PSL logger

[trainwreck74]

Thursday
Cardio
3 mile interval training in the AM.

Slept and did family things then PM gym.

Cardio
20 min LiSS.

Warm up 5 times through in between each each set
Band work
Rotator cuff exercises(3 angles )
Lateral raises 20 reps
Front raises 20 reps
Rear fly’s 20 reps
Skiers 20 reps
Trx ring rows 15 reps
Trx ring presses 15 reps (slow and methodical )
Slider push ups 10 reps

Incline bench
Bar-50 reps to warm
135 @40 reps
185 @ 20 reps
235@ 12 reps
235 @12 reps
235 @ 10 reps -drop set
185@15 reps
135@ 40 reps

Super set- 4 rounds
*Hammer strength unilateral plate loaded incline
90 each side @12 reps
115 each side @ 10 reps
140 each side @6 reps
90 each side @ 12 reps
*trx row/ trx press to fly 10 reps each

Super set 4 sets
*Hammer strength unilateral plate loaded decline
90 each side @ 12 reps
110 each side @10 reps
130 each side @8 reps
110 each side @ 10 reps
90 each side @ 12 reps
*Smith machine inverted rows
15 reps BW- 5 sets

Super set 4 sets
Dip machine
4 - Sets of 25 reps
Cable fly’s
4 - sets of 20 from low to high angle

Super set- 4 sets
Incline dumbbell. 10 reps each
70/80/90/100
Db fly’s 15 reps each
30/35/40/45

Push ups until failure
10 negatives counting to 10 on eccentric movement.
X2

10 min walk why the wife finishes her workout.

 

[maxmuscle1]

Thanks bro and yes I have a massage gun. They are very useful. My wife is broken often so it’s used often. Worth every penny

This one was an Amazon special. Not expensive and last forever.

Well that is it! I’m buying one! I’ve held off thinking : I’ll just make her use her hands but, I’m getting less and less massages! Lol . I really need one(especially for my back& flutes&thighs . Thanks for the pic (shows me you used it a lot)

Max

 

[cdubw44]

Hi Trainwreck still kicking ass I see. Hero

 

[MindlessWork]

Hi Trainwreck still kicking ass I see. Hero

He's more like a freight train right now...definitely the hard work shows.

 

[trainwreck74]

Well that is it! I’m buying one! I’ve held off thinking : I’ll just make her use her hands but, I’m getting less and less massages! Lol . I really need one(especially for my back& flutes&thighs . Thanks for the pic (shows me you used it a lot)

Max

Haha. I do use it pretty often on my wife’s traps and rhomboid… Are usually use the big round softball more than anything else and I turn it so it’s not directly smashing the muscle so to speak… You will see…it can leave a bruise or adhesions pretty easily when directly applied.

 

[trainwreck74]

Hi Trainwreck still kicking ass I see. Hero

Thanks brother… Much appreciated

 

[trainwreck74]

He's more like a freight train right now...definitely the hard work shows.

Thanks for the kind words bro… I may not place first… But I will never let it be because of lack of work or effort.

 

[trainwreck74]

Friday
Cardio in AM
3 Mike walk jog interval on treadmill

Cardio PM
20 min interval

Warm up 3x
Trx rows 15 reps
Renegade row 10 reps
Med ball pushups 10 reps
Inverted smith Maxine row 10 reps
Trx presses 10 reps
Trx Y-Taw 10 reps
Band front raise to pull apart 10 reps

Work
Super set 5. Rounds
Wide grip pull-ups 10 reps
Renegade rows 30 lb db 10 reps

Super set 4 rounds
Neutral Nero grip pull ups 10reps
Inverted smith machine rose 10reps

Super set 4 rounds

Deadlift 20 reps
185/185/195/225
Hang clean 10 reps
185/185/185/185

8 sets 10 reps EMOM
Wide grip pull downs (MyRuhe)
169/170/180/190/200/210/220/230

