’s something about it where it just seems like the weight comes right off the gut.
 
Friday, February 19, 2021

Warmup - Echo Bike, 6 minutes

Legs A

Strap Leg Curl
BW X 20 X 2 (AMRAP sets)

Safety Bar Squat

Bar (65) X 8
105 X 5
135 X 3

155 X 6
135 X 9
115 X 12

One Leg Hip Thrust

BW X 15/15 X 3 (AMRAP sets)

One Arm Slow Motion Farmers Carry
50 X 30/30 X 2

Then I shoveled the driveway. Those high rep squats are something, even with that weak-ass weight.

Happy Friday, savages. Let's stomp a mudhole in this weekend's ass and walk it dry.

 
BW 230 :eek:

BP
bar x 10
135 x 5
185 x 5
210 x 5
245 x 5 x 5

DB Flys
20 x 12 x 5

Lat pull downs
140 x 12
145 x 12 x 3

Tricep pushdowns
70 x 12 x 4

Ez bar curls
80 x 12 x 4

I was able to actually do my full warm ups and stretches with only a little pain but when I went to squat with the bar my SI joint area was super tight and didn't feel right to squat. I think it's from being immobile the past two weeks. Today was the first time I could touch my toes with only a little pain. Decided to play it safe still. When I went down into the hole it was super tight and hurt a little with just the bar. So irritating how long it's taking to be able to squat and deadlift. I have two days to rest and I think I'll be good to go for light squats on Tuesday.

I feel like my dad just training upper body. My dad never squatted or deadlifted a day in his life. lol. At least he was decent at what he did. He had a low 400 bench. I'm just thankful that I can at least train upper body. It could always be worse.

I've also been eating like absolute shit this week. Getting the diet back in check starting today.
 
BW 230 :eek:

BP
bar x 10
135 x 5
185 x 5
210 x 5
245 x 5 x 5

DB Flys
20 x 12 x 5

Lat pull downs
140 x 12
145 x 12 x 3

Tricep pushdowns
70 x 12 x 4

Ez bar curls
80 x 12 x 4

I was able to actually do my full warm ups and stretches with only a little pain but when I went to squat with the bar my SI joint area was super tight and didn't feel right to squat. I think it's from being immobile the past two weeks. Today was the first time I could touch my toes with only a little pain. Decided to play it safe still. When I went down into the hole it was super tight and hurt a little with just the bar. So irritating how long it's taking to be able to squat and deadlift. I have two days to rest and I think I'll be good to go for light squats on Tuesday.

I feel like my dad just training upper body. My dad never squatted or deadlifted a day in his life. lol. At least he was decent at what he did. He had a low 400 bench. I'm just thankful that I can at least train upper body. It could always be worse.

I've also been eating like absolute shit this week. Getting the diet back in check starting today.

Pardon my ignorance, but is this the result of a specific injury, or is it like a chronic thing that flares up from time to time?
 
Pardon my ignorance, but is this the result of a specific injury, or is it like a chronic thing that flares up from time to time?

It's been a chronic thing I've dealt with for years. I have a paper thin SI joint. It's weird because it just started hurting a few days ago. It was fine, but I'm thinking since I haven't been able to do my stretches and have been sitting a lot it got all stiff and gross. I only just recently have been able to put my shoes on pain free from the disc strain. I was doing a lot of driving the past few days too so I think that also had something to do with it.
 
Saturday, February 20, 2021

Warm up, Echo Bike - 6 minutes

Push B

30 Degree Incline DB Press
25X8
35X
40X4
45X3

50X8
40X12

15-Degree Incline Bench Press
**this was supposed to be reverse band press, but I don't have any matching sets of bands**
Bar X 10
95 X 5
115 X 5

135 X 6
105 X 12

60 Degree Incline DB Press
35 X 5

45 X 5
35 X 8 - failed on 9

**these are hard to get into the position once I get up to 45s. Getting that first one is a bitch and takes a lot of out me **

