JaJL log

A place to track your progress, or lack thereof

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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

#461

Post by JaJL » Sun Sep 11, 2022 12:34 pm

9/11/22
3ct Pause Bench: 187 x 6
High bar squat: 275 x 10, 250 x 10 x 3
Snatch grip RDL: 225 x 10 x 2, 225 x 15
Leg Extension: 60 x 18, 60 x 16 x 2

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

Re: JaJL log

#462

Post by JaJL » Mon Sep 12, 2022 3:58 pm

9/12/22
303 Tempo Squat: 315 x 6
Board Press: 200 x 9, 180 x 12,10,9
Machine Shoulder Press: 185 x 10,8,8
Machine Fly: 50 x 18,15,15
Trice Pressdown: 10 plate x 15 x 3

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

Re: JaJL log

#463

Post by JaJL » Tue Sep 13, 2022 3:41 pm

9/13/22
3ct Pause Bench: 205 x 3 x 2
Rack Pull: 405 x 12, 380 x 10 x 2, 380 x 8
Chin up: BW x 10,8,8
Rear Delt Flye: 9 x 20 x 3
Ab Wheel: 15, 2 x 12

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

Re: JaJL log

#464

Post by JaJL » Thu Sep 15, 2022 6:45 pm

9/15/22
3ct Pause Bench: 175 x 8
SSB Squat: 305 x 10, 290 x 12,8
SSB GM: 170 x 12 x 3
RFESS: 50’s x 15,15,12

Squatting in flats for the first time in years; actually felt really good

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

Re: JaJL log

#465

Post by JaJL » Mon Sep 19, 2022 4:26 pm

9/19/22
1ct Pause Bench: 205 x 3, 170 x 5 x 4
Larsen Press: 175 x 6, 175 x 3 x 2
Wide Pulldown: 130 x 20, 140 x 15 x 2
DB Curl: 35 x 18,15,15

Running: 5 min on, 1 min off x 3 rounds (1.85 miles, easy-moderate effort)

Signed up for a 5k last week of October with the girlfriend. See how this goes; cardio recently has been incline walking and occasional bike HIIT.

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

Re: JaJL log

#466

Post by JaJL » Tue Sep 20, 2022 3:25 am

9/20/22
Squat: 360 x 3, 325 x 5 x 5
Belt Squat: 4 pps x 8 x 2
SLDL: 270 x 5 x 3
Sit up: 3 x 10

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

Re: JaJL log

#467

Post by JaJL » Thu Sep 22, 2022 3:01 am

9/21/22
Run 6’ on, 1’ off; 3 rounds

9/22/22
Press: 135 x 3, 120 x 5 x 5
CGBP: 175 x 6 x 4
Dips: 3 x 8

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

Re: JaJL log

#468

Post by JaJL » Fri Sep 23, 2022 3:03 pm

9/23/22
Deficit Deadlift: 420 x 3, 375 x 5 x 4
SSB Squat: 290 x 6 x 4
Chins: 3 x 8

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

Re: JaJL log

#469

Post by JaJL » Mon Sep 26, 2022 3:50 pm

9/26/22
Bench: 210 x 3, 187 x 5 x 5
Larsen Press: 170 x 8 x 3
Pull up: 8,6,6

Run: 7’ on 1’ off x 3 rounds

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

Re: JaJL log

#470

Post by JaJL » Tue Sep 27, 2022 3:15 pm

9/27/22
Squat: 375 x 1, 335 x 5 x 5
RDL: 270 x 6, 310 x 6 x 2, 320 x 6
GHD Back Ext: 3 x 12
GHD Sit Up: 12,12,10

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

Re: JaJL log

#471

Post by JaJL » Wed Sep 28, 2022 4:28 pm

9/28/22
Press: 145 x 1, 135 x 5 x 5
CGBP: 180 x 6 x 4
Chin up: 8, 4 x 5r (7’ block)

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

Re: JaJL log

#472

Post by JaJL » Sun Oct 09, 2022 4:21 pm

10/9/22:
Bench: 165 x 12, 175 x 12 x 2
Cable Pullover: 140 x 10,11,12, 160 x 8
Seated Press: 110 x 10 x 3
DB Rear Delt: 25 x 10 x 3
DB Tricep Ext: 65 x 10 x 3
Hanging Leg Raise: 3 x 15
Decline sit up: 3 x 12

