J_Mckinney’s training log

[6OH6Barbell]

Hello everyone! Just wanted to get my training log going by logging my shoulder day from yesterday 8/29/24. Overall goal currently is weight loss while keeping as much muscle as possible.


Shoulder day:

Seated machine lateral raise- 4 x 20
Viking press- 2 plates (126 lbs x 20)
3 plates (171 lbs x 20)
4 plates (216 lbs 2 x 12)
Tri-Set:

1.) Face pulls- 4 x 15-20
2.) Dumbbell front raise- 4 x 15-20
3.) Band pull apart- 4 x 15-20

Smith machine shrug- 4 x 15-20


Conditioning work is done every day I lift I alternate sled drags and sled pushes (with a resistance sled tank) I usually keep it very simple and set a timer for 20 mins and complete as many sets as I can within the allotted time keeping rest periods as short as possible.

Sled drags w/ 125 lbs of weight - 30yds x 15 sets.

These are done on grass not pavement so it doesn’t take a crazy amount of weight to get a good workout in.

Tomorrow 8/31/24 will be a chest/back day.

 

[6OH6Barbell]

8/31/24 Chest/Back day

Seated chest press- 3pps x 20
4pps x 20
(4pps and a quarter) 2 x 15-20

Incline machine flye- 4 x 15-20
Incline dumbbell press- 4 x 20 (w/85’s)
Machine dips- 4 x 15-20
Lat pull down- 4 x 15-20
Chest supported row- 4 x 15-20
Smith machine row- 4 x 12-15


Conditioning work:

Sled drags w/125lbs x 30yds x 12

Nutrition has been very consistent the last 5-6 months. Utilizing an air fryer and rice cooker makes it super easy for meal prep, diet consists mainly of grilled chicken breast, white rice, plain sweet potatoes, and a few other veggies. Been keeping meat portions to 4oz per meal, rice between 1 and 1.5 cups per meal, and 1 serving per meal of veggies when I use them (probably between 120-180g depending on kind).

Tomorrow 9/1/24 will be Arm day (biceps/triceps)

 

[6OH6Barbell]

9/1/24 Biceps/Triceps/conditioning work:

Biceps:

Machine preacher curl- 4 x 15-20
Alternating DB curl- 4 x 20 (10 per arm)
Ez barbell 21’s- 4 sets

Triceps:

Tricep push downs- 4 x 15-20
Machine overhead extensions- 4 x 15-20
Machine dips- 4 x 15-20

Conditioning work:

Sled drags x 30yds x 12 sets

Typically I’ll superset a lot on arm day on the preacher curl machine because I can do a curl and push movement by adjusting the pin on the arm of the machine.

Lower body day coming up on 9/3/24

 

[6OH6Barbell]

9/3/24 Lower body day!



Warm up:



Kettlebell swings- 45lbs 4 x 25



Workout:



Leg press- 4 plates x 20

6 plates x 20

8 plates x 2 sets x 15-20

6 plates x 15-20

4 plates x 15-20



Belt squat w/50lbs band tension:

185 x 20

205 x 20

225 x 15

250 x 15



Leg extensions- 4 x 15

Seated leg curls- 4 x 15

Weighted calf raises- 4 x 15





Kept it on the light side with lower body today, I’ll progress to heavier weights over the next few weeks. I’ve been slow about building my leg strength backup due to a discectomy I had 2.5 years ago. I’ve been completely pain free since having it done just being cautious about how fast I’m trying to build strength back up in my lower body as well as focusing on dropping BW to reduce the risk of anything happening again to my back.



Chest and Back will be on 9/6/24

 

[IronSoul]

Good work in here man. I will be following. I agree with you on the air fryer. I don't have a rice cooker yet and have been meaning to get one. I freaking love the air fryer though. It helps so much, especially having 6 kids. It really helps with prepping food, and even their stuff sometimes. I used to think they were so dumb until I got one and figured it out. They are great.

