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Ponygod's Training Log

The zero cals are based on a millisecond spray which none of us do. :) But any of those sprays are fine. Pam is better for nonstick in my opinion but whatever works for you.
 
Wednesday 11-27

I slipped on some ice a couple days ago and overcorrected myself and pulled something in my hamstring. I was worried that this morning was going to be tough, but I stretched it out good and didn't look back. Huge heavy day for me. Was a sloppy mess when I was done. Glad to be out of that gym this morning lol!

RDL
50x20 DBs
135x16x2 Barbell
185x11, rest pause x5

Hack Squat
180x10
360x14x2
450x12 PR gassed me TF out

Leg Press
570x14x2
660x12 PR

Leg Extension (some people were talking and hanging around earlier so I had to do this exercise last boy did it kill me too)
110x7
155x9
135x12
135x10

St. Calf Raises
220x14x3

Hanging Leg Raises
BWx12x2
BWx9

Cable Crunch
150x14x3
 
Thursday 11-28

Feeling like a million bucks this morning! Everything felt on point for me. No PRs, but got a great pump! Have a Happy Thanksgiving everyone!

Lat Pulldown
100x8
160x14
160x13
160x9, rest pause x3
130x6 dropset

Seated Row
160x12x3

Pullovers
95x14x3

Rear delt fly machine
90x24
110x15
110x13x2

DB Curls
40x15
40x12
40x10

Lateral raises
40x14x2
40x10
20x10 dropset

Pullup
BWx10.5

Stair stepper
32mins 400cals
 
Get Shredded!
Friday 11-29

Had a great Thanksgiving with both sides of the family and celebrated my sons 2nd birthday. Was a great time and good food of course. Up a pound as unfortunately it was hard to control the temptation. Back to work now though!

DB Incline Press
60x8
100x12x3

Smith Incline Press
165x12
165x10
165x10, 115x7 dropset

High to Low cables
50x14
60x12x2
60x12, 40x10 dropset

DB tricep extension
70x14x3

Tricep Rope pushdown
95x16
95x12x2

Stair stepper
30mins 378cals
 
Saturday 11-30

Another Saturday leg day is another day leaving the gym with unsteady legs! I tried out some Smith squats this morning and they absolutely lit my legs on fire. I loved it and hated it at the same time! The sauna after legs was chefs kiss!

Leg curl
90x8
125x13x2
125x12

Leg extension
90x8
155x13x2
155x12, dropset 110x10

Smith squat
165x6
315x8
225x10
225x11
225x9

Leg press
570x12x3

Calf raises on Leg press
390x16
480x14 10 sec hold on stretch last rep
480x12 10 sec hold

Cable crunch
150x16x3

Hanging leg raises
BWx12
Switched to knee raises
BWx12x2
 
Monday 12-2

Sunday was a long day, was grateful for the rest day, but definitely wanted to be lifting. My family got our Christmas Tree and the whole house decorated. That becomes extremely exhausting especially when the kids fight over who gets to hang up specific ornaments, decorations, etc. Ice is forming on the lakes, time to get out and ice fish soon. Score me some fresh lean protein! Can't wait!

One Arm Pulldown
90x8
140x8
160x18
160x16
160x14
160x13

BB Row
135x8
185x12x2
185x10
135x14

Straight Arm Cable Pulldown
105x15
115x15
115x13
115x11

Lateral Raises
40x14x3

Rear Delt Fly Machine
90x18
100x13x2

Cable Curl
90x18, Drag Curl x8
100x14, Drag Curl x5
100x12, Drag Curl x2

Bicep Curl
40x12x3

Pullup
BWx8

Stair Stepper
375Cals 30mins
 
11-3

Changed up my training for today a bit. I usually leave about 3RIR. Today I went to failure on every set and dropped some weight. Needless to say, I'm smoked! Chest, shoulders and triceps are still on fire. Feels great! Weight is slowly coming back down to where I was at last week, I'm at 209 this morning. Definitely still holding some water on me.

Incline DB Press
60x8
85x17
85x14
85x12
85x11

Smith Incline Press
155x13
155x12
155x11x2

Pec Deck
160x15
160x12
160x10
160x8, dropset 110x7

Iso-Lateral Shoulder Press
100x14
100x12, dropset 80x9

Lateral Raises
35x18
35x17
35x16, dropset 15x14

Tricep Pushdown
115x18
135x16
135x14, dropset 115x9

Skull Crushers
85x12
85x9

Stair Stepper
30mins 375cals
 
Rsomersjr said:
hell yes. Love this, 30 mins on stair stepper would smoke me alone. The single best and worst machine in the gym.
Click to expand...
Bro, @dcdogz turned me onto the stair stepper. Shit is great! I prefer it over walking or using the bikes at my gym. Plus, they're never taken hahaha!
 
You mentioned 3 RIR on your sets most of the time. Is that on all sets or the ones before your finals sets? If on all, what's your reasoning? Love your consistency man!
 
Meetketchup said:
You mentioned 3 RIR on your sets most of the time. Is that on all sets or the ones before your finals sets? If on all, what's your reasoning? Love your consistency man!
Click to expand...
To answer your question with complete honesty, I watched a video from Renaissance Periodization awhile back talking about RIR and that 3RIR was almost if not better than 0RIR. I don't know if that's true or not, so I take it with a grain of salt. With the weight I'm currently working with, I can tell during a set when my form will and is breaking down. By just going off of that feeling, I judge how many more reps I can squeeze out and it normally comes out to be about 3. I would say that I go 3RIR on my first 2 or 3 sets of one movement and try for failure on last set. It's not perfect, but I'm definitely going to try style of training out for a few weeks and see how it goes.
 
11-4

Man Smith Squats suck. I've never been more sore since throwing them into the mix. The last set, my legs are just shaking. Definitely fried my legs this morning!

RDL
45x8
135x10
185x14
185x15
185x12

Leg extension
155x18
155x14
155x13, dropset 115x9

Smith Squats
225x11
225x9, rest pause x2
225x8, dropset 135x6

Cable crunch
150x16x3

Leg press
570x14
570x12
570x14

Calf press
480x20
480x16
480x14

Hanging leg raises
BWx12
BWx9
 
11-5

No time this morning for cardio. Wife worked overnights. Going to try to really get my steps in today and try to throw in some jump rope when the kids settle down tonight. My bicep pump this morning was so good!

Reverse-Grip Lat Pulldown
90x8
160x17
160x13
160x8, rest pause x4
160x6, dropset 110x6

St. One Arm Cable Row
125x13x2
125x10, dropset 95x8

Rear Delt Fly Machine
90x16
110x14
110x11

DB Curls
40x16
40x14
40x9, dropset 25x10

Single Arm Curl Machine
50x9
50x10
50x9, dropset 30x6

Pullup
BWx10
BWx7
 
11-6

Wife was on overnights again last night. I only get about an hour of exercise when that happens, so I'm unable to get hardly any cardio in at all. I'll have to do some jump rope again tonight to make up for it. Was able to get a decent lift session this morning though. My weight has finally stabilized at 208 this morning after being all out of wack from last week. I think I'm going to have to up my cardio a bit before I pull back on some calories. I'm sitting around 2200cals daily. Don't really want to take much more away from that right now. I might throw in some cardio on one leg day to up cardio a bit.

DB Incline
60x8
85x18
85x12
85x13

Iso-Lateral Incline Press
115x6, lowered weight 90x11
90x12x2

DB Tricep Extension
70x12x3

Tricep Pushdown
125x18
135x11
135x12

Lateral Raises
40x14x3

Dips
BWx25
BWx20
 

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