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  1. #1
    Registered User DefiantSnake's Avatar
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    DefiantSnake's training log

    A bit of background about me first: I dreamer-bulked up to 220+ pounds of obesity trying to pack on maximum muscle mass as fast as possible. It's been a decade since then, and as of 20211109 I weigh 179 pounds at a height of 5'11. But I downsized all the way to ~150 pounds by 202101. I basically spent 2021 reacquiring my noob gains.

    I lost all my gains during 2020 due to the gyms shutting down, but I acquired 2 adjustable dumbbells early this year and they each go up to 100 pounds. I also have a pull-up bar and a dip station. My strength to weight ratio should be better now than it was 10 years ago since I am no longer obese.

    I recently ran into a BUDDY of mine, who, after a decade, is still obese. I showed him what I can currently lift and he was shocked at how I could out-train him 10 times out of 10. He states that he isn't WISE enough to understand training, as nobody can be good at everything and training just baffles him.

    I am keeping a training log here so I can provide motivation for my BUDDY, so I can show him what is possible if he trains with progressive overload and a reasonable amount of volume.

    For my current routine, I start with heavier stuff first before doing back-off sets for volume, but only pushing for progression on my last work set of each exercise. My previous routine had me pushing for progression on the first work set of each exercise, but I decided I should try something new since my strength gains had slowed dramatically after going from ~150 pounds bodyweight to where I am now.

    My current stats as of 20211109:
    Age: 36 years old
    Height: 5'11
    Weight: 179 pounds

    Current best compound lifts:
    Dumbbell shoulder press: 55 pound dumbbell for 6 repetitions each side.
    Dumbbell lunges: 65 pound dumbbells (130 pounds total external load) for 7 repetitions each leg.
    Dumbbell rows: 100 pound dumbbell for 13 repetitions each side (I need to use a little body English here to grind out those reps).
    Dumbbell floor press: 67.5 pound dumbbells (135 pounds total external load) for 11 repetitions.

    Goal: to DB floor press 100 pound dumbbells (200 pounds total external load) for 10+ repetitions.

    While my lifts are nowhere near elite, they are superior to my BUDDY's from a strength to weight ratio perspective, as well as an absolute strength perspective. I told him about this thread, so hopefully he can draw some inspiration from me. He wants to eat what I eat and train the way I train, as I am his fitness goal right now. What a compliment! Thank you, BUDDY.

    But he should understand that how I got here is not how I currently train. As stated above, I changed the way I train recently due to my strength gains slowing dramatically after going from ~150 pounds bodyweight to where I am now, so I am hoping this different way of training will help me bust through my "plateau."

    Good luck, BUDDY.💪
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  2. #2
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    20211110, Wednesday: chest and triceps

    DB floor press
    25 pounds DBs (50 total load) x 10
    45 pounds DBs (90 total load) x 10
    65 pounds DBs (130 total load) x 2
    70 pounds DBs (140 total load) x 6
    70 pounds DBs (140 total load) x 6
    60 pounds DBs (120 total load) x 12
    60 pounds DBs (120 total load) x 10

    Dips between parallel bars
    No external load x 5
    With 10 pounds external load x 3
    With 20 pounds external load x 2
    With 30 pounds external load x 8
    With 30 pounds external load x 5

    Single armed DB overhead triceps extensions
    L: 20 pounds x 15
    R: 20 pounds x 15
    L: 20 pounds x 12
    R: 20 pounds x 14

    A so-so session, but since I only had 2-3 hours of sleep prior to training this morning, I'm okay with this performance.
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  3. #3
    Registered User DefiantSnake's Avatar
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    20211113, Saturday: shoulders and triceps

    DB shoulder press
    L: 25 pounds DB x 10; R: 25 pounds DB x 10
    L: 45 pounds DB x 5; R: 45 pounds DB x 5
    L: 55 pounds DB x 6; R: 55 pounds DB x 6
    L: 55 pounds DB x 9; R: 55 pounds DB x 9
    L: 45 pounds DB x 11; R: 45 pounds DB x 11
    L: 45 pounds DB x 6; R: 45 pounds DB x 8

    Single armed DB overhead triceps extensions
    L: 15 pounds DB x 5; R: 15 pounds DB x 5
    L: 20 pounds DB x 3; R: 20 pounds DB x 3
    L: 25 pounds DB x 12; R: 25 pounds DB x 12
    L: 25 pounds DB x 13; R: 25 pounds DB x 13
    L: 20 pounds DB x 15; R: 20 pounds DB x 15
    L: 20 pounds DB x 15; R: 20 pounds DB x 18

