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  • Jake272
    replied
    10/17/21

    SLDL off 2” deficit- 350x8 @ 7, 360x8 @ 8, 370x8 @ 9, 340x8x3

    2 ct paused bench- 160x10 @ 7, 170x10 @ 8, 180x10 @ 9, 170x10x2

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

    20 min HIIT, sprints, 20s on, 100s off x 10 rounds

    Leave a comment:


  • Jake272
    replied
    10/16/21

    2 ct paused squat- 285x8 @ 7, 295x8 @ 8, 305x8 @ 9, 280x8x3

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

    Feet up bench- 170x10 @ 7, 180x10 @ 8, 190x10 @ 9, 180x10x2

    Close grip incline bench- 70% AMRAP- 165x10, 150x12, 140x12, 135x12

    Goblet lever squat- 190x12 @ 6, 195x12 @ 7, 200x12 @ 8, 200x12x2

    Lever rows & pendlay rows

    10 min ab work

    Tricep kickbacks supersetted w/bicep curls

    4 min HIIT, sprints, 20s on, 100s off x 2 rounds

    Leave a comment:


  • Jake272
    replied
    10/14/21

    Conventional deadlift w/belt- 400x8 @ 7, 410x8 @ 8, 420x8 @ 9, 385x8x3

    Chest supported row- 140x12x3

    Incline DB flys- 100x12x3

    Leave a comment:


  • Jake272
    replied
    10/13/21

    Low bar back squat w/belt- 380x8 @ 7, 390x8 @ 8, 400x8 @ 9, 370x8x3

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

    Seated DB press- 70% AMRAP- 120x14, 63%- 100x12x3

    Bent over DB flys- 100x12x3

    DB step ups- 140x15x3

    Lever rows & pendlay rows

    10 min ab work

    Tricep kickbacks supersetted w/bicep curls

    35 min steady state cardio

    Leave a comment:


  • Jake272
    replied
    10/10/21

    SLDL off 2” deficit- 345x8 @ 7, 355x8 @ 8, 365x8 @ 9, 335x8x3

    2 ct paused bench- 155x10 @ 7, 165x10 @ 8, 175x10 @ 9, 165x10x2

    Lever rows & pendlay rows

    10 min ab work

    Tricep kickbacks supersetted w/bicep curls

    Leave a comment:


  • Jake272
    replied
    10/9/21

    2 ct paused squats- 280x8 @ 7, 290x8 @ 8, 300x8 @ 9, 275x8x3

    Feet up bench- 185x10 @ 7, 195x10 @ 8, 205x10 @ 9, 185x10x2

    Barbell lunges- 165x12 @ 6, 175x12 @ 7, 185x12 @ 8, 185x12x2

    Close grip incline bench- 70% AMRAP- 160x12, 63%- 145x12x3

    Goblet lever squats- 185x12 @ 6, 190x12 @ 7, 195x12 @ 8, 195x12x2

    DB step ups- 140x15x3

    Lever rows & pendlay rows

    10 min ab work

    Tricep kickbacks supersetted w/bicep curls

    24 min HIIT, sprints, 20s on, 100s off x 12 rounds

    35 min steady state cardio

    Leave a comment:


  • Jake272
    replied
    10/8/21

    Conventional deadlift w/belt- 395x8 @ 7, 405x8 @ 8, 415x8 @ 9, 385x8x3

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

    Incline DB flys- 100x12x3

    Chest supported rows- 140x12x3

    Leave a comment:


  • Jake272
    replied
    10/6/21

    Low bar back squat w/belt- 375x8 @ 7, 385x8 @ 8, 395x8 @ 9, 365x8x3

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

    Seated DB press- 70% AMRAP- 120x14, 63%- 100x12x3

    Bent over DB flys- 100x12x3

    Leave a comment:


  • Jake272
    replied
    10/1/21

    SLDL off 2” deficit- 370x8 @ 7, 380x8 @ 8, 390x8 @ 9, 360x8

    2 ct paused bench- 160x10 @ 7, 170x10 @ 8, 180x10 @ 9, 170x10, 155x10

    Goblet lever squat- 180x12 @ 6, 185x12 @ 7, 190x12 @ 8, 190x12x2

    Tricep kickbacks supersetted w/bicep curls

    24 min HIIT, 20s on, 100s off sprints x 12 rounds

    Leave a comment:


  • Jake272
    replied
    9/30/21

    2 ct paused squats- 280x8 @ 7, 290x8 @ 8, 300x8 @ 9, 275x8x3

    Feet up bench- 190x10, 200x10, 210x10, 185x10x2

    Close grip incline bench- 70% AMRAP- 160x11, 63%- 145x12x3

    Incline DB flys- 100x12x3

    Lever rows & pendlay rows

    10 min ab work

    Leave a comment:


  • Jake272
    replied
    9/29/21

    Conventional deadlift w/belt- 390x8 @ 7, 400x8 @ 8, 410x8 @ 9, 375x8x3

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

    Barbell lunges- 160x12 @ 6, 170x12 @ 7, 180x12 @ 8, 180x12x2

    Chest supported rows- 120x12x3

    Leave a comment:


  • Jake272
    replied
    9/28/21

    Low bar back squat w/belt- 370x8 @ 7, 380x8 @ 8, 390x8 @ 9, 360x8x3

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

    Seated DB press- 70% AMRAP- 120x14, 63%- 100x12x3

    Bent over DB flys- 100x12x3

    DB step-ups- 140x15x3

    Lever rows & pendlay rows

    10 min ab work

    Tricep kickbacks supersetted w/bicep curls

    35 min steady state cardio

    Will switch some training to different days this week, I have some important things I need to take care of.

    Leave a comment:


  • Jake272
    replied
    9/25/21

    SLDL off 2” deficit- 365x8 @ 7, 375x8 @ 8, 385x8 @ 9, 355x8

    2 ct paused bench- 155x10 @ 7, 165x10 @ 8, 175x10 @ 9, 165x10

    Goblet lever squat- 175x12 @ 6, 180x12 @ 7, 185x12 @ 8, 185x12x2

    Chest supported rows- 120x12x2

    Lever rows & pendlay rows

    10 min ab work

    Tricep kickbacks supersetted w/bicep curls

    24 min HIIT, Sprints 20s on, 100s off x 12 rounds

    Leave a comment:


  • Jake272
    replied
    9/24/21

    1 ct paused bench- 195x8 @ 7, 205x8 @ 8, 215x8 @ 9, 205x8

    Feet up bench- 165x10

    Close grip incline bench- 70% AMRAP- 160x12, 63%- 145x12x3

    Barbell lunges- 155x12 @ 6, 165x12 @ 7, 175x12 @ 8, 175x12x2

    DB step-ups- 140x15x3

    Lever rows & pendlay rows

    10 min ab work

    Tricep kickbacks supersetted w/bicep curls

    35 min steady state cardio

    Leave a comment:


  • Jake272
    replied
    9/22/21

    Conventional deadlift w/belt- 385x8 @ 7, 395x8 @ 8, 405x8 @ 9, 375x8x3

    2 ct paused squats- 275x8 @ 7, 285x8 @ 8, 295x8 @ 9, 270x8x3

    Feet up bench- 185x10 @ 7, 195x10 @ 8, 205x10 @ 9, 195x10

    Incline DB flys- 100x12x3

    Leave a comment:

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