Jim's Super Soldier Training Log

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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Hyde said:
Damn bro, get some peanut butter in your life and try to stay warm!
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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.
 
jimbuick said:
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.
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Gotta get the calories in one way or another!
 
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
 
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.
 
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.
 
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
 
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
 
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
 
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.
 
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.
 
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
 
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
 
Hyde said:
How are you recovering from all of this?
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Fine, so far as I can tell. When I feel a little run down towards the end of the week, I often skip a pump session or two, but the active recovery of those lighter sessions seems to be beneficial. I've also been walking a fair amount each week for active recovery, and that seems to help.

DOMS hasn't been bad, and I don't really feel like I'm getting run down. I'm also still able to consistently push more weight/reps, so I figure I'll keep the train rolling until that changes and then deload if I get to the point where that isn't the case anymore.
 
Legs

Seated Ham Curl: 115 x 8, 100 x 14, 90 x 17
Smith Squat: 275 x 7, 225 x 11
Kneeling Leg Curl: 50 x 12, 11, 10
Cable Leg Press: 220 x 7, 190 x 10

Wanted to get a few sets of leg extensions in, but some kid was taking his sweet ass time on the only machine for it, and I only had 8ish minutes before they were gonna throw me out.
 
Hyde said:
He probably had to check some stuff out on his phone between sets
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Yeah, and it was even worse today. Couldn't get any of the stuff I wanted to get done, so ended up just subbing and trying to get some decent work in. Ended up doing a little too much volume, but I'm sure it'll be fine.

Push 2

High Inc. Smith: 155 x 10, 10, 7
Cable Chest Press: 60 x 12, 11, 60/40/30 x 7/6/6
HS Inc: 1pps x 8 x 3
a1. Bench: 185 x 6, 155 x 8
a2. Flyes: 32.5 x 6, 27.5 x 7

DB Skulls: 27.5 x 8 x 3
Dual Handle Pushdown: 60 x 10, 50 x 12

Facepull: 50 x 15 x 3
 
Push 1

Slight Dec. DB: 100 x 6, 85 x 9, 70 x 10
Low Inc. Fly: 30 x 8, 8, 30/20 x 8/9
Inc. DB Bench: 75 x 8, 60 x 10
Dips: bw x 13, 11, 9

Seated DB OHP: 60 x 7, 45 x 11
a1. Seated Laterals: 17.5 x 10, 10, 10
a2. RD Raise: 17.5 x 10, 10, 10

Dual Handle Pushdown: 70 x 7, 50 x 12, 40 x 14
DB French Press: 50 x 10, 10
--1 Arm OH Ext: 15 x 6
 
Getting after it in here Jim, lots of work being done!
 
No training yesterday because of a test this morning that I had to study for, so back got pushed to today.

Pull 1

HS CSR: 3.5pps x 6, 3pps x 9, 2pps x 13
NG Pulldown: 145 x 7, 115 x 9, 85 x 12
Trap Bar Row: 115 x 8, 95 x 12
HS Pulldown: 2pps x 5, 1pps x 13
RDL: 225 x 8 x 3
Rear Delt Machine: 70 x 15 x 3

DB Preacher: 30 x 6, 25 x 9, 20 x 12
Ez Curl: 70 x 8, 6

Ended up joining a 24 hour fitness which is way better to get **** done in.
 
Those kind of places are perfect to hit machines with climate control and usually never so busy you can’t get what you need
 
Started work last week and took the week off from the gym to get used to my new schedule and deload for this training block.

Using one of Joe Bennet's programs right now, plan is to lean down a little bit (6-8ish weeks maybe?) and then try to gain some muscle again.
 
Pull

Deadlift: 245 x 12 x 3
HS CSR: 3pps x 7, 6, 7
HS Lat Pulldown: 1.5pps x 8 x 3
Rope Pullover: 80 x 8 x 3
CS Machine Row (lat bias): 70 x 8, 80 x 8 x 2
BB Row: 135 x 8, 155 x 7, 7
Seated DB Curl: 20 x 30, 25 x 10, 20 x 10, 15 x 14

Notes: sets of 12 on deadlift is stupid. Nobody signed up for cardio. Biceps were supposed to be BFR, but I don't have a set-up for that, so it didn't happen that way.
 
Arms

A1. 1 Arm Preacher Curl: 30 x 8, 7, 25 x 8
A2. Dips: BW x 17, 14, 11

B1. Seated Hammer Curl: 35 x 8, 8, 7
B2. Lying DB Skullcrusher: 30 x 8, 7, 5

Short day today, not even 20 minutes total. Scheduled rest day tomorrow. This program seems to have a hell of an arms focus. So I'm apparently on team arm day for the next 12 weeks.
 
I hated Joe Bennet so badly when he was on the EFS podcast for some reason I couldn’t even make it halfway through, but the programming does seem very intelligent (like he did). He certainly has personal & client results that speak for themselves.
 
I hated Joe Bennet so badly when he was on the EFS podcast for some reason I couldn’t even make it halfway through, but the programming does seem very intelligent (like he did). He certainly has personal & client results that speak for themselves.
 
Delts/Arms

Cable Y-Raise: 20 x 8, 8, 7
Reverse Pec Deck: 100 x 8 x 3
Seated Smith OHP: 155 x 8, 7, 6
A1. DB Preacher Curl: 27.5 x 8, 8, 7
A2. 1 Arm Cable Pushdown: 20 x 8 x 3
 
Lower

Squat: 225 x 12 x 3
Seated Ham Curl: 90 x 8, 95 x 8, 8
A1. Hack Squat: 1.5pps x 8 x 3
A2. Lying Leg Curl: 100 x 8, 110 x 8 x 2

I reiterate my point from the pull day: 3 sets of 12 is cardio and nobody should do it.

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I agree 12 is punishing especially after any sort of break. WINDED!!!!
 
Push

Bench: 165 x 12, 12, 11
High Inc. Smith Bench: 155 x 7, 5, 135 x 6
Cable Flyes: 40 x 8, 8, 6

Cable Y-Raise: 13 x 8, 17 x 7, 6
Cable Rear Delt: 20 x 8, 30 x 8, 7

A1. 1 Arm Machine Preacher: 40 x 7, 35 x 8, 6
A2. 1 Arm Machine Tricep Extension: 30 x 8, 35 x 8, 8
Rope Pushdown (30sec rest): 30 x 30, 15, 15, 15
 
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Jimothy's Back (and worse than ever)

New log. Trying to be more consistent and hoping y'all can keep me accountable for it.
 
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