JaJL log

[JaJL]

6/10/23
1a. LTE - 80x12, 85x12, 90x12, 90x12, 90x12
1b. Hammer Curl - 27.5x12, 35x12, 40x12, 40x12, 40x12
2a. Pushdown - 60x15, 80x15, 100x15, 100x15
2b. EZ Bar Curl - 50x15, 60x15, 70x15, 70x15
3. Dumbbell Front Raise - 20x12, 25x12, 30x12, 30x12
4. Upright Row - 75x12, 85x12, 95x12
5. Incline Bench Press - 130x12, 140x12, 150x10 @1RIR
6. Chest Press Machine - 100x12, 120x12, 140x12 @1RIR
7. Pec Deck - 120x15, 130x15, 140x15

Want to try to get back to logging. Plan to finish this fat loss phase July 1 or if I get a scale weight of 189 (low 190’s right now)

Was weird weight kind of stuck at 202-205 for about a month. Was getting visually leaner but scale wouldn’t budge until randomly dropped to 195 and has been steadily decreasing since.

[JaJL]

6/11/23
1a. Lying Leg Curl - 60x15, 70x15, 80x15
1b. Leg Extension - 70x12, 80x12, 90x12
2. Romanian Deadlift - 255x12, 285x12, 315x12
3. Hack Squat Machine - 245x12, 285x12, 325x12
4. Walking Dumbbell Lunge - 35x12, 40x12, 50x12
5. Bent Over Db Row - 75x15, 85x15, 90x15
6. Lat Pulldown - 140x18, 140x10, 140x7

6/12/23
BW 190.6 - lightest and leanest I’ve ever been. Hopefully in another week hit my goal weight and up my calories.

[JaJL]

6/13/23
1a. Weighted Dip - 195x12, 195x12, 195x12, 195x12, 195x12
1b. Barbell Curl - 75x12, 80x12, 85x12, 85x12, 90x12
2a. Rope Pushdown - 70x12, 90x12, 100x12, 100x12, 100x16
2b. Dumbbell Curl - 30x12, 35x12, 40x12, 40x12, 40x16
3. Wide-Grip Bench Press - 140x12, 150x12, 160x12
4. DB Incline Bench Press - 50x12, 60x12, 60x12
5. Dumbbell Shoulder Press - 30x12, 40x12, 50x12, 45x12
6. Deltoid Raise Machine - 80x12, 90x12, 100x12

[JaJL]

6/15/23
1a. Reverse Hyperextension - 20, 20, 20
1b. Leg Extension - 100x12, 110x12, 110x12
2. Ssb Squat - 245x12, 275x12, 305x12, 295x12
3a. Db Split Stance Squat - 55x12, 55x12, 55x12
3b. Single Leg Hamstring Curl - 70x12, 80x12, 90x12
4. Lying Hamstring Curl - 100x12, 120x12, 140x12, 140x12
5. Lat Pulldown - 130x12, 150x12, 160x12
6. Seated Row - 150x15, 170x15, 170x15

[JaJL]

6/17
1a. LTE - 85x10, 95x10, 95x10, 100x10, 100x10
1b. Hammer Curl - 35x10, 40x10, 45x10, 45x10, 45x10
2a. Pushdown - 80x12, 90x12, 110x12, 110x12
2b. EZ Bar Curl - 60x12, 70x12, 80x12, 80x12
3. Dumbbell Front Raise - 27.5x10, 27.5x10, 35x10, 35x10
4. Upright Row - 85x10, 95x10, 105x10
5. Incline Bench Press - 135x10, 145x10, 150x10
6. Chest Press Machine - 110x10, 125x10, 145x10
7. Pec Deck - 130x12, 140x12, 150x12

6/18
1a. Lying Leg Curl - 70x12, 70x12, 80x12
1b. Leg Extension - 80x12, 80x12, 90x12
2. Romanian Deadlift - 285x10, 315x10, 335x10
3. Hack Squat Machine - 295x10, 325x10, 355x10
4. Walking Dumbbell Lunge - 45x10, 50x10, 50x10
5. Bent Over Db Row - 85x12, 90x12, 100x12
6. Lat Pulldown - 150x10, 160x10, 170x10

Ended fat loss diet Saturday and upped calories in macrofactor to maintenance. Gonna hang out around where i am at for 4-6 weeks.

