Powerlifting/Hypertrophy journal

[jtteg_X]

5/16/2015 Saturday

Legs:
Squat: bar, 135lbx5, 135lbx5, 185lbx5, 225lbx5, +belt: 275lbx5, 295lbx5, 315lbx5
^hypertrophy: 225lbx12 (3 sets)
leg press: 400lbx20 (3 sets)
laying leg curl: 3x12
Calf raise: 3x20

10min walk
10min HIIT
10min incline walk

[jtteg_X]

5/17/2015 Sunday


Upperbody:
BB flat bench: bar, 95lbx8, 135lbx8, 185lbx5, 225lbx3, +bench daddy: 275lbx3, 315lbx3, 355lbx3, 365lbx3, 385lbx2, 405lbx3 , raw downset 225lbx12
BB incline bench: 185lbx10 (3 sets), 135lbx15 downset
Chest dips: 3x20
pec deck fly: 3x20
skull crusher: 3x12 superset DB OH ext: 40lbx12 (3 sets)
Pull ups: 3x12
BB row (underhand): 145lbx12 (3 sets)
DB 1-arm row (horizontal): 70lbx12 (3 sets)
DB rear delt raise: 20lbx15 (3 sets) superset DB shrugs: 70lbx15 (3 sets)
DB front raise: 15lbx15 (3 sets) + DB curl: 15lbx15 (3 sets)
chest press: 3x20 + 1-arm hammer row: 3x15
BB shrugs: 225lbx12 (3 sets)

10min walk
5min jog
10min incline walk


lots of volumeeee

[jtteg_X]

5/19/2015 Tuesday

Legs:
Squat: bar, 135lbx5, 185lbx10, 225lbx10, +belt: 255lbx10 (3 sets), 135lbx25 downset (brutal)
Hack squat: 2pps x15 (3 sets)
Calf raises: 3x25

10min walk
1 mile incline walk

that downset took most of my load hence the quick workout lol


morning weight: 182lb

[wishiwasdivin]

Still going strong my man gj.

[jtteg_X]

^thanks brodie!


5/20/2015 Wednesday

Shoulders/Chest/Tricep:
Behind neck OHP: bar, 95lbx8, 115lbx8 (4 sets)
DB seated OHP: 45lbx12 superset w/DB side raise: 15lbx12 (3 sets)
DB flat bench: 55lbx20 (3 sets)
Dips: 3x15
BB 21 bench: 115lb (3 sets)
1-arm rope pull down: 3x15

30min HIIT
10min walk


5/21/2015 Thursday

Back/Bicep:
BB row: 95lbx12, 135lbx10, 185lbx8, 205lbx8, 225lbx8 (3 sets) (overload so form wasn't THE greatest)
Pull ups: 3x12
BB shrugs: 225lbx15 (3 sets)
DB row (horizontal angle): 75lbx12 (3 sets)
BB curl: 65lbx12 (3 sets)
DB pinwheels: 35lbx10 (3 sets)
1-arm hammer row: 3x12
lat pull down (v-bar): 3x12
BB 21's: 45lb (3 sets)
seated machine row: 3x15

1/2 mile walk
1/2 mile jog

[wishiwasdivin]

Nice db work

[jtteg_X]

^thanks brodie!


5/23/2015 Saturday


Legs:
Squat: bar, 95lbx8, 135lbx5, 135lbx5, 185lbx3, 225lbx3, 255lbx3, +belt: 275lbx3, 295lbx3, 315lbx3, 335lbx3, 345lbx3
Squat downsets: 225lbx12, 235lbx12, 245lbx12
Speed pulls (conventional): 225lbx2 (6 sets)
Leg press: 400lbx20 (3 sets), went 30 reps on last set (full retard mode: ON)
Hack squat: 2pps x15 (3 sets)
Laying leg curl: 3x12
Calf raise: 4x25
Seated leg ext: 3x15 (paused reps)

5min walk
20min HIIT
5min cool down

morning weight: 186lb heavy (cheat meal night before...heh)

[jtteg_X]

