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"Progress At All Cost"-Gaintrains Log Book.

GainTrain

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Dec 24, 2021

Upper DC Rest Pause

4p+10 per side*7,1,drop set( Trying to keep strength up and not have to drop weight, gonna keep fighting this one until I get it)

Stretch Push Up 55lb on back*25(+3rep)

Uni CGCR 130*7,3,2(+5lb)

Cable Pullover 160*20(+3rep)

Hs Shoulder 2p+25per side*7,3,2 1/2(had to use to different angle press again)

Cable Rear Fly 55*17,17(+2,+2rep)

Uni Cable Tri Press 125*15,15,15(+3rep 3rd set)

30cardio/Abs

Dec 25,2021

Lower DC Rest Pause (Gym was closed,was doing to make it up Sunday but thought that might mess with my recovery for Loading the next day so just called it a loss for the week)

Dec 27,2021

Upper Loading "B"

Hs Iso Row 5p+10per side*10,6(same as last session, not happy with form here so gonna stick here for a bit until I clean things up on for, again doing my best not to have to drop the weight down)

Rack Pull 375*10,8(+10lb)

He Dec 4p+12.5per side*10,10(+2rep 2nd set)

High Cable Fly 55*12,10(+5lb)

Rev Hs Press 2p+25per side *10,10(same as last session, again not happy with form here so gonna clean things up before upping again)

Hvy Db Partials 85*23(+8rep)

UH Cable Ext 115*15,15,15(+3rep 3rd set)

30cardio/Abs

Just more of the same, nothing too exciting. Just trying to keep strength up while on cruise.
 

GainTrain

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Dec 29 2021

Lower Loading "B"

V Squat 7p+10 per side*9,8(+20lb)

V Widow 4pps*20(+20lb)

High Wide Press 710*9,8(+10lb)

Sldl 3pps*10,8(moved these over to the V Squat Machine, feels really good no lower back pain, so keeping them there and progressing from here)

Abductor 175stack*20, 20 Adductor 50*20,20(Realized I've had these backwards the whole time, thought Adductor was the outer and Abductor was the Inner..oops...having a little groin issue so went easy on Adductor)

Calf Press 60*15,15,15,15(weight here depends on how my shins feel, slowly raise weight and get long full rom)

Uni Preacher Curl 40*12,12,12(+5lb)

30cardio/Abs

Dec 31,2021

Upper DC Rest Pause

HS Inc Press 4p+10 per side*7,2 1/2, Drop set(+1rep 2nd attempt)

Stretch Push Up 55lb on back*26(+3rep)

Uni CGCR 135*7,3,2(+5lb)

Cable Pull Over 165*15(+5lb)

Hs Shoulder Press 2p+30per side*7,3,2(+5lb switched from the male front pressing hs to the more back and overhead machine, feels much better so will progress here)

Cable Rear Fly 55*20,20(+3,+3rep)

Uni Cable Tri Press 130*12,12,12(+5lb)

30cardio/Abs

Pretty happy with the progress being made considering I am about a month or so into my cruise.

Few pics from check ins today.
 

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GainTrain

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Jan 1, 2022

Happy New Year!

Lower DC Rest Pause

Mid Press 710*8,4,3(+10lb)

Uni Curl 100*8,4,3(+5lb)

Ext 150*8,4,3(machine I typically use is being fixed so had to use the other one which definitely feels heavier so can't gauge progress here, also was having shin pain and had to use my knee sleeves as pads to even be able to move the weight, still got a good set though just not the same numbers as the other machine)

Adductor 50*15,15 Abductor 175stack*20,20

Uni Calf Press 55*15,15,15,15

Alt Cable Curl 65*4,4,4,4,4,2(+2.5lb)

30cardio/Abs

Same shit different day. Another brutal session for the books. Just over here training my fucking ass off and loving every second of it. Nothing left in the tank...ever. 110% or nothing.
 

GainTrain

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Last couple traning sessions.

Jan 3, 2022

Upper Loading "A"

HS Inc 4pps*9 1/2, 4 1/2(-1 rep first set)

Db Floor Press 105*14 1/2(+3 rep)

Bb Row 295*8,6(+10lb)

Pull up BW*15,15

Behind Neck Smith 225*10,9(+1,+1rep kinda sloppy so will stick here another session)

RDD 85*18(-3rep, drop set 75s and 65s)

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

30cardio/Abs

Jan 5,2022

Lower Loading "A"

Hack 6pps*8,7(+1,+1rep)

Hack Widow 3pps+25*20

Low Close Press 600*9,8(fucked up here, was going for +1 rep each set but somehow only matched my last session, kind of bummed about that, must have read it wrong and wrote down the wrong numbers)

Uni Curl 85*10,8(+2,+2rep)

Adductor 50*20,20 Abductor 175stack*20,20

Uni Calf Press 55*20,20,20,20

Uni Cable Curl 62.5*12,12,10(+2.5lb)

30cardio/Abs

Just chugging along having fun beating the log book each session.
 

