JaJL log

[JaJL]

5/22/24
Bench: 195 x 3 x 2
Incline BP: 160 x 8, 150 x 12, 10
Machine Fly: 60 x 15,15,12,12
OH Tricep: 65 x 15 x 3
DB Arnold Press: 40 x 10 x 3

3.3 mile run

[JaJL]

5/23/24
Squat: 315 x 3 x 2
Leg Press: 405 x 13,9,8
DB step up: 40 x 12, 45 x 12 x 2
Lying hamstring curl: 140 x 10 x 4
Plank: 2:00 x 4 sets

Thunderstorms and left my running shoes at home so 25:00 bike instead of an easy run

[JaJL]

5/24/24
Bench: 190 x 6
DB Bench: 75 x 8, 70 x 12
Dips: 4 x 10
Upright Row: 95 x 12 x 3

2.25 mile run

[JaJL]

5/25/24
Running:
- Warm Up: 0.4 mile
- Intervals: 12 x 200 m run/100 m recovery
- Cooldown: 0.4 mile

That was kinda hard

PM:
Deadlift: 405 x 6
Barbell Rows (w/ some English): 225 x 10, 225 x 8, 225 x 6 x 2
Lat pulldown: 140 x 10 x 2, 150 x 8 x 2
Hammer Curl: 35 x 15 x 3
Machine Crunch: 90 x 12 x 3

[JaJL]

5/26/24
Bench: 200 x 3, 200 x 1 x 3
CGBP: 175 x 9, 170 x 10, 165 x 12
Incline DB Fly: 35 x 10 x 4
Fat Bar Pressdown: 110 x 12 x 3
DB Lateral Raise: 25 x 20,18,15,15

Planned to do an easy run but bad storms and power outages prevented that.

5/27/24
5.5 mile run

BW 190. Planning to increase calories now… had gotten down as low as 188 at the beginning of the month but a lot of trips/life stuff makes cutting more of a hassle right now. Happy with where body composition is so hopefully eating more improves lifting and running performance for the next few months.

[JaJL]

5/28/24
Squat: 315 x 2, 345 x 4
SSB Split Squat: 180 x 8, 155 x 12
Leg Extension: 100 x 12 x 3
Single leg curl: 55 x 10, 45 x 12 x 3
Ab wheel (small): 3 x 15

2.5 mile easy run

[JaJL]

5/29/24
Bench: 190 x 4, 190 x 2
Incline Bench: 155 x 5, 175 x 5, 155 x 5 x 2
Machine Fly: 62.5 x 15,13,12,12
OH Tricep Ext: 75 x 12, 70 x 12 x 2
DB Arnold press: 45 x 10 x 3

Run: 3.6 miles

Running felt good today, lifting not great but plugged along.

[DanCR]

Bench: 190 x 4, 190 x 2
Incline Bench: 155 x 5, 175 x 5, 155 x 5 x 2

You’re inclining an unusually high percentage of your flat bench. Have you always been particularly strong on inclines, or on overhead work?

[JaJL]

Bench: 190 x 4, 190 x 2
Incline Bench: 155 x 5, 175 x 5, 155 x 5 x 2

You’re inclining an unusually high percentage of your flat bench. Have you always been particularly strong on inclines, or on overhead work?

I have normally had a pretty tight gap with incline/overhead work and standard bench… in my programming right now I am typically pushing the second exercise a bit harder than the first though. I’m also not a good presser lol.

5/30/24

Deadlift: 420 x 3, 465 x 3
Barbell shrug: 365 x 8, 335 x 12
Pull Up: 4 x 10
Machine Curl: 35 x 15 x 3
Hanging knee raise: 3 x 15
2.5 mile easy run

Deadlifts felt good today, pretty far off from all time bests but hoping by the end of this more “powerbuildy” block to be back around 500 for 2-4 reps but just going to take what is there.

[JaJL]

5/31/24
Bench: 200 x 2, 210 x 2 x 2
DB Bench: 85 x 5, 75 x 13
Dips: 4 x 12
Upright Row: 105 x 10 x 3

Run: 0.25 mile warm up, 8 rounds of 400 m hard run/200 m recovery (3.2 miles total)

Hard interval workout… 60.8 miles total in May. Going to cap running volume at ~20 miles/week going forward.

