JCW's log
Moderator: Chebass88
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- Location: Madison, Wisconsin, USA
- Age: 41
JCW's log
Starting up a log here. In the middle of my own version BBM Legacy Hyper 4-day (just about to start Week 4 in a couple of hours). I've de-emphasized the squat a bit since I'm recovering from an injury, and I've added more upper body work since I'm particularly weaker up there than I should be, and I seem to be responding well to it.
5'9", 220ish lbs, been training seriously for under a year.
5'9", 220ish lbs, been training seriously for under a year.
- mbasic
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- Age: 104
Re: JCW's log
welcome.
nice to have more people in here logging progress !
nice to have more people in here logging progress !
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- Registered User
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- Joined: Wed Jan 09, 2019 12:05 pm
- Location: Madison, Wisconsin, USA
- Age: 41
Re: JCW's log
MONDAY - day off. Felt generally wiped out after the busy holiday weekend, so opted to prioritize sleep.
TUESDAY -
Main Lifts (4 mins between each set)
HBBSQ
175x6 @ 5.5
185x6 @ 6.5
195x6 @ 7
195x6 @ 7
195x6 @ 7
205x6 @ 7.5
OHP
105x6 @ 6.5
110x6 @ 7.5
110x6 @ 7.5
110x6 @ 7.5
115x6 @ 8
115x6 @ 9
BP
135x10 @ 6.5
140x10 @ 7.5
140x10 @ 7.5
145x10 @ 8.5
145x10 @ 8.5
Accessory movements (1-2 mins between sets)
BICEP CURL
50x15 @ 7
50x11 @ 10
TRICEPS-PD
52.5x16 @ 7
55x15 @ 8
55x15 @ 9.5
WRIST CURL
70x15 @ 7
70x15 @ 7
70x21 @ 9
TUESDAY -
Main Lifts (4 mins between each set)
HBBSQ
175x6 @ 5.5
185x6 @ 6.5
195x6 @ 7
195x6 @ 7
195x6 @ 7
205x6 @ 7.5
OHP
105x6 @ 6.5
110x6 @ 7.5
110x6 @ 7.5
110x6 @ 7.5
115x6 @ 8
115x6 @ 9
BP
135x10 @ 6.5
140x10 @ 7.5
140x10 @ 7.5
145x10 @ 8.5
145x10 @ 8.5
Accessory movements (1-2 mins between sets)
BICEP CURL
50x15 @ 7
50x11 @ 10
TRICEPS-PD
52.5x16 @ 7
55x15 @ 8
55x15 @ 9.5
WRIST CURL
70x15 @ 7
70x15 @ 7
70x21 @ 9
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- Registered User
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- Joined: Wed Jan 09, 2019 12:05 pm
- Location: Madison, Wisconsin, USA
- Age: 41
Re: JCW's log
[training]
WEDNESDAY
MAIN LIFTS (4 min rest)
DL
275x6 @ 5
295x6 @ 6.5
295x6 @ 6.5
295x6 @ 6.5
305x6 @ 7.5
305x6 @ 7.5
315x6 @ 8.5
BP
140x8 @ 6
145x8 @ 7
145x8 @ 7
150x8 @ 7.5
155x8 @ 7.5
160x8 @ 8.5
ACCESSORY LIFTS (1-2 min rest)
LAT PD (with wide MAG)
120x15 @ 6.5
120x15 @ 7
120x16 @ 9
CALF
117.5x15 @ 8
117.5x12 @ 8
117.5x14 @ 9.5
WEDNESDAY
MAIN LIFTS (4 min rest)
DL
275x6 @ 5
295x6 @ 6.5
295x6 @ 6.5
295x6 @ 6.5
305x6 @ 7.5
305x6 @ 7.5
315x6 @ 8.5
BP
140x8 @ 6
145x8 @ 7
145x8 @ 7
150x8 @ 7.5
155x8 @ 7.5
160x8 @ 8.5
ACCESSORY LIFTS (1-2 min rest)
LAT PD (with wide MAG)
120x15 @ 6.5
120x15 @ 7
120x16 @ 9
CALF
117.5x15 @ 8
117.5x12 @ 8
117.5x14 @ 9.5
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- Joined: Wed Jan 09, 2019 12:05 pm
- Location: Madison, Wisconsin, USA
- Age: 41
Re: JCW's log
THURSDAY
Main lifts (4 mins between sets)
BP
145x8 @ 6.5
150x8 @ 7
150x8 @ 7.5
155x8 @ 7.5
160x8 @ 8.5
155x8 @ 8.5
INCLINE BP
105x8 @ 6.5
105x8 @ 6.5
110x8 @ 7.5
110x8 @ 8
110x8 @ 8.5
Accessory movements (1-2 mins between sets)
BICEP CURL
50x15 @ 8
50x12 @ 8.5
50x9 @ 9.5
TRICEPS-PD
55x15 @ 7.5
55x12 @ 8.5
52.5x15 @ 9.5
Main lifts (4 mins between sets)
BP
145x8 @ 6.5
150x8 @ 7
150x8 @ 7.5
155x8 @ 7.5
160x8 @ 8.5
155x8 @ 8.5
INCLINE BP
105x8 @ 6.5
105x8 @ 6.5
110x8 @ 7.5
110x8 @ 8
110x8 @ 8.5
Accessory movements (1-2 mins between sets)
BICEP CURL
50x15 @ 8
50x12 @ 8.5
50x9 @ 9.5
TRICEPS-PD
55x15 @ 7.5
55x12 @ 8.5
52.5x15 @ 9.5
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- Registered User
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- Joined: Wed Jan 09, 2019 12:05 pm
- Location: Madison, Wisconsin, USA
- Age: 41
Re: JCW's log
FRIDAY
Rest Day. Ate lots of food, didn't even close my Move ring, went to bed early. Felt delightful.
