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DEATH Triangle training log

Discussion in 'Training Logs' started by Rex Garoppolo, Nov 16, 2020.

  1. Dr Strange Rex The Strange King Platinum Member

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    @SocraticMethod @RollSonnenRoll We assemble here. This log will help us keep accountable and push us to strengthen our bodies and minds. It is written. ​
     
  2. RollSonnenRoll On the square. On the level.

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  3. Dr Strange Rex The Strange King Platinum Member

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    BW - 228

    old prs:

    Squat - 405
    Bench Press - 375
    Press - 230
    Deadlift - 500

    The past year I haven't touched a weight and quite frankly I was disrespecting my body like a common degenerate. I'm essentially starting over. I started lifting again about a month ago.

    Today's session:

    BP
    45 x 10
    135 x 5
    185 x 5
    205 x 5 x 5

    DB flys
    15 x 12 x 4

    Lat pulldowns
    125 x 12 x 5 - I need to add more weight next time.

    Tricep push downs
    50 x 12 x 3

    Ez bar curls
    75 x 10 x 3

    I tweaked my paper thin SI joint a week and half ago so I may be taking this week off from lower body movements. I'm finally started to feel better a couple days ago but I've rushed back too soon from this and have reinjured it so I may just play it safe this week. I'll do all my mobility stuff and stretches for lower body still. We will see how it goes. Usually I will be lifting 3 times a week - squat/bench/assistance, Deadlift/press/assistance, squat/bench/assistance etc. Conditioning will be thrown in here too.
     
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  4. SocraticMethod Kingmaker

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  5. SocraticMethod Kingmaker

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    11/16/2020

    BW - 233

    One Arm Flat DB Press
    15X6/6
    25X6/6
    35X6/6
    45X4/4

    50X10/10 X 2

    30 Degree Incline Bench Press
    BarX5
    80X5
    95X3

    100X8 X 2

    Rack Pushups
    H11 X 10 X 3

    Lying DB Triceps Extensions

    15X8
    10X12X2

    I'm pretty sure I'm doing those wrong. I did a set of standing, single arm extensions to feel more of a pump.

    Planks

    40 secondsX3

    I'm weak like a baby bird, but I have plenty of room for improvement.
     
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  6. Dr Strange Rex The Strange King Platinum Member

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    Stationary bike

    30 minute - avg HR 105

    I'm using a new HR monitor and it seems like it's shit. Took me 15 minutes to get up to 130 BPM then it would randomly drop to 90 BPM with no change in intensity. Freakin thing sucks!
     
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  7. MilkManUK Brown Belt

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    Welcome to the logs, DEATH Triangle.
     
  8. SocraticMethod Kingmaker

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  9. SocraticMethod Kingmaker

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    Tuesday, November 17

    Warm up - Jumping Jacks, KB Swings, targeted warmup exercises

    One-Arm Landmine Row
    Bar X 6/6
    70X6/6
    85X5/5
    95X3/3

    100X8/8
    100X8/8 - my left hand grip is a serious limiting factor

    Rack Pull-up
    H22
    12X2

    Neutral Grip Inverted Row (using American Press Bar in the rack)
    H21
    10X2

    60-Degree Incline Hammer Curl

    15X6
    25X10X3

    Standing 1-arm preacher curl
    15 X 12/12; 8;8; 6/6; 3/3 (no rest)

    Farmers Walk
    KBs 45/35 X 30 seconds X 4 (alternating hands)
     
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  10. SocraticMethod Kingmaker

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    What kind of monitor? I have a Fitbit Versa Lite. I don't trust much of the info other than the time and distance when I walk/run, but I figure if it's somewhat consistent, even if not accurate, that could be helpful. And I like the little fireworks animation when I hit 10,000 steps.
     
  11. Dr Strange Rex The Strange King Platinum Member

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    It's a little $30 knockoff Fitbit. This is the second $30 HR monitor I've tried and they aren't good. I used to have one of similar price about 5 years ago and it worked really good but I lost the chest strap for it. All I want to know is what ballpark my current HR is in pretty much but these things can't even do that. I may have to bite the bullet and buy a more expensive one.
     
  12. SocraticMethod Kingmaker

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    I think mine cost around $80. My MIL got it for me for Christmas last year. Either from Costco or QVC. I think QVC. I might upgrade to one of the ones with the built-in GPS.
     
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  13. Dr Strange Rex The Strange King Platinum Member

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    Walk - 2 miles. Took about 20 minutes. Almost stepped in some dog shit.
     
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  14. MatterOverMind Pulling for you

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    It might be the best AV I've ever seen!
     
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  15. SocraticMethod Kingmaker

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    An artistic genius designed it.
     
  16. Dr Strange Rex The Strange King Platinum Member

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    My 13 year old also lifts. I'll post some of his lifts from time to time here. He started 6 months ago with the bar, we are doing 5x5 on his squats going up 5lbs a week. He's 124. He's kind of freaky.

     
  17. SocraticMethod Kingmaker

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    Wednesday, November 18, 2020

    Conditioning - 30 minutes at 65%-70% max heart rate
    Jogged for 30 minutes, about 2.1 miles, then a 4-minute cool down walk home

    Happy Hump Day

     
  18. RollSonnenRoll On the square. On the level.

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    Haven’t weighed in a bit but I’m going to estimate I’m sitting at 205ish.

    1 mile walk on the treadmill before hand

    Squat
    185 3 x 5
    My unholy Lord these sucked and I can tell my ass has been on the couch for a bit. It always takes me a bit of consistent squats to retrain my body to really set that lower back. I see myself staying at this weight for a few workouts just to really lock it in. For sure feeling some more tenderness back there then I had back in August or so

    Bench
    165 3 x 5
    Not as bad as squats but definitely not good either. These are a real ego check for me but better safe than sorry.

    Military press
    105 3 x 5
    Felt great. Love me some presses.

    Overall, it was a good first workout back but humbling as well. I think the muscle memory will bounce back pretty quick since all these lifts were a lot bigger just 6 weeks ago. Looking forward to reclaiming them


    Side note, I was also excited to lift in my Arnold Classic Training Camp sweatshirt in the chilly basement tonight. Homage is one of my favorite shirt companies and they had a fire sale on all their Arnold gear this past March when it got cancelled. Collectors items! It was already warm by the time I got it so it’s been in the closet since. Softest shirts out there
     
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  19. Dr Strange Rex The Strange King Platinum Member

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    Nice. The triangle is formed now. I love presses, too. There is no feeling like pressing a loaded barbell over your head. It's great for the shoulders.
     
  20. SocraticMethod Kingmaker

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    Thursday, November 19, 2020

    Warm up blah blah blah

    75-Degree Incline Seated DB Press
    20sX8
    25X6
    30X4
    35X4
    40X2

    45X6X2

    Swiss Bar Close-Grip Bench Press (w/ American Press Bar)
    BarX10 (38)
    88X5
    103X3

    113X8X2

    45-Degree Incline Rear Delt DB Row
    20sX6
    30X6

    40X12X2

    Standing Lateral Raise
    20X10X3

    Slam Ball - 20 Pounds
    18X3
     

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