DEATH Triangle training log đź’€

Squat
Bar x 5 x 2
135 x 5
185 x 5
225 x 5
250 x 3
275 x 2 x 5

BP
Bar x 15
135 x 5
185 x 5
225 x 5
275 x 3 x 5

DB flys
40 x 12 x 4

Lat pulldowns
160 x 12 x 4

Ez bar curls
105 x 12 x 3

Tricep pushdowns
90 x 12 x 3

I should have did triples instead of doubles for the squat work sets but all in all this session felt fucking great. No SI joint pain and only some slight left shoulder tightness on the bench warm up that eventually got worked out.

<{JustBleed}>
 
Yesterday, I didn't get up early enough to lift before work. Then I had a day and a half. My boss was unexpectedly out due to a family issue, so I helped with some of her stuff in addition to my own workload. By the time I picked up LTR from TKD I was on fumes. Then we got home and the puppy needed attention and LTR needed and by the time things settled a bit it was 8 p.m. and the last thing I wanted to do was train. So you know what I did? I fucking trained anyway!!!


tenor.gif


Monday, July 12, 2021

**quick and dirty because I was seriously dragging ass**

Day 1

A1. 30 Degree Incline DB Press
25 X 6
35 X 5

45 X 10 X 4

A2. 30 Degree Incline DB Row
25 X 6
35 X 5

45 X 8 X 3

B. Slow Split Squat with Pause
BW X 8/8 X 3

C. Trap Bar Deadlifts
Bar X 5
155 X 5

185 X 8 X 3

Tuesday, July 13, 2021

AM Conditioning -- Echo Bike, 30 minutes

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

28410sgj83a51.jpg


Weekly Theme:

 
Conditioning:

Walk - 20 minutes, 3.0 MPH, 4% incline
Run - 10 minutes, 5.0 MPH, 4% incline

All I had today was pizza, cheesey bread and a GIANT milkshake. I have 4 hours to get 240 grams of protein.

ITTsgV8.gif
 
Deadlift
135 x 5 x 2
185 x 5
225 x 5
275 x 5
315 x 3
365 x 3 x 3

DB press
30 x 15
60 x 12
80 x 10 x 5

Facepulls
90 x 12 x 5

Ez bar curls
105 x 12 x 3

Tricep pushdowns
80 x 12 x 3
 
DB press
20 x 15
50 x 12
75 x 12 x 5

DB rows
75 x 12 x 3

Hammer curls
35 x 12
40 x 10 x 4
45 x 10

At the beach for the weekend with the fam. I wasn't going to work out but the hotel has a gym so we all got our reps in.

IMG_1751.jpg
 
Wednesday, July 14

A1. Strap Rows
BW X 15 X 4

A2. One Arm Standing DB Press
15 X 5/5
20 X 5/5
25 X 3/3

30 X 10/10 X 3

B1. Step Up
10 X 10/10
10 X 10/10
10 X 12/12

B2. BB Hip Thrust
115 X 15
115 X 15
115 X 20


Friday, July 16, 2021

Lunchtime Workout:

A1. Inside Ring Pushups
BW X 12 X 3

A2. Neutral Grip Chinups
**Black and Green Bands**
BW X 10
BW X 9
BW X 9

B. Nordic Hamstring Curl
**I use a swiss ball for support because otherwise I'd collapse 1/8 of an inch into this shit**
BW X 10 X 3

C. Heels Elevated Squat
Bar X 8
95 X 5
125 X 3

135 X 8
135 X 6
135 X 6


Evening: BJJ

It's Friday night, savages. Let's tear this weekend up!







 
Dr Strange Rex said:
DB press
20 x 15
50 x 12
75 x 12 x 5

DB rows
75 x 12 x 3

Hammer curls
35 x 12
40 x 10 x 4
45 x 10

At the beach for the weekend with the fam. I wasn't going to work out but the hotel has a gym so we all got our reps in.

View attachment 868197
Click to expand...

Medium Rex is coming for the crown! But can he possibly fathom how heavy it lies?
 