    For those who are wondering, this is my current training split so far:

    Shoulders and triceps
    Legs
    Back and biceps
    Chest and triceps
    Off
    Off
    Repeat

    I adjust this based on life, so I may insert another rest day in there if I have an appointment or something I need to do on that day. I might even double up if I'm feeling particularly strong on a given day. I don't like off days, but I need the recovery due to my age. Training 6 days a week caused me to regress in strength after 3 weeks, and I slept 8-12 hours most days during those 3 weeks.
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  4. #4
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    20211114, Sunday: legs

    Lunges
    No external load - L:10, R:10
    25 pounds DBs (50 total load) - L:10, R:10
    45 pounds DBs (90 total load) - L:10, R:10
    65 pounds DBs (130 total load) - L:1, R:1
    67.5 pounds DBs (135 total load) - L:6, R:6
    67.5 pounds DBs (135 total load) - L:6, R:6
    45 pounds DBs (90 total load) - L:12, R:12
    45 pounds DBs (90 total load) - L:12, R:12

    Single legged calve raises
    No external load - L: 10, R: 10
    25 pounds - L: 7, R: 7
    45 pounds - L: 15, R: 15
    45 pounds - L: 25, R: 25

    I'm lazy with training calves, and really need to work on that.

    Decided to give DB SLDL their own day, so new split is this:

    Shoulders and triceps
    Legs
    Back and biceps
    Chest and triceps
    DB SLDLs
    Off
    Off
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  5. #5
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    20211115, Monday: back and biceps

    Neutral grip chin-ups
    No external load x 1
    No external load x 1
    10 pounds external load x 1
    12.5 pounds external load x 6
    12.5 pounds external load x 6
    No external load x 7
    No external load x 5

    Single armed DB rows
    100 pounds - L:12, R:12
    100 pounds - L:14, R:14

    DB bicep curls
    15 pounds - L:10, R:10
    20 pounds - L:7, R:7
    25 pounds - L:3, R:3
    27.5 pounds - L:12, R:12
    27.5 pounds - L:8, R:8

    DB hammer curls
    20 pounds - L:10, R:11
    20 pounds - L:8, R:9

    No warmups for DB rows because the chin-ups warmed up my back well enough. Definitely needed some body English to grind out those reps for the rows, but I've seen bigger guys than me do that too using 200+ pound DBs on YouTube so I guess it's okay.
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    20211116, Tuesday: chest and triceps

    DB floor press
    25 pounds DBs (50 total load) x 10
    45 pounds DBs (90 total load) x 10
    65 pounds DBs (130 total load) x 3
    70 pounds DBs (140 total load) x 1
    72.5 pounds DBs (145 total load) x 4
    72.5 pounds DBs (145 total load) x 2
    60 pounds DBs (120 total load) x 10
    60 pounds DBs (120 total load) x 7

    Dips between parallel bars
    No external load x 5
    10 pounds external load x 3
    20 pounds external load x 2
    30 pounds external load x 9
    30 pounds external load x 4

    Single armed DB overhead triceps extension
    22.5 pounds - L:15, R:15
    22.5 pounds - L:14, R:14

    Can't PR all the time, so I'm okay with this performance. I hope I'm motivating you to have fun with your training, buddy. I'm definitely having fun with mine. Training is fun. I like fun. Do you like fun?
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    20211117, Wednesday: DB SLDL

    45 pounds DBs (90 total load) x 10
    65 pounds DBs (130 total load) x 10
    85 pounds DBs (170 total load) x 12
    85 pounds DBs (170 total load) x 12
    85 pounds DBs (170 total load) x 8

    I hate DB DLing of any kind. DBs means no access to mixed grip, so I need straps, which isn't as good as mixed grip for me when it comes to DLing. I've done more in the past, but I think gradually building up my grip strength and using more volume is beneficial right now. DB DLing the 100 pound DBs will only allow me one quality set due to lack of grip strength and no access to mixed grip.
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  8. #8
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    20211120, Saturday: shoulders and triceps

    DB shoulder press
    25 pounds - L:10, R:10
    45 pounds - L:7, R:7
    55 pounds - L:1, R:1
    57.5 pounds - L:2, R:3
    57.5 pounds - L:1, R:2
    45 pounds - L:12, R:12
    45 pounds - L:6, R:6

    Single armed DB overhead triceps extensions
    15 pounds - L:10, R:10
    20 pounds - L:7, R;7
    25 pounds - L:1, R:1
    27.5 pounds - L:6, R:6
    27.5 pounds - L:5, R:8
    22.5 pounds - L:15, R:15
    22.5 pounds - L:15, R:15

    Can't explain the overhead extensions performance other than not enough warm-up?

