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Some of my latest training log entries. Currently my split is setup to maximize my leg and back work while allowing recovery and frequency. The frequency is most important for chest/shoulders/arms as they receive the least amount of weight and volume on training days

Back: Trap Deads / Reverse Hyper
Upper: Chest/Shoulders/Arms
Legs: Safety Squat / Calf Raise
- OFF -
Back: Rack Pulls / Reverse Hyper
Upper: Chest/Shoulders/Arms
Legs: Leg Press + Machines
-OFF -

SESSION 1 - Deadlifts
Trap HD:
66 lbs: 10 x 2
156 lbs: 10
246 lbs: 5
336 lbs: 5
426 lbs: 5
492 lbs: 5
552 lbs: 5

Reverse Hyper:
120 lbs: 10 x 4


SESSION 2 - Shoulders, Chest, Arms
Lateral Raise Machine:
130 lbs - 10 x 3

Rear Delt Machine:
145 lbs - 10 x 3

Pec Dec Machine:
70 lbs - 10 x 3

Chest Press Machine:
25 lbs - 10 x 3

Pressdown:
15 lbs - 10
35 lbs - 10 x 3


SESSION 3 - Safety Squats
Body Weight: 10 x 3 sets
60 lbs: 10
110 lbs: 10
150 lbs: 5
200 lbs: 5
240 lbs: 5
290 lbs: 5
330 lbs: 5
360 lbs: 3
330 lbs: 5
240 lbs: 10
150 lbs: 15

Calf Raise:
70 lbs: 10 x 4


- OFF -


SESSION 4 - RACKPULLS
45 lbs: 10 x 2
135 lbs: 10
225 lbs: 5
315 lbs: 5
385 lbs: 5
435 lbs: 5
485 lbs: 5
515 lbs: 5

Reverse Hyper:
100 lbs: 10 x 4


SESSION 5 - Shoulders, Chest, Arms
Lateral Raise Machine:
130 lbs - 10 x 3

Rear Delt Machine:
150 lbs - 10 x 3

Pec Dec Machine:
100 lbs - 10
115 lbs - 10 x 2

Decline Press Machine:
25 lbs - 10
35 lbs - 10
45 lbs - 10

Pressdown:
42.5 lbs - 10 x 3

Unilateral Pressdown
Underhand: 15 lbs x 2
Overhand: 15 lbs x 2


SESSION 6 - LEGS
Linear Leg Press: 1
1-11 plates: 5

Seated Leg Press: 4
150 lbs: 5
250 lbs: 5
335 lbs: 12

Single Leg Extension: 3
40 lbs: 5
70 lbs: 5
100 lbs: 5
130 lbs: 10

Single Leg Curl: 2
45 lbs: 5
75 lbs: 5
105 lbs: 10

Hip Abduction: 6
140 lbs: 5
200 lbs: 5
260 lbs: 16

Hip Adduction: 5
140 lbs: 5
200 lbs: 5
260 lbs: 20

Calf Raise: 7
70 lbs: 12 x 3
 
wfreiling

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Some of my latest training log entries. Currently my split is setup to maximize my leg and back work while allowing recovery and frequency. The frequency is most important for chest/shoulders/arms as they receive the least amount of weight and volume on training days

Back: Trap Deads / Reverse Hyper
Upper: Chest/Shoulders/Arms
Legs: Safety Squat / Calf Raise
- OFF -
Back: Rack Pulls / Reverse Hyper
Upper: Chest/Shoulders/Arms
Legs: Leg Press + Machines
-OFF -

SESSION 1 - Deadlifts
Trap HD:
66 lbs: 10 x 2
156 lbs: 10
246 lbs: 5
336 lbs: 5
426 lbs: 5
492 lbs: 5
552 lbs: 5

Reverse Hyper:
120 lbs: 10 x 4


SESSION 2 - Shoulders, Chest, Arms
Lateral Raise Machine:
130 lbs - 10 x 3

Rear Delt Machine:
145 lbs - 10 x 3

Pec Dec Machine:
70 lbs - 10 x 3

Chest Press Machine:
25 lbs - 10 x 3

Pressdown:
15 lbs - 10
35 lbs - 10 x 3


SESSION 3 - Safety Squats
Body Weight: 10 x 3 sets
60 lbs: 10
110 lbs: 10
150 lbs: 5
200 lbs: 5
240 lbs: 5
290 lbs: 5
330 lbs: 5
360 lbs: 3
330 lbs: 5
240 lbs: 10
150 lbs: 15