Montego

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Last couple traning sessions.

Jan 3, 2022

Upper Loading "A"

HS Inc 4pps*9 1/2, 4 1/2(-1 rep first set)

Db Floor Press 105*14 1/2(+3 rep)

Bb Row 295*8,6(+10lb)

Pull up BW*15,15

Behind Neck Smith 225*10,9(+1,+1rep kinda sloppy so will stick here another session)

RDD 85*18(-3rep, drop set 75s and 65s)

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

30cardio/Abs

Jan 5,2022

Lower Loading "A"

Hack 6pps*8,7(+1,+1rep)

Hack Widow 3pps+25*20

Low Close Press 600*9,8(fucked up here, was going for +1 rep each set but somehow only matched my last session, kind of bummed about that, must have read it wrong and wrote down the wrong numbers)

Uni Curl 85*10,8(+2,+2rep)

Adductor 50*20,20 Abductor 175stack*20,20

Uni Calf Press 55*20,20,20,20

Uni Cable Curl 62.5*12,12,10(+2.5lb)

30cardio/Abs

Just chugging along having fun beating the log book each session.
Yeeeees
 

GainTrain

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Last couple sessions

Jan 7, 2022

Upper DC Rest Pause

Hs Inc 4p+10 per side*7,2 1/2, drop sets to failure(matched last session, mention this before but whenever I fail on my rep mark on RP sets I'll just do a big drop set to failure to make sure I still get the work in)

Stretch Push Up 55lb on back*30(+4rep)

Uni CGCR 135*7,3,2(same as last session, want to clean form up here before adding more weight)

Cable Pullover 165*17(+2rep)

Hs Shoulder Press 2p+35 per side*7,2 1/2, Drop Set (+5lb)

Cable Rear Fly 55*20,20(form check)

Uni Cable Tri Press 135*15,15,15(+3,+3,+3rep)

30cardio/Abs

Jan 8, 2022

Lower DC Rest Pause DELOAD 70% on weight

Mid Press 500*8,4,3

Uni Curl 70*8,4,3

Uni Ext 100*8,4,3

Adductor 100*20,20 Abductor 40*20,20

Uni Calf Press 55*20,20,20,20

Alt Cable Curl 45*4,4,4,4,4,4

30cardio/Abs

Deload this week, 70% weight of my previous sessions.

Choo Choo Choo!!!!
 

GainTrain

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Choo choo get out the way mutha fukkkaz

What's up man! Yes sir, I don't like toot my own horn, but once the train gets rolling fuckers better watch out 😉 I am a man on a mission and I won't be stopped. 🦾🦾...just getting started.
 

GainTrain

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Get Shredded!
Jan 10, 2022

Upper Loading "B" DELOAD 70% WEIGHT FROM PREVIOUS SESSION...AKA "Boring As Fuck".. was really hard not to go full throttle...but I held back, coaches orders.

Hs Iso Row 3p+25 per side*8,6

Rack Pull 255*8,8

Hs Dec 3pps*10,10

Hi Cable Fly 35*15,15

Rev Hs Press 80*10,10

Hvy Db Partials 60*15

Uni Underhand Tri Ext 80*15,15,15

30Cardio/Abs

Everything is going great. Another brick on the wall.

BOOM!! Pretty happy with how this cruise is going. Should lead into a great growing phase. Excited to grow!!
 

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Killionb12

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Jan 10, 2022

Upper Loading "B" DELOAD 70% WEIGHT FROM PREVIOUS SESSION...AKA "Boring As Fuck".. was really hard not to go full throttle...but I held back, coaches orders.

Hs Iso Row 3p+25 per side*8,6

Rack Pull 255*8,8

Hs Dec 3pps*10,10

Hi Cable Fly 35*15,15

Rev Hs Press 80*10,10

Hvy Db Partials 60*15

Uni Underhand Tri Ext 80*15,15,15

30Cardio/Abs

Everything is going great. Another brick on the wall.

BOOM!! Pretty happy with how this cruise is going. Should lead into a great growing phase. Excited to grow!!

Nice work bother. Looking good!
 

Push50

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Jan 10, 2022

Upper Loading "B" DELOAD 70% WEIGHT FROM PREVIOUS SESSION...AKA "Boring As Fuck".. was really hard not to go full throttle...but I held back, coaches orders.

Hs Iso Row 3p+25 per side*8,6

Rack Pull 255*8,8

Hs Dec 3pps*10,10

Hi Cable Fly 35*15,15

Rev Hs Press 80*10,10

Hvy Db Partials 60*15

Uni Underhand Tri Ext 80*15,15,15

30Cardio/Abs

Everything is going great. Another brick on the wall.

BOOM!! Pretty happy with how this cruise is going. Should lead into a great growing phase. Excited to grow!!