    I thought I should share this anecdote in case it can help others here. My buddy is still baffled at how I can out train him. I told him that building strength takes time. I started DB floor pressing the 45 pound DBs earlier this year for my work sets, and it was a challenge for me. It's been many months since then, so I built up my strength since then. My buddy, and anybody else in his situation, needs to realize that strength is built through volume. There's a difference between building strength and testing strength. I told my buddy to decrease the weights that he uses and focus more on volume. He'll catch up to me eventually if he doesn't ego-lift.

    Good luck, buddy.
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  9. #9
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    20211121, Sunday: legs

    Lunges
    No external load - L:10, R:10
    25 pounds DBs (50 total load) - L:10, R:10
    45 pounds DBs (90 total load) - L:10, R:10
    65 pounds DBs (130 total load) - L:1, R:1
    70 pounds DBs (140 total load) - L:6, R:6
    70 pounds DBs (140 total load) - L:6, R:6
    50 pounds DBs (100 total load) - L:12, R:12
    50 pounds DBs (100 total load) - L:6, R:6 (tapped out due to soreness)

    Single legged calve raises
    No external load - L:10, R:10
    25 pounds - L:10, R:10
    45 pounds - L:10, R:10
    65 pounds - L:15, R:15
    65 pounds - L:15, R:15

    I don't think I'm getting much out of the heavier stuff, so I'm going back to a more volume oriented style of training.

    My buddy mentioned something that I thought I should share in case others need help as well. My buddy told me that he heard about a secret protein shake recipe for pre-workout that is supposed to be a real game changer. He wondered if I heard of such a recipe. I told him that there is no secret to fat loss, no game changing protein shake recipes, and if someone told him that there was such a thing, he was just trolling my buddy. I hope my buddy is wise enough to understand that eating less and doing more while eating relatively clean should be sufficient to see results, and that there is no "game changing protein shake recipe" that will help him.

    I ate less due to circumstances. My job kept me so busy that I barely had time to eat, so when I did eat, it was in small amounts so I could have time for work. Next thing you knew, I was down to ~150 pounds. Didn't happen overnight (took a few years), but my buddy, and anybody else in his situation, needs to realize that if someone tells you about a "game changing protein shake recipe" for fat loss and increased performance in lifting weights, he's definitely trolling you. Just ignore it. There is no quick fix. Just eat less and do more while eating relatively clean, and you'll see results. Body transformation takes time. Don't give up, don't remain average and thoroughly unremarkable like some people choose to do. Persevere and become a legend among those who know of you.

    If worse comes to worse, buddy, you earn more money than I do right now. Just hire someone to help you. You don't need to make it up as you go along with an expert guiding you.

    Good luck, buddy.
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    20211122, Monday: back and biceps

    Neutral grip chin-ups
    No external load x 1
    No external load x 1
    No external load x 9
    No external load x 6
    No external load x 4

    Single armed DB rows
    100 pounds - L:12, R:12
    100 pounds - L:12, R:12
    100 pounds - L:4, R:4

    DB bicep curls
    15 pounds - L:10, R:10
    20 pounds - L:7, R:7
    25 pounds - L:3, R:3
    27.5 pounds - L:9, R:9
    27.5 pounds - L:7, R:8
    27.5 pounds - L:6, R:6

    DB hammer curls
    20 pounds - L:10, R:10
    20 pounds - L:8, R:9
    20 pounds - L:8, R:8

    Got tired towards the end of my workout. I have no endurance.

    Ran into a different buddy recently. I showed her pistol squats ~15 years ago, and to this day, she still can't do them. She states that my progress towards my fitness goals makes her feel average and thoroughly unremarkable. She told me that she wants me to give up on fitness and be average with her so she won't feel bad for accomplishing nothing this past decade. My response was to burn my bridges with her in the most offensive way that I could.

    I currently live in the States where there is an obesity epidemic. That means that it's normal to be soft, weak, and out of shape. Normal is synonymous with average. I have no desire to be normal. I have no desire to be average.

