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Post your daily training logs and goals for November 2021



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topics gone triple plat - Number 1 spot 3X PLAT
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 1 week ago '13        #151
eazy253  topics gone triple plat - Number 1 spot x3 OP
Props total: 11881 11 K  Slaps total: 777 777
Training for 11/24

Accessories

Pull Up 20,20,20,20,20 +35lbs
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

1-mile walk

food for 11/23 calories 2426, carbs 282, fat 83, protein 145

bodyweight 11/24 7am 240 lbs
+1   

 1 week ago '18        #152
Dyslexicredaer0 
Props total: 4753 4 K  Slaps total: 602 602
I just run the trails near my apartment.










Last edited by Dyslexicredaer0; 11-24-2021 at 10:58 AM..
+3   

 7 days ago '17        #153
Dennis Reynolds 
Props total: 1431 1 K  Slaps total: 73 73
Training for 11/24/21:
Morning:
Elliptical WOD (Aerobic) for 30m

Evening:
W3D3 BBB 5/3/1
Bench Press 5/3/1 at 75%/85%/95% TM):
- 85x5 (40% TM) 90s rest in between warm-up sets
- 105x5 (50% TM)
- 125x3 (60% TM)
- 155x5 with 3m rest in between working sets
- 175x3
- 195x4

Overhead Press 5x10 (at 60% TM):
- 90x10 for 5 sets with 2m rest in between sets

Lat Pulldown 5x10 (at 60% TM):
- 100x10 for 5 sets with 2m rest in between sets
+3   

 6 days ago '13        #154
eazy253  topics gone triple plat - Number 1 spot x3 OP
Props total: 11881 11 K  Slaps total: 777 777
Training for 11/25

SuperSquats W4D3

Overhead press 27x10, 87x12, 87x12, 87x12
Squat 150x5, 240x2, 290x1, 330x1, 375x20
Pullover 45x20
Bench Press 27x5, 77x5, 132x12,132x12, 132x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 45x20
Push-up 1x100

1-mile walk 60lb vest

food for 11/24 calories 1924, carbs 142, fat 70, protein 180

bodyweight 11/25 7am 239 lbs
+1   

 6 days ago '17        #155
Dennis Reynolds 
Props total: 1431 1 K  Slaps total: 73 73
Training for 11/25/21:
Morning:
N/A

Evening:
N/A

Today was my off day for lifting, but I also took an off day with morning cardio. I'll be back on it tomorrow and I might do some on Saturday morning to make up for today. I hope that everyone in here had a great Thanksgiving.
+2   

 5 days ago '13        #156
eazy253  topics gone triple plat - Number 1 spot x3 OP
Props total: 11881 11 K  Slaps total: 777 777
Training for 11/26

Pull Up 10,10,10,10,10 +45lbs
Pull Up 20,20,20,20,20 @bw
Pushup 1x100
Dip 2,2,2,2,2
Lat Pulldown 120x15,120x15,120x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

3-mile walk 60lb vest

food for 11/25 calories 3796, carbs 416, fat 145, protein 228

bodyweight 11/26 4am 243 lbs
+1   

 5 days ago '06        #157
bxdiplomat  topics gone triple plat - Number 1 spot x7
Props total: 20994 20 K  Slaps total: 2236 2 K


 5 days ago '14        #158
BasedGawd  topics gone triple plat - Number 1 spot x8
Props total: 28930 28 K  Slaps total: 4272 4 K
Ate like a pig yesterday,slept for 13 hours, ate a salad and had my coffee about to fu*k the gym up!


+1   

 5 days ago '15        #159
PineappleOG 
Props total: 43728 43 K  Slaps total: 8368 8 K
Lift 5x a week, do one muscle group twice a week and every other muscle group at least once. Muscle group that gets twice a week gets different works outs for variety as well as hitting more parts of each muscle head. Just finished 8th straight week of 5 days a week, easy with a strat and ideas from jeff cavalier athlean-x.com
+2   

 5 days ago '04        #160
RoyceDa59 
Props total: 10046 10 K  Slaps total: 453 453
Recently bought a slingshot to help with my bench, this sh*t is no joke. Finally hit 315 today but god damn am I gassed.
+3   

 4 days ago '06        #161
bxdiplomat  topics gone triple plat - Number 1 spot x7
Props total: 20994 20 K  Slaps total: 2236 2 K


 4 days ago '13        #162
eazy253  topics gone triple plat - Number 1 spot x3 OP
Props total: 11881 11 K  Slaps total: 777 777
Training for 11/27

Trapbar Deallift 5x145, 3x235, 3x325, 2x415, 1x505, 1x555, 1x610
Power Press 25x15, 25x15, 25x15
Reverse Arnold Press 25x15, 25x15, 25x15
Bent Lateral Raise 25x15, 25x15, 25x15
Side to Side Press 25x20, 25x20,25x20
Poliquin Press 5x15, 5x15, 5x15
Pull Up 20,20,20 @ BW
Pushup 1x100
Dip 2,2,2,2,2
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25

3-mile walk 60lb weighted vest

food for 11/26 calories 2741, carbs 267, fat 133, protein 144

bodyweight 11/27 8am 244 lbs
+2   

 4 days ago '17        #163
Dennis Reynolds 
Props total: 1431 1 K  Slaps total: 73 73
Training for 11/26/21:
Morning:
Elliptical WOD (Total Body Interval) for 30m

Evening:
W3D4 BBB 5/3/1
Deadlift 5/3/1 at 75%/85%/95% TM):
- 140x5 (40% TM) 90s rest in between warm-up sets
- 175x5 (50% TM)
- 210x3 (60% TM)
- 265x5 with 4m rest in between working sets
- 300x3
- 335x1

Squats 5x10 (at 60% TM):
- 175x10 for 5 sets with 3m rest in between sets

Paloff Press:
- 3 sets of 10 reps per side with black band with 1m rest in between sets
+3   

 4 days ago '17        #164
Dennis Reynolds 
Props total: 1431 1 K  Slaps total: 73 73
Training for 11/27/21:
Morning:
N/A

Evening:
N/A

I have four deloading weight lifting workouts before I start a new mesocycle of 5/3/1 BBB.