[JaJL]

6/1/24
Squat: 315 x 8
Hack Squat: 295 x 10, 275 x 10 x 2
Single Leg Extension: 70 x 15 x 2, 70 x 12
Seated Hamstring Curl: 75 x 12, 80 x 12 x 2, 85 x 12
Plank: 1:45, 1:30, 1:30
2.5 mile run

[JaJL]

6/2/24
Bench: 205 x 3, 205 x 1 x 3
CGBP: 185 x 7, 175 x 7,6
Incline DB Fly: 40 x 10,8, 35 x 10 x 2
Fat Bar Pushdown: 120 x 10,10,9
DB Lateral Raise: 25 x 20, 25 x 18 x 3

6 mile run

Furthest distance run I’ve done, wasn’t sure how it was going to go after going out for a friends birthday last night but felt pretty good today!

[JaJL]

6/3/24
Deadlift: 420 x 6
Weighted Chin Up: +20 x 12,10,8
Chest Supported Row: 200 x 15, 200 x 12 x 3
DB Curl: 40 x 15,15,13
Ab wheel (small): 18, 2 x 15
2.5 mile easy run

[JaJL]

6/4/24
Bench: 205 x 2 x 3
Incline BP: 180 x 4, 170 x 6
Rope pushdowns + machine lateral raise

Felt kind of “bleh” today. Poor sleep, long day of work. Just did the minimum lifting wise and took off running. Plan to just run tomorrow morning before work and take the day off from lifting.

[JaJL]

6/5/2024
4 mile run

6/6/24
Feet up bench: 175 x 4 @ 6
High Bar Squat: 275 x 12, 275 x 6 x 3
Back Extension: 3 sets

2.5 mile run

[JaJL]

6/7/24
AM: 0.5 mile warm up, 4 x 0.5 mile hard run, 0.25 mile recovery

PM:
Pause DL: 405 x 4
Pause BP: 170 x 6, 175 x 6, 185 x 6, 165 x 6 x 2
Chin Up: 2 x 15, 2 x 12
Ab Wheel: 3 x 15

[JaJL]

6/8/24
Deficit DL: 270 x 3, 325 x 3, 355 x 2 x 2, 380 x 1, 405 x 1, 425 x 1
SSB Split Squat: 135 x 8,8,9,10,11
Rack Pull (mid shin): 365 x 4 x 2, 365 x 5 x 2
GHR: 35 x 8 x 2, 35 x 12 x 3

Easy run: ~3 miles

Had an appointment so ~1 minute rest/sets for everything after deficit DL.

[JaJL]

6/9/24
Bench: 185 x 3, 195 x 3, 205 x 2, 195 x 3 x 2
Feet Up Bench: 175 x 2, 185 x 2 x 3
Lat Pulldown: 150 x 10 x 2, 150 x 8 x 3
A1. Tricep Pressdown: 150 x 10 x 4
A2. Alternating DB curl: 40 x 10 x 2, 40 x 8 x 2
5.5 mile run

Idk what it is but alternating DB curls are significantly harder than at the same time

[DanCR]

Idk what it is but alternating DB curls are significantly harder than at the same time

This is so funny in that my experience is the polar opposite.

[JaJL]

Idk what it is but alternating DB curls are significantly harder than at the same time

This is so funny in that my experience is the polar opposite.

Haha really? Idk the pump from them was a lot more then doing both at once for me… maybe from holding the DB between reps?

6/11/24
AM: 3.3 mile run
PM:
Block Pull (Mid-shin): 435 x 3, 460 x 3 x 3, 485 x 3
SLDL: 265 x 10 x 2, 265 x 8 x 3
Leg Press: 365 x 8, 315 x 10 x 4
Seated GM: 45 x 10 x 4

Had a weird cramp during my first set of leg press so dropped down and just got reps in. First time doing seated GM, just feeling it out with the barbell