    The point of this anecdote is that at some point in everyone's lives, they will encounter toxic people that stand between them and their goals. My recommendation is to drop them out of your life. There are billions of people in the world. Losing a toxic person from your life isn't a loss. There will always be more people.
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  11. #11
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    20211122, Monday, night session: chest and triceps

    DB floor press
    25 pounds DBs (50 total load) x 10
    45 pounds DBs (90 total load) x 10
    65 pounds DBs (130 total load) x 1
    67.5 pounds DBs (135 total load) x 8
    67.5 pounds DBs (135 total load) x 7
    67.5 pounds DBs (135 total load) x 5

    Dips between parallel bars
    No external load x 5
    10 pounds external load x 3
    20 pounds external load x 11
    20 pounds external load x 8
    20 pounds external load x 6

    Single armed DB overhead triceps extensions
    15 pounds - L:10, R:10
    20 pounds - L:7, R:7
    25 pounds - L:7, R:8
    25 pounds - L:5, R:5
    25 pounds - L:7, R:8

    Didn't feel tired tonight, so I doubled up. Guess all that "heavier stuff" the past 2 weeks cost me strength in rep work. Just have to rebuild. Can't explain the overhead extensions performance, though. Weird stuff like that happens from time to time. As long as you be consistent and never give up, you can rebuild too, buddy 👍. We're all going to make it.
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    20211124, Wednesday: DB SLDL

    45 pounds DBs (90 total load) x 10
    65 pounds DBs (130 total load) x 10
    85 pounds DBs (170 total load) x 1
    87.5 pounds DBs (175 total load) x 12
    87.5 pounds DBs (175 total load) x 12
    87.5 pounds DBs (175 total load) x 12

    DefiantSnake's log, stardate 20211124: Even with straps, my grip is always the limiting factor. My forearms are fatigued, but my hamstrings and glutes still feel good. Need stronger grip to use weight that is challenging to hamstrings and glutes.
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    20211124, Wednesday: shoulders and triceps

    DB shoulder press
    25 pounds - L:10, R:10
    35 pounds - L:5, R:5
    45 pounds - L:2, R:2
    50 pounds - L:9, R:9
    50 pounds - L:7, R:7
    50 pounds - L:5, R:6

    Single armed DB overhead triceps extensions
    15 pounds - L:10, R:10
    20 pounds - L:5, R:5
    25 pounds - L:13, R:15
    25 pounds - L:12, R:13
    25 pounds - L:11, R:17

    DefiantSnake's log, supplemental: Feeling fine today, so I doubled up again. The weights I use so far for DB SLDL doesn't tax me enough to make me feel as if I need real recovery, which is why I decided to train again today. I need to get my grip strength up over time so I can actually tax my hamstrings and glutes when I DB SLDL. Straps help, but my grip still limits me for that exercise. Overhead extensions were not pre-fatigued with dips this time, so I guess that explains the increased reps. Also lost shoulder press rep work strength due to the "heavier stuff" the past 2 weeks. Just need to rebuild that one too.
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    20211124, Wednesday: legs

    Lunges
    No external load - L:10, R:10
    25 pounds DBs (50 total load) - L:10, R:10
    45 pounds DBs (90 total load) - L:2, R:2
    50 pounds DBs (100 total load) - L:12, R:12
    50 pounds DBs (100 total load) - L:12, R:12
    50 pounds DBs (100 total load) - L:12, R:12

    Single legged calve raises
    No external load - L:10, R:10
    25 pounds - L:10, R:10
    45 pounds - L:10, R:10
    65 pounds - L:1, R:1
    67.5 pounds - L:15, R:15
    67.5 pounds - L:15, R:15
    67.5 pounds - L:15, R:15

    DefiantSnake's log, supplemental: Still amped up to train, so this is the third session of the day. Don't know why I feel this good today, despite having been awake for >18 hours now. Without the "heavier stuff" pre-fatiguing me, I can focus on rep work.
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    20211126, Friday: back and biceps

    Neutral grip chin ups
    No external load x 1
    No external load x 10
    No external load x 5
    No external load x 4

    Single armed DB rows
    100 pounds - L:12, R:12
    100 pounds - L:12, R:12
    100 pounds - L:7, R:7

    DB biceps curls
    15 pounds - L:10, R:10
    20 pounds - L:7, R:7
    25 pounds - L:3, R:3
    27.5 pounds - L:10, R:14
    27.5 pounds - L:7, R:9
    27.5 pounds - L:6, R:7

    DB hammer curls
    20 pounds - L:9, R:11
    20 pounds - L:7, R:9
    20 pounds - L:7, R:7

    DefiantSnake's log, stardate 20211126: I suck at endurance. End of report.
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    20211126, Friday: chest and triceps

    DB floor press
    25 pounds DBs (50 total load) x 10
    45 pounds DBs (90 total load) x 7
    55 pounds DBs (110 total load) x 5
    65 pounds DBs (130 total load) x 1
    67.5 pounds DBs (135 total load) x 8
    67.5 pounds DBs (135 total load) x 7
    67.5 pounds DBs (135 total load) x 4