Thoughts on 5/3/1 BBB after finishing two mesocycles:
- I enjoy how I'm finished with my workout within 45-60m.
- I enjoy how it consists of compound movements.
- It's my first routine I've done that involves taking percentages of a training max. I really enjoy that aspect of it a lot.
- It's simple and I don't mind doing nothing but these.
- It works with the home gym equipment I currently have.
- 5x10 accessory work at the recommended 60% of your training max definitely will test you at times, especially for deadlifts and squats.

I'll be sticking with this routine for a bit and just continue to increase my training maxes by 5 pounds for upper body and 10 for lower body each mesocycle. I have my eyes on some adjustable dumbbells that go from 5-80 pounds. If I ever get those, I'll consider switching to a different 5/3/1 variation with more accessory work.

Happy training everyone.
+3   

 3 days ago '13        #165
eazy253  topics gone triple plat - Number 1 spot x3 OP
Props total: 11881 11 K  Slaps total: 777 777
maintenance log

week 6 (11/21-11/27)

blood pressure 11/22 108/56, 11/24 106/54, 11/26 126/62

Resting heart rate 11/22 78, 11/24 80, 11/26 84

7-day average bodyweight 240

average daily calories 2525, carbs 250, fat 101, protein 166.

trained 7 days. 8 hours of cardio.

for week 7 (11/28-12/4) calories: 1800 w/180g protein. programming: SuperSquats week 5, 7 training sessions. 7 hours cardio.
+2   

 3 days ago '13        #166
eazy253  topics gone triple plat - Number 1 spot x3 OP
Props total: 11881 11 K  Slaps total: 777 777
Training for 11/28/2021

SuperSquats W5D1

Overhead press 27x10, 87x12, 87x12, 87x12
Squat 150x5, 240x3, 290x2, 330x1, 380x20
Pullover 25x20
Bench Press 27x10, 77x5, 137x5, 157x5, 207x12,207x12,207x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

3-mile walk 60lb vest

food for 11/27 calories 2437, carbs 159, fat 104, protein 235

bodyweight 11/28 8am 244 lbs
+1   

 2 days ago '13        #167
eazy253  topics gone triple plat - Number 1 spot x3 OP
Props total: 11881 11 K  Slaps total: 777 777
Training for 11/29

Pull Up 20,20,20 @ BW
Pull Up 1,1,1 +120lbs
Pushup 1x100
Dip 2,2,2,2,2
Lat Pulldown 120x15,120x15,120x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

2-mile walk

food for 11/28 calories 1775, carbs 181, fat 63, protein 139

bodyweight 11/29 4am 244 lbs
+1   

 2 days ago '14        #168
BasedGawd  topics gone triple plat - Number 1 spot x8
Props total: 28930 28 K  Slaps total: 4272 4 K



Finishing November strong after having a not so great week diet wise. Cut down my marathon time by 55 minutes compared to the previous month.

Aiming for sub 4 hours next month.

Weight:193lbs
+2   

 2 days ago '17        #169
Dennis Reynolds 
Props total: 1431 1 K  Slaps total: 73 73
Training for 11/29/21:
Morning:
Elliptical WOD (Fat Burner) for 30m

Evening:
W4D1 BBB 5/3/1 (Deload Week)
Overhead Press 3x5 (40%/50%/60% TM):
- 60x5 (40% TM) 90s rest in between sets
- 75x5 (50% TM)
- 90x5 (60% TM)

Bench Press 5x10 (at 60% TM):
- 125x10 for 5 sets with 2m rest in between sets

Bent-Over Row 5x10 (at 60% TM):
- 140x10 for 5 sets with 2m rest in between sets


Last edited by Dennis Reynolds; Today at 12:48 AM.. Reason: Wrong weights listed for overhead press.
+3   

 1 day ago '13        #170
eazy253  topics gone triple plat - Number 1 spot x3 OP
Props total: 11881 11 K  Slaps total: 777 777
Training for 11/30

SuperSquats W5D2

Overhead press 27x10, 82x12, 82x12, 82x12
Squat 150x5, 240x3, 290x2, 330x1, 385x20
Pullover 25x20
Bench Press 27x10, 77x5, 137x5, 157x5, 217x12,217x12,217x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

2-mile walk

food for 11/29 calories 1735, carbs 123, fat 49, protein 222

bodyweight 11/30 4am 243 lbs

 19 hrs ago '17        #171
Dennis Reynolds 
Props total: 1431 1 K  Slaps total: 73 73
Training for 11/29/21:
Morning:
Elliptical WOD (Rolling Hills) for 30m

Evening:
N/A

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