JK202 Hypertrophy Log

[jk202]

Going into a cyclic Bulk Phase.

Details/ logic on that

https://www.instagram.com/p/BzZMRXSj4YT/

https://www.instagram.com/p/Bzz_acej-Kg/


Starting Weight 179
https://imgur.com/a/3xeOkiz


Current Split

Lower
Pull 1 (Biceps)
Push 1 (Triceps)
Off
Pull 2 (Biceps)
Push 1 (Triceps)
Off


LOWER
A1. SEATED LEG CURL
2 sets, 5-8, 7-12

B1. HEEL ELEVATED SSB SQUAT
2 sets, 4-6, 8-10

C1. DB RDL
2 sets, 6-10, 8-12

D1. LEG EXTENSION
D2. REVERSE BAND HACKS*
2 sets, 10-20 each


PULL 1
A1. MACHINE LAT ROW
2 sets, 6-10, 8-12

B1. SINGLE ARM NAUTILUS PULLDOWN
B2. *NAUTILUS PULLOVER MACHINE
2 sets, 6-9, 8-12
*1 dropset after last set of B1

C1. CABLE REAR DELT ROW
C2. WIDE GRIP UPPER BACK PULLDOWN
2 sets, 8-10, 10-15

D1. DB PREACHER
2 sets, 6-10, 8-12

E1. CABLE CURL SHORTENED
E2. CABLE CURL LENGTHENED
2 sets, 8-12, 10-15


PUSH 1
A1. INCLINED DB PRESS
2 sets, 5-8, 7-12

B1. BANDED WEIGHTED DIPS
2 sets, 5-8, 8-12
B2. SEATED CABLE FLY
2 sets, 8-12, 10-15
Last set 1 drop

C1. DB SHOULDER PRESS
2 sets, 5-8, 7-10

D1. CUFF LATERAL RAISES
D2. CABLE CROSS TRICEP EXT
3 sets, 8-10, 6-8, 10-15


PULL 2
A1. NAUTILUS PULLDOWN
2 sets, 6-10, 8-12

B1. SNATCH GRIP BARBELL RDL
2 set, 5-8, 7-10

C1. MACHINE LAT ROW
2 sets, 6-10, 8-12

D1. CABLE REAR DELT ROW
2 sets, 8-12, 10-15
D2. WIDE GRIP UPPER BACK PULLDOWN
2 sets, 6-10, 8-12

E1. DB PREACHER
E2*. DB ALTERNATING CURLS
E3*. INCLINE DB HAMMER CURL
2 sets, 6-10, 8-12
*1 set After 2nd set of E1


PUSH 2
A1. REVERSE BAND INCLINED SMITH
2 sets, 6-9, 8-12 with 1 dropset 8+

B1. SEATED DB SHOULDER PRESS
2 sets, 6-9, 8-12

C1. BANDED+WEIGHTED TRICEP DIPS
2 sets, 6-9, 8-12, last set drop to BW
C2. SEATED CABLE FLY
2 sets, 8-12, 10-15 with 1 dropset 12+

D1. DECLINE CABLE FLY
D2. CABLE CROSS TRICEP EXT w/ Shoulder Extension
2 sets, 8-12, 10-15

E1. CUFF LATERAL RAISES
4 sets, 8-20 until pouffe

[jk202]

7/9/2019 @ 179.6 lbs
PULL 1
A1. STEP BACK LAT ROW
120x8, 100x13

B1. SINGLE ARM NAUTILUS PULLDOWN
305x8, 265x11 drop 225x6 two arm
B2. NAUTILUS PULLOVER
185x8 drop 135x10

C1. CABLE REAR DELT ROW
37.5x14, 35x14
C2. UPPER BACK PULLDOWN
115x8, 100x10

D1. DB PREACHER
35x8, 25x10.5

E1. CABLE CURL SHORTENED
8x8, 6x14
E2. CABLE HAMMER CURL LENGTHENED
10x6, 7x8 drop 5x8

[Millz12323]

Damn dude you're shredded at 180. Mirin that muscle mass.

I think you said you're about 5'9 before. You got a goal weight in mind or just going to play it by ear and see how much fat you put on?

