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  • Jake272
    replied
    12/4/21

    RDL- 345x8 @ 7, 355x8 @ 8, 365x8 @ 9

    Close grip bench- 185x10 @ 7, 195x10 @ 8, 205x10 @ 9

    Barbell shrugs- 295x12 @ 6, 305x12 @ 7, 315x12 @ 8

    Good morning- 185x12x2

    Lever rows

    7 min ab work

    Tricep kickbacks supersetted w/bicep curls

    25 min steady state cardio

    Feels good to get back on track this week, managing stress and letting go of unhelpful thinking patterns will be a focus moving forward.

    Leave a comment:


  • Jake272
    replied
    12/1/21

    Front squats- 185x8 @ 7, 195x8 @ 8, 205x8 @ 9

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

    Flat DB bench- 70% AMRAP- 140x20, 63%- 120x12x2

    Flat DB flys- 100x12x2

    Leave a comment:


  • Jake272
    replied
    11/30/21

    Sumo deadlift w/belt- 335x8 @ 7, 345x8 @ 8, 355x8 @ 9

    Touch n go bench- 185x8 @ 7, 195x8 @ 8, 205x8 @ 9

    Split squats- 145x12 @ 6, 155x12 @ 7, 165x12 @ 8

    Calf raises- 225x15x2

    Lever rows

    7 min ab work

    Tricep kickbacks supersetted w/bicep curls

    25 min steady state cardio
    Last edited by Jake272; 12-07-2021, 11:32 PM.

    Leave a comment:


  • Jake272
    replied
    11/11/21-11/18/21

    Have really just been doing some conditioning stuff lately, have been taking a break and thinking about what I want to do moving forward with training.

    11/18/21-11/26/21

    Conditioning work

    11/29/21

    HBBS w/belt- 315x8 @ 7, 325x8 @ 8, 335x8 @ 9

    Standing overhead press- 95x8 @ 7, 105x8 @ 8, 115x8 @ 9

    Incline DB bench- 70% AMRAP- 140x14, 63%- 120x12x2

    DB lateral raises- 40x12x2

    20 min jump rope
    Last edited by Jake272; 12-08-2021, 12:20 AM.

    Leave a comment:


  • Jake272
    replied
    11/10/21

    Low bar back squat w/belt- 365x8 @ 7

    Had some low back fatigue, did some high bar squats so I could still move

    HBBS w/belt- 185x8 @ 8, 195x8 @ 9, 165x8x3

    Incline bench- 165x8 @ 7, 175x8 @ 8, 185x8 @ 9, 175x8

    Seated DB press- 70% AMRAP- 120x18, 63%- 100x12x3

    Barbell lunges- 135x12 @ 6, 145x12 @ 7, 155x12 @ 8, 155x12x2

    Goblet lever squats- 160x12 @ 6, 165x12 @ 7, 170x12 @ 8, 170x12x2

    Lever rows & upper back work

    Tricep kickbacks supersetted w/bicep curls

    Leave a comment:


  • Jake272
    replied
    11/9/21

    DB flys- 100x12x3

    DB step-ups- 140x15x3

    Tricep kickbacks supersetted w/bicep curls

    DB incline flys- 120x12x3

    Chest supported row- 140x15x3

    Leave a comment:


  • Jake272
    replied
    11/7/21

    SLDL off 2” deficit- 365x8 @ 7, 375x8 @ 8, 385x8 @ 9, 355x8x3

    2 ct paused bench- 165x10 @ 7, 175x10 @ 8, 185x10 @ 9, 175x10x2

    Lever rows & upper back work

    10 min ab work

    24 min HIIT, sprints, 20s on, 100s off x 12 rounds

    35 min steady state cardio

    Leave a comment:


  • Jake272
    replied
    11/6/21

    2 ct paused squat- 300x8 @ 7, 310x8 @ 8, 320x8 @ 9, 295x8x3

    Feet up bench- 185x10 @ 7, 195x10 @ 8, 205x10 @ 9, 195x10x2

    Barbell lunges- 185x12 @ 6, 195x12 @ 7, 205x12 @ 8, 205x12x2

    Close grip incline bench- 70% AMRAP- 170x10, 63%- 155x12x3

    Goblet lever squats- 205x12 @ 6, 210x12 @ 7, 215x12 @ 8, 215x12x2

    Lever rows & pendlay rows

    10 min ab work

    Tricep kickbacks supersetted w/bicep curls


    Leave a comment:


  • Jake272
    replied
    11/5/21

    Conventional deadlift w/belt- 410x8 @ 7, 420x8 @ 8, 430x8 @ 9, 395x8x3

    1 ct paused bench- 195x8 @ 7, 205x8 @ 8, 215x8 @ 9, 205x8

    Leave a comment:


  • Jake272
    replied
    11/3/21

    Low bar back squat w/belt- 395x8 @ 7, 405x8 @ 8, 415x8 @ 9, 380x8x3

    Incline bench- 180x8 @ 7, 190x8 @ 8, 200x8 @ 9, 190x8

    Seated DB press- 70% AMRAP- 120x16, 63%- 100x12x3

    Bent over DB flys- 120x12x3

    Incline DB flys- 140x12x3

    Chest supported rows- 140x15x3

    DB step-ups- 140x15x3

    Tricep kickbacks supersetted w/bicep curls

    Leave a comment:


  • Jake272
    replied
    DB step-ups- 140x15x3

    Leave a comment:


  • Jake272
    replied
    10/31/21

    Long training sesh on Halloween, it was a good one though.

    SLDL off 2” deficit- 360x8 @ 7, 370x8 @ 8, 380x8 @ 9, 350x8x3

    2 ct paused bench- 165x10 @ 7, 175x10 @ 8, 185x10 @ 9, 175x10x2

    Close grip incline bench- 70% AMRAP- 165x11, 63%- 150x12x3

    Barbell lunges- 180x12 @ 6, 190x12 @ 7, 200x12 @ 8, 200x12x2

    Goblet lever squats- 200x12 @ 7, 205x12 @ 7, 210x12 @ 8, 210x12x2

    Lever rows & pendlay rows

    10 min ab work

    Tricep work & bicep work

    Tricep kickbacks supersetted w/bicep curls

    24 min HIIT, sprints, 20s on, 100s off x 12 rounds

    35 min steady state cardio

    Leave a comment:


  • Jake272
    replied
    10/30/21

    2 ct paused squats- 295x8 @ 7, 305x8 @ 8, 315x8 @ 9, 290x8x3

    Feet up bench- 185x10 @ 7, 195x10 @ 8, 205x10 @ 9, 175x10x2

    Leave a comment:


  • Jake272
    replied
    10/29/21

    Conventional deadlift w/belt- 410x8 @ 7, 420x8 @ 8, 430x7 @ 10, 395x8x3

    1 ct paused bench- 195x8 @ 7, 205x8 @ 8, 215x8 @ 9, 205x8

    Lever rows & pendlay rows

    10 min ab work

    Leave a comment:


  • Jake272
    replied
    10/28/21

    Low bar back squat w/belt- 390x8 @ 7, 400x8 @ 8, 410x8 @ 9, 375x8x3

    Incline bench- 175x8 @ 7, 185x8 @ 8, 195x8 @ 9, 185x8

    Seated DB press- 70% AMRAP- 120x18, 63%- 100x12x3

    Bent over DB flys- 100x12x3

    Chest supported rows- 140x15x3

    DB incline flys- 120x12x3

    Leave a comment:

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