JaJL log

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JaJL
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Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#501

Post by JaJL » Sat Mar 11, 2023 9:29 am

3/11/23
Pause Squat: 325 x 3, 295 x 5
TnG BP: 185 x 10, 165 x 15 x 2
Arsenal Shoulder Press: 65/side x 10 x 3
Arsenal Chest Fly: 50/side x 15,13,13
Straight bar Tricep Pushdown: #10 x 15 x 3

JaJL
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Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#502

Post by JaJL » Sun Mar 12, 2023 10:41 am

3/12/23
Long Pause Bench: 176 x 6
Block Pull: 375 x 8, 440 x 8, 375 x 12 x 2
Chin Up: Bodyweight; 2 x 10, 2 x 8
DB rear Delt fly: 20 x 15 x 3
Ab wheel (paused): 3 x 15

JaJL
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Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#503

Post by JaJL » Tue Mar 14, 2023 3:56 am

3/14/23
Long Pause BP: 187 x 3 x 2
HBBS: 275 x 12, 250 x 10 x 2, 250 x 8
SGRDL: 264 x 8 x 3
Leg Ext: 90 x 12,12,10

Good day for an early morning lift

JaJL
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Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#504

Post by JaJL » Thu Mar 16, 2023 3:53 pm

3/16/23
Multi grip bench: 180 x 8, 160 x 12,10
Arsenal Incline BP: 60 x 8 x 2, 62.5 x 8 x 2
OH DB Tricep: 65 x 12,10,10
Seated Arnold Press: 40 x 12 x 3

JaJL
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Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#505

Post by JaJL » Fri Mar 17, 2023 5:35 am

3/17/23
Halting DL: 375 x 8, 330 x 12,10
Chest Supported Row: 115 x 9 x 4
DB Curl: 45 x 12,12,10
Decline Sit Up: 3 x 15

Meme pulls programming during this “work capacity” block

JaJL
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Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#506

Post by JaJL » Sat Mar 18, 2023 6:44 am

3/18/23
Camber bar squat: 335 x 8, 300 x 12,10
Lying Leg Curl: 70 x 10 x 2, 70 x 8 x 2
Box step up: 40’s x 12,10,10
45* back Ext: 50 x 12 x 3
Seated calf raise: 90 x 15 x 3

JaJL
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Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#507

Post by JaJL » Sun Mar 19, 2023 9:22 am

3/19/23
Incline Bench: 170 x 6, 155 x 7 x 2
LTE: 95 x 8 x 4
OH Single Arm Extension: 25 x 15 x 3
Incline DB Flye: 30 x 12 x 4
Lateral Raise: 25 x 15 x 3, 27.5 x 12

JaJL
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Posts: 586
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Location: Des Moines

Re: JaJL log

#508

Post by JaJL » Mon Mar 20, 2023 7:43 am

3/20/23
Machine Shrug: 405 x 8, 455 x 6, 410 x 6
Machine Pulldown: 115 x 10, 135 x 9 x 2, 135 x 10
Incline Curl: 30 x 12 x 4
Pulley Crunch: 70 x 15, 80 x 12 x 3

JaJL
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Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#509

Post by JaJL » Sat Mar 25, 2023 8:36 am

3/25/23
Chest Supported Row: 105 x 5 (PR), 90 x 8,7
Machine Pulldown: 135 x 10, 125 x 12 (per side)
Seated Row: 180 x 10, 170 x 14
Close Grip Pulldown: 160 x 14,8,4 (rest pause)
DB Rear Delt Flye: 25 x 15, 20 x 18

JaJL
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Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#510

Post by JaJL » Mon Mar 27, 2023 1:57 pm

3/27/23
Bench: 235 x 1, 210 x 3, 190 x 5 x 3
Chest Supported Row: 125 x 12, 115 x 14 x 2
LTE: 95 x 11, 85 x 15
Hammer Curl: 40 x 15, 35 x 18

JaJL
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Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#511

