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Post your daily training logs and goals for September 2021



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topics gone triple plat - Number 1 spot 3X PLAT




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 2 months ago '13        #1
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267 comments


eazy253  topics gone triple plat - Number 1 spot x3
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Props total: 11393 11 K  Slaps total: 744 744
Post your daily training logs and goals for September 2021
 

 
Post your daily training logs and goals for September 2021
+7   



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267 comments
 

 2 months ago '13        #2
eazy253  topics gone triple plat - Number 1 spot x3 OP
Props total: 11393 11 K  Slaps total: 744 744
Goals for September 2021

1) Walk 250 miles.
2) Train 30 times.
3) Average 1400 calories w/ 160 grams of protein each day.
4) Lose 10 lbs, get to 218 lbs.
5) zero-days over daily calorie goal
+16   

 2 months ago '18        #3
Lsulakersaints 
Props total: 21750 21 K  Slaps total: 1048 1 K
Incline bench- 135-1x30, 185- 1x25, 225-2x15, 245-1×10, 275- 3×5
Db incline- 4x15
Bb row-4×15
Bb curl and tricep extensions-2x25, 2x15
Db curls-2×25, 2x15
Squat-225 3×10, 275 1x8, 315 1x5
Crunch machine 20x100, 15x110, 10x120, 5x130, then go back up
^3× a week
Run bleachers for 15 mins at least 5 or 6 days weekly
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 2 months ago '04        #4
JacmanPones 
Props total: 1040 1 K  Slaps total: 211 211
Upper body (twice a week):
decline bench
standing lat pull down (but towards chest)/ superset with straight arm pulldown
db decline press/ superset with straight arm plate raise
One Arm Iso Lateral High Row
chest flys/ superset with barbell curl
overhead cable tricep extension
ab circuit

Lower body (twice a week):
5x5 squats
leg extension/ superset with standing kickbacks
leg curl/ superset with walking kettlebell lunges
single leg kickback machine

Heavy lift/shoulders (once a week):
5x5 deadlifts
overhead shoulder press
DB shrugs
single arm side raise crossbody pull
ab circuit

3-4 mornings a week:
35-45 min football throwing/receiving

At least 10-14K steps a day
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 2 months ago '19        #5
Mavs1991 
Props total: 538 538  Slaps total: 37 37
I’m doing a PUSH PULL LEGS. Today is my leg day and I finish off with 20 mins stairmaster on level 7.


Legs & Calves
(Quads & Hams)
Barbell Squats- 5 sets of 6-10 reps
Leg Press (feet hip/shoulder width)- 4 sets of 10-12 res
Leg Extensions- 4 sets of 10-12 reps
Stiff Leg deads or Romainian Deads (barbell or dumbbell)- 4 sets of 6-10 reps
Lying Hamstring Curls- 4 sets of 10 reps
(calves)
Standing Calve Raises- 5 sets of 10-12 reps
Seated Calve Raises- 5 sets of 10-12 reps
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 2 months ago '15        #6
Tripsev 
Props total: 5031 5 K  Slaps total: 2685 2 K
Weights 3 on 1 off
Chest back arms m, w, sat
Shoulders, arms, Lats Monday, Tuesday, sat
Legs Tuesday

Bike at least 15miles/day

Maintain diet of 250g rice cooked weighed
And 145g beef, chicken, turkey post workout on all workout days

No drinking Monday-Friday if not at an event (sport, show, festival)

Here for any and all tips. Goal is to be at 180 by end of September. I’ve never been able to get over 174. I’m 6’1, but I’m freakishly strong for my size.
+4   

 2 months ago '14        #7
Totheface 
Props total: 4679 4 K  Slaps total: 669 669
186 dips3x
186 pushupsx3
60×3 shoulder wrkout
25x3 curls
25x3 lifts
+2   

 2 months ago '16        #8
Blunted Sultan  topics gone triple plat - Number 1 spot x6
Props total: 40404 40 K  Slaps total: 4689 4 K
No logs [yet], just the goal of running 200 miles
walking 100 miles
Eating more healthy calories
Losing 2-3 inches off of my waist
Losing the rest of my belly fat
+3   