6 sets 10 reps EMOM
Narrow grip (myRuhe) pulldowns
190/200/200/210/210/220

Super set 4 sets
Single arm cable low row 100lbs
10 reps each arm
Wide grip straight arm pull downs
100lbs cable 10 reps

Super set 4 rounds
Prone incline bench db rows
10 reps
70/80/90/100
Bent over on bench single arm row
10 reps each arm
100/100/110/110

10 min walk on treadmill

 

[trainwreck74]

Monday
Cardio
20 min interval on treadmill

Warm up 4 sets -
Safety squat ass to grass
185@20 reps
225@12 reps
285@10 reps
315@ 8 reps
***between sets
Waking lunges 10 each leg
Air squats ass to grass 25 reps
Trx pistol squats 5 each leg
Toes to bar 8 reps
Bullfrog complex 10 each
3 movements each leg each side.
Lunge complex 10 each
Lateral / diagonal / rear
Plank 30 sec hold each
Front /side/front / side

Low bar squat EMOM 7 rounds
315 reps 8 reps

Hack squat machine ( plate swing )
10 reps each
6 plates each side
8 plates each side
10 plates each side

Super set 4 rounds
Laying leg curl 110 lbs 15 reps
Walking lunges 45 lb db 12 each leg

Super set 3 rounds
GHD 10 reps slow eccentric
Rogue cable squat 100lbs
12 reos

Kneeling plate loaded leg curl Tabata
10 sec on 20 sec off
8 rounds

Leg extensions single leg
3 rounds
50 reps each leg
60/70/80

Stretch and foam roll

PM cardio
2.5 mile LiSS

Abs

 

[trainwreck74]

Tuesday
Am cardio
45 min interval on treadmill


Pm
Cardio
15 min interval treadmill.
Worked out with the wife thought. She’s a beast damn proud of her.

Warm up 3 rounds
Band work
Lateral rises x10
Front raises x10
Rear fly’s x10
Skiersx 10
Inverted rows on smith machine x10
Push ups with sliders 10 reps
Med ball push ups 10 reps
Trx rows 10 reps
Trx presses 10 reps

Super set 8 rounds
Incline bench
135x30
185x20
215x15
225x10
225x10
215x12
185x20
135x30 (hold at bottom for 3 on last ten reps)

Pendalay rows 135 @ 12 reps. 8 sets

My wife did this and all others too, just at different stations with diff weights. But she did them. Oh abs not near the reps. Still proud

Super set 5 rounds
Hammer strength do you lateral plate loaded incline press.
115 each side @ 12 reps
Trx low row 15 reps
Trx ring fly’s 10 reps

Super set 5 rounds
Db incline press
80/90/95/100/110
Db incline fly’s hold at bottom.
40/45/50/50/40

Super set 5 rounds
Dipsx15
Cable fly’s from a low to Hugh position. 20 reps
Dip machine 14 reps
(My wife did dips / fly’s/ pull-ups )

2 rounds
Push ups to failure
Then 10 negative taking 10 seconds to lower to the ground

 

[trainwreck74]

She’s a tank so it’s nice to get a workout with her once in a while.

 

[trainwreck74]

Saturday
Cardio
8 mile hike to burn off some of the thanksgiving food




Sunday
Cardio
45 min interval on treadmill

Warm up
Repeat 4 times
Slider push ups 10 reps
Med ball push ups 10 reps
Trx rows 15 reps
Toes to bar 8 reps
Band work
Lateral raises x 10
Front raises x 10
Rear flush 10
Skiers x 10
Upright row x 10
Off knee external shoulder rotation. 10lb db x10

Incline bench
15 sets of 15 reps EMOM
185lbs

Super set. 5 rounds
Db incline press
70/80/90/100/100
Db fly’s
35/40/45/50/50

Super set 4 rounds
*Hammer strength plate loaded unilateral press
90 each side
100 each side
110 each side
125 each side
90 each side
*Trx rows
15 reps
5 rounds
*Pendalay rows
135lb barbell
12 reps / 5 rounds

Super set 10 rounds EMOM
Seated Dip Machine
15 reps
Cable fly’s
15 reps

2 rounds Push ups to fail
Then 10 negatives

Cardio for ten min arc trainer.

