J_Mckinney’s training log

[6OH6Barbell]

10/20/24 Chest and Back:



Incline barbell bench- 5 x 15-20

Incline machine flye- 5 x 20-25

Plate loaded chest press- 3 x 20-25

3 PPS w/heaviest bands I have



Lat pulldown- 5 x 15-20

Chest supported row- 5 x 15-20



No conditioning work today!



Had a lot going on today so I was in a rush to get some work in, youngest son came down with bilateral ear infection and strep had trouble keeping fluids down for about 5 days and got dehydrated enough that we took him in to the local ER for some IV hydration and get antibiotics started for both infections he looked like death on a cracker but is on the mend as of today 10/21/24.

 

[6OH6Barbell]

10/21/24 Arm day:



Machine preacher curl: 4 x 15-20

SS w/

Machine overhead tricep extension: 4 x 15-20



Trice press downs: 4 x 15-20

SS w/

Wide grip standing machine curls: 4 x 15-20



Machine dips: 4 x 15-20

SS w/

DB concentration curls: 4 x 15-20



Machine close grip bench: 4 x 12-15

SS w/

Reverse grip barbell curl: 4 x 12-15



Conditioning work:


Tank sled push/pull x 40yds x 12


Shoulders tomorrow 10/22/24

 

[6OH6Barbell]

10/22/24 shoulder day:



Seated side lateral raises- 4 x 15-20

2” axle press- 135 x 15

185 x 3 x 12-15

High rep Viking press w/light band added:

170lbs x 2 x 15



Tri-set:



Face pulls- 4 x 15-20

Band pull apart- 4 x 15-20

DB front raise- 4 x 15-20



Machine shrug- 4 x 20-25



Conditioning work:



Tank sled push/pull x 40yds x 12

 

[6OH6Barbell]

10/24/24 lower body day:



Was in a bit of a rush after work this evening because my local city was having a huge trunk or treat and my children wanted to go to it. So today was extra quick with a few pyramid sets thrown in for added intensity.



Leg press: 6 plates x 20

8 plates x 20

10 plates x 20

12 plates x 20

10 plates x 20

8 plates x 20

6 plates x 20



Had my oldest son loading plates for this so rest periods were about 30 seconds.



Belt squat w/50lb band tension:



225 x 20

275 x 20

315 x 20

355 x 20





Workout concluded there, 6 months worth of GPP work has done wonders for my conditioning otherwise I’d been laid up after those leg press sets. Felt great after leaving the garage gym and even ended up walking about 4-5 miles in the city during the trunk or treat only complaint there was my aching feet but after working all day, a leg workout, and walking around the city for 2 hours that’s to be expected lol!

 

[6OH6Barbell]

10/26/24 chest/back



Plate loaded chest press- 3pps w/bands

4 x 15-20

Incline barbell bench- 4 x 15-20

Incline machine flye- 4 x 15-20

Machine dips- 4 x 15-20

Lat pull downs- 4 x 15-20

Seated chest supported row- 4 x 15-20

Bent over barbell rows- 4 x 12-15



Conditioning work:



Tank sled push/pull x 40yds x 12