Shoulders are looking huge bro. Keep it up. Can’t wait to see you start hitting the growth cycle.
 

GainTrain

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Jan 12, 2022

Lower Loading "B" DELOAD, 70% WEIGHT FROM PREVIOUS SESSION.

V Squat Machine 5p+25per side*10,8(did a 5 sec pause deep in the hole on these for fun)

V Widow 2p+25per side*20

High Wide Press 490*10,8

Sldl 2pps*10,8

Adductor 40*20,20 Abductor 100*20,20

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

Uni Preacher Curl 30*15,15,15,15

30Cardio/Abs

Just more boring deload stuff.
 

Montego

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Jan 12, 2022

Lower Loading "B" DELOAD, 70% WEIGHT FROM PREVIOUS SESSION.

V Squat Machine 5p+25per side*10,8(did a 5 sec pause deep in the hole on these for fun)

V Widow 2p+25per side*20

High Wide Press 490*10,8

Sldl 2pps*10,8

Adductor 40*20,20 Abductor 100*20,20

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

Uni Preacher Curl 30*15,15,15,15

30Cardio/Abs

Just more boring deload stuff.
Enjoy the break on the joints bud. Hell, throw in a lift you haven't done if you want to try something new. Just keep it 70.

You'll be back to it full swing next week.
 

GainTrain

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Last couple deload sessions followed by today first session back at 100%!!! Felt damn good push hard again.

Jan 14,2022

Upper DC Rest Pause DELOAD 70% WEIGHT FROM PREVIOUS SESSION

HS Inc Press 3pps 11,7,3

Uni Pec Deck 110*20,15,10

Uni CGCR 85*7,3,2

Cable Pullover 120*20

Hs Shoulder Press 2pps*7,3,2

Cable Rear Fly 40*15,15

Uni Cable Tri Press 90*15,15 15

30cardio/Abs

Jan 15, 2022

Lower DC Rest Pause DELOAD 70% WEIGHT FROM PREVIOUS SESSION

Mid Press 500*8,4,3

Uni Curl 70*8,4,3

Uni Ext 80*8,4,3

Adductor 40*20,20 Abductor 100*20,20

Uni Calf Press 55*20,20,20,20

Alt Cable Curl 45*4,4,4,4,4,4

30cardio/Abs

Jan 17,2022 First session post Deload, just tried to match my previous full effort session.

HS Inc Press 4pps*9 1/2, 4 1/2, drop set for 3 more reps(matched previous session)

Db Floor Press 105*16 1/2(+5rep)

BB Row 295*8,6(match)

Pull Up Bw×15,15(match)

Behind Neck Smith 225*10,9(match)

RDD 80*20

Plate Loaded Tri Press 4pps*15,15,15

30cardio/Abs

Feels good to back pushing hard. Time to get these numbers up!!
 

GainTrain

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Been slacking big time in updating this. I am used to doing sponsored logs which I put alot more effort into, just really using this to track sessions and let coach be able to see how training is going.

Anyways here's the last session since my last update.

Jan 19,2022

Lower Loading "A" post deload week, just went for matching my previous 100% session before the deload

Hack 6pps*8,7

Hack Widow 3p+25 per side*20

Low Close Press 600*9,8

Uni Curl 85*10,8

Adductor 175stack*20,20 Abductor 50*20,20

Uni Calf Press 55*20,20,20,20

Cable Curl 62.5*12,12,12

30cardio/Abs

Jan 21, 2022

Upper DC Rest Pause...First Upper DC Post Deload, went for matching previous 100% session

HS Inc 4p+10 per side*7,3,1 1/2 drop set

Stretch Push Up 55lb on back*28

Uni CGCR 135*7,3,2

Cable Pullover 165*17

HS Shoulder Press 2p+35 per side*7,2 1/2, drop set

Cable RD 55*20,20

Uni Cable Tri Press 130*15,15,15

30cardio/Abs

Jan 22, 2022

Lower DC Rest Pause..matched previous 100% session

Mid Press 710*8,4,3

Uni Curl 100*8,4,3

Uni Ext 100*8,4,3

Adductor 175stack *20,20 Abductor 60*20,20

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

Alt Cable Curl 65*12,12,12

30cardio/Abs

Jan 24,2022

Upper Loading "B" matched previous session. Next session will start progressing numbers again.

Hs Iso Row 5p+10 per side*10,6

Rack Pull 375*10,8

Hs Dec Press 4p+12 per side*12,10

High Cable Fly 55*12,10

Rev Hs Shoulder Press 115*10,10

Hvy Db Partials 85*23

Uni UH Tri Ext( had some wrist pain here so subbed in Cable overhead ext, which felt good to will probably keep those in) 70*12,12,12

30cardio/Abs

There we go all caught up. Everything is going really good, just chugging along. Little bit more cruise time then its GO TIME...should be a good one.
 

Push50

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The train keeps rolling!
 
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