 

[trainwreck74]

Monday
Cardio am
45 min interval

Cardio pm
20 min interval

Worked out with the wife again
Alternating. She’s bad ass what can I say.



Warm up 3 rounds
Trx ring rows 10
Toes to bar 8 reps
Inverted rows 10 reps
Med ball push ups 10 reps
Pull ups 7 reps
Band work
Upright row 10 reps
Reverse fly’s 10 reps
Face pulls 10 reps
Plank 39 sec hold
Front /side/front/side

Pull downs wide grip
15 reps EMOM 15 min
170 lbs
Reverse narrow grip
15 reps EMOM 12 min
170lbs

Super set 4 rounds
Prime incline bench db high row 10 reps
70/76/80/90
Reverse db fly’s 10 reps
30/35/35/40
Bent over single arm db row
10 reps
100/100/105/110

Super set 4 rounds
*Hammer strength unilateral plate loaded low row
90 each side
100 each side
125 each side
135 each side
*band (thick ass band)skiers 20 reps.
*70lb kettlebells farmers carry. Length of gym

Super set 2 rounds
Single arm cable row (row olympics)
110 lbs
10 reps alternating each side until 100 reps achieved.
Straight bar straight arm cable pulldowns
20 slow reps
100lbs

 

[trainwreck74]

Tuesday
Am cardio
3.5 mile treadmill.

Tuesday PM
Cardio 15 min warm up

Warm up
3 rounds. Between sets
Walking lunges 10 each leg
Lateral lunges 10 each leg
Diagonal lunges 10 each leg
Reverse lunges 10 each leg
Air squats ass to grass 30 reps
Band good mornings 15 reps
Plank 30 sec hold each
Front /side/front/side
Bullfrog complex 3 angles each leg each side
15 reps each

Safest squat
15 reps EMOM 15 sets
215lbs

Scissor squat jumps smith machine.
135 lbs.
20 reps each leg

3 rounds Pendulum Swinging single leg press machine
115lbs 15 reps each leg

Super set 4 rounds
Booty builder machine 20 reps
Ghd 15 reps

Super set
Overhead squat 115lb barbell
12 reps
Laying leg curl
12 reps
Waking lunges with 45lb DB length of gym

Arc trainer 10 min

Foam roll like mad. Hips are stupid tight
Stretch

 

[maxmuscle1]

She’s a tank so it’s nice to get a workout with her once in a while.

Hells Yeah! The Women I train or that just workout with me are Beasts! Not looking but, they sure bust their asses and can tolerate a lot faster pace than I. I am always , “ We need to take longer rest times after these heavy compound Lifts.” They seem to have that Super Caffeinated GO-GO style; which I like if I am not bulking , lol ! See your volume has not gone down and your still busting ass!

Max

 

[trainwreck74]

Hells Yeah! The Women I train or that just workout with me are Beasts! Not looking but, they sure bust their asses and can tolerate a lot faster pace than I. I am always , “ We need to take longer rest times after these heavy compound Lifts.” They seem to have that Super Caffeinated GO-GO style; which I like if I am not bulking , lol ! See your volume has not gone down and your still busting ass!

Max

I’m about to change up my routines. I haven’t decided whether to go with a CrossFit style and focus on metabolic conditioning or more if a German volume style. I really responded well to it before ..

 

[maxmuscle1]

I’m about to change up my routines. I haven’t decided whether to go with a CrossFit style and focus on metabolic conditioning or more if a German volume style. I really responded well to it before ..

The CrossFit would help improve your total cardio conditioning (but everyone seems to get injured during). I think GVT and LISS Cardio would be perfect for you & improve your body a lot. That would be my choice for you! I would implement a military training course style workout twice weekly to have a focus on cardio/speed/agility. Plus, it is nice to have a timed goal each week. It’s hard to find some times , nice to have a military base pass (or live where they have a training course) . Kinda cross training instead of hardcore CrossFit. You’ll do well no matter what you pick. Your a beast!