Calf Raise:
70 lbs: 10 x 4


- OFF -


SESSION 4 - RACKPULLS
45 lbs: 10 x 2
135 lbs: 10
225 lbs: 5
315 lbs: 5
385 lbs: 5
435 lbs: 5
485 lbs: 5
515 lbs: 5

Reverse Hyper:
100 lbs: 10 x 4


SESSION 5 - Shoulders, Chest, Arms
Lateral Raise Machine:
130 lbs - 10 x 3

Rear Delt Machine:
150 lbs - 10 x 3

Pec Dec Machine:
100 lbs - 10
115 lbs - 10 x 2

Decline Press Machine:
25 lbs - 10
35 lbs - 10
45 lbs - 10

Pressdown:
42.5 lbs - 10 x 3

Unilateral Pressdown
Underhand: 15 lbs x 2
Overhand: 15 lbs x 2


SESSION 6 - LEGS
Linear Leg Press: 1
1-11 plates: 5

Seated Leg Press: 4
150 lbs: 5
250 lbs: 5
335 lbs: 12

Single Leg Extension: 3
40 lbs: 5
70 lbs: 5
100 lbs: 5
130 lbs: 10

Single Leg Curl: 2
45 lbs: 5
75 lbs: 5
105 lbs: 10

Hip Abduction: 6
140 lbs: 5
200 lbs: 5
260 lbs: 16

Hip Adduction: 5
140 lbs: 5
200 lbs: 5
260 lbs: 20

Calf Raise: 7
70 lbs: 12 x 3
How do you like the reverse hyper?
 
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dacookiemonster

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Some of my latest training log entries. Currently my split is setup to maximize my leg and back work while allowing recovery and frequency. The frequency is most important for chest/shoulders/arms as they receive the least amount of weight and volume on training days

Back: Trap Deads / Reverse Hyper
Upper: Chest/Shoulders/Arms
Legs: Safety Squat / Calf Raise
- OFF -
Back: Rack Pulls / Reverse Hyper
Upper: Chest/Shoulders/Arms
Legs: Leg Press + Machines
-OFF -

SESSION 1 - Deadlifts
Trap HD:
66 lbs: 10 x 2
156 lbs: 10
246 lbs: 5
336 lbs: 5
426 lbs: 5
492 lbs: 5
552 lbs: 5

Reverse Hyper:
120 lbs: 10 x 4


SESSION 2 - Shoulders, Chest, Arms
Lateral Raise Machine:
130 lbs - 10 x 3

Rear Delt Machine:
145 lbs - 10 x 3

Pec Dec Machine:
70 lbs - 10 x 3

Chest Press Machine:
25 lbs - 10 x 3

Pressdown:
15 lbs - 10
35 lbs - 10 x 3


SESSION 3 - Safety Squats
Body Weight: 10 x 3 sets
60 lbs: 10
110 lbs: 10
150 lbs: 5
200 lbs: 5
240 lbs: 5
290 lbs: 5
330 lbs: 5
360 lbs: 3
330 lbs: 5
240 lbs: 10
150 lbs: 15

Calf Raise:
70 lbs: 10 x 4


- OFF -


SESSION 4 - RACKPULLS
45 lbs: 10 x 2
135 lbs: 10
225 lbs: 5
315 lbs: 5
385 lbs: 5
435 lbs: 5
485 lbs: 5
515 lbs: 5

Reverse Hyper:
100 lbs: 10 x 4


SESSION 5 - Shoulders, Chest, Arms
Lateral Raise Machine:
130 lbs - 10 x 3

Rear Delt Machine:
150 lbs - 10 x 3

Pec Dec Machine:
100 lbs - 10
115 lbs - 10 x 2

Decline Press Machine:
25 lbs - 10
35 lbs - 10
45 lbs - 10

Pressdown:
42.5 lbs - 10 x 3

Unilateral Pressdown
Underhand: 15 lbs x 2
Overhand: 15 lbs x 2


SESSION 6 - LEGS
Linear Leg Press: 1
1-11 plates: 5

Seated Leg Press: 4
150 lbs: 5
250 lbs: 5
335 lbs: 12

Single Leg Extension: 3
40 lbs: 5
70 lbs: 5
100 lbs: 5
130 lbs: 10

Single Leg Curl: 2
45 lbs: 5
75 lbs: 5
105 lbs: 10

Hip Abduction: 6
140 lbs: 5
200 lbs: 5
260 lbs: 16

Hip Adduction: 5
140 lbs: 5
200 lbs: 5
260 lbs: 20

Calf Raise: 7
70 lbs: 12 x 3
So this where you've been....