 2 months ago '19        #9
Airtight 
Props total: 13939 13 K  Slaps total: 1823 1 K
- Running up to 4.5 miles (mask mandate back...gdi)
- Maintain 300 sit ups/day
- Increase push ups to 300/day (@285)
- Lower 6 miles on stationary bike time to below 18 minutes
+2   

Top 10 most propped recently  2 months ago '17        #10
Coffee  topics gone triple plat - Number 1 spot x2
Props total: 47480 47 K  Slaps total: 9747 9 K
Drop 15lbs.
Perfect Keto Diet every day.
Work in Glute/Quad/Calf training into my 5 day workout plan.
Put more mass on my chest.


My workout:
+2   

 2 months ago '15        #11
Tripsev 
Props total: 5031 5 K  Slaps total: 2685 2 K
 Airtight said
- Running up to 4.5 miles (mask mandate back...gdi)
- Maintain 300 sit ups/day
- Increase push ups to 300/day (@285)
- Lower 6 miles on stationary bike time to below 18 minutes
Y’all got an outside mask mandate????
+1   

Top 10 most propped recently  2 months ago '15        #12
Tobinmont  topics gone triple plat - Number 1 spot x4
Props total: 58811 58 K  Slaps total: 3356 3 K
 Lsulakersaints said
Incline bench- 135-1x30, 185- 1x25, 225-2x15, 245-1×10, 275- 3×5
Db incline- 4x15
Bb row-4×15
Bb curl and tricep extensions-2x25, 2x15
Db curls-2×25, 2x15
Squat-225 3×10, 275 1x8, 315 1x5
Crunch machine 20x100, 15x110, 10x120, 5x130, then go back up
^3× a week
Run bleachers for 15 mins at least 5 or 6 days weekly
Son this sh*t is crazy. Props. sh*t made me decide to step my sh*t up.


Last edited by Tobinmont; 08-31-2021 at 01:42 PM..
+4   

 2 months ago '18        #13
dacoolestg 
Props total: 13732 13 K  Slaps total: 1884 1 K
200 push ups a day
100 pull ups
200 squats body weight and weighted
jump rope 30 min
mile time better
more basketball
200 dips
basically calistenics before bulk season
+7   

 2 months ago '16        #14
MulaAve  topics gone triple plat - Number 1 spot x3
Props total: 16967 16 K  Slaps total: 2020 2 K
Go from 260 to under 250
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 2 months ago '19        #15
shanyassin 
Props total: 2212 2 K  Slaps total: 154 154
I'm cutting and my goal is to get to 149 and 13-14% BF by the end of the month (I'm at 16-17% now), but my hamstring and calves are acting up so my routine is diet and whatever walking, pushups, and light strength training my old raggedy a*s can tolerate

1500-1600 cal/day on keto + IF is the plan, i'm clocking 157 unfasted rn most days down from 196 in January


Last edited by shanyassin; 08-31-2021 at 01:57 PM..
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 2 months ago '17        #16
Skrr 
Props total: 2647 2 K  Slaps total: 257 257
Todays shoulder workout:

- Reverse Arnold presses (lift when weight /arms are in front of you).=
- Front-raises (try leaning forward/back to alter the movement)
- Shrugs
- Side lateral rotations, for rear delts
- Rear delt flies lying on bench
- Lateral raises, about 40 reps into a ~30s hold at the top

Not a plug but been liking this guys videos lately. Emphasis on high reps, going to failure and keeping the heart rate up. Gets a huge sweat going during lifting




Last edited by Skrr; 08-31-2021 at 02:21 PM.. Reason: shrugs
+1   

 2 months ago '19        #17
Airtight 
Props total: 13939 13 K  Slaps total: 1823 1 K
 Tripsev said
Y’all got an outside mask mandate????
No thank god, I run on the treadmill. Easier on the knees long term and doubly so for me since I run in the minimalist shoes. Also avoids weather which is usually rain where I am.
+1   

