Jake's BBM log

[Jake272]

12/22/21

Sumo deadlift w/belt- 335x8 @ 6, 345x8 @ 7, 355x8 @ 8, 355x8x2

Touch n go bench- 190x8 @ 6, 200x8 @ 7, 210x8 @ 8, 210x8x2

Split squats- 160x12 @ 6, 170x12 @ 7, 180x12 @ 8, 180x12x2

Calf raises- 230x15x3

Lever rows

8 min ab work

Tricep kickbacks supersetted w/bicep curls

25 min steady state cardio

[Jake272]

12/23/21

Front squats- 190x8 @ 6, 200x8 @ 7, 210x8 @ 8, 210x8x2
Incline DB press- 100x10 @ 7, 120x10 @ 8, 140x10 @ 9, 120x10x2

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

Flat DB flys- 100x12x3

[Jake272]

12/25/21

Merry Christmas!

RDL- 350x8 @ 6, 360x8 @ 7, 370x8 @ 8, 370x8x2

Close grip bench- 190x10 @ 7, 200x10 @ 8, 210x10 @ 9, 200x10x2

Barbell shrugs- 310x12 @ 6, 320x12 @ 7, 330x12 @ 8, 330x12x2

Good morning- 190x12x3

Lever rows

8 min ab work

Tricep kickbacks supersetted w/bicep curls

14 min HIIT

[Jake272]

12/28/21

HBBS w/belt- 330x8 @ 7, 340x8 @ 8, 350x8 @ 9, 320x8x3

Standing overhead press- 105x8 @ 7, 115x8 @ 8, 125x8 @ 9, 120x8

Incline DB bench- 70% AMRAP- 140x21, 63%- 120x12x3

DB lateral raises- 50x12x3

[Jake272]

12/29/21

Sumo deadlift w/belt- 350x8 @ 7, 360x8 @ 8, 370x8 @ 9, 340x8x3

Touch n go bench- 205x8 @ 7, 215x8 @ 8, 225x8 @ 9, 215x8

Split squats- 165x12 @ 6, 175x12 @ 7, 185x12 @ 8, 185x12x2

Calf raises- 235x15x3

Lever rows

9 min ab work

Tricep kickbacks supersetted w/bicep curls

30 min steady state cardio

[Jake272]

12/30/21

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

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

Flat DB bench- 70% AMRAP- 140x21, 63%- 120x12x2

Flat DB flys- 100x12x3

[Jake272]

1/1/22

Here’s to another year of training…

RDL- 365x8 @ 7, 375x8 @ 8, 385x8 @ 9, 355x8x3

Close grip bench- 195x10 @ 7, 205x10 @ 8, 215x10 @ 9, 185x10x2

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

Good mornings- 195x12x3

Lever rows

9 min ab work

Tricep kickbacks supersetted w/bicep curls

18 min HIIT

[Jake272]

1/4/22

Low bar back squat w/belt- 355x8 @ 7, 365x8 @ 8, 375x8 @ 9

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

Seated DB press- 70% AMRAP- 120x16, 63%- 100x12x2

Bent over DB flys- 100x12x2

[Jake272]

1/5/22

Conventional deadlift w/belt- 375x8 @ 7, 385x8 @ 8, 395x8 @ 9

1 ct paused bench- 185x8 @ 7, 195x8 @ 8, 205x8 @ 9

Barbell lunges- 165x12 @ 7, 175x12 @ 8, 185x12 @ 9

DB step-ups- 140x15x2

Lever rows

9 min ab work

Tricep kickbacks supersetted w/bicep curls

30 min steady state cardio

[Jake272]

1/6/22

2 ct paused squat- 275x8 @ 7, 285x8 @ 8, 295x8 @ 9

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

Close grip incline bench- 70% AMRAP- 160x14, 63%- 145x12x2

Incline DB flys- 120x12x2

[Jake272]

1/7/22

SLDL off 2” deficit- 315x8 @ 7, 325x8 @ 8, 335x8 @ 9

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

Goblet lever squats- 180x12 @ 7, 185x12 @ 8, 190x12 @ 9

Chest supported rows- 140x15x2

Lever rows

9 min ab work

Tricep kickbacks supersetted w/bicep curls

18 min HIIT

[Jake272]

1/11/22

Low bar back squat w/belt- 345x8 @ 7, 355x8 @ 8, 365x8 @ 9, 345x8x2

Incline bench- 170x8 @ 7, 180x8 @ 8, 190x8 @ 9, 180x8x2

Seated DB press- 70% AMRAP- 120x17, 63%- 100x12x3

Bent over DB flys- 100x12x2

[Jake272]

1/12/22

Conventional deadlift w/belt- 380x8 @ 7, 390x8 @ 8, 400x8 @ 8, 380x8x2

1 ct paused bench- 190x8 @ 7, 200x8 @ 8, 210x8 @ 9, 200x8x2

Barbell lunges- 170x12 @ 6, 180x12 @ 7, 190x12 @ 8, 190x12x2

DB step-ups- 140x15x2

Lever rows

10 min ab work

Tricep kickbacks supersetted w/bicep curls

35 min steady state cardio

[Jake272]

1/13/22

2 ct paused squat- 270x8 @ 7, 280x8 @ 8, 290x8 @ 9, 275x8x2

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

Close grip incline bench- 70% AMRAP- 165x12, 63%- 150x12x3

Incline DB flys- 100x12x2

[Jake272]

1/15/22

SLDL off 2”deficit- 320x8 @ 7, 330x8 @ 8, 340x8 @ 9, 325x8x2

2 ct paused bench- 170x10 @ 7, 180x10 @ 8, 190x10 @ 9, 180x10x2

Goblet lever squat- 182.5x12 @ 6, 187.5x12 @ 7, 192.5x12 @ 8, 192.5x12x2

Chest supported row- 140x12x2

Lever rows

10 min ab work

Tricep kickbacks supersetted w/bicep curls

20 min HIIT