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"Progress At All Cost"-Gaintrains Log Book.

Yesterday's Training

Nov 8,2021

Upper Loading "A"

Hs Inc 3p+25 per side 10,7 1/2( same weight and reps as last session BUT WAY better form. Super slow controlled with even a couple reps paused at the bottom for fun. Weight was moving really well)


Db Floor Press 100*15(+3rep)

Bb Row 275*8,6(+20lb)

Pull Up BW*15,15

Behind Neck Smith 205*10,8(been working form here to avoid any Shoulder pain, will up weight next session)

RDD 75*20(+5lb)


Plate Loaded Tri Dip 3p+35 per arm*15,15,15(+3 reps each set)

30 Cardio/Abs

Great session, starting to feel pretty damn strong, weights are starting to move nicely. Sucks I am about to drop to a cruise for awhile. 1 step back 2 steps forward.

Did 30cardio/Abs today too.

Legs tomorrow, can't wait!!!
 
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Nov 10, 2021

Lower Loading "A"

Hack 5p+35 per side*8,6(+20lb)

Hack Widow 3p+25*20(had to rack the weight after rep 10 and rep 15 and take a couple breaths, then finished the set)

Low Close Leg Press 570*10,8(+20lb)

Uni Lying Leg Curl 75*10,8(+2,+2rep)

Adductor 175stack*20,20

Uni Calf Press 150*15,15,15(had some issues here that I'll address below)

Uni Cable Curl 55*15,15,12(+3rep first 2 sets)

30Cardio/Abs

Great session, made lots of good progress! Issues I am having is I am starting to get what I am thinking is shin splints. Pretty painful doing calves, almost unbearable. Also when I Squat down on my toes to pick something up etc I feel it. Pretty tender when I press on my shins as well...Hoping it just works itself out, not something I've ever dealt with before, going to do some research and see what I can figure out.

Other than that no complaints, it didn't really affect my workout other than when doing calves so that's good. But yeah great session, good progress, I am happy.

Food
8oz Chicken Breast
1.5 Cups Jasmine Rice
 

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Training log from yesterday and today.

Nov 12, 2021

Upper DC Rest Pause

Hs Inc 4pps*7,3,2(Finally getting this fairly easily with good form, will be adding more weight next session, been stuck here for a minute now)

Stretch Push Up 45lb on back*26(+3rep)

CGCR 250stack*7,3,2(going to need to figure something out here as I am maxed out on the machine)

Cable Pullover 145*20(+3rep)

Hs Shoulder 3pps*7,3,1 1/2(lost half a rep on my last attempt here...dunno why)

Cable Rear Fly 45*20,20

Uni Cable Tri Press 120*12,12,10(+2rep first 2 sets)

30Cardio/Ab

Nov 13,2021

Lower DC Rest Pause

Mid Press 750*8,4,3(+20lb)

Uni Leg Curl 80*8,4,3(working form on these to make sure I get good activation)

Uni Ext 165*8,4,3(Finally feel good here and will up weight next session)

Adductor 175stack*20,20

Uni Calf Press 50*20,20,20,20(had to really drop weight here, left calf/shin was acting up and super painful, could barely move the weight doing calves)

Uni Alt Cable Curl 55*4,4,4,4,4,4

30Cardio/Abs

Both good sessions with acceptable progress. I'll take it.
 
Training from the last couple sessions

Nov 15, 2021

Upper Loading "B"

Hs Iso Row 5p+10 per side*8,6(+10lb per side)

Rack Pull 365*10,8(+10lb)

Hs Dec Press 4p+10per side*10,8

High Cable Fly 50*12,10(+5lb)

Rev Hs Press 2p+25per side*10,8(+5lb)

Hvy Db Partials 80*25(+4rep)

Had to skip arms and cardio because my whole gym started to flood due to heavy rains here, so went in yesterday and made up arms and did cardio.

Uni Underhand Cable Ext 120*12,12,10

Nov 17, 2021

Lower Loading "B"

Mid Leg Press(V Squat in being repaired so had to adjust and did this instead) 750*10,8

Mid Widow 400*20

High Wide Press 690*10,8(+30lb)

Db SLDL 70*10,8

Adductor 175stack*20,20

Calves (skipped to let the pain heal)

Uni Preacher Curl 30*15,15,15

30 Cardio/Abs

Had to work around a few obstacles but all around good sessions with decent progress. The train keeps rolling.
 