 
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Thanks guys! I really enjoy the split. And the reverse hyper helps my lower back out tons and is great to do after heavy pulls as it really helps stretch it back out.
 
Hyde

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Thanks guys! I really enjoy the split. And the reverse hyper helps my lower back out tons and is great to do after heavy pulls as it really helps stretch it back out.
Don’t I know it lol
 
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Yeah, I have the Titan economy also. It's the ****. I'm waiting for their yoke rack (short model) to come back into stock. I want one of those for training on the side of the house.
 
Hyde

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Yeah, I have the Titan economy also. It's the ****. I'm waiting for their yoke rack (short model) to come back into stock. I want one of those for training on the side of the house.
That’s literally what I train out of. Had it in the living room in our old apartment during quarantine and now we’ve moved it’s in our house’s garage. And I have a lifting platform for deadlifts and overhead clean & pressing as well.

Well mine is the Rogue, but it’s a versatile piece of equipment.
 
theswede

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Jelly of all the equipment talk up in this bitch!!!
 
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Rocket3015

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They do have some nice stuff!
 
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Man my next purchase might just have to be a yoke. I’m hoping it’s a movement I can support well enough. And it would be a kickass piece for training if so.

Going to drop my test to 420 because I have an anxiety about using 500.
 
Hyde

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Man my next purchase might just have to be a yoke. I’m hoping it’s a movement I can support well enough. And it would be a kickass piece for training if so.

Going to drop my test to 420 because I have an anxiety about using 500.
Okay, disclaimer: the yoke is how my bicep tore. But even before that, I always warned folks it’s a strongman event to test you, not a builder, & it takes more than it gives. Knees, shoulders, hips, discs, biceps, quads, abs I have all seen fail under the yoke. So if you aren’t going to compete in a strongman show with that event, I think it’s one of the few things that should just be left alone. Things like sandbag & stone loading & carries, farmer’s walks, overhead press & deadlift - that’s the strongman stuff that gets you built.

Anyway, it’s great as a rack, to load things like a sandbag over the crossbar, but be careful with the yoke carry - keeping it light is key!

That’s my Debbie Downer yoke speech lol
 
wfreiling

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Okay, disclaimer: the yoke is how my bicep tore. But even before that, I always warned folks it’s a strongman event to test you, not a builder, & it takes more than it gives. Knees, shoulders, hips, discs, biceps, quads, abs I have all seen fail under the yoke. So if you aren’t going to compete in a strongman show with that event, I think it’s one of the few things that should just be left alone. Things like sandbag & stone loading & carries, farmer’s walks, overhead press & deadlift - that’s the strongman stuff that gets you built.

Anyway, it’s great as a rack, to load things like a sandbag over the crossbar, but be careful with the yoke carry - keeping it light is key!

That’s my Debbie Downer yoke speech lol
“You’ll shoot your eye out”
 
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I would do Farmer's but you know... fucking can't lol
 
Hyde

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I would do Farmer's but you know... fucking can't lol
If you get one, do it - but don’t test yourself with it if that makes sense. If you are staggering it’s too heavy, if that makes sense. Smooth nimble steps! We can talk more cue specifics if you get one. I suck at yoke, but my wife is a champ with it. She’s ran 550 for 60ft with no drops. I’ve only done 650 for that, once lol
 
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If you get one, do it - but don’t test yourself with it if that makes sense. If you are staggering it’s too heavy, if that makes sense. Smooth nimble steps! We can talk more cue specifics if you get one. I suck at yoke, but my wife is a champ with it. She’s ran 550 for 60ft with no drops. I’ve only done 650 for that, once lol
That’s awesome man! How’s she feeling by the way? She training again?
 
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Yeah I’d only be doing Yokes as an ancillary exercise for strength, stabilization, and balance. Less for growth and more for functional purposes. I really wish I could do farmers again. That was one of my favorites and I was getting decent with it...
 
