JL's 1st BB.com Workout Log

[jl101882]

Rep Upper - 6/25/09

Bbell Bench: 185x14, 11, 12

Lat Pulldown: 180x12x3
sset
Face Pull: 130x12x3

FM Cable Lateral Raise Behind Back: 15x12, 20x12x3

BB Shrug: 275x10x3
sset
Rope Pushdown: 100x20x3

Plate Pinch (our plates suck)
So, I did
Hex Hold: 25sx4 sets, could not get 30s, too wide/heavy for me.

[jl101882]

6/26 - ME Lower

Sumo Deadlift: 135x5, 225x5, 315x5, 355x5, 365x5
BB Rev. Lunge: 135x10, 9, 9
Cable Rope Pull-Through: 120x12, 150x12, 200(stack)x12
Ab Circuitx2
-V-up: 20
-Toe Reach: 20
-Bicycle Crunch: 20

[jl101882]

Originally Posted by jl101882

6/22/09

ME Upper

DB Bench (5 rep): 90sx5, 100sx5, 105sx5, 110sx5

Dips: BWx25, 16

Seated Cable Row (Iso-lateral): 60/sidex12x4 sets
sset
DB Seated Cleans: 15sx12x4 sets

DB Shrug: 100sx15x3 sets
sset
DB 1-arm Preacher Curl: 30x12x3

Hanging Leg Raise (sleeves): 3 sets of 15

Back to doing WS4SB3 type program. Should be a little more structure this time.

6/29 -ME Upper

DB Bench (3 rep): 60sx10, 100sx5, 110sx3, 115sx3, 120sx3

Dips: BWx26, 17

Seated Cable Row (Iso-lateral): 70/sidex12x4
sset
DB Seated Cleans: 20sx10x4

DB Shrug: 105sx15x3
sset
DB 1-arm Preacher Curl: 35x10x3

Pretty happy overall increased on everything in either weight or reps or both.

[jl101882]

Originally Posted by jl101882

6/23/09

DE Lower

Box Jump: 24"x3, 30"x3, 36"x3, 42"x1, 42"x1

BSS (front foot on step, back foot on 18"): 40sx10/legx3 sets

Glute-ham Raise (on pulldown seat): BWx8x3 sets

Rope Cable Crunch: 150x20, 200(stack)x15x2 sets

Missed twice on the 42" box jump, however it wasn't bad I just caught myself b4 I busted my ass. Nerve racking to jump up there with no padding or spotter around, might have to get a spotter once I start jumping higher.

6/30 - DE Lower

Box Jump: 30"x3, 34"x3, 36"x2, 36"x1, 40"x1, 42"x1

BSS (front foot on step, back foot on 12"): 45sx10, 10, 8

Glute-ham Raise (on pulldown seat): BWx10x3 sets

Rope Cable Crunch: 200(stack)x20x3

The 42" I kept psyching myself out of, I made the jump finally, but it took quite a bit of time to make myself do it. I clear it pretty easily, but when I jump I guess I think too much about the landing. The different heights were done by using a step under the box. BSS on lower box feels better; glute-ham I push off at the bottom and am focusing on keeping my body rigid throughout the movement.

[jl101882]

Originally Posted by jl101882

Rep Upper - 6/25/09

Bbell Bench: 185x14, 11, 12

Lat Pulldown: 180x12x3
sset
Face Pull: 130x12x3

FM Cable Lateral Raise Behind Back: 15x12, 20x12x3

BB Shrug: 275x10x3
sset
Rope Pushdown: 100x20x3

Plate Pinch (our plates suck)
So, I did
Hex Hold: 25sx4 sets, could not get 30s, too wide/heavy for me.

