Powerlifting/Hypertrophy journal

[jtteg_X]

12/1/2013 Sunday


Chest/Shoulders:
Flat bench: bar, 95lbx8, 135lbx5, 185lbx3, 225lbx1,
+boar slingshot: 275lbx1, 295lbx1, 315lbx1, maddog: 335lbx1
21's bench: 3 sets (135lb, 155lbx2)
Incline DB bench: 55lbx12, 60lbx12 (2 sets)
Smith OHP: 3x10
DB arnolds: 45lbx10 (3 sets)
DB upright row: 35lbx12 (3 sets)
BB front raise: 40lbx12 (3 sets)
BB shrug: 135lbx12, 155lbx12 (2 sets)
machine OHP: 3x12
cable fly: 3x12
face pulls: 3x12
rope pull down: 3x15
1-arm reverse pull down: 3x15


GPP:
2 mile walk/jog
ab roll out: 3x10
decline sit-up: 2x15
step up w/30lb kettlebells: 2x20

[jtteg_X]

12/3/2013 Tuesday


Back/Bicep:
pull ups: 3x12
CSR: 3x8
seated multi-bar row: 3x10
hammer OH pull down: 3x10
EZ curl: 3x8
double cable curl: 3x10


10min brisk walk

[jtteg_X]

12/4/2013 Wednesday


Chest/Tricep:
Speed bench: warmups, +light bands: 135lbx3 (9 set/3 grips)
CG bench w/boar slingshot: 225lbx8, 245lbx8 (2 sets)
DB incline bench: 50lbx12, 55lbx8, 65lbx8, 75lbx8
DB incline tate ext: 32lbx10, 42lbx10 (2 sets)
JM smith press: 3x10
DB rollover (floor): 35lbx10 (3 sets)
Rope OH ext: 3x12
V-bar pull down: 3x12
cable fly (underhand): 3x12 + push ups: 3x12
pec deck fly: 3x12

GPP:
2 mile walk/jog/sprint

[jtteg_X]

12/6/2013 Friday


Shoulders:
Military OHP: bar, 95lbx8, 115lbx5, 135lbx5 (3 sets), 95lbx12
DB Arnolds: 40lbx8, 50lbx8 (3 sets)
DB upright row: 30lbx10, 37lbx8 (3 sets)
25lb plate raises: 3x12
DB shrugs: 65lbx12, 80lbx12 (3 sets)
cable x-over: 3x10


GPP:
1/2 mile walk
1 mile jog (6 mph)
1/2 incline walk

[jtteg_X]

12/8/2013 Sunday


Tricep/Bicep:
speed bench: bar, 95lbx8, 135lbx3 (9 sets/3 grips)
CG bench: 135lbx12 (3 sets)
EZ OH ext: 3x12
DB incline tate ext: 25lbx12 (3 sets)
DB curl: 25lbx10 (3 sets)
EZ curl: 3x12
pull downs: 3x15

[jtteg_X]

12/10/2013 Tuesday


Lowerbody:
front squat: 95lbx8, 135lbx5 (left knee started to hurt, so I stopped here)
SLDL: 135lb8 (3 sets)
leg ext: 3x10
seated calf raises: 3x20

1 mile walk
1/2 mile jog (6mph)

[jtteg_X]

12/11/2013 Wednesday


Chest/Shoulders/Tricep:
BB bench: bar, 95lbx8, 135lbx5, 185lbx5, boar slingshot: 225lbx5, 255lbx5, 275lbx5, 285lbx3
DB incline bench: 50lbx8, 60lbx8, 65lbx8, 70lbx8
DB arnolds: 40lbx8, 50lbx8, 55lbx8, 60lbx8
CG smith bench: 3x8
Decline skull crushers: 3x12
21' bench: 115lb, 135lb (2 sets)
DB upright row: 40lbx8 (3 sets)
DB side raise: 15lbx12 (3 sets)
BB front raise: 40lbx12 (3 sets)
BB shrug: 135lbx12 (3 sets)
hammer shrug: 3x12
OH rope ext: 3x12
cable fly: 3x12
1-arm reverse pull down: 3x12
chest press: 3x12


GPP:
1.5 mile (walk/sprint/incline)
straight leg raises: 3x20
decline sit-ups: 2x15
AB roll out: 2x10
V-ups: 2x10

[jtteg_X]

