TripleOvertime
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Still following bro. Nice, consistent log.
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- Thread starter Pushtoday
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Yesterday was a rest day.
Calories 4065
Pro 269
Carbs 421
Fat 92
Tonight was chest session at the gym.
Standing cable crossover 1x25, 1x20, 1x15, 1x20
HS iso incline press 1x20, 1x13, 3x10, dropset 1x12/12
Machine chest press 1x15, 1x11, 3x8, dropset 1x12/12
Pec Dec 3x10
HS iso wide chest 1x20, 1x12, 1x20
Today's macros:
Calories 3630
Pro 265
Carbs 348
Fat 97
Tomorrow is shoulders before work
Calories 4065
Pro 269
Carbs 421
Fat 92
Tonight was chest session at the gym.
Standing cable crossover 1x25, 1x20, 1x15, 1x20
HS iso incline press 1x20, 1x13, 3x10, dropset 1x12/12
Machine chest press 1x15, 1x11, 3x8, dropset 1x12/12
Pec Dec 3x10
HS iso wide chest 1x20, 1x12, 1x20
Today's macros:
Calories 3630
Pro 265
Carbs 348
Fat 97
Tomorrow is shoulders before work
No training Monday.
Monday's macros:
Calories 3216
Pro 219
Carbs 348
Fat 76
Yesterday I hit shoulders after work.
Seated rear delt flyes 2x20, 2x12, dropset 1x12/15
Seated DB shoulder press 1x20, 1x15, 2x12, dropset 1x12/15
Standing side lateral raises rest pause 1x18/8, 1x16/8, 1x18/10
Giant set:
Front raises/rear flyes/db shrugs/upright rows 3x10/10/10/10
Yesterday's macros:
Calories 3111
Pro 294
Carbs 281
Fat 60
Last nights dinner:
View attachment 65077
Monday's macros:
Calories 3216
Pro 219
Carbs 348
Fat 76
Yesterday I hit shoulders after work.
Seated rear delt flyes 2x20, 2x12, dropset 1x12/15
Seated DB shoulder press 1x20, 1x15, 2x12, dropset 1x12/15
Standing side lateral raises rest pause 1x18/8, 1x16/8, 1x18/10
Giant set:
Front raises/rear flyes/db shrugs/upright rows 3x10/10/10/10
Yesterday's macros:
Calories 3111
Pro 294
Carbs 281
Fat 60
Last nights dinner:
View attachment 65077
Leg day.
I've been having some issues with my right hip.
So I haven't trained legs in over a week.
Today I decided that I would do a higher rep/more pump focused leg day.
Bike 7 mins
Lying leg curls 5x20
Leg extensions 3x20, 3x15
Leg press: narrow low 4x20, 1x50
Leg press: wide middle 1x25, 3x20, 1x50
Seated calf raises rp 3x15/10
Machine calf raises 4xfail
Abductors 1x25, 3x20, 1xfail
Calories 2822
Pro 242
Carbs 257
Fat 75
Going to try for a back session after work tomorrow.
Cycle adjustment: Dropped tbol, upped var to 40mg ed, and changed mast to .70ml eod. Test u still at 1ml once a week.
I've been having some issues with my right hip.
So I haven't trained legs in over a week.
Today I decided that I would do a higher rep/more pump focused leg day.
Bike 7 mins
Lying leg curls 5x20
Leg extensions 3x20, 3x15
Leg press: narrow low 4x20, 1x50
Leg press: wide middle 1x25, 3x20, 1x50
Seated calf raises rp 3x15/10
Machine calf raises 4xfail
Abductors 1x25, 3x20, 1xfail
Calories 2822
Pro 242
Carbs 257
Fat 75
Going to try for a back session after work tomorrow.
Cycle adjustment: Dropped tbol, upped var to 40mg ed, and changed mast to .70ml eod. Test u still at 1ml once a week.
Back day at home after work.
Session was cut short by a phone call about an old friend.
Anyway I will have to work another back day in this week.
BW pullups wide 3x12, 1x10, 1x10, 1x8, 1x6
DB low row 4x10, 1x15
BW pullups neutral 2x10
Calories 3143
Pro 266
Carbs 250
Fat 97
Been trying to keep my fats a little lower lately, but my wife made a baked mac with ground beef tonight.