Saturday, July 17, 2021

AM - BJJ, class/drilling + five 6-minute rolls

PM - Day 4 Strength

A1. Ring Face Pull
BW X 12 X 3

A2. Ring Triceps Extension
BW X 12 X 3

B1. Ring Curl
BW X 10 X 3

B2. Swiss Ball Crunch
BW X 16 X 3

C. One Arm Farmers Walk
44 X 30/30 X 3

**I did these walking in place in the rack because we had a helluva thunderstorm going on**

Happy Saturday, Triangles.





 

giphy.gif


​

That was a much needed break from training and the diet after my “camp” so to speak but oh, how good it felt to grip some cold steel tonight

Squat 225 lbs 3 x 3
  • Drop set 190 lbs 2 x 5
Bench 185 lbs 4 x 3
  • Drop set 165 lbs 2 x 5
SLDL 135 lbs 4 x 9

Chin ups 5 x 5

Treadmill morning walk 75 minutes 4 miles. I’ll probably be sticking to walks instead of runs for this little cycle to help more with recovery.



​
 
Squat
bar 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 x 4

DB flys
40 x 12 x 3

Lat Pulldowns
160 x 12 x 4

Kept it light and easy tonight. I got some really bad sun burn over the weekend. I thought I was brown enough to not put on sunscreen for a few hours.

tenor.gif


Then I thought it wouldn't be so bad since I'm squatting with a shirt.

tenor.gif


Then I thought bench wouldn't be so bad since I use a decent arch.

tenor.gif



IT BURNS!!!!!!!!
 
Dr Strange Rex said:
Squat
bar 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 x 4

DB flys
40 x 12 x 3

Lat Pulldowns
160 x 12 x 4

Kept it light and easy tonight. I got some really bad sun burn over the weekend. I thought I was brown enough to not put on sunscreen for a few hours.

tenor.gif


Then I thought it wouldn't be so bad since I'm squatting with a shirt.

tenor.gif


Then I thought bench wouldn't be so bad since I use a decent arch.

tenor.gif



IT BURNS!!!!!!!!
Click to expand...
I knew my big homie would gut it out! That’s happened to me before, it sucks
 
Morning walk on the treadmill 75 minutes 4.5 miles

Deadlift 335 lbs 3 x 3
  • I was really excited to do the first 2 sets without a belt. I really feel like the runs have hide such an effect on my core strength that I wasn’t expecting. Wore one for the third because I felt fatigued and didn’t want to push it
  • Drop set 285 lbs 2 x 5, no belt for these either
2 count pause bench 175 lbs 3 x 4

Squat 185 lbs 2 x 5

Wide grip row 115 lbs 4 x 10. Kept it light to try and work more on pulling from the wider grip. Good start to the week. Off day tomorrow for a Costco run, meal prepping and Dynamite.


​
 
Conditioning:

Walk - 15 minutes, 3.0 MPH, 4% incline

Run - 10 minutes, 5.0 MPH, 4% incline
 
Morning treadmill walk 85 minutes 5 miles
NFL Throwback uploading some old Hard Knocks this week for me. Wade Phillips daughter is hot as fuck and worth the watch.
 
Deadlift
135 x 5 x 2
185 x 5
225 x 5
275 x 5
315 x 5 x 5

Press
Bar x 10
135 x 5
155 x 5 x 6

Facepulls
90 x 12
100 x 12 x 3

Ez bar curls
105 x 12 x 3

Tricep pushdowns
80 x 12 x 3

Wanted to keep the deadlifts light to work on form. I'm not using my belt. I want to make sure I'm good getting tight without it. It felt good. Presses were light too. I haven't done them in 4 months. I wanted to see where I was at with them.
 
Monday, July 19, 2021

A1. 30 Degree Incline DB Press
25 X 8
35 X 6
45 X 3

50 X 10
50 X 10
50 X 8
50 X 10

A2. 30 Degree Incline DB Row
25 X 6
35 X 5
45 X 3

50 X 8 X 3

B. Slow Split Squat
BW X 8/8 X 3

C. Trap Bar Deadlift
Bar X 8
155 X 3

195 X 8 X 3
 
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