[jk202]

7/11/2019 @ 179 lbs
PUSH 2
A1. REVERSE BAND INCLINED SMITH
250x7.75, 220x9 drop 175x8

B1. SEATED DB SHOULDER PRESS
75x5.5, 60x8

C1. BANDED+WEIGHTED TRICEP DIPS
2R + 70x4.5 , 2R+35x7 drop 2RX4 drop BW X4
C2. SEATED CABLE FLY
11x11, 8x15 drop 5x10

D1. DECLINE CABLE FLY
27.5x10, 24x12
D2. CABLE CROSS TRICEP EXT
9x15, 12x12

E1. CUFF LATERAL RAISES
20.5x7, 17.5x15, 12.5x15 drop 7.5x15 mid range, 9x s/l set 15/10

[jk202]

Damn dude you're shredded at 180. Mirin that muscle mass.

I think you said you're about 5'9 before. You got a goal weight in mind or just going to play it by ear and see how much fat you put on?

Thanks man. 5'8. I've taken the extra cals really well so far. Most of the increase in weight from low 170's to here is a lot of water i think. Starting my official surplus today.

I'd like to see if i can push back to 200 on this bulk without being too fat, but we'll see how it goes. This is my first time trying the cyclic bulk, and the logic seems really solid. Ben Pakulski has a whole PDF on it. Basically taking advantage of hormones

[jk202]

Leg Workout "Meat and Taters" sets

https://www.instagram.com/p/Bzn7OMAj...d=u4esfaqvl3es

[Millz12323]

I'd like to see if i can push back to 200 on this bulk without being too fat, but we'll see how it goes. This is my first time trying the cyclic bulk, and the logic seems really solid. Ben Pakulski has a whole PDF on it. Basically taking advantage of hormones

Looking forward to the progress reports! I'm going to guess the cyclic bulk has you go through periods of maintenance maybe? Don't have time to look it up at the moment but I think that makes sense.

I've completely blown it Everytime I've bulked and gained a tonne of fat really fast. I'd like to add you on ig just to follow your workouts but my ig account is literally empty and I just use it as a tool to follow fitness stuff. You cool with being followed by a creeper account?

Edit : 1000 posts!

[jk202]

Looking forward to the progress reports! I'm going to guess the cyclic bulk has you go through periods of maintenance maybe? Don't have time to look it up at the moment but I think that makes sense.

I've completely blown it Everytime I've bulked and gained a tonne of fat really fast. I'd like to add you on ig just to follow your workouts but my ig account is literally empty and I just use it as a tool to follow fitness stuff. You cool with being followed by a creeper account?

Edit : 1000 posts!

Go for it man.

As for the bulk you're supposed to from a bulk to a few days transition of low carb high fats before the cut phase where carbs are also rather low. Then right back into a surplus. I favor carbs so we'll see if i stick to the low carb part

Bulk will be 4-8 weeks depending on when I feel like I need a deload

Cuts are 1-3 weeks

[jk202]

https://www.instagram.com/p/Bz1Afofj...d=nburf8ut23eb

7/12/2019 @ 179 lbs
PULL 2
A1. NAUTILUS PULLDOWN
315x8, 275x12 drop 2 arm 225x6

B1. SNATCH GRIP BARBELL RDL
295x7, 225x225

C1. MACHINE LAT ROW
125x7, 100x10 drop 70x9

D1. CABLE REAR DELT ROW
42x13, 35x14
D2. WIDE GRIP UPPER BACK PULLDOWN
115x8, 100x10

E1. DB PREACHER
40X6, 25x11
E2*. DB ALTERNATING CURLS
30x5-7 drop 20x8-10
E3*. INCLINE DB HAMMER CURL
20x10ish drop 15x?

[jk202]

https://www.instagram.com/p/Bz57v6ej...=1vf9bvqhgyctm

Diabolical quad sequence to finish today's legday. Now that I'm only hitting legs 1x week, I'll be looking to push the density/volume a bit more. Check that Insta caption for logic behind the d1-d3 sequence

7/14/2019 @ 180.4 lbs
LOWER
A1. SEATED LEG CURL
210x7+3F, 160x12+2p
F= forced/ assisted reps, p=partials

B1. HEEL ELEVATED SSB SQUAT
295x6, 245x9

C1. DB RDL
150x8 hip banded
115x12

D1. REVERSE BAND HACK SQUAT
Green and black 585x6
D2. LEG EXTENSION
Gray 150x12, 90x14, 70x15ish
D3. REVERSE BAND HACK SQUAT
Green and black 315x8x1.5s, 225x6-8x1.5s, 225x10 green