[JaJL]

6/20/23
1a. Seated Dip - 110x10, 125x10, 135x10, 140x10, 140x10
1b. EZ Bar Curl - 70x10, 80x10, 80x10, 90x10, 90x10
2a. Overhead Dumbbell Tricep Extension - 60x10, 65x10, 70x10, 70x10, 70x10
2b. Dumbbell Curl - 30x10, 35x10, 45x10, 45x10, 45x10
3. Wide-Grip Bench Press - 145x10, 155x10, 165x10
4. DB Incline Bench Press - 60x18, 60x7, 60x4
5. Dumbbell Shoulder Press - 45x14, 45x7, 45x3
6. Deltoid Raise Machine - 100x15, 100x9, 100x6

On call workout had to make some substitutions and last 3 exercises done Andy baker rest pause style

[JaJL]

6/22/23
1a. Reverse Hyperextension - 20, 20, 20
1b. Leg Extension - 90x10, 110x10, 120x10
2. Ssb Squat - 255x10, 265x10, 280x10, 280x10
3a. Db Split Stance Squat - 60x10, 60x10, 60x10
3b. Single Leg Hamstring Curl - 70x10, 70x10, 70x10
4. Lying Hamstring Curl - 110x10, 130x10, 150x10, 150x10
5. Machine Pulldown - 270x14, 270x8, 270x5

Last workout of this cycle and finished up my last day of call for a while. Planning to start a variant of Bromley’s bullmastiff. Intro/Deload starting Saturday.

[JaJL]

6/24/23 - Bullmastiff inspired program start
1. Bench Press - 170x6, 170x6, 170x6, 170x11 @1RIR
2. Close-Grip Bench Press - 150x12, 150x12, 150x12
3. Chest Supported Row - 230x15, 230x15, 230x15
4. Arsenal Strength Fly - 55x15, 55x15, 55x15
5a. Dumbbell Curl - 40x15, 40x15, 40x15
5b. Rope Pushdown - 70x15, 70x15, 70x15

[JaJL]

6/25/23
1. Squat - 335x5 @3RIR, 300x10
2. Paused Squats - 270x8 @4RIR, 245x8, 245x8, 245x8
3. Romanian Deadlift - 295x10, 295x6, 295x6, 295x6, 295x6
4a. Leg Extension - 100x15, 100x15, 100x15
4b. Lying Leg Curl - 70x12, 70x14, 70x12
5. Ab Rollout - 15, 15, 15

[JaJL]

7/8/23
1. Bench Press - 175x12 @2RIR, 175x10, 175x9, 175x9
2. Bent Over Db Row - 95x10, 95x10, 95x10, 95x10, 95x10
3. Dumbbell Shoulder Press - 50x10, 50x10, 50x10, 50x10
4. Lat Pulldown - 140x12, 150x12, 150x12, 160x12
5a. Dumbbell Curl - 45x12, 45x12, 45x12
5b. Overhead Dumbbell Tricep Extension - 70x12, 70x12, 70x12

Some bodybuilding type stuff. After ~3 weeks at maintenance calories plan is to do a nice, slow and long gaining phase for a while

[JaJL]

7/9/23
1. Squat - 315x10 @2RIR, 285x10, 285x10, 285x10
2. Romanian Deadlift - 275x8, 275x8, 275x8, 275x8
3. Leg Extension - 100x15, 100x15, 100x12
4. Single Leg Hamstring Curl - 100x10, 100x10, 100x8, 100x8
5. Machine Standing Calf Raise - 11x15, 11x15, 11x14
6. Weighted Decline Sit-Up - 25x15, 25x15, 25x12

[JaJL]

