jf rugby log

**jamalfudge** · 07-07-2017, 05:02 AM

Pull ups
25

Band glute bridge
2x20

Nordic ham curl
2x6

Dips
2x12

BB calf raise
135x10
255x8x3

Double kb rows superset with 55s and 45s
3x8

**jamalfudge** · 07-16-2017, 02:23 PM

Went on vacation, brought some kettlebells and got a few bodyweight exercisers in but not worth logging. Did my Monday workout a day early.

Paused squats
45x10
90x10
135x5
185x5
225x5
245x3
255x3
265x3
275x3
285x3

OHP
135x5
145x5
165x3x2

Pull ups
20

BB calf raise
165x10
225x8x2
275x5x2

**jamalfudge** · 07-17-2017, 04:28 AM

Front squat
45x10
90x10
135x5
185x5
225x5x5

BTN OHP
95x8x3

Pull ups
20

**jamalfudge** · 07-17-2017, 04:14 PM

Deadline
135x10x2
225x5x2
315x5
365x5x3
395x1

Stiff leg dl
315x5
335x5
335x8

**jamalfudge** · 07-18-2017, 04:50 AM

Pull ups
35

Band glute bridge
3x25

Nordic ham curl
3x5

Dips
1x10
3x3 w/45

Double Kb row
3x8 with 55s & 45s

**jamalfudge** · 07-19-2017, 04:46 AM

Double kb snatch with 55s
3x5

Deficit stiff leg dl
135x10
225x5
275x5
315x5
335x5x2

BB calf raise
135x10
245x10x3

Skater squat
2x8 each side with 55#

**jamalfudge** · 07-20-2017, 05:43 AM

Front squat
55x10
110x10
135x5
185x5
225x5
245x3
255x3
265x3
275x3
285x3

OHP
135x5
155x3
175x3
135x5

Pull ups
35

Upright row
55x12x3

**jamalfudge** · 07-21-2017, 04:59 AM

Pull ups
40

Nordic ham curl
3x6

Dips
3x12

BB calf raise
135x12
255x8x3

Skater squat
55x10x2 each side

**jamalfudge** · 07-24-2017, 04:50 AM

Squat
55x10
110x10
135x10
185x5
225x5
255x5
285x5

OHP
135x5
155x3
175x3
175x2
175x1

BB calf raise
175x10
275x8x3
225x12

Pull ups
25

**jamalfudge** · 07-25-2017, 04:41 AM

Yesterday
Deadlift
135x10x2
225x5x2
315x5
365x5
385x5x2
385x7

Today
Pull ups
45

Band glute bridge
3x25

Nordic ham curl
3x5

Dips
1x12
1x4 with 45#
2x3 w/45#

**jamalfudge** · 07-26-2017, 04:44 AM

Semi-sumo and stiff leg deadlift superset
135x8
225x5
275x5
315x5

BB calf raise
135x12
225x12
315x5x3
225x12

Double kb row superset with 55s and 45s
3x8

Skater squat
55x10x2 each side

**jamalfudge** · 07-27-2017, 04:47 AM

Front squat
55x10
110x10X2
135x5
185x5
225x5
275x5

BTN OHP
95x8
105x6x3

Pull ups
25

Upright rows
55x12x3

**jamalfudge** · 07-28-2017, 04:58 AM

Pull ups
50

Nordic ham curl
3x5

BB calf raise
185x12
275x8x3
255x10
185x12

Dips
2x12

**jamalfudge** · 07-31-2017, 05:02 AM

Squat
55x10
110x10
185x10
225x5
255x5
295x5

OHP
135x5
155x3
175x1
155x5

BB calf raise
185x12
275x10x2
255x10x2

**jamalfudge** · 08-01-2017, 04:53 AM

Yesterday:

Deadlift
135x10x2
225x5x2
365x5
405x3x3

Stiff leg Deadlift
315x5
335x5

Today:

Pull ups
40

Band glute bridge
2x20
1x30

Nordic ham curl
3x5

Dips
1x8
2x4, 1x3 +45#

**jamalfudge** · 08-02-2017, 04:52 AM

Stiff leg deadlift
135x8x2
225x8
275x8
315x5x3

BB calf raise
135x12
225x12
315x5x3
225x12

Double kb row with 55s and 45s
3x8 each

**jamalfudge** · 08-03-2017, 04:55 AM

Front squat
55x10
110x10
135x5
185x5
225x5
255x5
285x5

OHP
135x5
155x5
165x1
175x1x5

Pull ups
30

Upright row
55x10x2
90x5x2

**jamalfudge** · 08-04-2017, 04:55 AM

Pull ups
46

Band glute bridge
2x30

Nordic ham curl
2x8

BB calf raise
135x12
245x10x3

Dips
3x12

**jamalfudge** · 08-07-2017, 04:51 AM

Squat
55x10
110x10
135x5
185x5
225x5
275x3
295c3
315x1
335x1x2

OHP
135x5
165x1
175x1
185x1x2

BB calf raise
135x12
225x10
315x5x3
275x8

Pull ups
26

**jamalfudge** · 08-08-2017, 04:55 AM

Yesterday:

Paused deadlift
135x10x2
225x5x2
275x3
315x1x2
335x3x2 these were tough, paused mid shin
365x3
385x1

Today:

Pull ups
40

Band glute bridge
4x20

Nordic ham curl
3x6
Dips
1x10
3x4 weighted

**jamalfudge** · 08-09-2017, 04:54 AM

Double kb snatches w/55s
3x5

Paused deads at mid shin
135x8
225x5
275x5
335x3x3

Single leg double kb deads
3x5 each side with 55s

Double kb rows with 55s and 45s
3x8 superset

**jamalfudge** · 08-10-2017, 04:55 AM

Front squat
55x10
110x10
135x5
185x5
225x5
255x3
265x3
275x3
285x3
295x1x3

OHP
135x5
165x1
185x1x3
155x3

BB calf raise
185x10
275x8x3

Pull ups
40

Skater squat
3x8 each side

**jamalfudge** · 08-11-2017, 04:52 AM

Pull ups
40

Band glute bridge
2x25

Nordic ham curl
2x5

Dips
3x12

Upright row
55x15x2
90x5x2

**jamalfudge** · 08-14-2017, 04:51 AM

Squat
55x10
110x10
135x5
185x5
225x5
255x3
285x3
315x3x3

OHP
135x5
165x2
185x1x5

BB calf raise
135x12
225x18
315x5x2
275x5x2

Pull ups
20

**jamalfudge** · 08-14-2017, 04:52 PM

Deadlift
135x10x2
225x5x2
315x5
365x1
405x1
435x1 matches old pr
455x0
385x6
335x3 paused
345x3x2 paused

**jamalfudge** · 08-15-2017, 04:46 AM

Pull ups
40

Band glute bridge
3x25

Nordic ham curl
2x5

Dips
1x12
2x5 weighted

**jamalfudge** · 08-16-2017, 04:52 AM

Double kb snatch w/55s
3x5

Paused deads
135x8
225x5
275x3
315x3x2

Double kb single leg stiff leg deads w/55s
3x5 each side

Row superset with 185, 55s, 45s,
3x6

**jamalfudge** · 08-17-2017, 05:03 AM

Front squat
55x10
110x10
135x5
185x5
225x5
255x3
275x1
295x1
315x1x2
295x3

OHP
135x5
165x2
195x0
135x5x2 BTN push press

Double kb press with 55s
2x8

BB calf raise
135x12
255x10x4

Pull ups
20

**jamalfudge** · 08-18-2017, 04:46 AM

Pull ups
40

Nordic ham curl
3x6

Dips
3x12

Double kb row superset
2x12

Double kb squat with 55s
3x10 as a finisher

**jamalfudge** · 08-21-2017, 04:19 PM

Squat
55x10
110x10
135x8
225x8
275x8x3

OHP
135x5
155x5x2

Band pull a parts
3x12

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