12/12/2013 Thursday


Back/Bicep:
Chin ups (wide grip): 3x8
BB pendlay row: 115lbx8 (3 sets)
CSR: 3x8
DB row: 70lbx8 (3 sets)
DB double hand row: 55lbx8 (3 sets)
lat pull down: 12, 10, 8
seated 1-arm row: 3x12
1-arm lat pull down: 3x12
invert row: bodyweight x8 (3 sets)
hammer CSR: 3x12
camber curl: 3x12
EZ curl: 3x8
DB pinwheels: 30lbx8, 32lbx8, 35lbx8
21's: 30lb (3 sets)


GPP:
1 mile walk/sprint
1/4 mi incline walk

[jtteg_X]

12/19/2013 Thursday


Shoulders/Bicep:
DB arnolds: 35lbx10, 45lbx10, 50lbx10, 52lbx8
DB upright row: 30lbx10 (3 sets)
DB front raise: 15lbx12 (3 sets)
hammer shrugs: 3x12
reverse pec deck fly: 3x12
BB shrug: 135lbx12 (3 sets)
DB shrug: 50lbx12 (3 sets)
EZ curl: 3x12, 2x12 dropset
cable 21's: 3 sets
camber curl: 3x12


GPP:
1/2 mile walk
1 mile jog (6mph)
elliptical: 10min


working around a tattoo heal
morning weight: 183lb

[jtteg_X]

12/20/2013 Friday


Lowerbody:
SLDL: 95lbx8, 135lbx8, 185lbx8 205lbx8, 225lbx8, 245lbx8
Front squat: 135lbx8 (3 sets)
DB lunges: 40lbx8 (3 sets)
laying leg curl: 4x10
1-leg ext: 4x10
seated calf raise: 3x15


GPP:
1/2 mile walk
1/2 jog
1/4mi incline walk

[jtteg_X]

12/22/2013 Sunday


Tricep/Bicep:
v-bar pull downs: 2x20 (pre warmup)
EZ OH ext: 3x10
EZ preacher curl: 4x8
Dips: 3x15
DB curl: 32lbx8 (3 sets)
Rope pull down: 3x12
cable curl: 3x12
1-arm reverse pull down: 3x12
hammer preacher curl: dropset (10, 10, 10)

[jtteg_X]

12/24/2013 Tuesday


Back:
Lat pull down (pre warmup): 2x12
BB row: 95lbx8, 135lbx8 (3 sets)
DB deadstops: 75lbx8 (3 sets)
CSR: 3x8
seated pulley (multi bar): 3x10
hammer row: 3x10

1 mile brisk walk

[jtteg_X]

12/26/2013 Thursday


Chest/Shoulders:
BB bench: bar, 95lbx12, 135lbx8, 185lbx5, 225lbx5 (5 sets), 185lbx5, 135lbx5
DB bench: 65lbx10, 70lbx10, 75lbx10
DB arnolds: 45lbx8, 50lbx8, 55lbx8
Incline smith bench: 3x8
DB front raise: 15lbx15 (3 sets)
Face pulls: 3x12
cable fly (underhand): 3x12
BB shrug: 135lbx12 (3 sets)
DB shrug: 80lbx12 (3 sets)


GPP:
1 mile walk/2 mile jog
sit-ups: 4x25
scissor plank: 3 @ 30sec
crunches: 3x50
battle rope: 3 @45sec


morning weight: 184lb

[Goncho]

43 post c-c-c-combo breaker

what 1RM% are you using for your heaviest sets?

[jtteg_X]

approx 90% range



12/31/2013 Tuesday



Chest/Back:
Bench: bar, 95lbx8, 135lbx12, 155lbx12 (3 sets)
DB bench: 45lbx12 (4 sets)
DB incline: 50lbx12 (4 sets)
DB double hand row: 37lbx10, 45lbx10, 50lbx10 (3 sets)
Lat pull down: 3x12
CSR: 3x12
rope OH ext: 3x12
EZ curl: 3x12


morning weight: 183lb. recovering from fever so went light today.
happy new years bro-ski's and bro-sis', let dem gainz flow thru ya

[jtteg_X]

1/7/2014 Tuesday


Chest/Tricep:
BB bench: bar, 95lbx8, 135lbx6, 185lbx3, boar slingshot: 225lbx3, 255lbx3, 275lbx3
DB bench: 65lbx10, 70lbx10, (3 sets)
DB incline: 45lbx10, 50lbx10, 55lbx10
Skull crusher: 3x10
DB incline tate ext: 32lbx10 (3 sets)
cable fly (underhand): 3x12
rope pull down: 3x12
v-bar pull down: 3x12

