JaJL log

[JaJL]

11/9/2021
Squat: 285 x 10 x 3, 285 x 12
Bench: 155 x 10 x 3, 155 x 16
DB OHP: 40 x 12 x 3, 40 x 16
Hammer Curl: 30 x 20,17,15
Rope Pressdown: 70 x 15,12,12

[JaJL]

11/10/2021
Deadlift: 352 x 10 x 3, 352 x 12

DB Bench: 55 x 12 x 3, 55 x 18
Lat Pulldown (wide): 120 x 20,18,18

DB walking lunge: 40’s x 12 x 3, 40 x 15 (each leg)
Hanging knee raise: 20,18,18

[JaJL]

11/12/2021
Leg press: 335 x 12 x 3, 335 x 17
CG Incline Bench: 145 x 10 x 3, 145 x 13

+ some curlz and pushdowns

[JaJL]

11/13/2021
SGDL: 265 x 12 x 3, 265 x 16
Larsen Press: 135 x 12 x 3, 135 x 20
Hammer Strength Low Row: 155 x 20, 185 x 16 x 2
Ab Wheel: 3 x 15

[JaJL]

11/15/2021
Spoto Press: 198 x 1 x 10
Bench: 135 x 28, 16 (rest pause; probably a little light)
Chest Supported Row: 100 x 12 x 4
DB Lateral Raise: 22.5 x 15 x 2, 22.5 x 12
DB Front Raise: 17.5 x 15 x 2, 17.5 x 12

Starting Andy Baker’s Powerbuilding track this week. Seems like it will be fun + help with training ADD. Trying to stay 1 week behind the given programming due to the scheduling issues with my residency training but clicked on the wrong link this morning so I will be repeating this workout next week.

[JaJL]

11/16/2021
Pause Box Squat: 315 x 5 x 3
Mid shin block pull: 440 x 9
Leg Extension: 67.5 x 15, 77.5 x 15 x 2
GHD Extension: 3 x 12
Seated Calf Raise: 90 x 15 x 3

[JaJL]

11/18/2021
Bench: 165 x 6 x 6
Press: 115 x 10,9,9
Chins: 10,10,9,9,8
Dips: 235 x 8, ~210 x 12 x 2
Rope Face Pull: 80 x 20, 70 x 20 x 2

All bench reps paused. Layered the pull ups in with sets of press/dips.

Had academics last night at a brewery and the only food available was pizza… calories for yesterday were about where I want them but macros were all screwed between pizza + a couple hard seltzer’s.

[JaJL]

11/19/2021
Squat: 290 x 5 x 5 (1:30 rest)
Deadlift: 352 x 4 x 5 (1:30 rest)
Belt squat: 185 x 15 x 3
GHD Reverse Hyper: 3 x 20
GHD Sit Up: 3 x 15

[JaJL]

11/21/2021
CG Pin Bench: 235 x 1, 200 x 3 x 3
LTE: 90 x 8 x 3 (last set 1 RIR)
Seated row (medium mag grip): 14 x 12 x 4
DB Lateral Raise: 20 x 20,20,18
Deficit Push Up: 20,16,12,12

Decent day, was up late last night. Supersetted throughout the accessory work to save some time.

[JaJL]

11/23/2021
Kabuki SSB Squat: 308 x 5 x 3
2” Deficit Deadlift: 484 x 1, 506 x 1, 522.5 x 1, 420 x 5
DB Step Up: 45’s x 10 x 3
Ab Wheel: 3 x 15

Good day. Go on call tomorrow… hopefully I can get 2-3 sessions in over the next 7 days.

[JaJL]

Training in December was pretty much non-existent due to work/travel. Was on call over Christmas and got a couple workouts in… and then got COVID last week.

Upper Lower LP to make up some ground.

1/10/2021
Bench: 175 x 5 x 3
Press: 115 x 5 x 3
Dips: 14,12,9

[JaJL]

1/11/2021
Squat: 300 x 5 x 3
Deadlift: 405 x 5
Chins: 10,8,8

[JaJL]

1/16/2021
Squat: 352 x 1, 286 x 6 x 4
Bench: 181.5 x 3 x 5
Chins: 8,8,7

1/17/2021
Bench: 154 x 8 x 4
Deadlift: 445 x 1, 355 x 5 x 4
Dips (controlled tempo): 11, 8, 7
DB incline Curl: 35 x 12,12,10

[JaJL]

1/18/2021
Assault bike LISS: 30 min/8.5 miles
Planks: 4 x 1:00

Trying to do better doing cardio type work

[JaJL]

1/19/2021
Squat: 310 x 3 x 4
Bench: 210 x 1, 175 x 4 x 4
Chest Supported T Bar Row: 90 x 10 x 3

[JaJL]

1/20/2022
Bench: 145 x 10 x 4
Deadlift: 395 x 3 x 4
Press: 140 x 1, 120 x 4 x 2, x 3 x 3, x 2 x 2 (7’ block)
Straight bar curl: 70 x 8 x 3

[JaJL]

1/22/2021
Bench: 185 x 2, 205 x 3, 220 x 1
Low Bar Squat: 275 x 12, 8, 10, 10
Leg Extension: 50 x 15, 60 x 15 x 2
Lying Leg Curl: 90 x 15, 110 x 15 x 2
45 degree back exit: 50 x 12 x 3

Starting a Hypertrophy biased-ish block of training

[JaJL]

1/23/2021
Squat: 325 x 3, 350 x 3
Bench: 165 x 15 x 2, 165 x 10
Pec Deck Fly: 120x16, 120 x 15 x 2
Tricep Pushdown: 100 x 12 x 2, 100 x 10
Machine Seated Press: 90 x 12, 100 x 10 x 2

Bench is probably a little light, but going to be patient

[JaJL]

1/24/2021
Bench: 200 x 8
Deadlift: 355 x 12, 355 x 10 x 2, 355 x 8
Hammer Strength Row: 180 x 12 x 3
HS Machine Curl: 36 x 10,10,12
HS Ab Crunch: 50 x 15,12,12

[JaJL]

1/26/2022
Bench: 200 x 2, 210 x 2 x 2
SSB Squat: 280 x 8 x 3, 280 x 6
Bulgarian split squat: 70 x 15, 80 x 12 x 2
DB RDL: 140 x 15, 160 x 15 x 2
Hip thrusts: 225 x 12 x 2