Session was cut short by a phone call about an old friend.
Anyway I will have to work another back day in this week.
BW pullups wide 3x12, 1x10, 1x10, 1x8, 1x6
DB low row 4x10, 1x15
BW pullups neutral 2x10
Calories 3143
Pro 266
Carbs 250
Fat 97
Been trying to keep my fats a little lower lately, but my wife made a baked mac with ground beef tonight.
No training yesterday.
Yesterday's Macros: Calories 3124, Pro 244, Carbs 282, Fat 99
Today was another back day.
BW pullups wide 3x12, 4x10
One arm DB high row 1x15, 3x10, 1x15
DB shrugs 4x15
DB Upright rows 3x12
Rear delt flyes 3x15
20 Standing BW calf raises between every set.
SS: DB drag curls w/ DB kickbacks 4x20/20
Today's Macros:
Calories 3677
Pro 269
Carbs 330
Fat 77
About 500 cals from margaritas.
Tomorrow is Chest Day.
Yesterday's Macros: Calories 3124, Pro 244, Carbs 282, Fat 99
Today was another back day.
BW pullups wide 3x12, 4x10
One arm DB high row 1x15, 3x10, 1x15
DB shrugs 4x15
DB Upright rows 3x12
Rear delt flyes 3x15
20 Standing BW calf raises between every set.
SS: DB drag curls w/ DB kickbacks 4x20/20
Today's Macros:
Calories 3677
Pro 269
Carbs 330
Fat 77
About 500 cals from margaritas.
Tomorrow is Chest Day.
Attachments
Yesterday was Chest Day.
Standing cable crossover 1x25, 1x20, 1x15, 1x20
HS iso incline press 1x20, 1x12, 3x10, dropset 1x12/12
Machine chest press 1x15, 1x13, 3x10, dropset 1x10/7/6
Pec Dec 4x12
HS iso side/wide chest press 4x10-12
Yesterday's macros: Calories 2919, Pro 225, Carbs 298, Fat 71
Today was no training.
Calories 2851
Pro 249
Carbs 269
Fat 68
Arm Day after work tomorrow
Standing cable crossover 1x25, 1x20, 1x15, 1x20
HS iso incline press 1x20, 1x12, 3x10, dropset 1x12/12
Machine chest press 1x15, 1x13, 3x10, dropset 1x10/7/6
Pec Dec 4x12
HS iso side/wide chest press 4x10-12
Yesterday's macros: Calories 2919, Pro 225, Carbs 298, Fat 71
Today was no training.
Calories 2851
Pro 249
Carbs 269
Fat 68
Arm Day after work tomorrow
Arm Day after work today.
SS: DB drag curls w/ tricep kickback 2x20/20, 2x15/15, 2x12/12
SS: close grip press w/ hammer curls 1x20/20, 1x15/15, 3x10/10, 1x15/15
SS: DB skullcrushers w/ concentration curls 1x15/15, 3x12/12, 1x25/25
Calories 3259
Pro 271
Carbs 302
Fat 77
Leg day tomorrow.
SS: DB drag curls w/ tricep kickback 2x20/20, 2x15/15, 2x12/12
SS: close grip press w/ hammer curls 1x20/20, 1x15/15, 3x10/10, 1x15/15
SS: DB skullcrushers w/ concentration curls 1x15/15, 3x12/12, 1x25/25
Calories 3259
Pro 271
Carbs 302
Fat 77
Leg day tomorrow.
Leg day at the gym.
Bike 7 mins
Lying leg curls 2x20, 3x15, 1x18
Leg extensions 2x15, 2x12, 2x10
Leg press (low narrow) 1x25, 1x20, 3x15, 1x25
Leg press (middle wide) 4x20
Seated calf raises rp 3x15/10/10
Machine calf raises 3xfail
Abductors 3x15-18
No work today and I have missed a couple meals this week so I ate alot today.
Calories 3587
Pro 268
Carbs 339
Fat 101
Either shoulders or rest tomorrow, work will dictate which.