1/4 mile walk and 1/4mi incline walk


90% recovered

[jtteg_X]

1/8/2014 Wednesday


Back/Bicep:
dead hang pull ups: 10, 7, 7
BB pendlay row: 95lbx8, 135lbx8 (3 sets)
DB row: 65lbx8, 70lbx8, 75lbx8
lat pull down: 3x12
OH hammer pull down: 3x12
1-arm lat pull down: 3x12
seated DB curl: 22lbx8 (3 sets)
EZ cheat curls: 3x8
laying cable curl: 3x8


GPP:
1/2 mile walk
1.5 mile walk/jog interval (6mph/3mph)
2000m stationary row

[jtteg_X]

1/9/2014 Thursday


Lowerbody:
Front squat: 95lbx8, 135lbx5, 165lbx5, 185lbx5
SLDL: 135lbx8, 185lbx8 (3 sets)
leg ext: 2x15, 2x12
leg press: 3x12
calf raise (controlled negatives): 3x12


GPP:
1/4mi incline walk
v-ups w/8lb (3x15) + scissor plank (3 @20sec)
leg raises: 3x15

[jtteg_X]

1/11/2014 Saturday


Chest/Tricep:
Incline BB bench: bar, 95lbx8, 135lbx8, 155lbx8 (4 sets)
Dips w/45lb: 3x8
DB incline bench: 65lbx8 (3 sets)
CG bench: 135lbx12, 165lbx8 (3 sets)
DB incline tate ext: 30lbx12, 40lbx10 (3 sets)
rope OH ext: 3x10
v-bar pull down: 3x15
cable fly: 3x15
1-arm reverse pull down: 3x15
vertical chest press: 3x15
smith 21's: 3 sets

GPP:
1 mile walk
1/2mi jog (6mph)

[jtteg_X]

1/12/2014 Sunday


Back/Bicep:
Pull ups: 3x10
DB row: 70lbx8 (3 sets)
BB pendlay row: 115lbx8 (3 sets), 95lbx12
CSR: 3x8
lat pull down (behind head): 3x12
EZ concentrate curl: 3x10
DB pinwheels: 30lbx10 (3 sets)
reverse pec deck: 3x12
machine preacher curl (1-arm): 3x10
1-arm cable row: 3x12
inverted row: bodyweight x12 (3 sets)
machine shrug: 3x12
smith shrugs: 3x12


GPP:
2000m row
1/2mi walk,1/2mi jog
1 mile walk/jog interval
1/2mi incline walk
1/2mi brisk walk
sit-ups: 2x20
leg raises: 2x20
scissor plank: 3 @ 30sec



morning weight: 185lb heavy

[jtteg_X]

1/15/2014 Wednesday


Tricep/Chest:
CG bench: bar, 95lbx8, 135lbx8, 185lbx8, +maddog: 225lbx6, 275lbx6, 295lbx5
DB bench: 65lbx10, 75lbx10, 80lbx10
21's bench: 3 sets (135lb)
Decline DB tate ext: 35lbx12 (3 sets)
Rope pull down: 3x12
DB fly: 30lbx12 (3 sets)
cable fly (3x20) + push up (3x20)
1-arm reverse pull down: 3x12

misc:
DB pinwheel: 30lbx10 (3 sets)
DB front raise: 12lbx15 (3 sets)
DB shrug: 70lbx12 (3 sets)
nitro curl machine: 3x10
10min walk
sit-ups: 2x20
AB coaster: 3x20

[jtteg_X]

1/19/2014 Sunday


Chest/Tricep:
BB incline: bar, 95lbx8, 135lbx8, 155lbx8
DB incline: 45lbx12, 65lbx8, 70lbx8, 75lbx8
Smith 21's: 3 sets
Decline DB bench: 45lbx12, 50lbx12, 55lbx12
EZ OH ext: 3x10
Dips: 3x15
1-arm chest press: 3x12
v-bar pull down: 3x15
cable fly (underhand): 3x12

GPP:
1.5mi walk
1.5mi jog/sprint
superman burpees (3x20)
sit-ups: 3x20
leg raises: 3x20
crunches: 3x50
AB rope pull down: 3x20


realized I should have done my 1RM deads today mid session...fuuuuu

[jtteg_X]

1/22/2014 Wednesday


Back/Bicep:
Deadlift (double OH wide grip): bar, 135lbx5, 185lbx5, 225lbx5, 245lbx5 (3 sets)
BB row: 135lbx10 (3 sets)
DB row: 75lbx8 (3 sets)
seated pulley (multi bar): 3x10
CSR: 3x10
lat pull down (behind neck): 3x10
DB pinwheel w/fatgripz: 20lbx10 (3 sets)
DB concentrate curl: 25lbx10 (3 sets)
hammer curl: 3x15