Post by JaJL » Tue Mar 28, 2023 2:12 pm

3/28/23
Squat: 450 x 1, 395 x 3
RDL: 355 x 5 x 3
Leg Extension: 90 x13, 80 x 16
Lying hamstring curl: 80 x 10, 70 x 14
Machine Calf Raise: #11 x 16, 10, 8

Body weight 199.4 this AM… first time I’ve been this light since I believe 2017

JaJL
Registered User
Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#512

Post by JaJL » Thu Mar 30, 2023 8:43 am

3/30/23
1. Dynamic Effort Bench Press - 155x3x10
2. Overhead Press - 120x10, 110x12
3. Weighted Chinup - 225x5x5, 200x15
4. Weighted Dip - 200x12, 200x12, 200x12
5. Arsenal Strength Fly - 50x15, 50x15
6a. Dumbbell Lateral Raise - 25x18, 25x15
6b. Dumbbell Curl - 35x20, 35x16
6c. Dumbbell Shrug - 80x15, 80x15

JaJL
Registered User
Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#513

Post by JaJL » Fri Mar 31, 2023 7:41 am

3/31/23
1. Dynamic Effort Back Squat - 290x2, 290x2, 290x2, 290x2, 290x2, 290x2, 290x2, 290x2, 290x2, 290x2
2. Dynamic Effort Deadlift - 350x1, 350x1, 350x1, 350x1, 350x1, 350x1, 350x1, 350x1, 350x1, 350x1
3. Hack Squat Machine - 245x12, 245x12
4. 45 Degree Back Raise - 55x15, 55x15, 55x15
5a. Weighted Decline Sit-Up - 0x15, 0x15, 0x15
5b. Dumbbell Side Bend - 45x15, 45x15, 45x15

Heading to Chicago for a course this afternoon; gonna try to do a little cardio in the hotel gym tonight.

JaJL
Registered User
Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#514

Post by JaJL » Tue Apr 04, 2023 4:00 pm

4/3/23
1. Squat - 415x1 @2RIR, 325x5, 325x5, 325x5, 325x5, 325x5
2. Spoto Press - 135x7, 135x7, 135x7, 135x7, 135x7, 135x7, 135x7, 135x7
3. Weighted Pull-Up - 205x8, 205x8, 205x6
4. Ab Rollout - 12, 10, 10

JaJL
Registered User
Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#515

Post by JaJL » Wed Apr 05, 2023 4:07 pm

4/5/23
1. Incline Bench Press - 125x7, 125x7, 125x7, 125x7, 125x7, 125x7, 125x7, 125x7
2. Deficit Deadlift - 286x7, 286x7, 286x7, 286x7, 286x7, 286x7, 286x7
3. Bent Over Db Row - 90x15, 90x13, 90x13
4. Dumbbell Curl - 35x15, 35x15, 35x12
5. Rope Pushdown - 70x15, 70x15, 70x15

JaJL
Registered User
Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#516

Post by JaJL » Thu Apr 06, 2023 3:48 pm

4/6/23
1. Bench Press - 210x1 @3RIR, 165x5, 165x5, 165x5, 165x5, 165x5, 165x5, 165x5
2. Front Squat - 185x7, 185x7, 185x7, 185x7, 185x7, 185x7
3. Machine Pulldown - 240x14, 240x14, 240x14
4. Abdominal Crunch Machine - 70x15, 70x12, 70x12

JaJL
Registered User
Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#517

Post by JaJL » Sun Apr 09, 2023 9:38 am

4/9/23
Deadlift: 440 x 3, 374 x 5 x 4
3ct Pause Bench Press: 192.5 x 1, 181.5 x 4, 181.5 x 2 x 4
Bulgarian Split Squat: 85 x 10, 85 x 6 x 3

JaJL
Registered User
Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#518

Post by JaJL » Sun Apr 16, 2023 2:04 pm

4/16/23
1. Bench Press - 165x8 @4RIR, 165x8 @4RIR, 175x6 @4RIR, 175x6 @3RIR
2. Arsenal Strength Fly - 50x14 @4RIR, 50x14, 50x14, 50x14
3. Weighted Chinup - 200x15, 200x5, 200x5, 200x5, 200x5
4. One-Arm Dumbbell Row - 75x10, 75x10, 75x10, 75x10
5a. Dumbbell Curl - 35x12, 35x12, 35x12
5b. Weighted Dip - 200x12, 200x12, 200x12
6a. Seated Lateral Raise - 25x13, 20x15, 20x15
6b. Db Rear Delt Fly - 20x15, 20x12, 20x12
7. Hammer Strength Abdominal Crunch - 60x18, 60x18, 60x18