15’ LISS incline walk

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

Re: JaJL log

#473

Post by JaJL » Mon Oct 10, 2022 6:31 am

10/10/22
Deadlift: 315 x 12 x 3
Machine Shrug: 195 x 15, 230 x 8 x 2
Seated Row: 150 x 10 x 3
SSB GM: 155 x 10 x 3
Lat Pulldown: 130 x 10, 130 x 11 x 2, 140 x 8
Alternating DB Curl: 30 x 10 x 3

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

Re: JaJL log

#474

Post by JaJL » Tue Oct 11, 2022 2:37 pm

10/11/22
Squat: 275 x 12 x 3
Smith Calf Raise: 275 x 10 x 3
Lying hamstring curl: 70 x 10 x 3
Machine Split Squat: 185 x 10 x 3
Leg Press: 365 x 10 x 3

LISS

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

Re: JaJL log

#475

Post by JaJL » Fri Oct 14, 2022 6:52 am

10/14/22
DB incline: 65 x 12, 65 x 10 x 2
Assisted Chin Up: 190 x 12 x 2, 12 x 10
Dips: 210 x 12 x 3
Seated Row: 160 x 14, 160 x 12 x 2
DB Lateral Raise: 22.5 x 15 x 3
Machine Shrug: 205 x 15 x 3

Past couple days of work went pretty long. Go on call starting today until next Friday

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

Re: JaJL log

#476

Post by JaJL » Sun Oct 30, 2022 1:07 pm

10/29/22
Bench: 198 x 7 x 2, 198 x 6
T Bar Row: 110 x 9 x 3
Seated DB Press: 50 x 12 x 3
Close Grip Pulldown: 160 x 12 x 3
EZ Bar LTE: 80 x 12, 80 x 10 x 2
Incline DB Curl: 40 x 10 x 3

10/30/22
Squat: 340 x 6 x 3
SLDL: 295 x 6 x 3
Hack Squat: 245 x 10 x 3
Lying Leg Curl: 120 x 12 x 3
Hammer Strength Crunch: 60 x 15 x 3

Have settled into a plan but fell behind on logging; Andy baker 4 day Hypertrophy split. Gonna run until the new year while dropping body fat (down ~5 lbs in 3 weeks).

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

Re: JaJL log

#477

Post by JaJL » Tue Nov 01, 2022 3:26 pm

11/1/22
DB Incline Bench: 75 x 10,7,7
Chin Up: BW x 12,8,8
Dips: +25 x 10,8, BW x 15
Seated Row: 160 x 15 x 3
DB Lateral Raise: 25 x 15 x 3
Machine Shrug: 275 x 14,12,12

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

Re: JaJL log

#478

Post by JaJL » Mon Nov 14, 2022 3:03 pm

Fell behind on logging again, life more stable now. Down 10 lbs in scale weight… haven’t really felt any diet fatigue may push all the way until the new year

11/13/22
Squat: 365 x 6, 330 x 8
SLDL: 345 x 6, 315 x 10
Hack Squat: 4 pps x 15
Arsenal Lying Leg Curl: 90 x 11, 80 x 14
Machine Ab crunch: 80 x 18

Still doing the KSC template, converting over to the lower volume/higher intensity approach. Have dropped calves from the program… just never really interested in doing them 🤷🏻‍♂️

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

Re: JaJL log

#479

Post by JaJL » Tue Nov 15, 2022 6:42 pm

11/15/22
DB Incline Bench: 75 x 10, 70 x 13
Chin Up: 230 x 8, 205 x 12
Dips: 230 x 6, 205 x 15
Seated Row: 170 x 20, 15
DB Lateral Raise: 30 x 16, 25 x 19
Arsenal Machine Shrug: 285 x 20,12,7

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

Re: JaJL log

#480

Post by JaJL » Thu Nov 17, 2022 6:20 pm

11/17/22
SSB Squat: 325 x 7, 295 x 14
SSB Good morning: 225 x 10, 205 x 15
Leg Extension: 130 x 16, 120 x 20
Leg Curl: 140 x 14, 120 x 18
Leg Raise: 20,18,18

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