Max

 

[trainwreck74]

The CrossFit would help improve your total cardio conditioning (but everyone seems to get injured during). I think GVT and LISS Cardio would be perfect for you & improve your body a lot. That would be my choice for you! I would implement a military training course style workout twice weekly to have a focus on cardio/speed/agility. Plus, it is nice to have a timed goal each week. It’s hard to find some times , nice to have a military base pass (or live where they have a training course) . Kinda cross training instead of hardcore CrossFit. You’ll do well no matter what you pick. Your a beast!

Max

Cross training Like a Spartan course? And thanks for your input and advice. Always gladly accepted and appreciated bro. !!

 

[dnewell2004]

Hells Yeah! The Women I train or that just workout with me are Beasts! Not looking but, they sure bust their asses and can tolerate a lot faster pace than I. I am always , “ We need to take longer rest times after these heavy compound Lifts.” They seem to have that Super Caffeinated GO-GO style; which I like if I am not bulking , lol ! See your volume has not gone down and your still busting ass!

Max

I can't lift with my wife. We have 2 different mindsets when it comes to training. Hers is better obviously.

 

[maxmuscle1]

I can't lift with my wife. We have 2 different mindsets when it comes to training. Hers is better obviously.

Lol. Sometimes not trying is better! . I look forward to doing some obstacle course training now. It has been years since I integrated it. Yoga and Pilates took over the past 18 months(women)lol. Now that I am a free man (w/stalker) , I can train whenever and however I want w/o being taken to retreats & hot studios! He-he

Max

 

[maxmuscle1]

Cross training Like a Spartan course? And thanks for your input and advice. Always gladly accepted and appreciated bro. !!

I will join you in our Obstacle “American Warrior” training ! Shit, I’d go on Titan Games if my endurance was top shelf. I would kill it! I would think anyway. Some things are so much harder than you think. I am a chopping wood MOFO though! I was made to chop cords of wood as a chore and it wasn’t for fun either. Especially when it’s freezing and your house & stove and heating relied on it. At least I never had dish or laundry duty...my papa was a dictator for sure. I have some of his traits but some are reversed. Also, I understand having a GD literal school bus of kids wasn’t always pleasurable. I basically only remember untying his shoes and pulling them off before he passed out from exhaustion. He never missed a day of work in a decade. Glad he is done with that shit! He is a different man & husband/father now.

Max

 

[trainwreck74]

I will join you in our Obstacle “American Warrior” training ! Shit, I’d go on Titan Games if my endurance was top shelf. I would kill it! I would think anyway. Some things are so much harder than you think. I am a chopping wood MOFO though! I was made to chop cords of wood as a chore and it wasn’t for fun either. Especially when it’s freezing and your house & stove and heating relied on it. At least I never had dish or laundry duty...my papa was a dictator for sure. I have some of his traits but some are reversed. Also, I understand having a GD literal school bus of kids wasn’t always pleasurable. I basically only remember untying his shoes and pulling them off before he passed out from exhaustion. He never missed a day of work in a decade. Glad he is done with that shit! He is a different man & husband/father now.

Max

I worked for Wells support(installing hardline ) in Alaska and believe me I understand how difficult it can be running a 12 pound mallet in the cold .. but I loved running circles around them 20 year olds.

 

[maxmuscle1]

I worked for Wells support(installing hardline ) in Alaska and believe me I understand how difficult it can be running a 12 pound mallet in the cold .. but I loved running circles around them 20 year olds.