5/24/2015 Sunday

Upperbody:
Floor press: 95lbx8, 135lbx8, 185lbx5, 225lbx5, 255lbx5, 275lbx5, 285lbx5, 295lbx5, +maddog slingshot: 295lbx15 (downset)
CG floor press: 225lbx12 (3 sets)
Chest dips: BW x20, added weight: 25lbx15, 35lbx15, 45lbx15
BB flat bench 21s: 135lb (3 sets)
DB OH tricep ext: 45lbx25 (3 sets)
Pec deck fly: 3x20
seated chest press: 3x20
Pull ups: 4x12
BB row: 135lbx15 (4 sets) superset BB shrugs: 135lbx20 (4 sets)
BB preacher curl: 65lbx12 (3 sets)
DB 1-arm preacher curl: 30lbx8 (3 sets)
Seated pulley row (v-bar): 3x20

40min brisk walk

sit-ups: worked up to 100 reps total
v-ups: 4x25
reverse sit-up: 3x15


morning weight: 185lb...did I mention I'm back on maintenance calories with a slight surplus once a week?

[wishiwasdivin]

Impressive work brotha

[jtteg_X]

Impressive work brotha

thanks!

5/26/2015 Tuesday

Legs:
Squat: bar, 135lbx8, 185lbx12, 225lbx12, 245lbx10, +belt: 255lbx12 (2 sets)
Front squat: 135lbx15 (3 sets)
SLDL: 135lbx12 (3 sets)
leg ext (paused reps): 3x12
Calf raise: 3x25

straight leg raises: 4x25
hanging knee raise: 3x10
AB rope crunch: 3x20

20min brisk walk
20min incline walk

[wishiwasdivin]

You have a meet anytime soon?

[jtteg_X]

You have a meet anytime soon?

negative, I gave up the PL and focusing on more aesthetics. although watching PL videos and my boys compete sure makes me want to compete again!


5/27/2015 Wednesday

Shoulders/Chest/Tricep:
Military OHP: bar, 65lbx12, 95lbx8, 115lbx8, 135lbx8, 145lbx8 (3 sets)
DB seated OHP: 45lbx15 superset DB side raises: 15lbx15
BB flat bench: 135lbx20 (3 sets)
DB flat bench: 45lbx20 (3 sets)
Dips: 3x20
Rope pull down: 3x20
cable fly: 3x20

[jtteg_X]

5/28/2015 Thursday


Back/Bicep:
Pull ups: 1x12, 25lbx8, 35lbx8, 35lbx8, 1x12
BB row: 135lbx10, 185lbx10 (4 sets)
BB shrugs: 225lbx12 (4 sets)
CSR: 90lbx12 (3 sets)
Lat pullovers: 3x15
Lat pull down (underhand): 3x15
BB cheat curls: 95lbx8 (3 sets)
DB seated curl (alt): 35lbx10 (3 sets)
EZ preacher curl: 25's x12 (3 sets)

hanging knee raises: 3x10


morning weight: 187lb (heavy)

[jtteg_X]

5/31/2015 Sunday


Legs:
Squat: bar, 135lbx8, 185lbx6, 225lbx5, 275lbx5, +belt: 315lbx5, 335lbx5, hypertrophy sets: 225lbx12 (3 sets)
Front squat: 135lbx15 (3 sets)
Laying leg curl: 3x15
Hyper ext: 3x20
calf raise: 3x25

20min walk
20min HIIT
10min jog

hanging knee raise: 5x10
straight leg raise: 5x20
AB twist: 5x10
reverse sit-up: 3x20

[jtteg_X]

6/1/2015 Monday


Chest/Tricep:
BB floor press: bar, 95lbx12, 135lbx8, 185lbx8, 225lbx8, 255lbx8 (3 sets)
Chest dips: BWx12, +25lbx12, +45lbx12 (3 sets)
DB incline bench: 50lbx20, 55lbx20 (3 sets)
Seated chest press: 3x20
EZ OH tricep ext: 3x15
Pec deck fly: 3x20
Rope pull down: 3x20

1 mile walk

[wishiwasdivin]

negative, I gave up the PL and focusing on more aesthetics. although watching PL videos and my boys compete sure makes me want to compete again!