Bike 7 mins
Lying leg curls 2x20, 3x15, 1x18
Leg extensions 2x15, 2x12, 2x10
Leg press (low narrow) 1x25, 1x20, 3x15, 1x25
Leg press (middle wide) 4x20
Seated calf raises rp 3x15/10/10
Machine calf raises 3xfail
Abductors 3x15-18
No work today and I have missed a couple meals this week so I ate alot today.
Calories 3587
Pro 268
Carbs 339
Fat 101
Either shoulders or rest tomorrow, work will dictate which.
No training yesterday but I ate everything I could get my hands on.
Yesterday's macros: Calories 3728, Pro 250, Carbs 391, Fat 109
Today was Chest w/ a little shoulders.
Incline bench press 2x15, 3x12, dropset 1x12/12
Flat bench press 2x12, 3x8, double dropset 1x9/6/8
Incline DB press dropsets 1x12/10, 1x10/10, 1x8/10
Seated DB side laterals 1x25, 1x20, 1x15, 1x20, 1x25
20 Standing BW calf raises between every set.
Calories 3342
Pro 285
Carbs 310
Fat 68
Tomorrow is Back Day.
Yesterday's macros: Calories 3728, Pro 250, Carbs 391, Fat 109
Today was Chest w/ a little shoulders.
Incline bench press 2x15, 3x12, dropset 1x12/12
Flat bench press 2x12, 3x8, double dropset 1x9/6/8
Incline DB press dropsets 1x12/10, 1x10/10, 1x8/10
Seated DB side laterals 1x25, 1x20, 1x15, 1x20, 1x25
20 Standing BW calf raises between every set.
Calories 3342
Pro 285
Carbs 310
Fat 68
Tomorrow is Back Day.
Yesterday was no training.
Calories 4763
Pro 310
Carbs 422
Fat 150
Went to dinner and a late movie with the wife, hence all the extra cals.
Today was leg day.
Bike 7 mins
Leg extensions 7x15-20
Lying leg curls 7x20
Leg press 7x20
Seated calf raises rp 1x15/10, 3x12/8
Machine calf raises 4xfail
Calories 2904
Pro 233
Carbs 311
Fat 60
Calories 4763
Pro 310
Carbs 422
Fat 150
Went to dinner and a late movie with the wife, hence all the extra cals.
Today was leg day.
Bike 7 mins
Leg extensions 7x15-20
Lying leg curls 7x20
Leg press 7x20
Seated calf raises rp 1x15/10, 3x12/8
Machine calf raises 4xfail
Calories 2904
Pro 233
Carbs 311
Fat 60
Arm day after work tonight.
SS: DB drag curls w/ tricep kickback 2x20/20, 2x12/12
SS: DB skullcrushers w/ seated hammer curls 3x15/12
SS: Seated french press w/ preacher curls 1x25/20, 3x15/10, 1x20/15
20 standing BW calf raises between every set
Calories 3762
Pro 248
Carbs 350
Fat 127
I had some pizza, some homemade coconut bread, and some meat pie today.
All delicious but high in fat.
Tomorrow is work first then Thanksgiving dinner with the family.
SS: DB drag curls w/ tricep kickback 2x20/20, 2x12/12
SS: DB skullcrushers w/ seated hammer curls 3x15/12
SS: Seated french press w/ preacher curls 1x25/20, 3x15/10, 1x20/15
20 standing BW calf raises between every set
Calories 3762
Pro 248
Carbs 350
Fat 127
I had some pizza, some homemade coconut bread, and some meat pie today.
All delicious but high in fat.
Tomorrow is work first then Thanksgiving dinner with the family.
Yesterday No training,
Thanksgiving macros:
Calories 3832
Pro 231
Carbs 418
Fat 102
Today was chest session after work.
Incline DB press 3x15, 10x10
Slight incline DB press 4x12
Slight incline DB flyes 4x12
Slight incline hex press 4x15
15 Standing BW calf raises (1sec squeeze at top) between every set.
Today's Macros:
Calories 3683
Pro 261
Carbs 402
Fat 82
Tomorrow is back day after work.
Thanksgiving macros:
Calories 3832
Pro 231
Carbs 418
Fat 102
Today was chest session after work.
