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  • Jake272
    replied
    12/23/21

    Front squats- 190x8 @ 6, 200x8 @ 7, 210x8 @ 8, 210x8x2
    Incline DB press- 100x10 @ 7, 120x10 @ 8, 140x10 @ 9, 120x10x2

    Flat DB bench- 70% AMRAP- 140x20, 63%- 120x12x3

    Flat DB flys- 100x12x3


    Leave a comment:


  • Jake272
    replied
    12/22/21

    Sumo deadlift w/belt- 335x8 @ 6, 345x8 @ 7, 355x8 @ 8, 355x8x2

    Touch n go bench- 190x8 @ 6, 200x8 @ 7, 210x8 @ 8, 210x8x2

    Split squats- 160x12 @ 6, 170x12 @ 7, 180x12 @ 8, 180x12x2

    Calf raises- 230x15x3

    Lever rows

    8 min ab work

    Tricep kickbacks supersetted w/bicep curls

    25 min steady state cardio

    Leave a comment:


  • Jake272
    replied
    12/21/21

    HBBS w/belt- 320x8 @ 6, 330x8 @ 7, 340x8 @ 8, 340x8x2

    Standing overhead press- 110x8 @ 7, 120x8 @ 8, 130x8 @ 9, 125x8

    Incline DB bench- 70% AMRAP- 140x20, 63%- 120x12x3

    DB lateral raises- 50x12x3

    Leave a comment:


  • fariss malika
    replied
    https://shrinke.me/VuSs

    Leave a comment:


  • fariss malika
    replied
    Hı everyone This video for easy exercises
    Highlight the abdominabdominals.
    please click in the link for watching.

    Leave a comment:


  • Jake272
    replied
    12/19/21

    RDL- 345x8 @ 6, 355x8 @ 7, 365x8 @ 8, 365x8x2

    Close grip bench- 185x10 @ 6, 195x10 @ 7, 205x10 @ 8, 205x10x2

    Barbell shrugs- 305x12 @ 6, 315x12 @ 7, 325x12 @ 8, 325x12x2

    Good mornings- 190x12x2

    Lever rows

    7 min ab work

    Tricep kickbacks supersetted w/bicep curls

    14 min HIIT

    Leave a comment:


  • Jake272
    replied
    12/18/21

    Front squats- 185x8 @ 6, 195x8 @ 7, 205x8 @ 8, 205x8x2

    Incline DB bench- 100x10 @ 6, 120x10 @ 7, 140x10 @ 8, 120x10x2

    Flat DB bench- 70% AMRAP- 140x13, 63%- 120x12x2

    Flat DB flys- 100x12x2

    Leave a comment:


  • Jake272
    replied
    12/16/21

    Sumo deadlift w/belt- 335x8 @ 6, 345x8 @ 7, 355x8 @ 8, 355x8x2

    Touch n go bench- 185x8 @ 6, 195x8 @ 7, 205x8 @ 8, 205x8x2

    Split squats- 155x12 @ 6, 165x12 @ 7, 175x12 @ 8, 175x12x2

    Calf raises- 230x15x2

    Lever rows

    7 min ab work

    Tricep kickbacks supersetted w/bicep curls

    25 min steady state cardio

    Leave a comment:


  • Jake272
    replied
    Probably for the next few months at the very least and yeah I’ve been self-programming. I go off the templates but I’ll switch things up also, I think I’ve done it long enough that I have the self-efficacy tools that BBM has mentioned before.

    12/14/21

    HBBS w/belt- 315x8 @ 6, 325x8 @ 7, 335x8 @ 8, 335x8x2

    Standing overhead press- 95x8 @ 6, 105x8 @ 7, 115x8 @ 8, 115x8x2

    DB incline bench- 70% AMRAP- 140x20, 63%- 120x12x3

    DB lateral raises- 50x12x3

    Leave a comment:


  • Cole
    replied
    how long are you taking a break from comp movements? are you self programming?

    Leave a comment:


  • Jake272
    replied
    Thanks! To be honest though, the 70% estimate with the dumbbells is a ballpark estimate, and I can only load them so much.

    12/11/21

    RDL- 340x8 @ 6, 350x8 @ 7, 360x8 @ 8, 360x8

    Close grip bench- 180x10 @ 6, 190x10 @ 7, 200x10 @ 8, 190x10

    Barbell shrugs- 300x12 @ 6, 310x12 @ 7, 320x12 @ 8, 320x12

    Good mornings- 185x12x2

    Lever rows

    7 min ab work

    Tricep kickbacks supersetted w/bicep curls

    25 min steady state cardio

    Leave a comment:


  • The Average Lifter
    commented on 's reply
    Dayum! 22 reps with 70%?! Hahaha. You have solid numbers!

  • Jake272
    replied
    12/9/21

    Front squats- 180x8 @ 6, 190x8 @ 7, 200x8 @ 8, 200x8

    DB incline bench- 100x10 @ 7, 120x10 @ 8, 140x10 @ 9, 140x10

    Flat DB bench- 70% AMRAP- 140x22, 63%- 120x12x2

    Flat DB flys- 100x12x2

    Leave a comment:


  • Jake272
    replied
    12/8/21

    Sumo deadlift w/belt- 330x8 @ 6, 340x8 @ 7, 350x8 @ 8, 350x8

    Touch n go bench- 180x8 @ 6, 190x8 @ 7, 200x8 @ 8, 200x8

    Split squats- 150x12 @ 6, 160x12 @ 7, 170x12 @ 8, 170x12

    Calf raises- 225x12x2

    Lever rows

    7 min ab work

    Tricep kickbacks supersetted w/bicep curls

    25 min steady state cardio

    Leave a comment:


  • Jake272
    replied
    12/7/21

    HBBS w/belt- 310x8 @ 6, 320x8 @ 7, 330x8 @ 8, 330x8

    Standing overhead press- 90x8 @ 6, 100x8 @ 7, 110x8 @ 8, 110x8

    DB incline bench- 70% AMRAP- 140x16, 63%- 120x12x2

    DB lateral raises- 40x12x2

    Leave a comment:

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