Been slacking on the log big time. My bad. Still been doing my thing and making progress. Here's the last 6 training sessions, let's get this log back in order.

Nov 19, 2021

Upper DC Rest Pause

Hs Inc 4pps*7,3,2

Stretch Push Up 45on back*28(+2rep)

CGCR 250stack*7,3,2

Cable Pullover 150*15(+5lb)

Hs Shoulder Press 3pps*7,3,2(+1rep)

Cable Rear Fly 50*15,15(+5lb)

Uni Cable Tri Press 120*15,15,12(+3,+3,+2rep)

Nov 20,2021

Lower DC Rest Pause

Mid Press 750*8,4,3(form check)

Uni Leg Curl 85*8,4,3(+5lb)

Uni Ext 170*8,4,3(+5lb)

Adductor 175stack*20,20

Uni Calf Press 40*20,20,20,20(going super light full rom to avoid shin pain)

Alt Cable Curl 55*4,4,4,4,4,4


Nov 22,2021

Upper Loading "A"

Hs Inc 4pps*9 1/2, 6 1/2 (+20lb per side)

Db Floor Press 105*11(+5lb)

Bb Row 275*10,8(+2,+2rep)

Behind Neck Smith 215*10,8(+10lb)

RDD 75*25(+5rep)

Plate Tri Dip 4pp arm*12,12,12(+10lb)

Nov 24,2021

Lower Loading "A"

Hack 5p+35 per side*9,7(+1,+1rep)

Hack Widow 3p+25 per side*20

Low Close Press 570*12,10(+2,+2rep)

Uni Leg Curl 80*8,6(+5lb)

Adductor 175stack *20,20

Uni Calf Press 40*15,15,15,15

Uni Cable Curl 60*12,12,12(+5lb)

Nov 26,2021

Upper DC Rest Pause

Hs Inc 4p+5lb per side *7,3,2(+5lb)

Stretch Push Up 45lb*30(+2rep)

Uni Cable Row 100*7,3,2(maxed machine so going single arm now)

Cable Pullover 150*17(+2rep)

Hs Shoulder Press 3pps*7,3,2

Uni Cable Rear Fly 50*17,17(+2,+2rep)

Uni Cable Tri Press 120*15,15,13(+2rep)

30cardio/Abs after each session.

Still making some good progress. Let's keep the train rolling!!
 
Last few training sessions, sorry I haven't been updating regularly(not like anyone gives a shit lol) but just haven't had the motivation to type out my log everyday, but fear not the train is always rolling.

Nov 27, 2021

Lower DC Rest Pause

Mid Press(V Machine still broken)800*8,4,3(+50lb)

Uni Leg Curl 85*8,4,3(been really making sure these and ExT are solid full activation before upping weight, most likely will up every other week)

Ext 170*8,4,3

Adductor 175stack*20,20

Uni Calf Press 60*15,15,15,15

Alt Cable Curl 60*4,4,4,4,4,4

30cardio/Abs

Nov 29,2021

Upper Loading "B"

Hs Iso Row 5p+10 per side*8,6(sloppy last session so held here)

Rack Pull 365*10,8(+10lb)

Hs Dec 4p+10 per side*10,10(+2rep second set)

High Cable Flt 50*12,12(+2rep second set)

Rev Hs Shoulder 115*10,9 1/2(+1.5rep second set)

Hvy Db Partials 80*25(+5rep)

Uni UH Tri Ext 110*15,15,15(+3rep 3rd set)

30cardio/Abs

Dec 1,20201

Lower Loading"B"

V Squat 7pps*9,8(+20lb)

V Widow 3p+35per side*20(less rest at top)

High Wide Press 700*9,8(+10lb)

Db Sldl 70*10,10(+2rep second set)

Adductor 175stack *20,20

Uni Calf Press 60*15,15,15,15

Pin Select Preacher Curl 35*12,12,12(+5lb)

30cardio/Abs

Dec 3,2021

Upper DC Rest Pause

Hs Inc 4p+5per side*7,3,2(better form)

Stretch Push Up 45lb*30

Uni CGCR 110*7,3,2(+10lb)

Cable Pullover 150*20(+3rep)

Hs Shoulder Press 3pps*7,3,1(-1 rep last attempt)

Cable Rear Fly 50*20,17(+3rep first set)

Uni Cable Tri Press 120*15,15,15

30cardio/Abs

Sessions have been good, kept alot of weight etc the same these past session because I just started my cruise and want to let my body adjust etc....still feeling pretty strong so that's good. 💪
 
Update from check in this AM 218.4lbs fresh out of bed.
 