[jk202]

7/15/2019 @ 179.8 lbs
PULL 1
A1. STEP BACK LAT ROW
130x8, 100x14 drop 70x10

B1. SINGLE ARM NAUTILUS PULLDOWN
325x8+1, 275x11 drop 205x9 two arm
B2. NAUTILUS PULLOVER (after last set of B1)
185x8 drop 160x8-10 135x10-12

C1. CABLE REAR DELT ROW
50x11, 42.5x11, 27.5x17
C2. UPPER BACK PULLDOWN
115x10, 100x12, 100x11

D1. DB PREACHER
40x7, 25x11+2f

E1. CABLE CURL SHORTENED
FM 6X12,5x10-12 drop 3x10-12
E2. HAMMER CURL LENGTHENED
6X12, 6x10-12 drop 4x10-12

[jk202]

Solid AF push workout.

https://www.instagram.com/p/Bz_SApeD...=1l1novp1xfs8l

^tricep portion

7/16/2019 @ 178.4
PUSH 1
A1. INCLINED DB PRESS
105x6, 90x8

B1. BANDED WEIGHTED DIPS
3rd loop from belt
2R + 60x , 2R+35x7 drop 2RX drop BW X
B2. SEATED CABLE FLY
12x8, 9x10 drop 5x15

C1. MACHINE SHOULDER PRESS
130x7, 100x10

D1. CABLE CROSS TRICEP EXT
12.5x10-12
D2. OVERHEAD CABLE CROSS TRICEP EXT
12.5x

E1. CUFF LATERAL RAISES
20.5x8, 17.5x14, 12.5x15 drop 7.5x7 mid rank , 9x s/l set 15/10

[Millz12323]

Your instagram is pretty cool. Same with your workouts. Strong stuff in here m8.

[jeshelton]

You putting your workouts together or getting help from hypertrophycoach? Shredded bae, one day it will be mine turn.

[jk202]

You putting your workouts together or getting help from hypertrophycoach? Shredded bae, one day it will be mine turn.

I apply his concepts very closely, but the workouts are all from scratch based on my gym and what works for me.

[jk202]

Your instagram is pretty cool. Same with your workouts. Strong stuff in here m8.

Thanks man! The videos are a great way to look back to see execution improving. Filming top sets also keeps you honest with form and not cheating when they get tough. Not that I lift like a vag off camera lol

[jk202]

Hit dat 3 plate Snatch RDL



7/18/2019 @ 179.4 lbs
PULL 2
*RDL FIRST TODAY
A1. NAUTILUS PULLDOWN
325x7 , 275x11 drop 225X6 two arm

B1. SNATCH GRIP BARBELL RDL
315x7 , 225x12

C1. MACHINE LAT ROW
120X7, 100x9drop 70x10

D1. CABLE REAR DELT ROW
50x11, 35x11
D2. WIDE GRIP UPPER BACK PULLDOWN
115x9, 100x10

E1. DB PREACHER
40X6.5, 25x12
E2*. DB ALTERNATING CURLS
30x8 drop 20x6-10
E3*. INCLINE DB HAMMER CURL
25x10 drop 15x10
*after 2nd set of E1

[jk202]

7/19/2019 @ 180.8 lbs
PUSH 2
A1. REVERSE BAND LOW INCLINED SMITH
255x8, 225x9 drop 175x8

B1. SEATED DB SHOULDER PRESS
75x6, 60x13 rapido

C1. BANDED+WEIGHTED TRICEP DIPS
2 biners 2nd loop from belt
2R + 65x5.5, 2R+35x7 drop 2RX6 drop BW X5
C2. SEATED CABLE FLY
12x8.5, 8x10 drop 5x10.

