jf rugby log

**jamalfudge** · 04-05-2019, 04:29 AM

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

**jamalfudge** · 04-08-2019, 04:44 AM

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

**jamalfudge** · 04-09-2019, 04:42 AM

20 minute hill run

Pull ups
25

Hip thrust
225x10
315x10
365x10x3

Dips
2x10
2x5 weighted

**jamalfudge** · 04-10-2019, 04:33 AM

Double kb cleans w/55s
3x8

Good mornings
135x8
185x8
245x5x5
185x10

Inverted rows
3x10

Ab wheel
3x10

**jamalfudge** · 04-11-2019, 04:37 AM

Been feeling kinda meh all week. Changed it up again today:

Clean and push press
135x5
165x5x5

Pull ups
3x10 on the 2nd minute

**jamalfudge** · 04-12-2019, 04:51 AM

20 minute hill run

Pull ups
25

Hip thrust
225x12
335x12x3

Dips
3x12

**jamalfudge** · 04-15-2019, 04:54 AM

Squat
110x10
135x10
225x5
275x3
315x2
355x3
315x3

OHP
110x5
135x5
165x3
185x2x3

Pull ups
15

**jamalfudge** · 04-16-2019, 04:42 AM

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

**Fractoggen** · 04-17-2019, 01:00 AM

it is really good program for provide by you.

**jamalfudge** · 04-17-2019, 04:32 AM

Originally Posted by Fractoggen

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

**jamalfudge** · 04-18-2019, 04:55 AM

Front squat
110x10
135x10
225x5
255x3x3

OHP
110x8
135x5
165x3
190x2
145x8

Pull ups
20

Ab wheel
2x12

**jamalfudge** · 04-19-2019, 04:43 AM

Hill runs
25 minutes

Pull ups
20

Dips
1x10
1x7 weighted
1x12

Calf raises
A bunch

**jamalfudge** · 04-22-2019, 04:23 AM

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

**jamalfudge** · 04-23-2019, 04:49 AM

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

**jamalfudge** · 04-24-2019, 04:51 AM

Double kb cleans w/55s
3x8

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

Stiff leg DL
135x5
225x5
315x5x2

Inverted row
2x12

**jamalfudge** · 04-25-2019, 04:35 AM

Front squat
110x10
135x10
225x5
265x3x3
255x10 back squat

OHP
110x8
135x5
165x3
195x1
165x5

Pull ups
20

**jamalfudge** · 04-26-2019, 04:48 AM

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

**jamalfudge** · 04-29-2019, 05:00 AM

Squat
110x10
135x10
225x5
275x5
315x3
365x1
365x3x2
275x10

OHP
110x5
135x5
165x3
185x2x3

Pull ups
15

**jamalfudge** · 05-01-2019, 04:40 AM

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)

**jamalfudge** · 05-02-2019, 04:50 AM

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

**jamalfudge** · 05-06-2019, 04:37 AM

Squat
110x10
135x10
225x10
275x5
315x3

OHP
110x5
135x5
165x5x3

Pull ups
20

Double kb clean and press w/55s
2x8

**jamalfudge** · 05-06-2019, 06:27 PM

Deadlift
135x10
225x5
315x5
365x5
405x5x3
375x8
335x10

**jamalfudge** · 05-07-2019, 04:55 AM

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

**jamalfudge** · 05-08-2019, 04:48 AM

Single kb snatch w/55s
2x8 each side

Good mornings
135x12
185x10
225x5x10

Inverted row
2x14

10 minute kettlebell cardio vid

**jamalfudge** · 05-09-2019, 04:56 AM

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

**jamalfudge** · 05-10-2019, 04:53 AM

Regular hill run
<20 minutes

Pull ups
20

Hip thrust
225x10
345x10x3

Dips
1x10
1x8 weighted

**jamalfudge** · 05-13-2019, 04:28 AM

Squat
110x10
135x10
225x5
275x5
325x5x3

OHP
110x5
160x5x3

Pull ups
15

**jamalfudge** · 05-14-2019, 04:42 AM

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

**jamalfudge** · 05-16-2019, 04:35 AM

Still feeling blah yesterday so just did a kettlebell video.

Today changed it up:

Clean and press
110x10
135x5x2
145x5
155x3
165x1
175x1x2
185x1

Good mornings
135x12
185x10
135x12

Pull ups
17

Inverted row
2x12

**jamalfudge** · 05-17-2019, 04:47 AM

20 minute hill run, allergies or something really keeping my nose runny and it sucks.

Pull ups
30

Hip thrust
225x12
315x12
315x20

Dips
1x10
1x5 weighted
1x12

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