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Thread: jf rugby log

  1. #1531
    Throbbing Member jamalfudge's Avatar
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    Double kb cleans w/55s
    3x5

    Good mornings
    135x10
    185x5
    235x5x5

    Inverted row
    3x12

    Ab wheel
    3x10
    #chaga_gangsta
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  2. #1532
    Throbbing Member jamalfudge's Avatar
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    Front squat
    110x10
    135x10
    225x5
    245x1
    255x1
    265x1
    275x1
    285x1
    305x1x3

    OHP
    110x6
    135x5
    165x2
    195x1x3
    105x5x3 BTN

    Pull ups
    20
    #chaga_gangsta
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  3. #1533
    Throbbing Member jamalfudge's Avatar
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    Hill run
    25 minutes, went an extra 1/4 mile or so because I planned on skipping hip thrusts

    Pull ups
    30

    Dips
    1x10
    1x6 weightex
    1x12

    Calf raises
    A bunch
    #chaga_gangsta
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  4. #1534
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x2
    315x1
    355x1x5
    315x2

    Kinda felt a little off today, wanted 3x3 but that wasn't happening

    OHP
    110x5
    135x5
    165x3
    185x2x3

    Pull ups
    15
    #chaga_gangsta
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  5. #1535
    Throbbing Member jamalfudge's Avatar
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    20 minute hill run

    Pull ups
    25

    Hip thrust
    225x10
    315x10
    365x10x3

    Dips
    2x10
    2x5 weighted
    #chaga_gangsta
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  6. #1536
    Throbbing Member jamalfudge's Avatar
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    Double kb cleans w/55s
    3x8

    Good mornings
    135x8
    185x8
    245x5x5
    185x10

    Inverted rows
    3x10

    Ab wheel
    3x10
    #chaga_gangsta
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  7. #1537
    Throbbing Member jamalfudge's Avatar
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    Been feeling kinda meh all week. Changed it up again today:

    Clean and push press
    135x5
    165x5x5

    Pull ups
    3x10 on the 2nd minute
    #chaga_gangsta
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  8. #1538
    Throbbing Member jamalfudge's Avatar
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    20 minute hill run

    Pull ups
    25

    Hip thrust
    225x12
    335x12x3

    Dips
    3x12
    #chaga_gangsta
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  9. #1539
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x3
    315x2
    355x3
    315x3

    OHP
    110x5
    135x5
    165x3
    185x2x3

    Pull ups
    15
    #chaga_gangsta
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  10. #1540
    Throbbing Member jamalfudge's Avatar
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    Yesterday afternoon:

    Deadlift
    135x10
    225x5
    315x5
    365x3
    405x1
    435x2 wanted 3 but didn't feel the third
    365x10


    Today:

    20 minute hill run

    Pull ups
    25

    Hip thrust
    225x12
    345x10x3

    Dips
    1x10
    3x5 weighted
    #chaga_gangsta
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  11. #1541
    Registered User Fractoggen's Avatar
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    Smile

    it is really good program for provide by you.
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  12. #1542
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by Fractoggen View Post
    it is really good program for provide by you.
    Thanks m8.


    Double kb cleans w/55s
    3x5

    Good morning
    135x10
    185x10
    225x5
    255x5x3

    Calf raise
    135x10x3

    Paused deads
    135x10
    225x5
    295x5

    Inverted row
    2x12
    #chaga_gangsta
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  13. #1543
    Throbbing Member jamalfudge's Avatar
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    Front squat
    110x10
    135x10
    225x5
    255x3x3

    OHP
    110x8
    135x5
    165x3
    190x2
    145x8

    Pull ups
    20

    Ab wheel
    2x12
    #chaga_gangsta
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  14. #1544
    Throbbing Member jamalfudge's Avatar
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    Hill runs
    25 minutes

    Pull ups
    20

    Dips
    1x10
    1x7 weighted
    1x12


    Calf raises
    A bunch
    #chaga_gangsta
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  15. #1545
    Throbbing Member jamalfudge's Avatar
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    Squats
    110x10
    135x10
    225x5
    275x3
    315x2
    365x1
    365x3

    OHP
    110x5
    135x5
    165x3
    195x1x4 wanted a 5th single, but shortened the rest time on the last set, bad move

    Pull ups
    15
    #chaga_gangsta
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  16. #1546
    Throbbing Member jamalfudge's Avatar
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    20 minute hill run
    Basically covered the same distance as Friday but quicker. Odd because my weight has been up. Maybe I should try to legit cut some weight.