D1. DECLINE CABLE FLY
27.5x12, 22.5x15
D2. CABLE CROSS TRICEP EXT SHORT/MID/OVERHEAD/SHOULDER EXT
12X8/8/ 7.5X15/10, 9x10/10/10

E1. CUFF LATERAL RAISES
20.5x9, 17.5x12, 12.5x15 drop 7.5x15/10

[Millz12323]

Hit dat 3 plate Snatch RDL



7/18/2019 @ 179.4 lbs
PULL 2
*RDL FIRST TODAY
A1. NAUTILUS PULLDOWN
325x7 , 275x11 drop 225X6 two arm

B1. SNATCH GRIP BARBELL RDL
315x7 , 225x12

C1. MACHINE LAT ROW
120X7, 100x9drop 70x10

D1. CABLE REAR DELT ROW
50x11, 35x11
D2. WIDE GRIP UPPER BACK PULLDOWN
115x9, 100x10

E1. DB PREACHER
40X6.5, 25x12
E2*. DB ALTERNATING CURLS
30x8 drop 20x6-10
E3*. INCLINE DB HAMMER CURL
25x10 drop 15x10
*after 2nd set of E1

Why the snatch grip on the RDL? I've never tried em like that. Looks harder for sure

[jk202]

Why the snatch grip on the RDL? I've never tried em like that. Looks harder for sure

Basically this post for the reasoning behind the RDL instead of conventional or rack deads

Snatch grip also because I saw JP and Eugene Teo doing them, definitely more demand on lats and upper back musculature

https://www.instagram.com/p/Bw2ZM3Uh...d=jtymoi9020j1

[jk202]

Legday was lit.

https://www.instagram.com/p/B0Lg939j...=1og1fdmt85wrr

7/21/2019 @ 180.8 lbs
LOWER
A1. SEATED LEG CURL
210x8+1F, 160x13+2p

B1. HEEL ELEVATED SSB SQUAT
305x5.5, 245x9

C1. DB RDL
160x5, 120x12

D1. REVERSE BAND HACK SQUAT
Green and black 585x8, 455x 5/4/4

E1. LEG EXTENSION
1 rest pause/ drop set, 3 drops, 30+ total reps

[jk202]

https://www.instagram.com/p/B0MV-M4j...=1rufdtm8cfhks

Bulk update. Up to 3800 cals. 2.5 weeks in and up about 2 lbs

[jk202]

Subbed in a standard seated cable row in favor of the standing version for pure convenience on A1. The step back version on the plate loaded Hammer strength iso row is still worth it imo since you have the benefit of the load dropping off the in the shortened position, but i don't use that gym for pull day. The Nautilus Pulldown is in the rotation for awhile over the HS row for lats

7/22/2019 @ 180.4 lbs

PULL 1
A1. SEATED CABLE LAT ROW
65x10, 57.5x13 drop 35x10

B1. SINGLE ARM NAUTILUS PULLDOWN
335x6.5, 285x11 drop 225x8
B2. NAUTILUS PULLOVER (after last set of B1
185x12 drop 160x8

C1. CABLE REAR DELT ROW
50x12, 42.5x11
C2. UPPER BACK PULLDOWN
115x10, 100x12
DB SHRUG after last set of C2
100x12

D1. DB PREACHER
40x7+1F, 25x11+2f

E1. CABLE CURL SHORTENED
9x11, 7x15 drop 4x9
E2. CABLE CURL LENGTHENED
9x6, 7x6 drop 4x9

[jk202]

7/23/2019 @ 181.0
PUSH 1
A1. INCLINED DB PRESS
105x6.8, 90x8

B1. BANDED WEIGHTED DIPS
2 biners 2nd loop from belt
2R + 65x6, 2R+40x7 drop 2RX6 drop BW X7
B2. SEATED CABLE FLY
12x10, 9x11+2p drop 5x15

C1. MACHINE SHOULDER PRESS
135x7.5, 100x10

D1. CABLE CROSS TRICEP EXT
12.5x12/6-8, 9x12 drop 7.5x12
D2. OVERHEAD CABLE CROSS TRICEP EXT
9x12, 9x12

E1. CUFF. LATERAL RAISES
22.5x7, 17.5x15, 12.x20/7 rest pause drop 7.5x20

Y/lengthened partials

^^^
https://www.instagram.com/p/B0RPL6zl...=17gk7puz3s167

[jk202]

Scale has been pretty still, cals up to 4000 and putting them to use!! Another 20 lb jump on Snatch RDL

https://www.instagram.com/p/B0WZaqVj...d=atabwja0unmm


7/25/2019 @ 180.2 lbs
PULL 2
A1. SNATCH GRIP BARBELL RDL
335x6 , 245x12

B1. NAUTILUS PULLDOWN
335x7 , 295x9 drop 225X12

C1. SINGLE ARM CABLE LAT ROW
72.5x7+1p, 62.5x9 drop 35x10

D1. PEC DEC REAR DELT
130x7, 110x9
D2. CABLE UPPER BACK ROW
65X6, 50x9

E1. DB PREACHER
40X5, 25x12+1
E2*. DB CURLS
30x8, 20x12
E3*. INCLINE DB HAMMER CURL
30x6, 20x6-8
*after 2nd set of E1

