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    Jake272
    Senior Member

  • Jake272
    replied
    1/18/22

    Low bar back squat w/belt- 350x8 @ 7, 360x8 @ 8, 370x8 @ 9, 340x8x3

    Incline bench- 175x8 @ 7, 185x8 @ 8, 195x8 @ 9, 185x8x3

    Seated DB press- 70% AMRAP- 120x15, 63%- 100x12x3

    Bent over DB flys- 100x12x3

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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

    Leave a comment:

  • Jake272
    Senior Member

  • Jake272
    replied
    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


    Leave a comment:

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