J_Mckinney’s training log

[6OH6Barbell]

9/10/24 chest/back day

Machine chest press- 2pps x 20
3pps x 20
4pps x 20
5pps x 20

Machine incline flye- 4 x 15-20
Incline barbell bench- 4 x 12-15 (225lbs)
Machine dips- 4 x 15-20
Lat Pulldown- 4 x 15-20
Seated chest supported row- 4 x 15-20
One arm DB row- 4 x 12-15

Decided to just take a brisk 25 minute walk on a slight incline today to get some cardio in. Meal prep has been on point especially on work days so I’ll continue hammering away in hopes of inching progress step by step.


9/12/24 will be Biceps/Triceps

 

[6OH6Barbell]

9/12/24 bicep/tricep day

Machine preacher curl- 4 x 15-20
Superset w/
Machine overhead tricep ext- 4 x 15-20

Alternating DB curl- 4 x 20
Superset w/
Tricep press downs- 4 x 15-20

Ez barbell 21’s x 4 sets
Superset w/
Machine dips- 4 x 15-20


Conditioning work:

Tank sled pushes x 30yds x 12

9/14/24 will be a shoulder day.

 

[6OH6Barbell]

Shoulder day 9/14/24

Seated overhead DB press- 5 x 20 w/80’s
Machine seated side laterals- 4 x 15-20
Upright rows- 4 x 12-15
Face pulls- 4 x 15-20
Band pull apart- 4 x 15-20
Smith machine shrugs- 4 x 20-25

Conditioning work:

Resistance tank pushes x 50yds x 8


Overall solid workout considering I Had to work today, GPP base is getting better each week and is helping recovery tremendously!

Lower body day 9/15/24

 

[6OH6Barbell]

Lower body day 9/15/24

Kettlebell swings- 4 x 25 (warm up)
Leg press- 4 plates x 20
6 plates x 20
8 plates x 20
10 plates x 20
8 plates x 20
6 plates x 20
4 plates x 20

Belt squat w/50lbs in band tension
185 x 20
235 x 20
275 x 2 x 15
Leg extensions- 4 x 12-15
Seated leg curls- 4 x 12-15
Weighted calve raises- 4 x 20-25


Conditioning work:

Tank sled alternating pushing forward/pulling backwards x 40yds x 10


Feeling good and feeling like I’m recovering well each day from the workouts, will continue to push forward and adjust when my body tells me to.

 

[6OH6Barbell]

9/17/24 Chest/Back



Machine chest press- 2pps x 20

3pps x 20

4pps x 20

5pps x 2 x 12



Incline DB press- 4 x 15-20 (w/85’s)

Incline machine flye- 4 x 15-20

Machine dips- 4 x 15-20

Lat pulldown- 4 x 12-15

Chest supported row- 4 x 12-15

T-bar rows- 4 x 12-15





Conditioning work:



Tank sled push/pulls x 40yds x 10 upped resistance to level 4 today instead of 3.





Bicep/tricep day next on 9/19/24

 

[6OH6Barbell]

9/19/24 bicep/tricep day



Machine preacher curl- 4 x 15-20 (added 10lbs to these)

Machine rope curls- 4 x 15-20

EZ barbell 21’s x 4 sets

Machine overhead tricep ext- 4 x 15-20

Tricep press downs- 4 x 15-20

Machine dips- 4 x 15-20



Conditioning work:



Tank sled push/pulls x 40yds x 10





Added 10lbs to the preacher curls and overhead tricep extensions today.



Shoulder day on 9/20/24

 

[6OH6Barbell]

9/21/24 shoulder day



Viking press- 4 x 12-15 (185lbs)

Seated machine laterals- 4 x 15-20

Face pulls- 4 x 15-20

Front raises- 4 x 12-15

Band pull apart- 4 x 15-20

Smith machine shrugs- 4 x 20-25





Conditioning work:



Sled tank pushes/pulls x 40yds x 10





Fairly fatigued today, trained hard Thursday and then cut grass for an hour and a half and then played some basketball with my oldest son for about an hour. So going in to Friday I was already feeling tired and ended up having a crappy day at work which resulted in me working almost 14 hours then had to pick up a several hundred dollar grocery order and had the pleasure of packing all that in and putting it away lol! So this morning I felt like a train had ran overtop of me but I persisted and decided to cut back on the weight for the Viking presses.



Tomorrow is suppose to be lower body but I’m gonna go by feel when I wake up in the AM if I’m feeling like crap I’ll probably take a rest day and push leg day to Tuesday.

 

[6OH6Barbell]

9/22/24 lower body day:

Kettlebell swings- 4 x 25
Belt squat w/50lbs band tension:
185 x 20
225 x 20
275 x 3 x 20
Leg press: 8 plates x 4 x 20
Leg extensions- 4 x 15
Seated leg curls- 4 x 15
Smith machine calf raise- 4 x 25


Got a solid 8 hours of sleep last night and woke up feeling quite a bit better recovery wise (hopefully a testament to much improved GPP over the last 5 months with the conditioning work). Decided to play it safe and cut conditioning work today and just focus on a solid leg day.

9/24/24 will be chest/back day

 

[6OH6Barbell]

9/24/24 chest/back

Incline DB bench: 4 x 15 w/95’s
Incline machine flye: 4 x 15-20
Machine dips: 4 x 15
Neutral grip lat pulldown: 4 x 15
Chest supported row: 4 x 12-15
One arm DB row: 4 x 12-15


Conditioning work:

Tank sled pushes/pulls x 50yds x 8



Biceps/triceps tomorrow 9/25/24

 

[6OH6Barbell]

9/25/24 biceps/triceps



Machine preacher curl- 4 x 15-20

Superset w/

Machine tricep extension- 4 x 15-20



Tricep press down- 4 x 15-20

Superset w/

Alternating DB curl- 4 x 15-20



Machine dips- 4 x 15-20

Superset w/

Machine rope curl- 4 x 15-20





Todays workout went super quick all done within half an hour, was pressed for time with school pickup for the kids. Has also poured the rain all day today and was still raining during workout so I skipped conditioning work and will try to hit it hard next lift day to makeup for today.





Shoulder workout possibly tomorrow depending on what time I get out of work.

 

[6OH6Barbell]

9/26/24. Shoulder workout



Seated side lateral raises- 4 x 15-20

Overhead machine press- 4 x 12-15

Face pulls- 4 x 15-20

Band pull apart- 4 x 20

DB front raise- 4 x 12-15

Machine shrugs- 4 x 20-25





Been pouring the rain for two days straight so my yard has been a mess, trying not to beat myself up over missing two conditioning sessions trying to stay positive by convincing myself my body needed the extra recovery lol!



May do a lower body session today this evening after work depending on how I’m feeling…

 

[6OH6Barbell]

9/28/24 lower body day





Leg press- 10 plates x 5 x 15-20

Belt squat w/50lb bands- 225 x 20

250 x 20

275 x 3 x 20

Seated leg curl- 4 x 15-20

Leg extensions- 4 x 15-20

Smith machine calve raises- 4 x 25





Conditioning work:



Tank sled push/pulls x 40yds x 10




Chest/back tomorrow 9/29/24