[jk202]

7/26/2019 @ 182.4 lbs
PUSH 2
A1. REVERSE BAND LOW INCLINED SMITH
265x5, 235x7 drop 185x8

B1. SEATED DB SHOULDER PRESS
75x6, 60x10

C1. BANDED+WEIGHTED TRICEP DIPS
2 biners 2nd loop from belt
2R + 65x6, 2R+35x7.5 drop 2RX6 drop BW X5
C2. SEATED CABLE FLY
12x9, 8x10+3p

D1. DECLINE CABLE FLY
32.5x7 👎, 22.5x15
D2. CABLE CROSS TRICEP EXT SHORT/MID/OVERHEAD/SHOULDER EXT
12X12/8, 9x12/8, 7.5

E1. CUFF LATERAL RAISES
22.5x8+2p, 17.5x15 drop 12.5x15 drop 7.5x15

[jk202]

7/28/2019 @ 180.4 lbs
PULL 1
A1. SEATED CABLE LAT ROW
72.5x7+p, 65x10 drop 42.5x10
Up,up

B1. SINGLE ARM NAUTILUS PULLDOWN
340x6, 295x10 drop 225x8
B2. NAUTILUS PULLOVER (after last set of B1
185x12 drop 160x8

C1. REAR DELT FLY
135x7+p, 110x10+p
C2. UPPER BACK PULLDOWN
65X6+p, 50x9 drop 27.5x12+
DB SHRUG after last set of C2
100x12

D1. DB PREACHER
40x6+1F, 25x12

E1. CABLE CURL SHORTENED
9x11, 7x15 drop 4x9
E2. CABLE CURL LENGTHENED
9x6, 7x6 drop 4x9

[jk202]

7/29/2019 @ 180.8
PUSH 1
A1. Flat DB PRESS
105x4, 85x9, 75x8

B1. BANDED WEIGHTED DIPS
2 biners 2nd loop from belt
90x6, 2R+45x7 drop 2RX6 drop BW X5
B2. SEATED CABLE FLY
12x9, pec Dec 145x6 drop 115x6

C1. MACHINE SHOULDER PRESS
130x7.5, 110x10

D1. CABLE CROSS TRICEP EXT
12.5x12/6-8, 9x12 drop 7.5x12
D2. OVERHEAD CABLE CROSS TRICEP EXT
12.5x6-8, 9x12

E1. CUFF. LATERAL RAISES
22.5x8+p, 17.5x12, 12.5x20
Ladder of death

https://www.instagram.com/p/B0gvs2Rj...d=ve4016a18bvn

[jk202]

Awesome workout at an awesome gym with misc legend Bobby Digitaloa



7/30/2019 @ 181 lbs
LOWER with Bobby @ Warhouse
A1. SEATED LEG CURL
whole stack X 6+2f, prime lying 2 plates top 25 on middle x 8-10

B1. HEEL ELEVATED SSB SQUAT
315x5.5, 265x8

C1. DB RDL
165x6

D1. REVERSE BAND HACK SQUAT
5.5pps x 10, 4.5ppsx 8 drop 6 (strip 45 +25)

E1. LEG EXTENSION
3 pps top peg, 1 plate top/middle, 1 middle

[jk202]

Got a good upper workout in today despite a tweaked mid back from pushing RDLs a bit too far Tuesday

https://www.instagram.com/p/B0rGvpXD...d=mt92ufpyo950

8/2/2019 @ 181.6 lbs
UPPER
BENCH AMRAP
225X10

A1. NAUTILUS FLAT PRESS
295x8, 245x9, 205x10+2p

B1. WEIGHTED + BANDED DIPS
2R + 65x6, 2R + 45x7, drop 2Rx7
B2. SEATED CABLE FLY
12X, 8x12 drop 5x12

C1. CUFF LATERAL
22.5x8+p, 17.5x16, 12.5x20
Ladder of death 9x10+

D1. NAUTILUS LAT PULLDOWN (2 arm)
345x6, 295x8, 245x10
D2. CABLE UPPER BACK ROW
65x8, 50x10, 35x10