 2 months ago '18        #18
Lsulakersaints 
Props total: 21750 21 K  Slaps total: 1048 1 K
 Tobinmont said
Son this sh*t is crazy. Props. sh*t made me decide to step my sh*t up.
It ain't that bad, its pretty much the same routine I had from when I played ball, but I took some sh*t out and got it to where I'm hitting every body part. I did the bleachers on my own tho, I'm just tryna keep as much strength n muscle as possible, while tryna lose fat, if I can get down to 300 I think I'll be in bane mode, I'm like 340 now but I think them bleachers everyday will get it, I usually only run em on days I lift
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 2 months ago '08        #19
Imagin3 
Props total: 13490 13 K  Slaps total: 1792 1 K
I’m just tryna get back to
My 100 push-ups and 100 squats
5 or 6 x a week basic sh*t I did during quarantine

I play ball all the time so I think that handles the rest
But I was just thinking how I need some accountability there

+2   

 2 months ago '10        #20
Trilluminati GA 
Props total: 38640 38 K  Slaps total: 1573 1 K
 Tobinmont said
Son this sh*t is crazy. Props. sh*t made me decide to step my sh*t up.
Boys getting to it!
I love this sh*t!

I'll be back
+2   

 2 months ago '19        #21
Mavs1991 
Props total: 538 538  Slaps total: 37 37
 shanyassin said
I'm cutting and my goal is to get to 149 and 13-14% BF by the end of the month (I'm at 16-17% now), but my hamstring and calves are acting up so my routine is diet and whatever walking, pushups, and light strength training my old raggedy a*s can tolerate

1500-1600 cal/day on keto + IF is the plan, i'm clocking 157 unfasted rn most days down from 196 in January
Are you a female? That calorie intake in ridiculously low for someone your weight. How tall are you?

 2 months ago '18        #22
dinono10  topics gone triple plat - Number 1 spot x1
Props total: 3225 3 K  Slaps total: 119 119
Simply doing push/pull/legs/core 4 times a week. Carry on stretching my hip flexors everyday doing lunges and 3rd world squats and trying to strengthen glutes. Todays workout:

3 x 10 chin ups
3 x 10 pike push up
3 x 10 squats with 10kg dumbell
1 x 60 secs plank.

I train at my studio flat, my main gym is ay my parents.
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 2 months ago '17        #23
Skrr 
Props total: 2647 2 K  Slaps total: 257 257
Btw this warmup is scalable and shreds abs

Adjust the # of minutes as you see fit

- 2 minute elbow plank
<raise up to a high plank>
- 1 minute of shoulder touches
- 1 minute elbow plank
- 1 minute side dips
- 1 minute elbow plank
- 1 minute "up-downs" (hands to elbows to hands again)
+1   

Top 10 most propped recently  2 months ago '15        #24
Tobinmont  topics gone triple plat - Number 1 spot x4
Props total: 58811 58 K  Slaps total: 3356 3 K
 Lsulakersaints said
It ain't that bad, its pretty much the same routine I had from when I played ball, but I took some sh*t out and got it to where I'm hitting every body part. I did the bleachers on my own tho, I'm just tryna keep as much strength n muscle as possible, while tryna lose fat, if I can get down to 300 I think I'll be in bane mode, I'm like 340 now but I think them bleachers everyday will get it, I usually only run em on days I lift
I knew you were an athlete when I peeped the workout and that incline 275. I read that sh*t and was like “this nucca would never hit meeeee.”
But nah salute though son. I know you’ll reach that goal doing that routine. Especially if your nutrition plays a part.
+1   

 2 months ago '19        #25
shanyassin 
Props total: 2212 2 K  Slaps total: 154 154
 Mavs1991 said
Are you a female? That calorie intake in ridiculously low for someone your weight. How tall are you?
I’m a dude, 5’10, and that’s 1500 net (after exercise)

And yeah but it’s all coming out that nasty a*s fat I accumulated during the lockdown because of keto…. I have not seen much muscle loss, but it does take me longer to recover.

Once I get rid of the fat I am going to do a clean bulk but I ain't trying to get too big.. I'm going for lean, like an Errol Spence on f*ght night physique


Last edited by shanyassin; 08-31-2021 at 05:36 PM..
+1   



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