Internet Lifter's Training Log

Bigger Stronger Leaner Over 35 Lifter
202

11/28/23
Warm up:
Jump rope x100 or jumping jacks x25
BW squats x10
Mountain climbers x10
X4

Box jumps;
30"x5
36x5

Squat:
160x5
185x5
205x9

SSB Squat:
176x5x5

45° Back raises:
75x11
75x10x3

A. Lying tricep extension, ez bar:
60x10x5

B. EZ bar curls
50x10x2
50x12
60x10x2

C1. Seated hamstring curl, single leg:
80x10x2

C2. Seated calf raise:
110x10x2

I feel terrible, I’m stressed from work and the lingering cold is draining me. Still managed to hit goal reps on squat

2 Likes
203

11/30/23
Warm up:
None, got to the gym late, went straight into bench warm ups alternating with chin ups

Bench:
145x5
165x5
185x7
145x5x5

DB Rows:
80x10x5

A. Hanging leg raises:
BWx10x5

B. Incline DB bench:
60x10x3
60x7x2

2 Likes
204

12/1/23
Warm up:
Jump rope x100
BW squats x10
Mountain climbers or groiners or cossack squats x10
X4

Box jumps:
30"x5
36"x5

Deadlift:
215x5
245x5
275x9
215x5x5

A. GHR:
BWx9
BWx8x2
BWx7x2

B. Tricep cable pushdowns, single arm, reverse grip:
30x6
25x10x4

C. DB curls:
30x10x2
30x8x3

2 Likes
205

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10000052801920×1536 147 KB

This is, I think, a PR for me as far as lifting consistently. I had a habit of randomly missing 2-3 weeks in the past which would spiral into longer periods of not lifting or only doing cardio. My diet has also been the best as far as tracking and always hitting enough calories and protein every day.

2 Likes
206

12/4/23
Warm up:
Rope climb machine x25
Cable seated overhead press machine x25
Tricep cable pushdowns/extensions x25
X4

SOHP:
90x5
100x5
115x5
90x5x5

A. Lat pull down, single arm:
Light band doubled over x10x5
arm/elbow path was to the side like a wide grip pull down

B. Ab wheel:
BWx16x3 from knees
BWx5x2 from feet, not quite full extension

C. Push ups:
Hands on boxes, feet elevated just above back
+25 x7
+35 x8
+40 x8x3

I got a text while in the gym and had to leave right after SOHP to go to the pharmacy before it closed to pick up some medicine for my daughter. I did my assistance lifts at home and had to substitute chin ups and dips for these lifts.

1 Like
207

12/5/23
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers, side planks or cossack squats x10
X3

Box jumps:
36"x5x2

Squat:
150x5
175x5
195x5

SSB squat:
166x5x5

Seated hamstring curl, single leg:
80x10
85x6
90x6

45° Back raises:
75x10
75x11x2

Lying tricep extension:
70x10
70x8
60x10x3

Curls, ez bar:
60x10x5

2 Likes
208

12/7/23
Warm up:
Jump rope x100
Push ups x15
Bent over DB row x25
X4

Bench:
135x5
155x5
175x5
135x5x5

DB row:
80x11
80x10x4

DB incline bench:
60x11
60x10x2

Hanging leg raises:
BWx15
BWx10
BWx15

2 Likes
209

12/8/2023
Warm up:
Jump rope x100
DB squats x15
Mountain climbers x25
X3

Deadlift:
200x5
230x5
260x5
200x5x5

GHR:
BWx10
BWx9
BWx8
BWx7x2

Tricep cable push down, single arm:
22.5x12x2
25x10x2
25x11

DB curls:
30x10x3

Rear delt cable reverse flies:
17.5x10x3

2 Likes
210

12/11/23
Warm up:
Jump rope x100
Push ups x15
TRX inverted rows x15
3x

SOHP:
100x5
115x5
130x5
100x5x5

A. Pull ups:
+26.4x6x5

B Dips:
+26.4x6x5

TRX “roll outs”:
BWx6x3 from feet straps at about knee height

2 Likes
211

12/12/23
Warm up:
Jumping jacks x25
BW squats x10
Mountain climbers x10
X3

Box jumps:
30"x5
36"x5

Squat:
175x5
195x5
230x1
220x8 PR

SSB Squat:
191x5x3
176x5x2

45° Back raises:
75x11x3

Lying tricep extensions, ez bar:
70x11
70x9

Curls, ez bar:
70x10x2

2 Likes
212

12/15/23
Warm up:
Jump rope x100x3
Push ups x15x2
Band Pull aparts x20x2

Bench:
155x5
175x5
195x4
155x5x5

DB rows:
80x11x2
80x10x3

DB incline bench: higher incline because the adjustable benches were taken
55x10x3
55x9
55x10

Hanging leg raises:
BWx10x5

I missed yesterday’s workout because I was sick, I have some kind of sinus infection and I didn’t want to feel what it would be like to strain with the headache and congestion. I’m still sick and can barely breath but the headache is gone and I can’t miss more workouts.