Trying to follow something… want to get a little bit leaner. Bodybuilding type work

JaJL
Registered User
Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#519

Post by JaJL » Tue Apr 18, 2023 3:31 pm

4/17/23
1. Ssb Squat - 265x8 @5RIR, 290x6 @4RIR, 315x4 @4RIR, 275x8
2. SSB Good Mornings - 155x10, 170x10 @4RIR, 170x10
3. Single Leg Hamstring Curl - 80x12, 90x12, 90x10
4. Pendulum Squat - 345x12 @4RIR, 345x12 @3RIR, 345x10
5. Glute Hip Thrusts - 275x10, 275x10, 275x10
6. Smith Machine Calf Raises - 225x15, 225x15, 225x15, 225x15
7. Plank - 0:45, 0:45, 0:45, 0:45

4/18/23
1. DB Incline Bench Press - 65x10, 65x10, 65x8, 65x8
2. Chest Press Machine - 180x10, 200x10, 200x10
3. Dumbbell Fly - 25x15, 25x15, 25x15
4. Dumbbell Shoulder Press - 50x10, 50x9, 50x9, 50x8
5a. Overhead Dumbbell Tricep Extension - 60x12, 60x10, 60x10
5b. Rope Pushdown - 11x12, 11x12, 11x12
6. Upright Row - 60x10, 70x10, 80x10, 80x10

JaJL
Registered User
Posts: 586
Joined: Tue Jan 01, 2019 1:33 pm
Location: Des Moines

Re: JaJL log

#520

Post by JaJL » Fri Apr 28, 2023 3:00 pm

Training this week:
Day 1
1. Feet Up Bench Press - 170x10 @4RIR, 170x10 @3RIR, 170x10 @3RIR, 170x10 @2RIR
2. Seated Ohp - 95x12, 95x12, 95x12, 95x12 @3RIR
3. Machine Pulldown - 230x15, 230x12, 230x12, 230x12
4. Low Incline Db Press - 60x12 @5RIR, 60x12 @4RIR, 60x12 @4RIR, 60x12 @3RIR
5a. Dumbbell Curl - 35x15, 35x13, 35x12
5b. Dumbbell Lateral Raise - 20x13, 20x13, 20x12

Day 2
1. Ssb Squat - 255x10 @5RIR, 255x10 @5RIR, 255x10 @5RIR, 255x10 @5RIR
2. SSB Good Mornings - 155x12, 155x12, 155x12, 155x12 @5RIR
3. Leg Press - 315x12, 315x12, 315x12, 315x12 @4RIR
4. Weighted Back Extension - 45x15, 45x15, 45x15
5. Hammer Strength Abdominal Crunch - 70x15, 70x15, 70x12

Day 3
1. Incline Bench Press - 155x10, 155x8, 145x10, 145x10 @3RIR
2. Close-Grip Bench Press - 150x12, 150x12, 150x12, 150x12 @5RIR
3. Hammer Strength Iso-Lateral Row - 180x15, 180x15, 180x15, 180x15
4. Arsenal Strength Fly - 55x15, 55x12, 55x12
5. EZ Bar Curl - 70x15, 70x12, 70x12
6. Upright Row - 80x12, 80x12, 80x12

Day 4
1. Rack Pull - 405x10, 405x10, 405x10, 405x10 @4RIR
2. Hack Squat Machine - 295x12, 295x12, 295x12, 295x12 @4RIR
3. Single Leg Hamstring Curl - 80x15, 80x15, 80x15
4. Machine Standing Calf Raise - 11x12, 11x12, 11x12
5. Weighted Decline Sit-Up - 25x12, 25x12, 25x10

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