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You've lost 4 lbs since you started back

Gained 15lbs of muscle and lost 20lbs of fat though probably

I would call that a successful recomp 😁 just been trusting the process, seems to be working. Thanks coach!
 
Get Shredded!
Dec 4, 2021

Lower DC Rest Pause

Mid Press 800*3*(total fail, had to crawl from under the sled, did this weight the past 2 weeks, but on a different leg press machine. Moved over to my usual one and the weight felt much heavier. Dropped down to 600 and finished the set) checked my log book and the last session on the heavier sled was 700 for the set. Moved to the other machine and upped 50lbs each week..pretty obvious one machine is much easier to load weight on over the other, also the harder one let's me get much deeper in the hole..soooo from here on out we stick to the heavier machine to keep progress steady)..next session will start at 700 which is where I left off before switching machines and progress from there.

Uni Curl 90*8,4,3(+5lb)

Uni Ext 175*8,4,3(+5lb)

Adductor 175stack *20,20

Uni Calf Press 60*20,20,20,20(+5rep each set, shin pain is gone so will move up here slowly keeping full ROM)

Alt Cable Curl 60*4,4,4,4,4,4

30cardio/Abs

Good session, the leg press fucked with me mentally for a bit. But after looking back on my log notes and realized it was most likely due to the switch in machines I feel next session will go much better. Crazy how same weight can feel so different on 1 machine vs the other. We keep rollin!!
 
Dec 6,2021

Upper Loading "A"

Hs Inc 4pps*10,4(+1/2,-2 1/2 reps)

Db Floor Press 105*11 1/2(+1/2 rep)

BB Row 285*8,6(+10lb)

Pull up BW*15,12 1/2(+1/2 rep 2nd set)

Behind Neck Smith 215*10,8(form check, gotta really watch form on these to avoid injury)

RDD 75*30(+5rep)

Plate Loaded Tri Dip 4pps*15,11,10(+3,-1,-2rep)

30cardio/Abs

Good session, strength is taking a hit in a few places due to dropping to cruise, but still making progress in places and plan to just keep traning my ass off and pushing myself as hard as I can, strength will fall where it will fall. So long as I know I am pushing 100% that's all I can control. Once we hop back on we should rocket past our previous best numbers. 1 small step back for 2 big steps forward next go around.
 
This weeks cheat/free meal. Keeping things clean.

I like that a lot. If I have sushi I usually wait till I do a lunch at work since I’m be wife doesn’t care for it. I keep telling her that she can get it with out raw fish but she still won’t go for it. And that’s crazy because she really line rice?
 
I like that a lot. If I have sushi I usually wait till I do a lunch at work since I’m be wife doesn’t care for it. I keep telling her that she can get it with out raw fish but she still won’t go for it. And that’s crazy because she really line rice?

Yes sir, I love sushi! Tastes amazing and doesn't make me feel like a bloated piece of shit 😁😁perfect cheat meal in my opinion.
 
Dec 8,2021

Lower Loading "A"

Hack 5p+35 per side *10,8(+1,+1rep)

Hack Widow 3p+25per side*20(less rest between reps)

Low Close Press 570*12,10(form check)

Leg Curl 80*10,8(+5lb)

Adductor 175stack*20,20

Calf Press 60*20,20,20(+20lb, slowly easing back up in these since the shin splints)

Cable Curl 60*15,15,13(+3,+3,+1rep)

30cardio/Abs


Glad to see that last leg session was just a fluke. Strength is where is should be and made progress this session. Feeling very good about where things are at.
 