Incline DB press 3x15, 10x10
Slight incline DB press 4x12
Slight incline DB flyes 4x12
Slight incline hex press 4x15
15 Standing BW calf raises (1sec squeeze at top) between every set.
Today's Macros:
Calories 3683
Pro 261
Carbs 402
Fat 82
Tomorrow is back day after work.
Back session after work tonight.
BW pullups wide 6x10, 4x8
DB 1 arm low row 1x15, 5x10
BW pullups neutral 4x8
SS: DB high row w/ upright rows 1x20/10, 3x12/10
SS: DB shrugs w/ rear delt flyes 3x12/10, 1x20/15
Calories 3630
Pro 262
Carbs 370
Fat 97
Legs tomorrow.
BW pullups wide 6x10, 4x8
DB 1 arm low row 1x15, 5x10
BW pullups neutral 4x8
SS: DB high row w/ upright rows 1x20/10, 3x12/10
SS: DB shrugs w/ rear delt flyes 3x12/10, 1x20/15
Calories 3630
Pro 262
Carbs 370
Fat 97
Legs tomorrow.
Leg day at the gym.
Bike 7 mins
Lying leg curls 5x20, rp 1x16/9, 1x14/9
Leg extensions 4x15, rp 1x13/8, 1x11/8
Smith squats 1x15, 5x10
Leg press 1x25, 2x20, ds 1x25/30
Seated calf raises rp 1x15/10, 3x12/8, 1x15/10
Machine calf raises 5x10-12
Calories 3521
Pro 244
Carbs 365
Fat 88
Tomorrow will be shoulders after work.
Bike 7 mins
Lying leg curls 5x20, rp 1x16/9, 1x14/9
Leg extensions 4x15, rp 1x13/8, 1x11/8
Smith squats 1x15, 5x10
Leg press 1x25, 2x20, ds 1x25/30
Seated calf raises rp 1x15/10, 3x12/8, 1x15/10
Machine calf raises 5x10-12
Calories 3521
Pro 244
Carbs 365
Fat 88
Tomorrow will be shoulders after work.
Shoulders tonight after work.
Seated rear delt flyes 4x20
Seated DB shoulder press 2x20, 1x15, 3x12, 1x20
Seated DB front raises 3x12
Standing side laterals 3x15, 1x20
SS: DB shrugs w/ bent over rear delt flyes 4x15/10
Calories 3648
Pro 250
Carbs 360
Fat 107
Arms after work tomorrow.
Weight 176 this a.m.
Seated rear delt flyes 4x20
Seated DB shoulder press 2x20, 1x15, 3x12, 1x20
Seated DB front raises 3x12
Standing side laterals 3x15, 1x20
SS: DB shrugs w/ bent over rear delt flyes 4x15/10
Calories 3648
Pro 250
Carbs 360
Fat 107
Arms after work tomorrow.
Weight 176 this a.m.
ArmDay after work:
SS: DB drag curls w/ tricep kickback 3x20/20
SS: close grip press w/ standing hammer curls 1x20/15, 3x15/12
SS: Seated french press w/ preacher curls 1x15/12, 3x10/8
SS: DB skullcrushers w/ concentration curls 3x12/10
20 BW standing calf raises between every set.
Calories 3580
Pro 276
Carbs 350
Fat 88
SS: DB drag curls w/ tricep kickback 3x20/20
SS: close grip press w/ standing hammer curls 1x20/15, 3x15/12
SS: Seated french press w/ preacher curls 1x15/12, 3x10/8
SS: DB skullcrushers w/ concentration curls 3x12/10
20 BW standing calf raises between every set.
Calories 3580
Pro 276
Carbs 350
Fat 88
Attachments
Chest day at the gym.
Standing cable crossover 1x25, 1x20, 2x15, 1x20, 1x25
Slight incline DB press 5x10, 5x8
Machine chest press 1x15, 1x12, 1x8, dropsets 1x6/5/6/8, 1x4/4/4/7
Calories 3519
Pro 238
Carbs 402
Fat 84
Ate pretty clean today but, I did have a slice of Irish Creme Cheesecake tonight.
Going to try to get some squats in tomorrow night.