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Oh yeah. I scored 550 for 5 on my rack pulls today which is a big step up from 520 last week. It worked well because my lower back is sore already. More impressively my lats are sore too. I’m glad it’s hitting them because I’m super limited and walking a fine line doing row movements. I think I can run conservative sets of 135 next back workout.

Hit a low incline bench yesterday and did decent up to 165 for 10. Arm felt really good the whole day but the muscles in the symptomatic area were twitching a lot in the evening and in the morning it hurt. Not my usual hurt when I injure it and it goes immobile and has hard dull discomfort. Like a more normal sensation pain but it didn’t really effect actual use more than normal. After an hour or two of being up and moving around the pain left. I’ll keep to flat and decline movements though because the incline puts more tension on the trouble spot. Overall I think soft benching would be good for strengthening the weak muscles since it recruits stabilizers. Don’t feel safe with DBs right now.
 
Hyde

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That’s awesome man! How’s she feeling by the way? She training again?
Thanks! Mom’s healthy; started doing ~25 min circuit/WOD style work this last week with bodyweight movements or 10-15lb dbs EOD whenever baby lets her sneak it in between feedings. She took the first 2 weeks off since she was still bleeding and stitched up lol. Just trying to rebuild pelvic floor, restore foundational core strength, establish a base of GPP while the baby is super needy anyway so when she gets more time to begin training she’s ready to kick ass.
 
Hyde

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Oh yeah. I scored 550 for 5 on my rack pulls today which is a big step up from 520 last week. It worked well because my lower back is sore already. More impressively my lats are sore too. I’m glad it’s hitting them because I’m super limited and walking a fine line doing row movements. I think I can run conservative sets of 135 next back workout.
Nice work! That’s like a fat 6% hop from last week. I definitely get more sore in lats on trap bar than barbell. Kind of like a pressdown type soreness.
 
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Thanks! Mom’s healthy; started doing ~25 min circuit/WOD style work this last week with bodyweight movements or 10-15lb dbs EOD whenever baby lets her sneak it in between feedings. She took the first 2 weeks off since she was still bleeding and stitched up lol. Just trying to rebuild pelvic floor, restore foundational core strength, establish a base of GPP while the baby is super needy anyway so when she gets more time to begin training she’s ready to kick ass.
Very nice! I hope you both are getting some sleep.
 
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Nice work! That’s like a fat 6% hop from last week. I definitely get more sore in lats on trap bar than barbell. Kind of like a pressdown type soreness.
Yeah, man, I feel the same thing. It's great though! How did the bicep go out on the yoke? Does supporting the yoke leg strain it heavily? Also, did the wifey give birth?
 
Hyde

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Yeah, man, I feel the same thing. It's great though! How did the bicep go out on the yoke? Does supporting the yoke leg strain it heavily? Also, did the wifey give birth?
The yoke at the competition was super wide, wider than any I have ever seen. I have always pulled in on the uprights to tighten my lats and stabilize my upper shelf, but on such a wide yoke it was just too much strain on the bicep tendon. It was under 45* in that arena, I wasn’t warmed up enough, on a good amount of Superdiol & quite powerful for me, and had 9 years of lifting on it and some previous smaller pulls from learning to load the Stone of Steel (which is a known bicep killer, a steel loadable atlas stone). Just a perfect storm and it was time to pop lol

Yep! Boy will be 4 weeks old tomorrow! I don’t think you are in my training log, but it’s been great. Everyone doing well.
 
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The yoke at the competition was super wide, wider than any I have ever seen. I have always pulled in on the uprights to tighten my lats and stabilize my upper shelf, but on such a wide yoke it was just too much strain on the bicep tendon. It was under 45* in that arena, I wasn’t warmed up enough, on a good amount of Superdiol & quite powerful for me, and had 9 years of lifting on it and some previous smaller pulls from learning to load the Stone of Steel (which is a known bicep killer, a steel loadable atlas stone). Just a perfect storm and it was time to pop lol

Yep! Boy will be 4 weeks old tomorrow! I don’t think you are in my training log, but it’s been great. Everyone doing well.
Damn, bro, that's crazy. Glad it's all behind you now. Why can't we all be invulnerable to injury so we can train and perform without worry XD

Congats!!! That's awesome. I'm happy for you, Hyde, and Mrs. Hyde too. Glad you, her, and the baby are all doing well. I need to get my ass in your log.
 