 

[IronSoul]

Have you ever considered some light intensity cardio post lift instead of always the intense conditioning? Or maybe alternating the two? It will give your CNS a break but still work on shedding the weight and let you recover better. Just an idea

 

[6OH6Barbell]

Good work in here man. I will be following. I agree with you on the air fryer. I don't have a rice cooker yet and have been meaning to get one. I freaking love the air fryer though. It helps so much, especially having 6 kids. It really helps with prepping food, and even their stuff sometimes. I used to think they were so dumb until I got one and figured it out. They are great.

Thank you! And I completely understand how important time management is with kids because I have 3 myself lol. And the rice cooker was a game changer I just purchased it 6 months ago and wished I would’ve gotten one 10 years ago, just throw the right measurement of rice and water in it and you don’t even have to look at it again until you’re ready to put it in meal prep containers.

 

[6OH6Barbell]

Have you ever considered some light intensity cardio post lift instead of always the intense conditioning? Or maybe alternating the two? It will give your CNS a break but still work on shedding the weight and let you recover better. Just an idea

Excellent point about alternating the two for recovery purposes, typically I’ll auto regulate I may go 3-4 sessions in a row with the sled drags before I start feeling beat down then I’ll switch it up a session or two with lower intensity style things like walking/light jogging or if fatigue feels high enough I may just give myself a day or two break completely from any style of conditioning/cardio. Honestly I’d love to get something like a resistance bike to add to my garage gym as well to have more variety with the cardio.

 

[6OH6Barbell]

9/5/24 chest/back day



Seated chest press- 3pps x 20

4pps x 2 x 20

5pps x 20



Incline machine flye- 4 x 15

Incline barbell bench- 225lbs 5 x 12

Machine dips- 4 x 15-20

Lat pull down- 4 x 15-20

Seated machine row- 4 x 15-20

One arm DB row- 4 x 12-15





Took a break on conditioning work today due to a good leg day yesterday, opted for some 1 on 1 basketball in the driveway against my oldest son just to get the heart rate going and burn a few extra calories only lasted about 25 minutes and was fairly low intensity.



Arm day tomorrow 9/6/24

 

[6OH6Barbell]

9/6/24 Arm day (biceps/triceps)

Machine preacher curl- 4 x 15-20
Alternating DB curl- 4 x 10-12 (per arm)
Machine rope hammer curl- 4 x 15-20
EZ barbell 21’s- x 4 sets
Machine overhead extension- 4 x 15-20
Tricep push downs- 4 x 15-20
Machine dips- 4 x 15-20

Conditioning work:

Tank sled pushes x 40yds x 10 sets

Resistance setting on sled set at 3 (out of 8) which is plenty enough for conditioning work, this thing is a beast on setting 7 and 8 lol!

Jumped straight in this morning in the garage gym after dropping the kids off at school, everything felt great and I was surprisingly well rested for having worked the last 4 days in a row (12hr shifts).

Shoulder day tomorrow 9/7/24

 

[6OH6Barbell]

9/7/24 Shoulder day:

Machine seated side laterals- 4 x 15-20
Plate loaded machine OHP- 2pps x 20
3pps x 2 x 12
3pps and a quarter x 12

Tri-set:

Face pulls 4 x 15
Band pull apart 4 x 15
Standing DB front raise 4 x 12

Smith machine shrugs- 4 x 15-20


No cardio today decided to let 45 minutes of weed eating take its place lol!

Lower body day tomorrow 9/8/24

 

[6OH6Barbell]

9/8/24 Lower body day:

Warm up: kettlebell swings 4 x 25

Leg press- 4 plates x 2 x 20
6 plates x 20
8 plates x 20
8 plates and a quarter x 2 x 20
6 plates x 20
4 plates x 20

Belt squat w/50lbs band tension:
185 x 20
225 x 20
245 x 20
265 x 15

Leg extension- 4 x 12-15
Seated leg curl- 4 x 15
Smith machine weighted calve raise- 4 x 25


Conditioning work:

Tank sled pushes x 40yds x 8 sets



Pyramid sets on the leg press were a nice little shock to the system, will slowly add weight to these and belt squats over the next few weeks.

9/10/24 will be chest/back