Standing cable crossover 1x25, 1x20, 2x15, 1x20, 1x25
Slight incline DB press 5x10, 5x8
Machine chest press 1x15, 1x12, 1x8, dropsets 1x6/5/6/8, 1x4/4/4/7
Calories 3519
Pro 238
Carbs 402
Fat 84
Ate pretty clean today but, I did have a slice of Irish Creme Cheesecake tonight.
Going to try to get some squats in tomorrow night.
A little leg work tonight after work.
SS: lying leg curls w/ leg extensions 2x20/20, 3x15/15
Squats 1x20, 10/10
SS: seated calf raises w/ standing BW calf raises 4x20/15-20
Calories 3441
Pro 291
Carbs 364
Fat 74
Probably no training tomorrow.
SS: lying leg curls w/ leg extensions 2x20/20, 3x15/15
Squats 1x20, 10/10
SS: seated calf raises w/ standing BW calf raises 4x20/15-20
Calories 3441
Pro 291
Carbs 364
Fat 74
Probably no training tomorrow.
Yesterday was back session after work.
Pullups wide 2x10, 2x10, 2x8, 2x10, 2x10
One arm high row 1x15, 4x10
SS: pullups neutral w/ DB low row 4x8/15
SS: DB shrugs w/ upright rows 4x15/10
Rear delt flyes 4xfail
Yesterday's Macros:
Calories 4240
Pro 265
Carbs 432
Fat 103
Today was a chest session at the gym.
Standing cable crossover 1x25, 1x20, 3x15
HS iso incline press 1x15, 5x10, 1x15
Machine chest press neutral 1x15, 5x10, 1x15
Pec Dec 4x12
Seated calf raises rp 1x20/15, 3x15/12, 1x20/15
Today's macros:
Calories 3209
Pro 207
Carbs 342
Fat 95
Shoulders or Arms tomorrow after work.
Pullups wide 2x10, 2x10, 2x8, 2x10, 2x10
One arm high row 1x15, 4x10
SS: pullups neutral w/ DB low row 4x8/15
SS: DB shrugs w/ upright rows 4x15/10
Rear delt flyes 4xfail
Yesterday's Macros:
Calories 4240
Pro 265
Carbs 432
Fat 103
Today was a chest session at the gym.
Standing cable crossover 1x25, 1x20, 3x15
HS iso incline press 1x15, 5x10, 1x15
Machine chest press neutral 1x15, 5x10, 1x15
Pec Dec 4x12
Seated calf raises rp 1x20/15, 3x15/12, 1x20/15
Today's macros:
Calories 3209
Pro 207
Carbs 342
Fat 95
Shoulders or Arms tomorrow after work.
No training yesterday.
Yesterday's macros:
Calories 3695
Pro 274
Carbs 326
Fat 128
Today was legs.
Bike 7 mins
Lying leg curls 3x20, 1x15, 1x12, 1x10, 1x8, 1x8
Smith squats 2x20, 1x15, 1x15, 4x10
Leg press 2x20, 4x15
Seated calf raises 1x20, 3x13
Leg extensions 1x15, 1x13, 1x11, 1x9
Machine calf raises 1x13, 1x12, 1x12, 1x11
Calories 3446
Pro 249
Carbs 370
Fat 95
Back day tomorrow.
Yesterday's macros:
Calories 3695
Pro 274
Carbs 326
Fat 128
Today was legs.
Bike 7 mins
Lying leg curls 3x20, 1x15, 1x12, 1x10, 1x8, 1x8
Smith squats 2x20, 1x15, 1x15, 4x10
Leg press 2x20, 4x15
Seated calf raises 1x20, 3x13
Leg extensions 1x15, 1x13, 1x11, 1x9
Machine calf raises 1x13, 1x12, 1x12, 1x11
Calories 3446
Pro 249
Carbs 370
Fat 95
Back day tomorrow.
Back day at the gym today.
Machine pulldowns wide 2x15, 1x12, 1x10, 4x8
HS iso row (1 arm) 1x15, 1x12, 4x9
HS iso low row 1x15, 4x8
HS iso high row 4x15
HS standing shrugs 1x20, 4x12, 1x25
Calories 3460
Pro 259
Carbs 340
Fat 83
No training tomorrow.
