Another Day Another Pump

Training Training Logs
21

Thanks for the feedback and encouragement!

Yeah, I like this split a lot, I used to do a Push-Pull-Legs split (and even a Push-Pull-Legs-Upper-Lower one) but I find doing biceps/triceps on days where my compound movements don’t hit them leads to better performance on those lifts, and in general more energized in the later part of my sessions.

Agree on steps big time. – something I need to do better at on days when I’m not doing treadmill sessions. Same with fibre – I’m doing ok but this could be better too. I think 10% in 6 months is probably going to be easy (I’m down around 4% already) so hopefully will get the 10% sooner!

22

August 9, 2025

Weight: 217.4 lbs

Strength Training - Chest, Shoulders, Biceps

Incline DB Bench Press - 60x10, 80x10, 90x9,5

Machine Preacher Curls - 80x10, 110x10, 140x10,8

Cable Reverse Flies - 17.5x10, 27.5x10, 25x10

Cable Crossbody Lateral Raises - 10x10, 17.5x9, 15x11,8

Cable Front Raises - 10x10, 15x11

Machine Incline Chest Press - 80x10, 140x10, 170x8, 140x8

Machine Chest Flies - 100x10, 150x10,7

Cable Lean Away Curls - 12.5x10, 17.5x10, 22.5x10,7

Nutrition: 2048 cal, 188.6 P, 143.8 C, 77.8 F

  • felt strong on today’s workout compared with the other ones this week. Not sure but I suspect it had something to do with having a bit more carbs/cals than normal the day prior
1 Like
23

August 10, 2025

Weight: 217.8 lbs

Strength Training - Back, Triceps

Single Arm Cable Pulldowns (warm up) - 25x12,12

Parallel Grip Cable Pulldowns - 70x10, 100x10, 140x10, 160x9,7

Hammer Strength Iso Row - 180x10, 270x10, 310x10,8,6

Cable Overhead Triceps Extensions - 20x10, 30x12,10

Cable EZ Bar Pushdowns - 35x12, 55x12, 75x14,12,10

Hammer Strength Iso High Row - 180x14,10,8

Nutrition: 2408 cal, 194.6 P, 194.8 C, 94.3 F

  • solid gym day. aside from some elbow pain holding me back on the overhead triceps extensions, everything went well
1 Like
24

Week 3 Summary: August 4 - 10

Weight: 217.4 lbs (-2.4 lbs from last week)

Waist: 37.75’’ (-0.25’’)

Pics (not posted): small improvement, but more noticeable than the pics from the week before. Looking at the pics and how I look in the mirror, I’m surprised that the waist measurement only went down a quarter of an inch. But for what its worth, my love handles seem to be more stubborn to lose fat so far, so that might be why the was it measurement isn’t dropping that fast.

  • nutrition was better this week. Only really had a bad day on Friday, but expected it and the rest of the week was solid.
  • Even though I lost a bit more weight than the week prior, I suspect that this week I’ll need to do more (cardio) to lose similar weight. Why do I suspect this? Well, I wasn’t as hungry this past week than I was in weeks 1-2. Only a couple of days where the end of the day was rough.
  • To the prior point, I seriously need to be more consistent on cardio this week, because I do not want to lower my calories just yet. 4x minimum, but hopefully 5 or 6 times this week. Non-negotiable this week.
1 Like
25

August 11, 2025

Weight: 217.4 lbs

Strength Training - Quads, Calves

Leg Extensions - 160x10, 210x10, 260x9,6

Leg Press- 190x10, 280x10, 370x10, 460x10,6

Standing Calf Raise Machine - 300x10, 360x12,8, 330x7

Adductor Machine - 150x10, 200x10, 250x10, 300x10,8

Nutrition: 2320 cal, 210.7 P, 163.6 C, 89.7 F

  • nothing to say, just a solid ass day
1 Like
26

August 12, 2025

Weight: 216.8 lbs

Strength Training - Hamstrings

Kneeling Leg Curl - 50x10, 75x10, 100x10,7, 90x8

RDLs - 95x10, 135x10, 185x10, 225x8, 275x6, 295x5

Seated Leg Curls - 130x10, 180x10, 230x5, 210x6

Cardio - Incline Treadmill Walk: 40 mins, 6 Incline, 4.3 km/hr

Nutrition: 2190 cal, 194.2 P, 172.4 C, 79.8

  • strength workout wasn’t the best but no big deal. my back did not like the RDLs today so I cut it short instead of doing 2 work sets, and the reps were low
1 Like
27

Do you always use 10 reps for each set when ramping up to your top weight work sets ?

1 Like
28

Honestly, I only started doing that with when I started dieting down now. I like the slightly extra work, and in general want to get used to doing higher reps.

Before the cut my warm up sets were lower reps, and pyramided down so it was like the following for warm up sets on a larger lift (e.g. leg press):

Warm Up Set 1: 10 reps

Warm up set 2: 6 reps

Warm up set 3: 3-5 reps

then the work set would hopefully be 6-10 reps, but usually were closer to 6.