3 Likes
213

12/16/23
Warm up:
Jumping jacks x25
BW squats x10
Mountain climbers x10
X3

Box jumps:
36"x5x2

Deadlift:
230x5
260x5
290x6
230x5x5

GHR:
BWx10x2
BWx9
BWx7x2

Tricep cable pushdowns, single arm:
27.5x9x2
25x10x3

DB curl, single arm:
35x6x5

Standing calf raises machine:
170x10x2

Well that concludes this cycle, only hit a PR on squat, not ideal but I feel well positioned for next year. Thinking about trying a different program or rep progression besides 531, definitely going to a 3x a week template because I am also taking some classes. I came up with a heavy medium light template based on INOL (prilipins chart, intensity + number of lifts), I think it would be fun and I like the way it looks on paper.

1 Like
214

12/18/23
Warm up:
Jump rope x100
BW squat x10
Mountain climber x10
Push ups x5
X3

Box jumps:
30"x5x2

Squat:
195x6x3

BB Incline bench:
125x10x3

45° Back raises:
75x12x3

A. Chin ups:
+26.4x7
+26.4x6x2

B. Dips:
+26.4x7x3

1 Like
215

12/29/23
Bench:
175x6x3

SSB squat:
151x8x3

DB rows:
80x10x3

Seated hamstring curls, single leg:
70x10
90x5
89x9

Hanging leg raises:
BWx10

Tricep rope pushdowns:
47.5x10

I was sick all last week, and just starting to feel better now. Some kind of virus turned into a sinus infection, could barely go up the stairs without getting dizzy. Been on antibiotics since Christmas, my nose was still running working out today. I did some deadlifts at home yesterday, did sets of 5 up to like 255 then some singles up to 305. Did some random stuff with bands whenever I could but really not much.

2 Likes
216

12/30/23
55min walking and running on a trail through the woods. About 3 miles. Lots of mud.

1 Like
217

1/2/23
Warm up:
Jump rope x100
BW squat x10
Mountain climber x15
X3

Squat:
195x6x3

GHR:
BWx10x3

BB Incline bench:
125x10x2
125x9

A. Chin ups:
+26.4x7x3

B. Dips:
+26.4x7x3

Seated face pulls, double pulley D handles:
27.5x10x3

Basically repeated the workout from 12/18 and started the progression over since I missed a whole bunch of days

1 Like
218

1/4/23
Warm up:
Jumping jacks x25
Squats/cossack squats x10
Mountain climbers/groiners x10
X3

Box jumps:
36"x5

Deadlift:
205x5
235x5
275x5
235x5
205x5

SOHP:
90x5
105x5
120x5
105x5
90x5

A. Tricep cable pushdowns, single arm:
27.5x9x2
27.5x7

B. DB curls:
35x7x3

C. Hanging leg raises:
BWx11x3

Got to the gym late but finished everything in 45min.

1 Like
219

1/6/23
Warm up:
Jumping jacks x25
Squats, cossack squats, burpees x10
Mountain climbers x10
X3

Box jumps:
30"x5
36"x5

Bench:
180x6x3

SSB squats:
145x10x3

DB Rows:
80x11x3

A. DB incline bench:
55x11x2
55x9

B. Side lying DB rear delt raise:
10x10x2

Quick in and out, my low back muscles/QL on my right side are real tight and sore right now

1 Like
220

1/9/23
Warm:
Limber 11

Box jumps:
30"x5
36"x5

Squat:
200x5x3

Incline BB bench:
130x9x3

A. Chin ups: wide rock grip:
+30x7x3

B. Dips:
+30x7x2
BWx18

Face pulls, seated double pulley:
27.5x11x3

My right low back, right glute and right leg have been feeling all screwed up, sciatica-like, but this workout went well. Crazy storm going on tonight, high winds and torrential rain.

1 Like
221

1/11/23
Warm up:
Jumping jacks x25/jump rope x100
Squats/cossack squats x10
Mountain climbers/groiners x10
X3

Box jumps:
30"x4
36"x3
42"x1
36"x2

Deadlift:
225x5
250x3
285x4

SOHP:
100x5
110x5
125x7
110x5
100x10

Tricep push down, single arm:
20x12
30x3
20x11
27.5x5

DB curls:
35x8
35x7x2

Hanging leg raises:
BWx12x3

My grip sucks I can’t hold onto the deadlifts, and I forgot my liquid chalk, so I got halfway up on rep 5 on the top set, then my grip starting slipping and I kind of paused at the knee which strained my back again.

1 Like