    Dips between parallel bars
    No external load x 5
    10 pounds external load x 3
    20 pounds external load x 12
    20 pounds external load x 8
    20 pounds external load x 6

    Single armed DB overhead triceps extensions
    15 pounds - L:10, R:10
    20 pounds - L:7, R:7
    25 pounds - L:3, R:3
    27.5 pounds - L:7, R:7
    27.5 pounds - L:5, R:5
    27.5 pounds - L:6, R:7

    DefiantSnake's log, supplemental: bought too much food today, so I decided to double up to put those extra calories to use. Also wanted to stay up and watch TV. No PR on DB floor press tonight. I don't think I should train chest only 2 days after shoulders anymore. Delts need more recovery. Maybe a push/pull/legs kind of split might be more optimal for recovery given my training habits? DB OHP will take a hit since it's not first of the day in that split.
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    20211128, Sunday: legs

    Lunges
    No external load - L:10, R:10
    25 pounds DBs (50 total load) - L:10, R:10
    45 pounds DBs (90 total load) - L:3, R:3
    55 pounds DBs (110 total load) - L:12, R:12
    55 pounds DBs (110 total load) - L:12, R:12
    55 pounds DBs (110 total load) - L:12, R:12

    DB SLDL
    45 pounds DBs (90 total load) x 10
    65 pounds DBs (130 total load) x 10
    85 pounds DBs (170 total load) x 1
    90 pounds DBs (180 total load) x 12
    90 pounds DBs (180 total load) x 12
    90 pounds DBs (180 total load) x 12

    Single legged calve raises
    No external load - L:10, R:10
    25 pounds - L:10, R:10
    45 pounds - L:10, R:10
    65 pounds - L:1, R:1
    70 pounds - L:15, R:15
    70 pounds - L:15, R:15
    70 pounds - L:15, R:15

    DefiantSnake's log, stardate 20211128: leg day today. My cardiovascular system sucks. Dizzy between sets and during sets. That is all.
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    20211129, Monday: back and biceps

    Neutral grip chin ups
    No external load x 10
    No external load x 8
    No external load x 4

    DB rows
    100 pounds - L:15, R:15
    100 pounds - L:10, R:10
    100 pounds - L:10, R:10

    DB biceps curls
    15 pounds - L:10, R:10
    20 pounds - L:5, R:5
    25 pounds - L:2, R:2
    27.5 pounds - L:13, R:14
    27.5 pounds - L:9, R:10
    27.5 pounds - L:6, R:6

    DB hammer curls
    20 pounds - L:12, R:13
    20 pounds - L:11, R:11
    20 pounds - L:9, R:9

    DefiantSnake's log, stardate 20211129: lost weight today despite eating ~4000 calories yesterday. Does my metabolism slow with less food intake and I need a certain amount of calories to keep my metabolism boosted? I suck at nutrition. Every time I think I notice a correlation between my food log and my stats, I see something later that disproves the correlation. But if I can get away with eating ~4000 calories a day to fuel my training, then that's good I suppose. Should I rotate between different chin-up/pull-up variations? I'm strongest at supinated grip and weakest at pronated grip.
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    20211201, Wednesday: chest, shoulders, and triceps

    DB floor press
    25 pounds DBs (50 total load) x 10
    45 pounds DBs (90 total load) x 5
    55 pounds DBs (110 total load) x 5
    65 pounds DBs (130 total load) x 1
    67.5 pounds DBs (135 total load) x 10
    67.5 pounds DBs (135 total load) x 6
    67.5 pounds DBs (135 total load) x 3

    DB shoulder press
    25 pounds - L:5, R:5
    35 pounds - L:5, R:5
    45 pounds - L:1, R:1
    47.5 pounds - L:1, R:1
    50 pounds - L:5, R:6
    50 pounds - L:3, R:3
    50 pounds - L:2, R:3

    Dips between parallel bars
    No external load x 5
    10 pounds external load x 3
    20 pounds external load x 11
    20 pounds external load x 7
    20 pounds external load x 3

    Single armed DB overhead triceps extensions
    15 pounds - L:10, R:10
    20 pounds - L:5, R:5
    25 pounds - L:2, R:2
    27.5 pounds - L:9, R:10
    27.5 pounds - L:7, R:9
    27.5 pounds - L:6, R:5

    DefiantSnake's log, stardate 20211201: No PR on DB floor press, but at least I got some extra reps off my first work set compared to last week. I expected DB OHP to take a hit since I was pre-fatigued from DB floor press, but damn. DB OHP makes me dizzy, too, so there's that to deal with as well. Don't want to drop the DB on myself.
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