5/27/2015 Wednesday

Shoulders/Chest/Tricep:
Military OHP: bar, 65lbx12, 95lbx8, 115lbx8, 135lbx8, 145lbx8 (3 sets)
DB seated OHP: 45lbx15 superset DB side raises: 15lbx15
BB flat bench: 135lbx20 (3 sets)
DB flat bench: 45lbx20 (3 sets)
Dips: 3x20
Rope pull down: 3x20
cable fly: 3x20

Oh ok, yeah just watching others move huge weight makes you want it

Solid training

[jtteg_X]

thanks brotha man!

6/2/2015 Tuesday


Back/Bicep:
Pull ups: x15, 25lbx10 (3 sets)
BB row: 135lbx12, 185lbx10, 195lbx10 (3 sets)
BB shrugs: 225lbx12, 275lbx12 (3 sets)
1-arm DB row: 80lbx10 (3 sets)
Seated 1-arm hammer: 3x12
lat pull down: 3x15
DB seated curl: 30lbx10 (3 sets)
BB preacher curl: 65lbx10 (3 sets)
DB shrug: 60lbx15 (3 sets)
cable curl: 3x15

10min walk
15min HIIT
10min jog
5min cool down

hanging knee raise: 4x10
decline situp: 2x20

[jtteg_X]

6/4/2015 Thursday


Shoulders:
Military OHP: bar, 95lbx12, 115lbx8, 135lbx8 (4 sets)
DB seated OHP: 45lbx15 (3 sets)
superset w/DB side raise: 15lbx15 (3 sets)
BB front raise: 45lbx15 (3 sets)
superset w/DB shrug: 60lbx20 (3 sets)

DB flat bench: 45lbx20 (3 sets)
Dips: 3x15
pec deck fly: 3x20
EZ OH tri ext: 3x20

hanging knee raise: 5x10


morning weight: 191lb

[wishiwasdivin]

Very nice OHP work

[jtteg_X]

^thanks man! I knew I had more but my joints were super achy :/ there is always next time!

6/6/2015 Saturday

Legs:
Squat: bar, 135lbx8, 185lbx5, 225lbx5, +belt: 275lbx5, 315lbx5 (3 sets)
Sumo DL: 135lbx8, 225lbx5, 275lbx5, 315lbx5 (3 sets)
High box squat: 225lbx15 (3 sets)
Front squat: 135lbx20 (3 sets)
Calf raises: 3x30

1 hour walk/incline

straight leg raises: 3x30
hanging knee raise: 3x10
AB twist: 3x12

[jtteg_X]

6/7/2015 Sunday


Upperbody:
Chest:
BB flat bench: bar, 95lbx8, 135lbx8, 185lbx5, 225lbx5, +maddog: 275lbx5, 315lbx5 (3 sets)
...hypertrophy: 225lbx12 (3 sets)
DB flat bench: 65lbx12, 75lbx12 (3 sets)
Chest dips: +45lbx12 (3 sets)
DB fly: 20lbx15 (3 sets)
DB incline: 40lbx20 (3 sets)
Chest hammer press: 3x20

Tricep:
DB tate ext: 30lbx15, 35lbx15 (3 sets)
DB kickback: 15lbx15 (3 sets)

Back:
BB row: 135lbx12, 185lbx12 (3 sets double overhand + 3 sets underhand)
...superset shrugs 6 sets total
Pull ups: 3x12
CSR: 3x15
Lat pull down: 3x15
Seated pulley: 3x20

Bicep:
EZ spider curl: 3x10
DB pinwheels: 35lbx10 (3 sets)


2 mile brisk walk

[jtteg_X]

6/9/2015 Tuesday

Legs:
Squat: bar, 135lbx8, 185lbx5, 225lbx5, +belt: 275lbx8, 285lbx8, 295lbx8
High box squat: 225lbx15 (3 sets)
Leg ext: 3x15
Leg curl: 3x15

30min brisk walk

[jtteg_X]

6/10/2015 Wednesday


Shoulders/Chest/Tricep:
Military OHP: bar, 95lbx8, 115lbx8, 135lbx8, 145lbx8 (3 sets)
Seated DB OHP: 45lbx12, 55lbx12 (3 sets)
...superset DB side raise: 15lbx15 (3 sets)
DB flat bench: 60lbx20 (3 sets)
DB incline bench: 55lbx20 (3 sets)
DB OH tri ext: 55lbx20 (3 sets)
BB front raise: 45lbx15 (3 sets)
Rope pull down: 3x20