Lying DB Triceps Extension on Floor
20X9
15X12
15X12

Standing DB Lateral Raise
25X12
25X12
25X10
 
Conditioning

Walk - 30 minutes, 3.0 MPH, 6% incline
 
BW 228

Sq
bar x 10 x 3
135 x 5 x 5 lol

BP
Bar x 10
135 x 5
185 x 5
210 x 5
245 x 5
275 x 3 x 5

DB flys
25 x 12 x 4

Face pulls
90 x 12 x 5

Tricep pushdowns
70 x 12 x 4

DB hammer curls
25 x 12 x 5


135 squats <Lmaoo> At least I can squat now. I wanted to at least do work sets of 185 but SI joint is still a little tight. I'd rather not hurt myself like a dumb ass again. Besides a little pain on the first rep when I'm in the hole they felt pretty good. Just in time because I'm over this whole not squatting and deadlifting thing.
 
Monday I was swamped and by the end of the day I as exhausted, so I pushed that scheduled session back a day and doubled up yesterday.

Tuesday, February 23, 2021

Conditioning
Echo Bike, 20 minutes

Pull B

One Arm Landmine Row
Bar X 8/8
35 X 5/5
45 X 5/5

60 X 8/8
50 X 12/12
45 X 15/15

30 Degree Incline DB Row
20 X 10
30 X 8

40 X 10
35 X 12
30 X 15

Rack Deadlift
Bar X 10
135 X 6
185 X 5

225 X 8
210 X 10

*I was supposed to set the bar just above the knee, but did it just below because I'm illiterate*

One Arm Hammer Curl
25 X 8/8
20 X 12/12
15 X 15/15

*I get a weird tightness in my right (dominant) arm when I curl. It's not the elbow, but a tightness in the muscles of the forearm right by the elbow*

Swiss Ball Stir the Pot
15 seconds
15 seconds
18 seconds
 
Wednesday, February 24, 2021

Warmup -- 20 minute walk around the block, a little over a mile

Legs B

Seated Band Leg Curl
Green X 15

Black X 15 X 3

Barbell Hip Thrust
Bar X 12
75 X 18
75 X 15

Trap Bar Deadlift
Bar X 10
155 X 5
225 X 3 (this was supposed to be lighter but my math is worse than my reading and I got all cocked up due to the trap bar weighing more than a regular bar)

230 X 8
185 X 12

Yoke Bar Good Morning
75 X 20 X 2

Full Range Sit Up
BW X 8 X 2

Let's go!!!!

 
Wednesday February 24, 2021

Squats 245 lbs 3 x 5
- Really did my best to concentrate and stay tight as possible at the bottom to not just springboard out and use the weight belt. I could feel it for sure.

Bench 190 lbs 3 x 5
- 7/8 hot that I didn’t put my 2.5s out there. Was supposed to be 195. Oh well. Much better set than the last time but that should be expected since it’s the same wet.

Deadlift 325 lbs 1 x 5
- Oh, I love it, I love it. It hurt so good and I felt strong to gut through it.

Overall, this is the kind of day you need. I didn’t want to do it, didn’t eat enough today and just wanted to blow it off. I had to force myself down those stairs, crank the Alice to 11 and get this shit. So maybe not the best workout I’ve ever had but a very important one.

 
Yesterday

Conditioning

Walk - 30 min, 3.0 MPH, 6% incline


Today

BW 232 :eek:

Deadlift
135 x 5 x 2
185 x 5 x 5

Press
bar x 10
95 x 5
135 x 5
155 x 5
165 x 5,5,3


Lat pulldowns
145 x 12 x 4

Ez bar curls
80 x 12 x 4

SI Joint still tight. When I sit back to start the pull it feels like everything in there is all bunched up. I'm able to do all my warm ups relatively pain free, my disc that I hurt doesn't hurt at all so I think it's just about knocking the rust out of there slowly. Tomorrow after I walk I'll do all my warm ups and stretches to try to get in working smoothly.

My press work sets were supposed to be 165 x 5 x 3 but the last work set crept up on my and I only got 3. I should have done 3 x 5 instead. These presses felt smooth but my wrist could still be a little more straight. Next week I think I'll use my gangsta wraps before I press.
 
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