jf rugby log

**jamalfudge** · 06-08-2021, 05:01 AM

Pull ups
30

Hip thrust
235x12
325x12x3

Dips
3x8

**jamalfudge** · 06-10-2021, 04:27 AM

Deficit deadlift
135x10
225x5x2
275x5x3

Nordic ham curl
1x15

OHP
135x3
135x5
165x3x3

Pull ups
15

**jamalfudge** · 06-11-2021, 04:43 AM

Pull ups
30

Inverted row
3x8

Dips
4x8

Did some random kettlebell holds/loaded carries for a few minutes.

**jamalfudge** · 06-14-2021, 04:26 AM

Squat
45x10
135x10
225x5
295x5x3

OHP
135x5
155x3
175x3x3

Pull ups
15

**jamalfudge** · 06-15-2021, 04:33 AM

Pull ups
30

Hip thrust
245x10
335x10x4

Dips
2x12

**jamalfudge** · 06-21-2021, 03:48 PM

Squats
45x10
95x10
135x10
225x5
295x3x10 on the minute

OHP
135x3
135x5
155x3x8 on the minute

Pull ups 10

**jamalfudge** · 06-22-2021, 04:48 AM

Pull ups
30

Dips
2x12

Just did a half hour walk then before.

**jamalfudge** · 06-24-2021, 04:38 AM

Deadlift
135x10
225x5
275x5
315x3
345x3x3

OHP
135x3
135x5
165x3
175x2
185x2
185x1 missed the 2nd

Pull ups
15

Nordic ham curl
15

**jamalfudge** · 06-29-2021, 04:49 AM

Squat
45x10
95x10
135x10
225x5
295x5x3

OHP
135x3x2
165x3x3

Pull ups
20

**jamalfudge** · 07-13-2021, 04:54 AM

Had a couple house projects and vacation last 2 weeks that kept me from training. Got back to it yesterday.

Yesterday

Squat
45x10
95x10
135x10
225x3
295x3x10 on the minute
Was hot and humid, these were draining.

OHP
135x3x2
155x3x3

Pull ups
15

Today:

Pull ups
30

Dips
3x8

Hill run
x1

**jamalfudge** · 07-15-2021, 04:27 AM

Deadlift
135x10x2
225x5
275x3
275x5x2 just taking it easy here

Nordic ham curl
1x12

OHP
135x3
135x5
165x3x2
165x5

Pull ups
15

**jamalfudge** · 07-16-2021, 04:57 AM

Hill run
x1 plus an extra 20-30 minute walk/run

Pull ups
30

Inverted row
2x8

Dips
3x10

**jamalfudge** · 07-19-2021, 04:30 AM

Squat
45x10
95x10
135x10
225x5
275x3
315x5
275x10

OHP
135x3
135x5
155x3
175x3x3

Pull ups
15

**jamalfudge** · 07-20-2021, 04:39 AM

Hill run
x1
Been concentrating on keeping a tense/flexed foot and even a slightly flext quad, seems to have helped with keeping calf in tact so far.

Pull ups
30

Inverted row
2x8

Dips
2x12

Banded BW squats
3x15

**jamalfudge** · 07-22-2021, 04:43 AM

Deadlift
135x10x2
225x5
315x3x3
275x10

OHP
135x3
135x5
165x3
185x1x3

Pull ups
15

**jamalfudge** · 07-23-2021, 04:39 AM

Hill run
x1 plus another mile-ish run after

Pull ups
30

Inverted row
2x10

Dips
3x10

**jamalfudge** · 07-27-2021, 05:02 AM

Squat
45x10
135x10
225x3
275x3
315x3x10 on the minute
Did these yesterday afternoon, was too hot and burnt out to do anything else

Pull ups
25

Dips
3x8

**jamalfudge** · 07-30-2021, 05:04 AM

Yesterday:

Deficit deadlift
135x10
225x5x2
275x5
315x5
315x10 without deficit

OHP
135x3x3
165x3
185x1x5 on the minute

PUll ups
10

Today:

Pull ups
30

Inverted row
3x8

Dips
3x10

30 minute HIit vid

**jamalfudge** · 08-02-2021, 04:09 PM

Squat
95x10
135x10
225x5
275x3
315x3
355x3
315x5

OHP
135x3
135x5
155x3
175x2x2
175x3

Pull ups
10

**jamalfudge** · 08-03-2021, 04:58 AM

Pull ups
30

Dips
4x10

Inverted row
3x8

Ab wheel
3x10

**jamalfudge** · 08-05-2021, 04:35 AM

Deadlift
135x10
225x5
275x3
315x3
345x3x2

OHP
135x3
135x5
165x3
185x1x3

Pull ups
5

**jamalfudge** · 08-09-2021, 01:53 PM

Squat
95x10
135x10
225x3
275x3
315x3x10 on the minute

OHP
135x3
135x5
155x3
175x3x2
175x1

Pull ups
15

**jamalfudge** · 08-10-2021, 04:56 AM

Pull ups
30

Inverted row
3x8

Paused dips
5x5

**jamalfudge** · 08-16-2021, 04:33 PM

Friday:

Deadlift
135x10
225x5
275x5
315x3
345x3
365x3
315x10

OHP
135x3
135x5
155x3
175x3

Pull ups
10

Today:

Squat
95x10
135x10
225x5
275x3
325x3x5 on the minute
275x5

OHP
135x3
135x5
155x3
175x3x3

Pull ups
15

Ab wheel
2x10

Double kettlebell swings with 45s
4x25

**jamalfudge** · 08-23-2021, 03:37 PM

Last week:

Tues:

Pull ups
30

Dips
3x8

Inverted row
3x8

Thursday:

Deadlift
135x10
225x5
275x5
315x3
345x3
365x1
385x1x3
315x5

OHP
135x5
165x3
185x2

Pull ups
15

Today:

Squat
95x10
135x5
225x3
275x3x3 not quite paused but slower pace

OHP
135x5
165x3
175x3
185x2x3

Pull ups

20

with some KB work scattered in between

**jamalfudge** · 08-24-2021, 04:43 AM

Pull ups
30

Inverted row
3x8

Dips
4x8

30 minute walk

**jamalfudge** · 08-27-2021, 07:04 AM

Yesterday:

Deadlift
135x10
225x5
275x5
315x3
365x1
365x3
365x5

OHP
135x5
155x3
175x3
185x2

Pull ups
20

Today:

Pull ups
30

Inverted row
2x10

Dips
2x12

**jamalfudge** · 08-30-2021, 02:07 PM

Squat
95x10
135x10
225x8
275x8x3

OHP
135x5
155x3
175x3
195x1x5

Pull ups
20

**jamalfudge** · 08-31-2021, 04:38 AM

Pull ups
35

Inverted row
2x12

Dips
3x10

**jamalfudge** · 09-02-2021, 01:19 PM

Deadlift
135x8
225x8
275x5
315x3x3

OHP
135x5
165x3
185x3

Pull ups
20

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