Rep Upper - 7/2/09

Bbell Bench: 185x17, 13, 12

Wide Chins: BWx10x3
sset
Band Pull-aprt: 12x3

FM Cable Lateral Raise Behind Back: 22.5x8x3

BB Shrug: 295x10x3
sset
Rope Pushdown: 120x20, 15, 15

Hex Hold: 25sx3 sets (12 sec, 12, and 7)

[jl101882]

Originally Posted by jl101882

6/26 - ME Lower

Sumo Deadlift: 135x5, 225x5, 315x5, 355x5, 365x5
BB Rev. Lunge: 135x10, 9, 9
Cable Rope Pull-Through: 120x12, 150x12, 200(stack)x12
Ab Circuitx2
-V-up: 20
-Toe Reach: 20
-Bicycle Crunch: 20

7/3 - ME Lower

Sumo Deadlift(3 rep max): 135x8, 225x5, 315x5, 365x3, 385x3, 405x3
BB Rev. Lunge: 135x10x3
Cable Rope Pull-Through: 200(stack)x12x3
Ab Circuitx2
-V-up: 20
-Toe Reach: 20
-Bicycle Crunch: 20

[jl101882]

Originally Posted by jl101882

6/29 -ME Upper

DB Bench (3 rep): 60sx10, 100sx5, 110sx3, 115sx3, 120sx3

Dips: BWx26, 17

Seated Cable Row (Iso-lateral): 70/sidex12x4
sset
DB Seated Cleans: 20sx10x4

DB Shrug: 105sx15x3
sset
DB 1-arm Preacher Curl: 35x10x3

Pretty happy overall increased on everything in either weight or reps or both.

7/6 -ME Upper

DB Bench (1 rep): 50sx10, 105sx5, 115sx3, 125sx2, 130sx1

Dips: BWx30, 20

Seated Cable Row (Iso-lateral): 80/sidex8x4
sset
DB Seated Cleans: 20sx12x4

DB Shrug: 110sx15x3
sset
DB 1-arm Preacher Curl: 35x12x3

Bam! Got the 130s for 1 rep, those are our heaviest dbells at my gym; I basically just got them up w/ no spotter and then lowered slowly and tried to smash out another rep to no avail, I was spent. The 125s felt pretty good however.

[jl101882]

Had about a week off, went to San Francisco for my honeymoon. No workouts, just lots of walking and eating. May go back to WS4SB3, not sure yet.

7/13 - Full Body
warm-up
Plank: 1 min; side plank: 10 sec/sidex2
BB Bench: 135x10, 185x10, 225x8x2
Incline DB Press: 65sx10x3
Rom. Dead BB: 135x10, 225x8x3
Swiss Ball 1-leg Curl: 10/legx3
Wide Chins: BWx10x3
FM Low Row (standing): 40sx10, 45sx10, 50sx10
Hack Squat (touch bottom): 90x10, 180x10x2
Step-ups (24") DB: 30sx10/legx2
FM Cable Twist: 30x10/sidex3
Leg Raise (dip bar): 12x3
Cable Rope Crunch: 200(stack)x12x3

[jl101882]

7/15

warm-up
Dbell Chest Press (ball): 50sx15x3
sset
FM Straight-arm pulldown kneeling: 20sx15x3
Bosu platform squat: BWx15x3
Push-up (bosu plat., feet on bench): 20x3
sset
Band pull-apart (blue theraband): 20x3
Multi-plane lunge (glider): 10/legx2
FM Behind Back Lateral raise: 15x15x3
Hammer Chins: 5x2
Plank (bosu): 1 min
Twist on Bosu (dbell): 10x20x2
Crunch on bosu (db): 10x15x2
Hanging leg raise (sleeves): 5 lbs dbx12x3

[jl101882]

7/20 - upper body

Bench (Precor): 90x6, 180x4 (BB): 225x5, 245x4, 275x2
-2+ min rest-

FM Chest Press: 100x20, 11, 10
-1 min rest-

Dbell Lateral raise: 30sx12x3
sset Bent Dbell raise: 30sx12x3
-1:30 rest-

Wide Chins: BWx8x4

BB Behind back shrug: 185x12x4
-45 sec-

Rope Cable Arm sset:
Pressdown: 80x15, 90x15, 100x15
Curl: 80x15, 90x15, 100x15
-45 sec-

Abs:
Ball Jacknife: 15x3
sset Ball Crunch: 15x3
Hanging leg raise (sleeves): 5 lbs dbx12x3
Rope Cable Twist: 70x10/sidex3

