Jim's Super Soldier Training Log

jimbuick

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Jim, your diet sounds super tasty, it’s obviously working for you, and I could eat that every day as well no problem...but the volume of food is truly depressing. I’d be starving.
I spend most of my day in front of my computer doing either classes or preparing for the next day, so if I had to eat any more, I'd probably miss meals every day lol.
 
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Didn't get up to go to the gym this morning cuz it was 19 fucking degrees outside (not including wind chill), and riding a motorcycle in that sounded terrible.

Didn't get much warmer (and my bike sprouted icicles overnight), so I walked the mile and a half to the gym at like 3pm.

This was chest day

Low Incline DB Bench: 95 x 6, 80 x 8
Seated Cable Fly: 32.5 x 8, 22.5 x 10, (dropset) 12.5/7.5/2.5 x 16/10/14
DB Flat Press: 90 x 8, 70 x 10
Hammer Strength Incline: 90 x 8, 70 x 11, (dropset) 50/35/25 x 12/10/10
 
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So, **** is wild in Austin. Still got electricity, but water has been out for a few days. We're running with bottles and will be ok until things get normal, but I weighed myself today and have lost almost 10 pounds this week.

Yikes.
 
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jimbuick

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Damn bro, get some peanut butter in your life and try to stay warm!
If the grocery store didn't have a 3 hour wait for their 5 hour open time, I would. I'm basically just hanging out at a friend's house and getting drunk as **** every day instead.

Which is not great for the liver, but seems like a good call for the mental health.
 
jswain34

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If the grocery store didn't have a 3 hour wait for their 5 hour open time, I would. I'm basically just hanging out at a friend's house and getting drunk as **** every day instead.

Which is not great for the liver, but seems like a good call for the mental health.
Gotta get the calories in one way or another!
 
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Gonna try to start putting some rough training logging back in here. I'm not really tracking as diligently as I had been because of time and other limitations, but I try to get in the gym 5 or 6 times a week with a Push/Pull/Legs/Push Pump/Pull Pump/Leg Pump/Rest split.

DB Inc.: 90 x F, 75 x F, 60 x F
Low Inc. Fly: 30 x 8, 8, 30/20/10 x F/F/F
DB Bench: 90 x F, 65 x F
DB OHP: 60 x 7, 40 x F
Seated Laterals: 20 x F, 20/10 x F/F
Lying DB Skullcrusher: 30 x f, 20 x F
a1. Rope Pushdown: 2 sets of failure (8-12 range)
a2. BTN Rope Ext: 2 sets failure (8-12 range)

b1. Low Cable Fly: 2 sets failure
b2. High cable fly: 2 sets failure
 
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HS Seated Row: 3.5pps x 6, 3pps x 9, 2pps x 13
HS High Lat Pull: 2pps x F, 1.5pps x F, 1pps x F
1 Arm DB Row: 90 x 9, 70 x F
Seated Cable Row: stack x F, F, F (15+ range first set)
Cable Scarecrow: 7.5 x F, F (15+ range first set)

DB Hammer Curl: 40 x F, 32.5 x F, 25/15/10 x F/F/F
EZ Curl: 35 x F, F

Note: as a general rule, unless noted otherwise the first failure set is in the 5-8 range, then 8-12, then 12+ for any exercise written that way. Where I remember the reps, I put them, but basically every exercise is done with that style so pretty well all sets taken to failure here.
 
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HS Standing Ham Curl: 75 x 9, 60 x F, 50 x F
HS V-Squat: 3pps x 8, 8, 9
Smith Squat: 275 x 6, 185 x 9
Leg Ext: 70 x F, F, F
RDL: 110 x 8, 8

Only had 50 minutes, so (as you can imagine) this sucked ass.
 