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Got t-boned going to the gym this morning.
 
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Everyone OK ?
 
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Yeah I’m okay. Car is fine minus the messed up door. Luckily it still opens and stuff. Just not something I need to be dealing with when trying to collect my life back together lol.
 
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How’s the neck & back feeling? Did your airbags go off?

Sorry man, seems like every day is a new challenge and some of them are just turd sandwiches!
 
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How’s the neck & back feeling? Did your airbags go off?

Sorry man, seems like every day is a new challenge and some of them are just turd sandwiches!
Wasn’t hard enough for that fortunately. My car still drives and stuff fine. Idk. I honestly feel bad for freaking out and scaring the lady
 
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Wasn’t hard enough for that fortunately. My car still drives and stuff fine. Idk. I honestly feel bad for freaking out and scaring the lady
Don’t dwell on it just learn from it.
Last week a man threatened to shoot one of dogs as my wife and I were walking them through the city. He was a coward and said this as he was riding away on his bike. I yelled at him but immediately collected my family and high stepped it home. I’ve felt like a bitch all week and have been seeking him out to stomp his brains out while alone. Point is you can’t let these things rent too much space in your head. You’re safe, she’s safe now everyone can move on.
 
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Don’t dwell on it just learn from it.
Last week a man threatened to shoot one of dogs as my wife and I were walking them through the city. He was a coward and said this as he was riding away on his bike. I yelled at him but immediately collected my family and high stepped it home. I’ve felt like a bitch all week and have been seeking him out to stomp his brains out while alone. Point is you can’t let these things rest too much space in your head. You’re safe, she’s safe now everyone can move on.
Words of Wisdom !!
 
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Wes dropping the life lessons! Solid bro 💪🏻
 
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Don’t dwell on it just learn from it.
Last week a man threatened to shoot one of dogs as my wife and I were walking them through the city. He was a coward and said this as he was riding away on his bike. I yelled at him but immediately collected my family and high stepped it home. I’ve felt like a bitch all week and have been seeking him out to stomp his brains out while alone. Point is you can’t let these things rent too much space in your head. You’re safe, she’s safe now everyone can move on.
You still thinking about fukkn him up?

I hate situations like this now that we are older with sh1t to lose.
Don't do it

But 20 years ago I would be walking that dam dog all day everyday waiting to settle that sh1t
 
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You still thinking about fukkn him up?

I hate situations like this now that we are older with sh1t to lose.
Don't do it

But 20 years ago I would be walking that dam dog all day everyday waiting to settle that sh1t
Dude I can’t stop thinking about it. My dogs are my kids and honestly not to sound like Tommy tough tits but if my wife hadn’t been there I might be upstate. Dude looked me right in the eye, high as hell on heroin, and threatened me. I counted to 3 thought about how I’d be on my couch watching Netflix in 5min and he’d be out scheming for another and decided what I needed to do. Fear makes people act crazy. I’m just glad my wife didn’t hear him haha
 
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Dude I can’t stop thinking about it. My dogs are my kids and honestly not to sound like Tommy tough tits but if my wife hadn’t been there I might be upstate. Dude looked me right in the eye, high as hell on heroin, and threatened me. I counted to 3 thought about how I’d be on my couch watching Netflix in 5min and he’d be out scheming for another and decided what I needed to do. Fear makes people act crazy. I’m just glad my wife didn’t hear him haha
Ahhhhhh....a lil junkie?? Yeah if you see him again just slap the sh1t out of him and hide his bike while he is trynna to gather himself. That will fukk his day up for a bit
 
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I sort of did the "wrong thing" before. My ex was driving us back to the apartment and we were starting to go after stopping at a stop sign when a douche and his buddy ran the four-way. Naturally, I flipped them off as they went by so Mr. Hardass does a uturn and I had her pull over. I was out of the car before he could even pull up and the **** wouldn't get out of the car. His face exuded all the signs of "oh man I fucked up" as I berated him for running the stop and that he deserved getting flipped off. Keep in mind I was probably 250 on a gram of Tren rage and he can't really refute the fact he's in the wrong. Funny part is I was so heated I kept calling it a stop light and he didn't correct me. He drove off muttering "this is fucking bullshit" XD. Anyways, I won't be doing that anymore especially with my girl.
 

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