Last meal of the day High Day

6oz Ground Sirloin
10oz Potatoes

Delicious
 

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Dec 10, 2021

Upper Dc Rest Pause

HS Inc 4p+10per side* 7,2 1/2, drop set since missed my rep mark(+5lb)

Stretch Push Up 55lb on back*20(+10lb)

Uni CGCR 120*7,3,2(+10lb)

Cable Pullover 160*15(+10lb)

Cable Rear Fly 50*20,20(+3rep second set)

Uni Cable Tri Press 125*12,12,20(+5lb)

30cardio/Abs

Dec 11,2021

Lower DC Rest Pause

Mid Press 670*8,4,3(new starting point to progress from)

Curl 90*8,4,3(form check)

Ext 175*8,4,3(form check)

Adductor 175stack *20,20

Uni Calf Press 60*20,20,20,20(Shin/Calf pain came back to working around it)

Alt Cable Curl 62.5*4,4,4,4,4,4(+2.5lb)

30cardio/Abs

Just chugging along. Progress is the name of the game.
 
Dec 13, 2021

Upper Loading "B"

Hs Iso Row 5p+10per side*10,6(+1rep first set. Sticking here for awhile to clean things up on form)

Rack Pull 365*12,10(+2,+2rep)

Hs Dec Press 4p+12.5per side*10,8(+2.5lb)

High Fly 50*15,15(+3,+3rep)

Rev Hs Press 2p+25per side*10,10(plus 1/2 rep 2nd set)

Hvy DB Partials 85*15(+5lb)

UH Cable Ext 115*12,12,12(+5lb)

30cardio/abs

Dec 15, 2021

Lower Loading "B"

V Squat 7pps*10,9(+1,+1rep)

V Widow 3p+35 per side*20(less rest up top)

High Wide Press 700*10,9(+1,+1rep)

Db Sldl 75*6,6(+5lb,really focused on the stretch, Lower back is usually pretty fried by the time I get to these)

Adductor 175stack*20,20

Calf Press 55*15,15,15,15

Uni Preacher Curl 35*15,15,15(+3,+3,+3rep)

30cardio/Abs

Rest day today but went in for 30cardio/Abs

Check in and Upper DC tomorrow.
 
Last few training sessions

Dec 17,2021

Upper DC Rest Pause

Hs Inc 4p+10per side *7,1 1/2, drop set( lost 1 rep on second attempt, so did a big drop set to failure)

Stretch Push Up 55lb on back*22(+2rep)

Uni CGCR 125*7,3,2(+5lb)

Cable Pullover 160*17(+2rep)

Hs Shoulder Press 2p+25 per side*7,3,2(had to use the press where it's more overhead than forward since typical one was in use so no real gauge on progress)

Cable Rear Fly 55*15,15(+5lb)

Cable Tri Press 125*15,13,12(+3,+1,+2rep)

30cardio/Abs

Dec 18,2021

Lower DC Rest Pause

Mid Press 700*8,4,3(+30lb)

Uni Curl 95*8,4,3(+5lb)

Uni Ext 180*8,4,3(+5lb)

Adductor 175stack*20,20

Uni Calf Press 40*20,20,20,20

Alt Cable Curl 62.5*4,4,4,4,4,4(+2.5lb)

30cardio/Abs

Dec 20,2021

Upper Loading "A"

Hs Inc Press 4pps*10,4 1/2,drop set(+1/2 rep 2nd set)

Db Floor Press 105*11 1/2(same as last session)

Bb Row 285*10,8(+2,+2rep)

Pull up BW*15,15(+3rep 2nd set)

Behind Neck Smith 225*9,8(+10lb)

RDD 85*23(+10lb)

Plate Tri Press 4pps*15,14,12(+1,+1rep 2nd 3rd set)

30cardio/Abs

Dec 22, 2021

Hack 6pps*7,6(+20lb)

Hack Widow 3p+25per side*20(less rest up top)

Low Close Press 600*9,8(+30lb)

Uni Curl 85*8,6(+5lb)

Adductor 175stack*20,20

Uni Calf Press 55*15,15,15,15(+5lb)

Uni Cable Curl 60*15,15,15(+2rep 3rd set)

30cardio/Abs

Progress progress progress. Just trying to be better each session.
 
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