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Push 2

DB Bench: 90 x 10, 9, 7
a1. Incline Fly: 30 x 10 x 3
a2. Dips: BW x 8 x 3
HS Incline Press: 1.5pps x 10, (dropset) 1.5pps/1pps x 10/6
DB Skullcrusher: 22.5 x 12 x 3
Cable Extension: 12.5 x 15 x 2
Cable Flyes: 3 sets of 15
 
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Back 2

HS CSR: 2.5pps x 12, 12, 10
Assisted Chins: -30 x 8 x 3
Seated Cable Row: stack x 15 x 3
1 Arm Pulldown: 3 sets of 8
Rope Face pull: 3 sets of 15
1 Arm DB Preacher Curl: 20 x 15 x 2, 20 x 12
Reverse Grip EZ Curl: 50 x 12, 10
 
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Sun-Today

Push 1

Inc. DB Bench: 90 x 7, 75 x 11
Seated Cable Fly: 1 set of 8, 1 set of 12, 1 set of 15
High Inc. Smith Bench: 185 x 5, 135 x 12
Converging Chest Press: 1 x 6-8, 1 x 8-12, 1 x 15+
DB Lateral Raise: 30 x 10, 10, 8
Rope Pushdown ss BTH Extension: 3 x 8-10 ss 3 x F

Pull 1
HS CSR: 4pps x 5, 3pps x 11, 2pps x 16
HS Lat Pulldown: 2pps x 7, 1pps x 14
DB Row: 100 x 5, 85 x 12, 70 x 16
Smith Row: 185 x 7, 135 x 13
EZ Curl: 100 x 5, 80 x 8, 60 x 12
Hammer Curl: 30 x 8, 25 x 9

Legs 1
Seated Leg Curl: 130 x 9, 110 x 14, 100 x 16
HB Squat: 315 x 6, 275 x 9 (beltless)
Standing Leg Curl: 75 x 9, 50/25 x 13/10
Single Leg Extension: 45 x 40 (10 left, 10 right, 10 left, etc.)
Leg Press: 2pps x 15 x 2
 
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Push Pump

DB Bench: 90 x 10, 9, 7
Cable Fly ss Dip Fly (mechanical dropset): 27.5 x 9/6, 7/5, 22.5 x 9/6
HS Inc.: 1.5pps x 10, 10 1.5/1/.5pps x 8/6/6
Lying DB Skulls: 25 x 10, 10, 8
VBar Pushdown: 37.5 x 15, 15

40ish minutes for this one.
 
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Pull Pump

HS CSR: 2.5pps x 12, 12, 10
1 Arm Lat Pulldown: 57.5 x 10, 10, 10
Straight Arm Pulldown: 32.5 x 15, 37.5 x 12
Smith Row: 155 x 10, 10
Facepull: 22.5 x 20, 20, 20, 20
1 Arm Preacher Curl: 27.5 x 12, 10
Low Cable Curl: 17.5 x 8, 12.5 x 10, 9

50ish minutes start to finish.
 
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Push 1

DB Low Inc.: 90 x 8, 75 x 11, 60 x 13
Low Inc. Fly: 35 x 7, 25 x 12
Bench: 225 x 3, 185 x 7, 155 x 10
MTS Chest Press: 70 x 6, 50 x 10, 30 x 15

Seated DB OHP: 55 x 8, 42.5 x 12
Seated Laterals: 22.5 x 10, 8, 7

Rope Pushdown ss BTH Ext: 37.5 x 8/6, 27.5 x 10/5
Lying DB Skulls: 20 x 12, 11
 
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Pull 1

HS Low Row: 2.5pps x 7, 2pps x 12, 1pps x 16
NG Chins: BW x 8, 7, 6
1 Arm DB Row: 95 x 7, 75 x 12
1 Arm Pulldown: 62.5 x 7, 52.5 x 11, 42.5 x 13

Hammer Curl: 37.5 x 8, 30 x 11, 22.5 x 14
Inc. DB Con. Curl: 20 x 8, 7

Seated Cable Curl: stack x 15, 12
 

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