JaJL log
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- DanCR
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Re: JaJL log
Welcome back, @JaJL. What's your current training goal?
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Re: JaJL log
@DCR
Much more “process” goals right now than any specific numbers or times.
Trying to train most days of the week whether running or lifting, mostly depends on time available.
Last year I spent a lot of time doing more “body building” type training. Right now my goal lifting wise is stick with the current program I have for myself and test SQ/BP/DL 1RM at the end… it’s kind of an experiment based on some GZCL stuff but have been having fun with it and moving the needle so we will see where it goes.
I have been getting into running a bit this year. My fiance has gotten into 1/2 marathons in the past couple of years and while I don’t really have the desire to that I have been enjoying doing a little bit of running combine with lifting - currently working up to running an unofficial 10k.
Much more “process” goals right now than any specific numbers or times.
Trying to train most days of the week whether running or lifting, mostly depends on time available.
Last year I spent a lot of time doing more “body building” type training. Right now my goal lifting wise is stick with the current program I have for myself and test SQ/BP/DL 1RM at the end… it’s kind of an experiment based on some GZCL stuff but have been having fun with it and moving the needle so we will see where it goes.
I have been getting into running a bit this year. My fiance has gotten into 1/2 marathons in the past couple of years and while I don’t really have the desire to that I have been enjoying doing a little bit of running combine with lifting - currently working up to running an unofficial 10k.
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Re: JaJL log
4/24
Squat: 330 x 4 x 3
Incline Bench: 145 x 10 x 4
Seated Row: 160 x 15 x 5
DB Flye: 30 x 15,15,12,12,12
Squat: 330 x 4 x 3
Incline Bench: 145 x 10 x 4
Seated Row: 160 x 15 x 5
DB Flye: 30 x 15,15,12,12,12
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Re: JaJL log
4/25
4 miles run
4/26
CGBP: 155 x 10 x 2, 165 x 10 x 2
SLDL: 242 x 12 x 3
DB Incline: 60 x 15 x 3
Curl <> Rope Pushdown: 3 sets each
2 mile easy run
High external stress today, just plugged through the workout
4 miles run
4/26
CGBP: 155 x 10 x 2, 165 x 10 x 2
SLDL: 242 x 12 x 3
DB Incline: 60 x 15 x 3
Curl <> Rope Pushdown: 3 sets each
2 mile easy run
High external stress today, just plugged through the workout
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Re: JaJL log
4/27
Bench: 185 x 4 x 3
Pause Squat: 255 x 3 x 6
A1. Chin Up: 15,15,12,12,10
A2. Dip: 15,12,12,12,12
Macrofactor cut my calories by 150 this morning which is sad
Bench: 185 x 4 x 3
Pause Squat: 255 x 3 x 6
A1. Chin Up: 15,15,12,12,10
A2. Dip: 15,12,12,12,12
Macrofactor cut my calories by 150 this morning which is sad
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Re: JaJL log
4/28
3 miles run
4/29
Bench Press: 175 x 5 x 5
Dips: 10, 3 x 8
Chin Up: 4 x 10
DB Shoulder Press: 55 x 8,7, 45 x 8 x 2
Rope Pushdown: 90 x 8 x 4
2 mile run
4/30
Deadlift: 405 x 4 x 5
Front Squat: 225 x 6 x 4
RDL: 245 x 8 x 3
Machine Crunch: 90 x 10 x 3
May do an another short/easy run later today… tentatively planning to do a longer run tomorrow with family coming into town this week so may just rest for that.
3 miles run
4/29
Bench Press: 175 x 5 x 5
Dips: 10, 3 x 8
Chin Up: 4 x 10
DB Shoulder Press: 55 x 8,7, 45 x 8 x 2
Rope Pushdown: 90 x 8 x 4
2 mile run
4/30
Deadlift: 405 x 4 x 5
Front Squat: 225 x 6 x 4
RDL: 245 x 8 x 3
Machine Crunch: 90 x 10 x 3
May do an another short/easy run later today… tentatively planning to do a longer run tomorrow with family coming into town this week so may just rest for that.