GPP:
1/2mi walk
1/2mi jog/sprint
2000m row

[jtteg_X]

1/26/2014 Sunday


Chest/Tricep:
BB bench: bar, 95lbx8, 135lbx5, 185lbx1, 225lbx1, maddog: 285lbx1, 315lbx1, 325lbx1 (fairly easy single)
Dips w/45lb: 3x8
DB bench: 70lbx12 (3 sets)
BB incline bench: 135lbx10 (3 sets)
DB tate ext: 35lbx10 (3 sets)
Skull crushers: 3x10
pec deck fly: 3x15
rope OH ext: 3x12
V-bar pull down: 1x100
cable fly (3x15) + push ups (3x20)
reverse 1-arm pull down: 3x15

misc:
DB curl: 25lbx10 (3 sets)
hammer shrug: 3x15


GPP:
1.5mi walk/1.5mi jog/sprint intervals
V-ups: 3x20 + scissor plank: 3 @30sec

[jtteg_X]

2/1/2014 Saturday


Chest/Back:
BB bench: bar, 95lbx8, 135lbx5, 185lbx5, pauses w/maddog: 225lbx5, 245lbx5 (3 sets)
21's: 135lb (3 sets)
DB incline: 55lbx12, 60lbx12 (2 sets)
DB fly incline: 30lbx12 (3 sets)
pull ups: 3x8
BB pendlay row: 115lbx8 (3 sets)
CSR: 3x10
seated 1-arm hammer row: 3x10
lat pull down (lat bar): 3x10

[jtteg_X]

2/3/2014 Monday


Tricep/Bicep:
CG bench: bar, 135lbx8, 165lbx8, +maddog: 185lbx8, 205lbx8, 235lbx8, 255lbx8
DB incline tate ext: 35lbx10, 37lbx10, 40lbx10
Skull crusher: 3x10
rope pull down: 3x12
v-bar pull down: 1x100
DB pinwheel: 30lbx12 (3 sets)
EZ cheat curl: 3x10
21's: 3 sets

GPP:
superman burpees: 2x20
ball crunches: 3x20

[jtteg_X]

2/5/2014 Wednesday


Lowerbody:
squats: 135lbx5, 135lbx5, 185lbx5, 225lbx5 (4 sets)
calf raise (off leg press): 4x15
leg ext: 4x12
seated leg curl: 4x12
standing calf raise (controlled negatives): 3x12
hyper ext: 3x20

GPP:
1 mile walk
1/2 mile jog, 1/2 mile incline walk
sit-ups: 3x20
leg raises: 3x20
scissor plank: 3 @ 30sec


hamstring tightened up mid set of squats. did machine work.

[jtteg_X]

2/7/2014 Friday


Chest/Back:
Reverse light band bench (70-+): 135lbx8, 185lbx5, 225lbx1, 275lbx1, +maddog: 315lbx1, 345lbx1, 355lbx1, 365lbx1, 385lbx1, 3-brd raw downset: 295lbx5
Floor press w/maddog: 225lbx8, 275lbx5
DB incline: 55lbx12, 60lbx12, 65lbx12, 30lbx20
cable fly (underhand): 3x12
CSR: 3x8
BB pendlay row: 95lbx10 (3 grips/3 sets)
lat pull down: 3x10
1-arm hammer row: 3x10
DB side raise: 15lbx12, 17lbx12, 20lbx12
BB shrug: 135lbx12, 185lbx12 (3 sets)


morning weight: 184lb

[jtteg_X]

2/10/2014 Monday

Tricep/Bicep:
CG bench: bar, 95lbx8, 135lbx8, 185lbx8, 205lbx8, 225lbx8, slingshot: 265lbx6
21's (narrow grip): 135lb (3 sets)
DB tate incline ext: 35lbx10 (3 sets)
v-bar pull down: 3x12
EZ curl: 3x10
machine curl: 3x10

1 mile walk


morning weight: 184.4lb

[jtteg_X]

2/11/2014 Tuesday


Lowerbody:
box squats w/light bands: warmups, 135lbx3 (6 sets)
speed DL (conventional): 135lbx3, 225lbx2 (6 sets)
hack squat: 3x10
hyper ext: 3x15

10min incline walk
ball crunches 2x25
scissor plank: 3 @30sec