Howdy! I am a 39 year old husband, father, professional firefighter, and personal trainer. This is my new training log.
I am 5’8" and 212 lbs.
Monday, March 23, 2026
Low Bar Squat 415x5x3
Leg Press 475x10x3
Barbell Good Morning 135x12x2
Seated Leg Curl Machine 82.5x12x3
Standing Calf Raise Machine 220x11x3
Weighted Slant Board Sit-Up 45x15x3
Wednesday, March 25, 2026
Low Incline Bench Press 255x5x3
Incline Fly Machine 82.5x10x3
Seated Dumbbell Shoulder Press 65x10x3
Dumbbell Lateral Raise 25x17x3
Weighted Dip 55x8x3
LTE (EZ Curl Bar) 110x11x3
Thursday, March 26, 2026
Weighted Overhand Grip Pullup 25x10x3
Deadlift 465x5, 415x5
Barbell Bent Over Row 240x8x3
Machine Pullover 140x12x3
Machine Reverse Fly 110x12x3
Incline Dumbbell Curl 35x13x3
Wednesday, April 1, 2026
Low Bar Squat 365x5
Leg Press 405x9
Barbell Good Morning 115x10
Seated Leg Curl Machine 75x8
Standing Calf Raise Machine 190x9x2
Weighted Slant Board Sit-Up 25x8x2
Friday, April 3, 2026
Low Incline Bench Press 205x7
Incline Fly Machine 75x7
Standing Barbell Strict Shoulder Press 135x8
Dumbbell Lateral Raise 20x14
LTE (EZ Curl Bar) 100x7x2
Saturday, April 4, 2026
Weighted Overhand Grip Pullup BWx10
Deadlift 235x5x2
Barbell Bent Over Row 135x5
Machine Reverse Fly 50x10x2
Incline Dumbbell Curl 15x9x2
Yesterday’s Macros: 3300 Calories, Protein 213, Carbs 359, Fat 106
8 Likes
Hi @FlatsFarmer @BethB @Brant_Drake @ChickenLittle @Well_Swung @Deadliftnstill and @alex_uk ! Thanks for following along. It’s always fun to discuss training with folks that are as dedicated to lifting as I am.
Yesterday’s Macros: 3300 Calories, Protein 230, Carbs 423, Fat 71
Tuesday, April 7, 2026
Low Bar Squat 415x5x2
Leg Press 475x10x2
Barbell Good Morning 135x9
Seated Leg Curl Machine 82.5x9
Standing Calf Raise Machine 200x12x2
Weighted Slant Board Sit-Up 45x12x2
Thursday, April 9, 2026
Low Incline Bench Press 225x5x2
Incline Fly Machine 80x8x2
Standing Barbell Strict Shoulder Press 155x5x3
Dumbbell Lateral Raise 25x14x3
Weighted Dip 55x8x3
LTE (EZ Curl Bar) 110x8x2
Friday, April 10, 2026
Weighted Overhand Grip Pullup 25x7x2
Deadlift 465x5, 415x5
Barbell Bent Over Row 225x8x2
Machine Pullover 140x9x2
Machine Reverse Fly 99x13x3
Incline Dumbbell Curl 35x10x3
7 Likes
Looking forward to it, I’m a fellow 39 year old firefighter, husband and father.
You’re a good bit stronger than me though!
4 Likes
Monday, April 13, 2026
Low Bar Squat 425x5x2
Leg Press 485x10x2
Barbell Good Morning 140x12
Seated Leg Curl Machine 85x10
Standing Calf Raise Machine 200x13x2
Weighted Slant Board Sit-Up 45x13x2
Today’s Macros: 3300 Calories, Protein 241, Carbs 360, Fat 104
3 Likes
Thursday, April 16, 2026
Low Incline Bench Press 205x5x2
Incline Fly Machine 85x9x2
Standing Barbell Strict Shoulder Press 155x6x3
Dumbbell Lateral Raise 25x15x3
Weighted Dip 60x8,7
LTE (EZ Curl Bar) 110x9x2
Yesterday’s Macros: 3300 Calories, Protein 209, Carbs 361, Fat 99
1 Like
Saturday, April 18, 2026
Weighted Overhand Grip Pullup 30x7x2
Deadlift 475x5, 425x5
Barbell Bent Over Row 230x8x2
Machine Pullover 140x10x2
Machine Reverse Fly 100x14x3
Incline Dumbbell Curl 35x11x3
1 Like
Wednesday, April 22, 2026
Low Bar Squat 435x5, 390x8
Leg Press 495x10x2
Barbell Good Morning 145x12
Seated Leg Curl Machine 87.5x10
Standing Calf Raise Machine 210x12x2
Weighted Slant Board Sit-Up 45x14x2
Today’s Macros: 3300 Calories, Protein 226, Carbs 382, Fat 88
3 Likes
Friday, April 24, 2026
Low Incline Bench Press 210x5, 190x9
Standing Barbell Strict Shoulder Press 160x6x3
Weighted Dip 45x9,8
Incline Fly Machine 87.5x9x2
Dumbbell Lateral Raise 25x16x3
LTE (EZ Curl Bar) 110x10x2
Yesterday’s Macros: 3300 Calories, Protein 225, Carbs 385, Fat 93
3 Likes
Saturday, April 25, 2026
Deadlift 485x5, 435x6
Weighted Overhand Grip Pullup 32.5x8x2
Machine Pullover 140x12x2
Barbell Bent Over Row 235x8x2
Machine Reverse Fly 100x15x3
Incline Dumbbell Curl 35x12x3
3 Likes
I checked out your log. You are putting in some strong work!
1 Like
Love it man, keep after it.
1 Like
Thursday, April 30, 2026
- Low Incline Paused Bench Press 215x5, 195x9
- Standing Barbell Strict Shoulder Press 165x6x3
- Weighted Dip 47.5x8x2
- Incline Fly Machine 90x9x2
- Dumbbell Lateral Raise 25x17x3
- LTE (EZ Curl Bar) 110x11x2
Friday, May 1, 2026
- Deadlift 495x5, 435x8
- Weighted Overhand Grip Pullup 35x8x2
- Machine Pullover 145x12x2
- Barbell Bent Over Row 240x8x2
- Machine Reverse Fly 100x16x3
- Incline Dumbbell Curl 40x10x3
Yesterday’s Macros: 3,376 Calories, Protein 230, Carbs 379, Fat 109
2 Likes