J_Mckinney’s training log

[6OH6Barbell]

Chest/back 9/29/24



Plate loaded chest press- 4 x 15-20 (5PPS)

Incline DB bench- 4 x 15-20 (w/95’s)

Incline machine flye- 4 x 15-20

Seated machine dips- 4 x 15-20

Lat pulldown w/neutral handles- 4 x 15-20

Seated chest supported row- 4 x 12-15

Machine barbell row- 4 x 12-15



Was happy to get some conditioning work in yesterday because the weather has put a slight damper on getting some more in this morning. Work schedule will change things up a little this coming week will attempt an arm day on Tuesday after work and shoulder day on Thursday. Consistency is key and having a garage gym has helped tremendously over the years when the work schedule starts going crazy.

 

[6OH6Barbell]

10/1/24 arm day:


Biceps:


Machine preacher curls- 4 x 15-20

EZ barbell curls- 4 x 15-20

Alt DB curls SS w/hammer curls- 4 x 20-25

Incline DB curls- 4 x 15-20


Triceps:


Machine tricep ext- 4 x 15-20

Tricep push downs- 4 x 15-20

Machine dips- 4 x 15-20

Close grip machine presses- 4 x 12-15

(Rigged this up with my ab machine works very well)



Shoulder day will be on 10/3/24

 

[6OH6Barbell]

10/3/24 shoulder day:

Machine Seated side laterals- 4 x 15-20

Viking press- 4 x 12-15



Tri-set:


Face pulls- 4 x 15-20
Band pull apart- 4 x 15-20
DB front raise- 4 x 15-20


Smith machine shrugs- 4 x 20-25



Conditioning work:


Tank sled push/pulls x 40yds x 12 (decreased rest periods on these today from 90 seconds to 60 seconds, felt like a nice challenge).



Lower body day 10/5/24

 

[6OH6Barbell]

10/5 /24 lower body day:


Leg press- 4 x 20 (10 plates)

Belt squat- 4 x 20 (300 plus 50lb in bands)

Leg extension- 4 x 15-20

Seated leg curl- 4 x 15-20

Smith machine calve raise- 4 x 25



Conditioning work:



Tank sled push/pull x 40yds x 12


Chest/back 10/6/24

 

[6OH6Barbell]

10/6/24 chest/back day

Plate loaded chest press- 4 x 15-20

Incline barbell bench- 4 x 12-15

Incline machine flye- 4 x 15-20

Machine dips- 4 x 15-20

Lat pulldown- 4 x 15-20

Chest supported row- 4 x 12-15

One arm DB row- 4 x 12-15


Took it easy on conditioning work today, this week coming I’m only scheduled to work 3 days instead of the usual 4 (weekly OT can kiss it lol!) so I’ll have an extra day open this week to make sure I’m getting some solid conditioning work in!

 

[6OH6Barbell]

10/8/24 Arm day:

Machine preacher curl- 4 x 15-20

DB curl SS with hammer curl- 4 x 20-25

Cable curls- 4 x 15-20

Seated DB concentration curls- 4 x 20-25



Machine overhead tricep ext- 4 x 15-20

Tricep press downs- 4 x 15-20

Machine dips- 4 x 15-20

Close grip machine press- 4 x 15-20



Snuck one in after work today, needed to blow off some steam. Gonna use my four day weekend coming up to hammer down on the conditioning work.



Shoulder day will be 10/10/24

 

[6OH6Barbell]

10/9/24 shoulder day:



Seated side laterals- 4 x 20-25

Standing 2” axle press- 185 x 4 x 15

Face pulls- 4 x 15-20

Band pull apart- 4 x 20-25

DB front raise- 4 x 15-20

Smith machine shrug- 4 x 25



Conditioning work:



Tank sled push/pull x 40yds x 20mins (didn’t keep track of sets, just hammered out as many as I could in 20 mins).



Felt good coming home from work this evening so I decided to go ahead and get a shoulder session in, going out of town tomorrow with the family to do some things with the kids while they’re on fall break from school. If I get back home tomorrow night at a decent hour I’ll attempt a lower body day.

Was glad to dust off the 2” axle in my garage gym tonight, not quite at the strength I had with it about 3 yrs ago (375ish 1RM) but was happy with how easy the 185 was moving. Last time I tried these (6 months ago) my left shoulder gave me fits but it felt very solid tonight so maybe I’ll push a little strength on this movement and see where it takes me.

 

[6OH6Barbell]

10/11/24 lower body day:


KB swing- 4 x 25

Belt squat w/50lb band tension:

225 x 20

275 x 20

300 x 2 x 20

Leg press- 4 x 15-20 (10 plates)

Leg extension- 4 x 15-20

Seated leg curl- 4 x 15-20

DB calve raise- 4 x 25


Conditioning work:


Tank sled push/pull x 50yds x 10


Been noticing improvements each week especially with getting my lower body strength back, I can also tell the tank sled is moving faster than what it did a couple months ago so it may be time to go up a level on the resistance. Dieting aspect has been very solid overall I can tell certain gym clothes are fitting much better than what they did a few weeks ago. Goal is to just maintain consistency going in to the colder months, and hopefully be close to some BW goals come spring.



10/12/24 will be chest/back