2 Likes
29

August 13, 2025

Weight: 215.6 lbs

Strength Training - Chest, Shoulders, Biceps

Machine Preacher Curls - 80x10, 115x10, 145x10,6

Cable Lean Away Curls - 12.5x10, 22.5x11,8

Cable Reverse Flies - 17.5x10, 27.5, 25x9

Cable Crossbody Laterals - 10x10, 17.5x10, 15x11,9

Machine Chest Flies - 110x10, 140x10, 170x8, 155x8

Machine Incline Chest Press - 100x10, 140x10, 160x10,6

Cable Front Raises - 10x10, 15x13,8

Nutrition: 2132 cal, 161 P, 186.5 C, 81.0 F

August 14, 2025

Weight: 215.8 lbs

Strength Training - Back, Triceps

Mag Grip Lat Pulldowns - 80x10, 120x10, 160x8,6

Cable V-Bar Pushdowns - 40x10, 60x10, 75x15,12,8

LF Pulldown Machine - 10x10, 130x10, 160x10,7

Machine Seated Rows - 120x10, 180x10, 240x7, 220x7

Cable Rope Pullovers - 40x10, 50x6, 40x8,6

Cardio - Incline Treadmill Walk: 40 mins, 6 Incline, 4.3 km/hr

Nutrition: 2190 cal, 194.2 P, 172.4 C, 79.8 F

  • 2 solid days
1 Like
30

Solid ! Exactly what I do for warm-ups.

1 Like
31

August 15, 2025

Weight: 216.2 lbs

Strength Training - Legs

Kneeling Leg Curls - 50x10, 75x10, 100x9, 90x10

Leg Extensions - 160x10, 210x10, 260x10,6

Leg Press - 195x10, 285x10, 375x10, 465x8,6

Standing Calf Raise Machine - 300x10, 360x10,8

Nutrition: 2208 cal, 211.3 P, 140.0 C, 87.8 F

  • nothing to note
1 Like
32

How’s the training and diet going ?

1 Like
33

Welp …. I fell off track mid-week :upside_down_face: . But I’m back on track now. Gonna put up a super late weekly summary for Week 4, and also go over the slip up. Appreciate the check-in as well

1 Like
34

Week 4 Summary: August 11 - 17

Weight: 214.8 lbs (-2.6 lbs from last week)

Waist: 37.25’’ (-0.5’’)

Pics (not posted): similar to last week, small but definitely noticeable improvement.

  • nothing big to note training and diet wise, just kept up the same stuff and had another solid week.

Now… onto this week so far.

Training has been solid as always, cardio is still only ok. But middle of this week I definitely slipped up and ate pretty poorly for a couple of days. I kind of got complacent as I was pretty proud of my progress and thought I could get away with a snack on Tuesday… ended up being more than that. And then Wednesday it continued. I didn’t track my intake but I’d estimate on Tuesday I ate around 3200 cals, and probably between 3600-4000 on Wednesday, both days with too much fat and not enough protein.

Thursday I weighed in at 217.6 lbs, so I paid for it. I’m back down to 215.4 lbs today so hopefully Thursday was just a lot of bloat. But hopefully I won’t mess up like that again.

Back to logging consistently now.

1 Like
35

August 21, 2025

Weight: 217.6 lbs :frowning:

Strength Training - Back, Triceps, Shoulders

Cable EZ Bar Pushdowns - 50x10, 70x10, 85x12,7

Parallel Grip Lat Pulldowns - 80x10, 120x10, 160x6, 150x7

Cable Overhead Triceps Extensions - 17.5x10, 27.5x18, 25x12

Machine Pulldowns - 100x10, 130x10, 160x8, 150x8

Cable Reverse Flies - 17.5x10, 27.5x8, 25x6

Cable Crossbody Lateral Raises - 10x10, 17.5x10, 15x10

Cardio - Incline Treadmill Walk: 60 mins, 7.0 incline, 4.2 km/hr

Nutrition: 2014 cal, 210 P, 142.9 C, 66.2 F

  • did a longer than normal cardio session out of shame for pigging out mid week.
  • solid lifting day. Thought about adding some biceps at the end but passed on it as I was pretty tired by the end.
2 Likes
36

Late to the party but here for the follow, especially when I saw your split. I’m also doing Chest/Shoulders + Biceps, Back + Triceps, Legs–I’m running it more asynchronously at the moment but it’s been a really good split for me so far. :+1: Keep up the good work!

1 Like
37

Thanks Moonflower! Yeah I love this split, it was only a small tweak from a push-pull-legs but hitting triceps on back day and biceps on chest/shoulders day just makes the quality of my arm work better.

1 Like
38

August 22, 2025

Weight: 215.4 lbs

Strength Training - Legs

Leg Extensions - 170x10, 220x10, 270x8,6

Leg Press - 195x10, 285x10, 375x10, 465x7,7

Kneeling Leg Curls - 50x10, 75x10, 100x8, 90x6

Adductor Machine - 200x10, 250x10, 300x8

Standing Calf Raise Machine - 300x10, 400x8,7

Cardio - Exercise Bike: 30 min, 21/100 resistance level, 15.14 km distance

Nutrition: 2060 cal, 173.2 P, 174.4 C, 75.8 F

  • solid leg day overall, but I definitely wussed out on that first work set of leg press. First 5 reps came up easy, 6th was a bit of a grind, then 7 was slow but I think I should have went for one more. Getting 7 on the second set makes it pretty obvious I had more in set 1. Might up the weight on these next sessions anyway despite not getting 10 reps today.
  • finally used my exercise bike after so long. I needed to get over the inertia of not using it and only relying on the treadmills at the gym for cardio. This should help me do cardio more frequently and consistently + eventually will be able to do harder cardio that is still low impact
  • skipped my last meal of the day (200g egg whites with 30g shredded cheese) and ended up underrating protein today. I was too tired and went to bed early yesterday
1 Like
39

Oh yes, it’s really been great for the quality of my arm work as well! I’ve found that as long as my arms recover well enough before the next session it’s a superior split for addressing my torso dominance right now. Great effort on your workouts!

1 Like
40

Exactly my thoughts! Thanks again

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