7/11/23
1. Incline Bench Press - 160x9 @1RIR, 145x11, 145x10
2. Weighted Chinup - 195x8, 195x8, 195x8, 195x8, 195x8
3. Weighted Dip - 195x12, 195x12, 195x10, 195x10
4. Face Pull - 7x15, 7x15, 7x15, 7x15
5. Upright Row - 95x12, 95x12, 95x12, 95x12
6. Machine Seated Shrug - 225x12, 225x12, 225x12, 225x12

[JaJL]

7/13/23
1. Rack Pull - 425x8 @2RIR, 380x11, 380x11
2. Leg Press - 405x12 @4RIR, 405x12 @4RIR, 405x12 @3RIR, 405x12 @3RIR
3. Lying Leg Curl - 120x10, 120x10, 130x10, 130x10
4. Seated Calf Raise - 135x15, 135x15, 135x15
5. Ab Rollout - 18, 16, 16

[JaJL]

Been a while and wanting to start logging again. Starting to try and run a bit so training focused on deadlift/OHP strength with some higher rep squatting volume.

12/5/23
CG Incline: 180 x 4
SSB Squat: 270 x 15,9,9,7
Ab Rollout: 20,20,16,16

Running: 25’ @ 5.5-6 mph on treadmill this AM

[Renascent]

Ab Rollout: 20,20,16,16

!

Goals!

[DCR]

Welcome back!

...with some higher rep squatting volume.
...
SSB Squat: 270 x 15,9,9,7

Well that escalated quickly.

[JaJL]

Welcome back!

...with some higher rep squatting volume.
...
SSB Squat: 270 x 15,9,9,7

Well that escalated quickly.

Ha yep. I have been surprised how much light running has helped improve recovery between sets though.

12/6/23
AM: 30’ @ 5.5 mph run

Afternoon:
1. Paused Deadlift - 420x4
2. Overhead Press - 125x3, 130x3, 135x3, 140x3, 115x6, 115x6, 115x6
3. Weighted Chinup - 195x15, 195x14, 195x12, 195x12
4a. Dumbbell Bench Press - 70x12, 70x12, 70x12
4b. Hammer Curl - 35x15, 35x15, 35x15

Solid session, trying to find a starting point for the press since it’s been a while since I’ve actually trained it.

[JaJL]

12/7/23
CG Incline: 190 x 2 x 2
Deadlift: 375 x 5, 410 x 3, 355 x 6 x 3, 355 x 4
Knee Raises/Back ext: 3 sets each

Was a little fatigued from pause dead’s the day before, dropped planned weights back a bit

[JaJL]

Let’s log again (for real this time, maybe). Last weekish of workouts, been dropping weight would really like to hit 185 (190 right now)

4/18
Spoto Press: 165 x 8 x 4
Incline Bench: 135 x 10 x 4
Push Up, TRX row, lateral raise: 3 x 25 each
3 mile run

4/19
Front Squat: 225 x 3, 255 x 2, 275 x 1, 295 x 1 x 2
Pause Deadlift: 308 x 6 x 4
Plank: 1:30 x 3

4/20
2 miles run

4/21
CG Incline: 155 x 3, 170 x 2, 180 x 1 x 3
Pin Press: 125 x 6 x 4
Chin Up: 2 x 12, 2 x 10
DB Incline Fly: 20 x 20, 30 x 14,12
DB Overhead Tricep: 65 x 17, 15, 12
1.5 mile run

4/22
Deficit Deadlift: 275 x 3, 407 x 2, 423.5 x 1 x 3
Pin Squat: 275 x 6 x 4

[JaJL]

4/23
Bench Press: 181.5 x 4 x 3
Feet Up Bench: 155 x 8, 160 x 8, 165 x 6 x 2
A1. Low Incline DB Press: 65 x 10,10,8,8
A2. DB Row: 90 x 15 x 4
B1. DB Rear Delt Fly: 22.5 x 16 x 3
B2. Hammer Curl: 35 x 16,15,12

2 miles run later today