Jake's BBM log

[Jake272]

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

[Jake272]

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

[Jake272]

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.

[Jake272]

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

[Jake272]

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

[Jake272]

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

[The Average Lifter]

Dayum! 22 reps with 70%?! Hahaha. You have solid numbers!

[Jake272]

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

[Cole]

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

[Jake272]

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

[Jake272]

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

[Jake272]

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

[Jake272]

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

[fariss malika]

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

[fariss malika]

https://shrinke.me/VuSs

[Jake272]

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