45min brisk walk

[jtteg_X]

6/11/2015 Thursday

Back/Bicep:
Pull ups: 5x10
BB row: 135lbx8, 185lbx8, 205lbx8, 225lbx8 (3 sets)
BB shrugs: 275lbx12, 315lbx12 (3 sets)
T-row: 140lbx8, 150lbx8, 175lbx8, 195lbx8
Lat pull down: 3x15
BB curl: 65lbx8, 75lbx8, 95lbx8 (3 sets)
DB curl: 30lbx10 (3 sets)
DB rear lat raise: 15lbx15 + DB curl: 15lbx15 (3 sets)
DB shrugs: 80lbx15 (3 sets)
Hammer overhead row: 3x15

hanging straight leg raise: 3x10
ball crunches: 3x30

20min brisk walk

[wishiwasdivin]

Mirin the OHP #s

[jtteg_X]

^thanks brotha man!


6/13/2015 Saturday


Legs:
Squat: bar, 135lbx8, 185lbx5, 225lbx5, 275lbx5, +belt: 315lbx5, 345lbx5, 355lbx5
SLDL: 135lbx12, 225lbx12 (3 sets)
Hack squat: 3pps x12 (3 sets)
Leg press: 320lbx30 (3 sets)

1 hour walk/incline

[jtteg_X]

6/14/2015 Sunday


Chest/Tricep:
BB flat bench: bar, 135lbx12, 185lbx5, 225lbx5, +bench daddy: 275lbx5, 315lbx5, 365lbx3, 385lbx3, 405lbx3, 425lbx3, 435lbx3
...hypertrophy sets^: 225lbx15 (3 sets)
Chest dips w/45lb: 15, 13, 13
DB incline bench: 60lbx12, 75lbx12 (3 sets)
DB fly: 20lbx20 (3 sets)
Hammer chest press: 3x20
cable fly (underhand): 3x20
EZ overhead tricep ext: 2x20
DB tate ext: 30lbx20 (2 sets)
v-bar pull downs: 2x30

45min brisk walk

sit-ups: 3x30
reverse leg raise: 3x15
AB rollout: 3x15
medicine ball twists: 2 @ 1min

[jtteg_X]

6/15/2015 Monday

Back/Bicep:
Pull ups: 3x12 (wide grip), 3x12 (narrow grip)
BB row: 135lbx8, 185lbx8, 205lbx8, 225lbx8 (3 sets)
DB row: 75lbx12 (3 sets)
Lat pull down: 3x12
BB curl: 45lbx10, 65lbx10, 75lbx10 (3 sets)
1-arm DB preacher: 30lbx10 (2 sets)
DB curls: 30lbx10 (2 sets)
seated DB shrug: 60lbx15 (3 sets)
BB bent over shrug: 135lbx15 (3 sets)

30min walk

[jtteg_X]

6/16/2015 Tuesday

Shoulders:
Military OHP: bar 95lbx8, 115lbx10, 135lbx10 (3 sets)
DB seated OHP: 45lbx12, 55lbx12 (3 sets)
DB side raise (seated): 15lbx15
DB front raise: 30lbx10 (3 sets)

BB bench 21's: 135lb (4 sets)
CG bench: 135lbx20 (3 sets)
reverse 1-arm pull down: 3x20

30min brisk walk

[jtteg_X]

6/17/2015 Wednesday


Legs:
Squat: bar, 135lbx5, 185lbx5, 225lbx5, +belt: 275lbx3, +wraps: 315lbx3, 355lbx3, 365lbx3, 385lbx3
Deadlift: 225lbx8, 315lbx8, 365lbx5 (3 sets)
hack squat: 3pps x10, +50lbx10, +70lbx10
leg press (close stance): 200lbx30, 290lbx30 (3 sets)
leg ext: 3x15
laying leg curl: 3x15
calf raise: 3x20

hanging leg raise: 5x10
AB twist: 3x10
ball twist: 3 @1min

30min walk