[jl101882]

7/22 - Lower Body

BB Squat: 45x8, 135x5, 225x5, 315x5, 335x3, 335x3
Hack Squat (fast reps): 180x3x8
Reverse BB Alternating Lunge: 135x8/legx3
Pull-through (Rope-cable): 200(stack)x12x3
Lateral Lunge (DB): 15sx8/legx2
Seated Calf: 135x10x5
Plank Walks: 1 set of 7
Hanging leg raise (sleeves): 10 lbs DBx15x2
sset w/ Rope Crunch: 200(stack)x15x2
Standing Oblique Crunch: 45x15x2/side

[jl101882]

7/24 - Upper Body
BB Bench (speed): 155x3x8
Dbell Bench (on ball): 60sx15, 70sx15x2
Dbell Row: 110x8x3
Wide Chins: BWx8x3
Tri-set:
-DB Laterals: 30sx12
-DB Shrug: 110sx8
-Band Pull-apart: purple therabandx12
x3

EZ Lying Ext: 80x20, 15, 10
sset
EZ Rev. Curl: 80x12x3

FM Seated on flr alt. curls: 15x12, 17.5sx10, 20sx10
Hex Hold: 20sx33 sec, 21 sec
Decline Crunch (against chest sset arms extended): 35 lbsx15x2
Leg Raise on decline: 10x3 sets

[jl101882]

Originally Posted by jl101882

7/20 - upper body

Bench (Precor): 90x6, 180x4 (BB): 225x5, 245x4, 275x2
-2+ min rest-

FM Chest Press: 100x20, 11, 10
-1 min rest-

Dbell Lateral raise: 30sx12x3
sset Bent Dbell raise: 30sx12x3
-1:30 rest-

Wide Chins: BWx8x4

BB Behind back shrug: 185x12x4
-45 sec-

Rope Cable Arm sset:
Pressdown: 80x15, 90x15, 100x15
Curl: 80x15, 90x15, 100x15
-45 sec-

Abs:
Ball Jacknife: 15x3
sset Ball Crunch: 15x3
Hanging leg raise (sleeves): 5 lbs dbx12x3
Rope Cable Twist: 70x10/sidex3

7/27- Upper Body

BB Bench: 135x10, 185x8, 225x5, 245x5, 275x3x2
FM Chest Press: 110x18, 10, 9

DB Lateral: 35sx12x3
sset
Bent DB Lateral: 35sx12x3

Chins (wide): BWx10, 10, 8, 8
Inverted Row: BWx12, 12, 10, 10

Bar Cable Pushdown: 100x15, 110x15, 120x15
sset
Bar Cable Curl: 100x15, 110x12, 120x10

Hanging Leg Raise(sleeves): 15x3
sset
Ball Jacknife: 15x3

Glider Roll-outs: 10x3
FM Anti-rot. hold: 30 lbsx15 sec/sidex2
Side bridge (arm out and abduction): 15 sec/side
Prone bridge circuit: 60 sec, w/ 5 cycles

[jl101882]

Originally Posted by jl101882

7/22 - Lower Body

BB Squat: 45x8, 135x5, 225x5, 315x5, 335x3, 335x3
Hack Squat (fast reps): 180x3x8
Reverse BB Alternating Lunge: 135x8/legx3
Pull-through (Rope-cable): 200(stack)x12x3
Lateral Lunge (DB): 15sx8/legx2
Seated Calf: 135x10x5
Plank Walks: 1 set of 7
Hanging leg raise (sleeves): 10 lbs DBx15x2
sset w/ Rope Crunch: 200(stack)x15x2
Standing Oblique Crunch: 45x15x2/side

7/29 - Lower Body

BB Squat: 135x10, 225x5, 275x5, 315x5
Hack Squat (speed): 180x3x8
Rev. 1-DB Lunge off step: 70x8/legx3
Pull-through: 200x12x3
Alt. Lateral Lunge: 15sx8/legx2
Seated Calf: 180x10x5
Pallof Press Hold (FM): ~15sec/side w/ 35 lbsx3
Glider Rollout: 10
Short BB Rollout: 10sx10x3