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Re: JaJL log
5/1
5 mile run
AM weight was 188 which is a lifetime low
5/2
CGBP: 170 x 12, 170 x 9,9,8
Arsenal Chest Supported Row: 70 x 8,8,7,7
2 round circuit: push up, db curl, incline fly, OH Tricep extension
2.25 mile run
5 mile run
AM weight was 188 which is a lifetime low
5/2
CGBP: 170 x 12, 170 x 9,9,8
Arsenal Chest Supported Row: 70 x 8,8,7,7
2 round circuit: push up, db curl, incline fly, OH Tricep extension
2.25 mile run
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Re: JaJL log
5/3/24
Deadlift: 308 x 1 x 15 (every 0:30)
Belt Squat: 405 x 12 x 3
Lying hamstring curl: 140 x 12 x 3
Plank: 2:00 x 3 sets
Have family in town… lots of food makes the lifts nice but pretty bloated lol. Plan for a 3-4 mile run tomorrow
Deadlift: 308 x 1 x 15 (every 0:30)
Belt Squat: 405 x 12 x 3
Lying hamstring curl: 140 x 12 x 3
Plank: 2:00 x 3 sets
Have family in town… lots of food makes the lifts nice but pretty bloated lol. Plan for a 3-4 mile run tomorrow
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Re: JaJL log
5/4/24
4 mile run
5/6/24
Bench: 185 x 3 x 4, 175 x 6 x 3
Dips: +25 x 8, +25 x 5 x 3
Pull Up: +15 x 10, BW x 10,8
DB OHP: 50 x 8 x 3
Tricep Extension: #8 x 8 x 3
2.5 mile run
4 mile run
5/6/24
Bench: 185 x 3 x 4, 175 x 6 x 3
Dips: +25 x 8, +25 x 5 x 3
Pull Up: +15 x 10, BW x 10,8
DB OHP: 50 x 8 x 3
Tricep Extension: #8 x 8 x 3
2.5 mile run
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Re: JaJL log
5/7/24
Block pull (mid shin): 405 x 4, 425 x 4, 455 x 4, 425 x 4 x 2
Front Squat: 275 x 4 x 3
Good morning: 205 x 6 x 2
Ab wheel: 4 x 15
Block pull (mid shin): 405 x 4, 425 x 4, 455 x 4, 425 x 4 x 2
Front Squat: 275 x 4 x 3
Good morning: 205 x 6 x 2
Ab wheel: 4 x 15
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Re: JaJL log
5/8/24
CGBP; 175 x 10, 175 x 7 x 2, 175 x 6 x 2
Isolateral Row: 115 x 10 x 4
Push Up, curl, incline fly, OH Tricep circuit: 3 rounds
Leave for a short trip to Utah tonight and couldn’t sleep so did what I had planned for tomorrow this morning… going to try and find somewhere to lift Friday out there
CGBP; 175 x 10, 175 x 7 x 2, 175 x 6 x 2
Isolateral Row: 115 x 10 x 4
Push Up, curl, incline fly, OH Tricep circuit: 3 rounds
Leave for a short trip to Utah tonight and couldn’t sleep so did what I had planned for tomorrow this morning… going to try and find somewhere to lift Friday out there
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Re: JaJL log
5/13/24
Squat: 325 x 4
Front Squat: 215 x 10 x 3
Barbell row: 185 x 8 x 4
Ab wheel: 3 x 15
2 mile run
Squat: 325 x 4
Front Squat: 215 x 10 x 3
Barbell row: 185 x 8 x 4
Ab wheel: 3 x 15
2 mile run
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Re: JaJL log
5/14/24
AM: 3 mile run
PM
Bench Press: 187 x 6
Feet Up Bench: 155 x 10 x 3
Chin Up: 2 x 12, 2 x 10
DB Split Squat: 100 x 15 x 3
Rope Pushdown: 70 x 15 x 2, 80 x 12 x 2
AM: 3 mile run
PM
Bench Press: 187 x 6
Feet Up Bench: 155 x 10 x 3
Chin Up: 2 x 12, 2 x 10
DB Split Squat: 100 x 15 x 3
Rope Pushdown: 70 x 15 x 2, 80 x 12 x 2
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Re: JaJL log
5/16/24
Bench: 200 x 2 x 2
Deficit Deadlift: 330 x 10, 330 x 5 x 4
DB BP: 70 x 8 x 4
DB Row: 95 x 12,10,10,10
Bench: 200 x 2 x 2
Deficit Deadlift: 330 x 10, 330 x 5 x 4
DB BP: 70 x 8 x 4
DB Row: 95 x 12,10,10,10
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Re: JaJL log
5/17/24
Squat: 330 x 2, 350 x 2
Incline bench: 135 x 6, 150 x 6, 160 x 6 x 3
GHR: 3 x 20
Hanging leg raise: 3 x 20
Bike: 30 minutes
Squat: 330 x 2, 350 x 2
Incline bench: 135 x 6, 150 x 6, 160 x 6 x 3
GHR: 3 x 20
Hanging leg raise: 3 x 20
Bike: 30 minutes
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Re: JaJL log
5/18/24
AM: 2.6 mile run
PM:
Front Squat: 295 x 2 x 2
Pause Squat: 275 x 8, 255 x 6 x 2, 255 x 5 x 2
Reverse hyper + abs
Goal for today’s run was to try and push the effort a little bit. Did the first 2 miles harder than normal (8:29 and 7:44) then used the last 1/2 ish mile as “recovery”. HR stayed ~140 so that’s improvement. Gonna keep chugging along with the easy miles on the other days.
AM: 2.6 mile run
PM:
Front Squat: 295 x 2 x 2
Pause Squat: 275 x 8, 255 x 6 x 2, 255 x 5 x 2
Reverse hyper + abs
Goal for today’s run was to try and push the effort a little bit. Did the first 2 miles harder than normal (8:29 and 7:44) then used the last 1/2 ish mile as “recovery”. HR stayed ~140 so that’s improvement. Gonna keep chugging along with the easy miles on the other days.
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Re: JaJL log
5/19/24
Bench Press: 187 x 6 @ 7
CGBP: 170 x 12 @ 8, 165 x 10 x 2, 165 x 8
Incline Fly: 30 x 10 x 4
Fat bar Pushdown: #10 x 12 x 3
DB Lateral Raise: 25 x 18,16,15,15
Easy 2 mile run
Bench Press: 187 x 6 @ 7
CGBP: 170 x 12 @ 8, 165 x 10 x 2, 165 x 8
Incline Fly: 30 x 10 x 4
Fat bar Pushdown: #10 x 12 x 3
DB Lateral Raise: 25 x 18,16,15,15
Easy 2 mile run