    Pull ups
    20

    Hip thrust
    255x12
    345x12x3

    Dips
    1x10
    3x5 weigthed

    Calf raises
    A bunch
    #chaga_gangsta
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  17. #1547
    Throbbing Member jamalfudge's Avatar
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    Double kb cleans w/55s
    3x8

    Good mornings
    135x10
    185x5
    225x5
    265x5x5
    225x12

    Stiff leg DL
    135x5
    225x5
    315x5x2

    Inverted row
    2x12
    #chaga_gangsta
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  18. #1548
    Throbbing Member jamalfudge's Avatar
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    Front squat
    110x10
    135x10
    225x5
    265x3x3
    255x10 back squat

    OHP
    110x8
    135x5
    165x3
    195x1
    165x5

    Pull ups
    20
    #chaga_gangsta
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  19. #1549
    Throbbing Member jamalfudge's Avatar
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    Attempted hill run, calf was a little tight. Might just have been my calf sleeve pulled too tight. Didn't want to chance it. Go figure since I've been making all kinds of hill gainz.

    Pull ups
    20

    Hip thrust
    265x10
    355x10x3

    Dips
    1x10
    1x8 weighted
    1x15 new PR

    Calf raises
    A bunch
    These seemed to be fine
    #chaga_gangsta
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  20. #1550
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x5
    315x3
    365x1
    365x3x2
    275x10

    OHP
    110x5
    135x5
    165x3
    185x2x3

    Pull ups
    15
    #chaga_gangsta
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  21. #1551
    Throbbing Member jamalfudge's Avatar
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    Monday:

    Deadlift
    135x10
    225x5
    315x5
    365x3
    425x1
    475x0 maybe this was an overzealous attempt
    385x6
    315x10

    Wasn't feeling it yesterday morning, did a KB vid instead. Calf is meh. Sucks because I'm gaining weight, but clothes still feel the same. Not sure what's going on there but think it's why my calf is iffy.

    Today:

    Pull ups
    30 in 5 minutes, no all of them were perfect

    Good mornings
    135x10
    185x5
    225x5
    275x5x5
    225x12

    Inverted row
    2x13

    10 minute kettlebell vid (for cardio)
    #chaga_gangsta
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  22. #1552
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x3x10 on the minute, probably had 285 in me
    255x10

    OHP
    110x5
    135x5
    155x3x8 on the minute except for the last 2 sets

    Pull ups
    10x3 on the minute

    Ab wheel
    2x12
    #chaga_gangsta
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  23. #1553
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x10
    275x5
    315x3

    OHP
    110x5
    135x5
    165x5x3

    Pull ups
    20

    Double kb clean and press w/55s
    2x8
    #chaga_gangsta
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  24. #1554
    Throbbing Member jamalfudge's Avatar
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    Deadlift
    135x10
    225x5
    315x5
    365x5
    405x5x3
    375x8
    335x10
    #chaga_gangsta
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  25. #1555
    Throbbing Member jamalfudge's Avatar
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    1.5 mile run
    About 15 minutes, didn't do the steep hills. Just wanted to get legs moving.

    Pull ups
    25

    Hip thrust
    225x12
    345x12x3

    Dips
    1x10
    3x5 weighted

    Calf raises
    A bunch
    #chaga_gangsta
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  26. #1556
    Throbbing Member jamalfudge's Avatar
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    Single kb snatch w/55s
    2x8 each side

    Good mornings
    135x12
    185x10
    225x5x10

    Inverted row
    2x14

    10 minute kettlebell cardio vid
    #chaga_gangsta
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  27. #1557
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
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    Squat
    110x10
    135x10
    225x5
    285x3x10 on the minute

    OHP
    110x5
    135x5
    170x3x2
    170x2 wanted 8x3 but wasn't happening, sleep was kinda crap the last 2 nights
    160x5

    Pull ups
    20
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  28. #1558
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
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    Regular hill run
    <20 minutes

    Pull ups
    20

    Hip thrust
    225x10
    345x10x3

    Dips
    1x10
    1x8 weighted
    #chaga_gangsta
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  29. #1559
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x5
    325x5x3

    OHP
    110x5
    160x5x3

    Pull ups
    15
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  30. #1560
    Throbbing Member jamalfudge's Avatar
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    Did a few sets of DL yesterday afternoon, but still might've been a little wiped from good mornings last week so didn't really get far.

    Today:
    20 minute hill run. Didn't feel so hot today either but still managed good time despite not feeling it.

    Pull ups
    25

    Hip thrust
    225x10
    345x10x3

    Dips
    1x10
    3x5 weighted
    #chaga_gangsta
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