Machine pulldowns wide 2x15, 1x12, 1x10, 4x8
HS iso row (1 arm) 1x15, 1x12, 4x9
HS iso low row 1x15, 4x8
HS iso high row 4x15
HS standing shrugs 1x20, 4x12, 1x25
Calories 3460
Pro 259
Carbs 340
Fat 83
No training tomorrow.
No training Friday.
Friday's macros:
Calories 3525
Pro 229
Carbs 370
Fat 94
Yesterday I got a quick shoulder pump at home after work.
Seated rear delt flyes 2x20, 3x15
Seated DB shoulder press 2x20, 3x15
SS: front raises w/ side laterals 3x10/10, 1x15/12
SS: DB shrugs w/ rear delt flyes 5x20/15
Yesterday's Macros:
Calories 3431
Pro 260
Carbs 323
Fat 101
Plus any extra calories from drinks.
Today: Early afternoon Chest session at the gym.
Gym was pretty empty so I was able to get some good supersets in.
Standing cable crossover 1x25, 1x20, 1x15, 1x20, 1x25
Slight incline DB press 4x10, 4x8
SS: incline smith press w/ HS iso incline press 3x12/10
SS: HS iso wide chest w/ incline cable flyes 2x12/10, 3x10/10
SS: Machine chest press wide w/ Pec Dec 3x12/10
Legs tomorrow.
Friday's macros:
Calories 3525
Pro 229
Carbs 370
Fat 94
Yesterday I got a quick shoulder pump at home after work.
Seated rear delt flyes 2x20, 3x15
Seated DB shoulder press 2x20, 3x15
SS: front raises w/ side laterals 3x10/10, 1x15/12
SS: DB shrugs w/ rear delt flyes 5x20/15
Yesterday's Macros:
Calories 3431
Pro 260
Carbs 323
Fat 101
Plus any extra calories from drinks.
Today: Early afternoon Chest session at the gym.
Gym was pretty empty so I was able to get some good supersets in.
Standing cable crossover 1x25, 1x20, 1x15, 1x20, 1x25
Slight incline DB press 4x10, 4x8
SS: incline smith press w/ HS iso incline press 3x12/10
SS: HS iso wide chest w/ incline cable flyes 2x12/10, 3x10/10
SS: Machine chest press wide w/ Pec Dec 3x12/10
Legs tomorrow.
Yesterday's Macros:
Calories 3126, Pro 210, carbs 343, Fat 78
Leg Day today.
Bike 7 mins
Lying leg curls 5x20
Leg extensions 1x15, 1x12, 3x10, 1x15
Hack squats 1x15, 6x10, 1x15
Leg press 1x20, 5x12, dropset 1x20/25
Seated calf raises rp 1x20/15/10, 4x12/10/8, 1x15/12/10
Calories 3735
Pro 232
Carbs 419
Fat 94
Arms tomorrow after work.
Calories 3126, Pro 210, carbs 343, Fat 78
Leg Day today.
Bike 7 mins
Lying leg curls 5x20
Leg extensions 1x15, 1x12, 3x10, 1x15
Hack squats 1x15, 6x10, 1x15
Leg press 1x20, 5x12, dropset 1x20/25
Seated calf raises rp 1x20/15/10, 4x12/10/8, 1x15/12/10
Calories 3735
Pro 232
Carbs 419
Fat 94
Arms tomorrow after work.
Arm day after work.
SS: DB drag curls w/ tricep kickback 3x20/20
SS: incline DB curls w/ incline dB skullcrushers 1x15/20, 4x11/13
Giant set: 5 x 10 each
Ez bar curls wide
Close grip press
Standing hammer curls
BW dips
Calories 3247
Pro 264
Carbs 300
Fat 75
Back Day tomorrow.
SS: DB drag curls w/ tricep kickback 3x20/20
SS: incline DB curls w/ incline dB skullcrushers 1x15/20, 4x11/13
Giant set: 5 x 10 each
Ez bar curls wide
Close grip press
Standing hammer curls
BW dips
Calories 3247
Pro 264
Carbs 300
Fat 75
Back Day tomorrow.
