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  • 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
    Last edited by Jake272; 08-12-2021, 01:17 AM.

    Comment


    • 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

      Comment


      • 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

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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

              Comment


              • 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

                Comment


                • 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

                  Comment


                  • 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.
                    Last edited by Jake272; 08-19-2021, 05:51 AM.

                    Comment


                    • 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

                      Comment


                      • 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.

                        Comment


                        • 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

                          Comment


                          • 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…

                            Comment


                            • 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

                              Comment


                              • 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

                                Comment

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