Jake's BBM log

[Jake272]

8/4/21

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

Touch n go bench- 155x10 @ 6, 185x10 @ 7, 195x10 @ 8, 155x10x2

Split squats- 140x12 @ 6, 150x12 @ 7, 160x12 @ 8, 160x12x2

Calf raises- 230x15x2

Lever rows

8 min ab work

Tricep kickbacks

Curls

25 min steady state cardio

[Jake272]

8/5/21

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

DB incline bench- 100x10 @ 7, 120x10 @ 8, 140x10 @ 9, 120x10x2

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

DB flys- 100x12x2

[Jake272]

8/7/21

RDL- 355x8 @ 6, 365x8 @ 8, 375x8 @ 8, 375x8x2

Close grip bench- 175x10 @ 7, 185x10 @ 8, 195x10 @ 9, 185x10x2

Barbell shrugs- 225x12 @ 6, 235x12 @ 7, 245x12 @ 8, 245x12x2

Good mornings- 195x12x2

Lever rows

8 min ab work

Tricep kickbacks

Curls

14 min HIIT

[Jake272]

8/10/21

HBBS w/belt- 320x8 @ 6, 330x8 @ 7, 340x8 @ 8, 340x8x3

Standing overhead press- 95x8 @ 7, 105x8 @ 8, 115x8 @ 9, 110x8

DB incline press- 70% AMRAP- 120x11, 63%- 100x12x3

DB lateral raises- 40x12x3

[Jake272]

8/11/21

Sumo deadlift w/belt- 320x8 @ 6, 330x8 @ 7, 340x8 @ 8, 340x8

Touch n go bench- 165x10 @ 7, 175x10 @ 8, 185x10 @ 9, 175x10x3

Split squats- 145x12 @ 6, 155x12 @ 7, 165x12 @ 8, 165x12x3

Calf raises- 230x15x3

Lever rows

8 min ab work

Tricep kickbacks supersetted w/bicep curls

6 min steady state cardio

[Jake272]

8/12/21

Front squats- 190x8 @ 6, 200x8 @ 7, 210x8 @ 8, 210x8x3

DB incline bench- 100x10 @ 7, 120x10 @ 8, 140x10 @ 9, 120x10x3

DB flat bench- 70% AMRAP- 140x18, 63%- 120x12x3

DB flys- 100x12x3

19 min steady state cardio

[Jake272]

8/14/21

RDL- 360x8 @ 6, 370x8 @ 7, 380x8 @ 8, 380x8x3

Close grip bench- 180x10 @ 7, 190x10 @ 8, 200x10 @ 9, 190x10

Barbell shrugs- 230x12 @ 6, 240x12 @ 7, 250x12 @ 8, 250x12x3

Good mornings- 190x12x3

Lever rows

8 min ab work

Tricep kickbacks and curls supersetted

Sprints, 20s on, 100s off x 7 rounds

[Jake272]

8/17/21

HBBS w/belt- 335x8 @ 7, 345x8 @ 8, 355x8 @ 9, 335x8x3

Standing overhead press- 100x8 @ 7, 110x8 @ 8, 120x8 @ 9, 115x8

DB incline bench- 70% AMRAP- 140x9, 63%- 120x12x3

DB lateral raises- 50x12x3

[Jake272]

8/18/21

Sumo deadlift w/belt- 335x8 @ 7, 345x8 @ 8, 355x8 @ 9, 335x8x3

Touch n go bench- 175x10 @ 7, 185x10 @ 8, 195x10 @ 9, 185x10x2

Split squats- 150x12 @ 6, 160x12 @ 7, 170x12 @ 8, 170x12x2

Calf raises- 235x15x3

Lever rows- 110x12x3

Was feeling sick today, and even though I improved on these lifts, they sure kicked my ass lol. I will do the rest of my conditioning during tomorrow’s session.

[Jake272]

8/19/21

Front squats- 205x8 @ 7, 215x8 @ 8, 225x8 @ 9, 205x8x3

DB incline bench- 100x10 @ 7, 120x10 @ 8, 140x10 @ 9, 120x10x2

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

DB flys- 100x12x3

9 min ab work

Tricep kickbacks supersetted w/curls

30 min steady state cardio

[Jake272]

8/20/21

RDL- 385x8 @ 7, 395x8 @ 8, 405x8 @ 9, 375x8x3

Close grip bench- 165x10 @ 7, 185x10 @ 8, 195x10 @ 9, 185x10

Barbell shrugs- 315x12 @ 6, 325x12 @ 7, 335x12 @ 8, 335x12x2

Good mornings- 195x12x3

Lever rows

9 min ab work

Tricep kickbacks supersetted w/curls

18 min HIIT

Glad I got my training done today, was coming down with a cold and feeling sick, but I still hit some pretty good numbers and I get to rest until Tuesday now.

[Jake272]

8/24/21

Low bar back squat w/belt- 345x8 @ 7, 355x8 @ 8, 365x8 @ 9

Incline bench- 155x8 @ 7, 165x8 @ 8, 175x8 @ 9

DB press- 70% AMRAP- 100x12, 63%- 80x12x2

Bent over DB flys- 80x12x2

[Jake272]

8/25/21

Conventional deadlift w/belt- 365x8 @ 7, 375x8 @ 8, 385x8 @ 9

1 ct paused bench- 175x8 @ 7, 185x8 @ 8, 195x8 @ 9

Barbell lunges- 145x12 @ 7, 155x12 @ 8, 165x12 @ 9

DB step ups- 100x15x2

Lever rows

9 min ab work

Tricep kickbacks

Curls

30 min steady state cardio

Have switched to hook grip for pulls now except for supplemental pulls for which I’ll use straps, my hands seem to be getting used to them now…

[Jake272]

8/26/21

2 ct paused squat- 255x8 @ 7, 265x8 @ 8, 275x8 @ 9

Feet up bench- 165x10 @ 7, 175x10 @ 8, 185x10 @ 9

Close grip incline bench- 70% AMRAP- 155x12, 63%- 140x12x2

DB flys, incline- 100x12x2

[Jake272]

8/29/21

SLDL off 2” deficit- 345x8 @ 7, 355x8 @ 8, 365x8 @ 9

2 ct paused bench- 145x10 @ 7, 155x10 @ 8, 165x10 @ 9

Goblet lever squat- 160x12 @ 7, 170x12 @ 8, 180x12 @ 9

Lever rows

9 min ab work

Tricep extensions

Curls

18 min HIIT