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  • 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
    Senior Member
    Last edited by Jake272; 12-07-2021, 11:32 PM.

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    • 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

      Comment


      • 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.

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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

              Comment


            • 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

              Comment


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

                Comment


                • 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

                  Comment


                  • 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

                    Comment


                    • 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

                      Comment


                      • 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

                        Comment


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

                          Comment


                          • https://shrinke.me/VuSs

                            Comment


                            • 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

                              Comment

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