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"Progress At All Cost"-Gaintrains Log Book.

GainTrain

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Get Shredded!
Been a minute since I've done one of these. Got some extra time on my hands so figured why not. Just going to be a basic log to track progress in the gym and anything else I feel like posting.

Sep 13, 2021
Upper Loading "A"

Hs Inc 3p+25 per side*10,6.5(down a rep from last week on my second set)

Db Floor Press 100*10.5(+10lb)

BB Row 245*10,8(+2rep,+2rep)

Pull Up BW*15,12(+3rep,+2rep)

Behind Neck Smith 205*10,8(same as last week, form check)

Rear Delt Destroyer 70*25,20(+3rep,+2rep)

Hs Tri Dip Machine 3p per side*15,15,15(subbed these in for close grip bench since benches were all taken, will probably stick with these for awhile and progress on them)

30miins Cardio Post Training followed by Abs.

Good session, did lose a rep on my Incline Press, but made progress everywhere else, not sure what the deal is there, shit happens.

Post Meal= 8oz Egg Whites, 3 Packs Oats, 3 Whole Eggs.

That was that.
 
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Welcome back Gain Train and good to see you back in the saddle....lets go get it!!!
 
The train is rollin' again to Gainsville!!!

Muscle memory is your friend and you should be able to get those gains back fairly quickly.
 
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IML Gear Cream!
Glad you’re back man . What are you trying to accomplish?
 
Good to see you back at it brother.
 
Nice upper day,!! Haven't seen u in a while but glad ur back. I'll be following
 
Nice upper day,!! Haven't seen u in a while but glad ur back. I'll be following

Thanks alot Bro. Happy to have you following. I've been checking you out from the shadows and you're killing it man. Good job, keep working hard 💪👏 hope you get better soon. Excited to see what you do next.
 
Get Shredded!
Rest day from training today.

Did 30mins Cardio/ Abs this AM.

Already looking forward to hitting some legs tomorrow!!!
 
Fresh Wild Caught Salmon with a Mustard Dill Sauce is on the menu for final meal tonight....And I may or may not have had a slice of pizza while I was at Costco....😬😁
 

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Fresh Wild Caught Salmon with a Mustard Dill Sauce is on the menu for final meal tonight....And I may or may not have had a slice of pizza while I was at Costco....

You would pick a pizza at Costco for a cheat meal? Gross jk. And sub me in for the log.
 

Glad to see you back GT!!
 

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You would pick a pizza at Costco for a cheat meal? Gross jk. And sub me in for the log.

Hahaha it wasn't a planned cheat. I was there getting Shrimp, Chicken, Salmon etc. Smelled it on my way out and said fuck it. Was already down 1lb from last weeks check in despite already having a free meal this weekend...I am not usually one to stray from my diet, but last night I made a exception lol. ..Glad to have you onboard man. You're killing it over there in the SB Forum.
 
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Sept 15, 2021

Lower Loading "A"

Hack Squat 4p per side*10,8(+20lb)

Hack Widow 2p per side*20

Low Close Leg Press 550*9,8(+10lb)

Uni Leg Curl 70*10,8(+2rep,+1rep)

Adductor 175stack*20,20

Uni Calf Raise 100*15,15,15,15

Uni Cable Curl 45*15,15,15(+5lb)

30mins Cardio/Abs

Good session, everything felt really good and progress was made. Can't ask for much more than that.
 
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Meal #3 High Day

6oz Shrimp
1.5 Cup Jasmine Rice

Current Diet is 2 Low Day 1 High Day then repeat.
 

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Rest day from Training.

30mins Cardio/Abs on the schedule for this afternoon.

Just finished Meal #2 which was

8oz Egg Whites
1pack Oats(Strawberry Cream)
3 Whole Eggs

Guess I'll toss the current diet below.


2 low days, 1 high day, repeat ,1 free meal per week

On low days that you train, remove carbs from meal 4 and add 50g carbs to meal 2 in the form of oats or rice.

Low Days

Meal 1 -

50g protein from Whey
2 Tbsp Pb

Meal 2 –

3 whole eggs
8oz Egg Whites
1/2c or 1 packet of oats (packets can be any flavor)



Meal 3 –

7oz Chicken Breast
1c Jasmine or White Rice
1c Greens (broccoli, spinach, brussel sprouts etc.)


Meal 4 –

8oz Chick Breast
1c sweet potato or Jasmine rice
1c Greens


Meal 5 –

8oz Red Meat
2tbsp olive oil and vinegar
2c salad mix

High Days

Meal 1 –
50g Whey
1 packets Oats
1 tbsp pb


Meal 2 –

12oz egg whites
90g Cream of Rice
1 piece of fruit or 100g pineapple


Meal 3 –

6oz Chicken Breast or White Fish
1.5c Jasmine or White Rice


Meal 4 –

6oz Chicken Breast or White Fish
1.5c Jasmine or White Rice


Meal 5 –

6oz Red Meat
6oz potato
 
Sept 17,2021

Upper DC Rest Pause

HS Inc 4p per side*7,3,2 (Finally hit this for the full RP set 7,3,2 been fighting this one for a couple weeks, felt damn good)

Stretch Push Up 25lb plate on back*27(first time adding weight)

CGCR 230*7,3,2(same as last week, form check)

Cable Pull Over 130*15(form check since switched from rope to straight bar)

Hs Shoulder 3p per side *7,3,2(missed few reps last week, got them and hit the full RP set)

Cable Rear Fly 45*12,12(+5lb)

Uni Rope Tri Press 90*12,12,12(other handle attachment was being uses so did the rope)

Uni Cable Tri Press 115*12,12,12(+5lb)(other attachment was open so did these too)

30 Cardio/Abs

Would call today's session a success.

Here a couple update pics from this mornings check in. Fasted fresh out of bed, weight was 215lb on the dot. Got lots of work to do..so let's work!!
 

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