Makes you feel good & invigorated ! Before I had a drivers license I would pour concrete all day! I thought $14 an hour was soo much money! I seriously loved the job, being around all the tweekers & drunk guys “drinking” on the job, lol! They were about 80% wasted everyday but, the talent of their work was amazing! I felt lucky learning things about “everything” plus , it was a bonus having boots & cement all over my Jeans & tanks ! Girls would think i was older, especially growing a beard . I could walk into all the bars at lunch and nobody would ID me. That was thee hardest job and in 118 deg heat , it was no joke! Idk to this day how people can be high on speed or want hot whiskey when it is so damn hot ! Lol . Good guys , hard life! Glad I followed my plan! Saved $$

Max

 

[trainwreck74]

Makes you feel good & invigorated ! Before I had a drivers license I would pour concrete all day! I thought $14 an hour was soo much money! I seriously loved the job, being around all the tweekers & drunk guys “drinking” on the job, lol! They were about 80% wasted everyday but, the talent of their work was amazing! I felt lucky learning things about “everything” plus , it was a bonus having boots & cement all over my Jeans & tanks ! Girls would think i was older, especially growing a beard . I could walk into all the bars at lunch and nobody would ID me. That was thee hardest job and in 118 deg heat , it was no joke! Idk to this day how people can be high on speed or want hot whiskey when it is so damn hot ! Lol . Good guys , hard life! Glad I followed my plan! Saved $$

Max

$14 an hour for a kid is huge money … shjt I made $3.60 an hour in my first job. I was super stressed. I had insurance, gas , and beer to budget for. I thought life was soo complicated for a 17 year old. $14 .. I’d have felt rich as fuck. And I couldn’t grow a beard until
Last year. And I’m 47!.

 

[trainwreck74]

Thursday
Am cardio
45 min interval treadmill

Warm up 3 rounds
Trx row 15 reps
Trx ring presses 15 reps
Trx fly’s 6 reps
Renegade db push ups 10 reps
Slider push ups 8 reps
Pull ups 10 reps
Band work
Rotator cuff complex movements. (4) 25 each

Super set 5 rounds
Behind head seated shoulder press.
135lbs x 15 reps
Upright row
135lb barbell 12reps
Thick ass band face pulls
20 reps

Super set 5 rounds
Db 7b Arnold presses
12 reps
Single arm db upright row
12 reps
Bent over db fly’s 35lb
15 reps


Giant set 3 rounds
Free motion cable Machine
Lateral raises 25 reps each arm
Front raises 15 reps each arm
Rope upright row 15 reps
Shoulder shrugs 15 reps 110 lb db
Farmers carry 70lb db length of gym and back

Incline barbell chest press
15 sets of 15 reps EMOM
*unable to get to 15 reps after 9th set @225lbs


Dips BW
15 sets if 15 reps EMOM
*stretch with wooden dowel between.

Super set 3 rounds
Incline db chest press
80/90/100
Incline db fly’s
35/40/45

2 sets of slider push ups to failure.
Then 10 reps of negatives.

 

[trainwreck74]

Friday.
Am cardio
2 miles of interval training

Pm gym
Cardio
2 miles of interval training

Core work
Plank- hold for 30 sec each
Front /side /front /side
2 rounds

3 rounds
V-ups with sliders 10 reps
Bear crawl pull throughs 10 each
Hallow hold
Ghd sit up 10 reps

2 rounds
Russian twists with 25lb plate
Toes to bar 8 reps

10 rounds of vacuums
25 sec hold laying on back

Stretch and foam roll. Hips still tight as fuck

 

[samgraves82]

$14 an hour for a kid is huge money … shjt I made $3.60 an hour in my first job. I was super stressed. I had insurance, gas , and beer to budget for. I thought life was soo complicated for a 17 year old. $14 .. I’d have felt rich as fuck. And I couldn’t grow a beard until
Last year. And I’m 47!.

$5.25 was the wage when I started working. When I got my first laboring job at 18yo making $8 I was on my way to big time and when that raise to $10 happened I was shitting in high cotton

 

[trainwreck74]

$5.25 was the wage when I started working. When I got my first laboring job at 18yo making $8 I was on my way to big time and when that raise to $10 happened I was shitting in high cotton

Crazy shit huh. We’re not that old.

 

[samgraves82]

Crazy shit huh. We’re not that old.

No but boy has shit changed in 20 short years

 

[trainwreck74]

No but boy has shit changed in 20 short years

No doubt …