JaJL log
Moderator: Chebass88
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Re: JaJL log
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
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
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Re: JaJL log
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
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
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Re: JaJL log
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
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
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Re: JaJL log
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
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
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Re: JaJL log
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.
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.
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Re: JaJL log
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
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
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Re: JaJL log
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
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
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Re: JaJL log
9/23/22
Deficit Deadlift: 420 x 3, 375 x 5 x 4
SSB Squat: 290 x 6 x 4
Chins: 3 x 8
Deficit Deadlift: 420 x 3, 375 x 5 x 4
SSB Squat: 290 x 6 x 4
Chins: 3 x 8
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Re: JaJL log
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
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
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Re: JaJL log
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
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
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Re: JaJL log
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)
Press: 145 x 1, 135 x 5 x 5
CGBP: 180 x 6 x 4
Chin up: 8, 4 x 5r (7’ block)
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Re: JaJL log
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
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
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Re: JaJL log
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
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
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Re: JaJL log
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
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
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Re: JaJL log
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
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
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- Registered User
- Posts: 604
- Joined: Tue Jan 01, 2019 1:33 pm
- Location: Des Moines
Re: JaJL log
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).
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).
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- Posts: 604
- Joined: Tue Jan 01, 2019 1:33 pm
- Location: Des Moines
Re: JaJL log
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
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
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Re: JaJL log
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
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
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- Registered User
- Posts: 604
- Joined: Tue Jan 01, 2019 1:33 pm
- Location: Des Moines
Re: JaJL log
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
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
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Re: JaJL log
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
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