SATURDAY
Main Lifts (4 mins between sets)
#RackPull
275 x 8 @ 6
295 x 8 @ 6.5
295 x 8 @ 7
305 x 8 @ 7
[I was going to do 5 sets but the bar at the Y had basically nonexistent knurling and it was getting *very* annoying. So I moved on.]
#BenchPress
140 x 10 @ 6.5
145 x 10 @ 7.5
145 x 10 @ 8
145 x 10 @ 8.5
135 x 10 @ 7
140 x 10 @ 8
Accessory Lifts (2 mins between sets)
#DBRow
45 x 12 @ 6
45 x 12 @ 6.5
45 x 17 R @ 9.5, 13 L @ 10
#DBBicepCurl
20 x 9 @ 8.5
15 x 17 @ 9.5
#TricepPressDown
55 x 15 @ 7.5
55 x 19 @ 9.5
Other keywords: #YMCAEast #Morning
Rest Day. Ate lots of food, didn't even close my Move ring, went to bed early. Felt delightful.
SATURDAY
Main Lifts (4 mins between sets)
#RackPull
275 x 8 @ 6
295 x 8 @ 6.5
295 x 8 @ 7
305 x 8 @ 7
[I was going to do 5 sets but the bar at the Y had basically nonexistent knurling and it was getting *very* annoying. So I moved on.]
#BenchPress
140 x 10 @ 6.5
145 x 10 @ 7.5
145 x 10 @ 8
145 x 10 @ 8.5
135 x 10 @ 7
140 x 10 @ 8
Accessory Lifts (2 mins between sets)
#DBRow
45 x 12 @ 6
45 x 12 @ 6.5
45 x 17 R @ 9.5, 13 L @ 10
#DBBicepCurl
20 x 9 @ 8.5
15 x 17 @ 9.5
#TricepPressDown
55 x 15 @ 7.5
55 x 19 @ 9.5
Other keywords: #YMCAEast #Morning
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- Registered User
- Posts: 13
- Joined: Wed Jan 09, 2019 12:05 pm
- Location: Madison, Wisconsin, USA
- Age: 41
Re: JCW's log
#training #weekinreview
WEEK IN REVIEW
Protein (last 7 days): 200 g/day
Carbs (last 7 days): 205 g/day
Fat (last 7 days): 89 g/day
Water (last 7 days): 108 fl oz/day
Calories (last 7 days): 2,441 cals/day
LoseIt “budget” report (last 7 days): 3,094 cals under budget
APPLE WATCH REPORT
All rings closed: 4/7 days
Move stats (last 30 days): 1,031 cals/day
Exercise stats (last 30 days): 58 mins/day
Mileage (last 30 days): 3.3 miles/day
Accrued sleep debt (ongoing): 2.2% credit
THIS WEEK ON THE PLATFORM
Training sessions: 4 (T, W, R, A)
GPP-only sessions: 1 (R)
PRs: None
December cumulative training time: 5:58:05
VICES
Deep fried deliciousness (last 7 days): 0 servings/week
Sweet deliciousness (last 7 days): 0 servings/week
Alcoholic deliciousness (last 7 days): 6 servings/week
Percent calories from saturated fats (last 7 days): 8.5%
WEEK IN REVIEW
Protein (last 7 days): 200 g/day
Carbs (last 7 days): 205 g/day
Fat (last 7 days): 89 g/day
Water (last 7 days): 108 fl oz/day
Calories (last 7 days): 2,441 cals/day
LoseIt “budget” report (last 7 days): 3,094 cals under budget
APPLE WATCH REPORT
All rings closed: 4/7 days
Move stats (last 30 days): 1,031 cals/day
Exercise stats (last 30 days): 58 mins/day
Mileage (last 30 days): 3.3 miles/day
Accrued sleep debt (ongoing): 2.2% credit
THIS WEEK ON THE PLATFORM
Training sessions: 4 (T, W, R, A)
GPP-only sessions: 1 (R)
PRs: None
December cumulative training time: 5:58:05
VICES
Deep fried deliciousness (last 7 days): 0 servings/week
Sweet deliciousness (last 7 days): 0 servings/week
Alcoholic deliciousness (last 7 days): 6 servings/week
Percent calories from saturated fats (last 7 days): 8.5%