[jl101882]

Tested Maxes (as of October 1, 09):
Bench: 305x1
Squat: 385x1
Deadlift: 385x1; w/ straps & belt: 435x1

10/5 - Monday ME Upper
BB Incline: 245x2, 275x2 (w/ unwanted spotter assistance)

10/7 - Wednesday ME Lower
BB Front Squat: 275x2

10/9 - Friday DE Upper
BB Bench: 155x3x8

10/11 - Sunday DE Lower
Box Squat: 205x2x8

10/12 - Monday ME Upper
Rack Lockout (low pin): 295x2, 315x1, 325xfail

10/14 - Wednesday ME Lower
Box Squat (~15"): 365x1

10/16 - Friday DE Upper
Bench w/ Bands (orange mini doubled): 155x3x10

10/18 - Sunday DE Lower
Box Squat w/ Bands (~15"; light bands): 205x2x8

10/19 - Monday ME Upper
Floor Press: 275x3x3

[jl101882]

10/21 - Wednesday ME Lower
Deadlift w/ Bands (doubled red mini): 365x3/4x2, 345x1x4

10/23 - Friday DE Upper
Bench Press w/ Bands (doubled orange mini): 165x3x9 (3 diff. grips)

That's three quarter reps w/ 365, I could not lock it out, tried twice, but got 345 for singles 4 sets. And that's double-overhand, no straps.

[jl101882]

10/25 - Sunday DE Lower
Box Squat w/ Bands (light, to 12" box): 205x2x8

[jl101882]

10/26 - Monday ME Upper
Rev. Band Bench Press (light bands): 385x1, 405x0

[jl101882]

10/28 Wednesday ME Lower
BB Good Mornings: 225x2x3

Have never tried to max these so I was cautious and did not go for a true 1-rep max.

[jl101882]

10/30 - Friday DE Upper
Bench Press w/ Bands (doubled orange mini): 185x3x9 (3 diff. grips)

[jl101882]

11/1 - Sunday DE Lower
Box Squat 12": 225x2x8

11/2 - Monday ME Upper
DB Bench (max reps): 100sx12, 9, 6

[jl101882]

11/3
Did some sandbag work. I made a sandbag from an army bag and put some pea gravel in bags and taped it up and threw it in the bag. At least one of them busted b/c I can feel the gravel in there. Just did some snatches, cleans to front/zercher squat, and swings. Just had to burn some energy.

11/4 ME Lower
Sumo Deadlift: 365x1 totally RAW, 445x1 w/ straps and belt (PR)
Front Squat: 225x6, 4
Rev. DB Lunge off step: 50sx12/legx2
45 degree back extension: 50 lbs+light bandx10x3
Eagle sit-ups: 10x3

Finished w/ a kettle circuit: 20 lbs;
1-arm snatchx10,
1-arm cleanx10,
1-arm swingsx10
x2

My grip still sucks, tried 405 w/ no straps and couldn't get it up at all.

[jl101882]

11/6 DE Upper
BB Bench w/ Band (red mini): 155x3x9 (3 grips)
DB Roll-over Ext.: 50sx10x3
Incline Tate Press: 20x8, 30x8, 40sx8x2
Wide Chins: +25x6, +45x4,3,3
Kroc Rows: 80sx25
DB Seated Cleans: 25sx10x3
DB Lying External Rot: 10x10/arm
Tri Pushdown +red mini: 100x10, 80x12, 60x15

[jl101882]

11/8 DE Lower
Box Squat w/ Light Bands: 12"x245x2x3, 235x2x5
Snatch Grip Deadlift (for speed): 225x3x5
Broad Jump: 3 jumps x2 (didn't measure)
Swiss Ball Hip Ext. + Leg Curl: 15x3
Hip Thrust: 50 lbsx12x3
Leg Raise machine: 30 lbsx15x3
Kettle Circuit w/ 20 lbs
1-arm snatchx10
1-arm cleanx10
1-arm swingx10
x3

Lowered weight on box squat b/c speed was not there w/ 245. Didn't measure broad jump but all jumps were pretty close. Probably pretty crappy jump anyway.