Powerlifting/Hypertrophy journal

**Andalite** · 02-11-2014, 02:00 PM

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**jtteg_X** · 02-13-2014, 09:43 PM

2/13/2014 Thursday

Chest/Back/Shoulders:
BB bench: bar, 95lbx8, 135lbx3, 185lbx3, 225lbx3, maddog: 275lbx3, 295lbx3, 315lbx3, 325lbx3
DB incline: 55lbx8, 70lbx8 (3 sets)
cable fly: 3x12
pull ups (wide grip): 3x8
DB row: 65lbx8 (3 sets)
BB row: 135lbx8 (3 sets)
lat pull down: 3x10
seated pulley row: 3x10
BB upright row: 95lbx12 (3 sets)
BB shrug: 135lbx12, 185lbx12 (3 sets)
DB side raise: 20lbx12 (3 sets)
face pulls: 3x10

GPP:
1 mile walk (4mph)
1/4mi incline walk

**jtteg_X** · 02-17-2014, 01:13 AM

2/16/2014 Sunday

Tricep/Bicep:
CG bench: bar, 95lbx8, 135lbx8, 185lbx8 (3 sets)
Speed bench: 135lbx3 (6 sets)
Dips: 3x15
DB key press: 50lbx12 (3 sets)
v-bar pull down: 3x15
EZ curl: 3x8
cable curl: 3x12
reverse wrist curl: 10lbx12 (3 sets)
1-arm reverse pull down: 3x15
10min walk

**jtteg_X** · 02-19-2014, 05:43 PM

2/19/2014 Wednesday

Lowerbody:
Squats: bar, 135lbx5, 185lbx3, 225lbx3, +wraps: 275lbx3, 315lbx3
SLDL: 135lbx8, 185lbx8 (3 sets)
Leg press: 3x8
Leg ext: 3x12
Leg curl: 3x12
Standing calf raise: 3x12

GPP:
1 mile walk
high chair leg raises: 3x20
sit-ups: 3x20

**jtteg_X** · 02-20-2014, 08:27 PM

2/20/2014 Thursday

Chest/Back/Shoulders:
BB bench: bar, 95lbx8, 135lbx5, 185lbx3, 225lbx3, +maddog: 275lbx3, 295lbx3, 315lbx3
DB incline: 60lbx12, 70lbx10 (3 sets)
downset BB bench: 135lbx15 (3 sets)
cable fly (underhand): 3x12

Pull ups: 12, 10, 10
DB row: 60lbx8, 70lbx8 (3 sets)
CSR: 3x8
BB row: 95lbx12 (3 sets)
lat pull down (v-bar): 3x10
1-arm lat pull down: 3x10

DB shrugs: 70lbx12 (3 sets)
DB side raise: 17lbx12 (3 sets)
DB upright row: 30lbx12 (3 sets)

GPP:
2 mile walk/jog/sprint

**jtteg_X** · 02-24-2014, 03:42 AM

2/23/2014 Sunday

Tricep/Bicep:
CG bench: bar, 95lbx10, 135lbx10, 155lbx10, 165lbx10, 185lbx10
Speed bench w/light bands: 135lbx3 (9 sets/3 grips)
V-bar pull downs: 3x12
DB tate ext: 30lbx12
Rope OH ext: 3x12
EZ curl: 3x10
DB pinwheels: 30lbx10 (3 sets)
cable curl: 3x12

GPP:
15min walk (3 mph)
10min jog (6 mph)

**jtteg_X** · 02-26-2014, 06:15 PM

2/26/2014 Wednesday

Lowerbody:
speed squats: 135lbx5, +light bands: 135lbx3 (6 sets)
leg press: 3x8

GPP:
12min walk (3mph)
8min sprint (7.5mph)
walking lunges: 25, 25
jump squats: 20, 10, 10, 10

focusing on military crossfit to better prepare myself

**jtteg_X** · 03-09-2014, 01:02 AM

3/8/2014 Saturday

Lowerbody:
squat: 135lbx10 (3 sets)
SLDL: 135lbx10 (3 sets)
leg ext: 3x15
calf raise: 3x15

GPP:
10min walk
5min HIIT sprint
superman + pull up: 3x10
crunch: 2x25
v-up: 2x20
10min incline walk

**jtteg_X** · 03-11-2014, 02:14 AM

3/10/14 Monday

Tricep/Bicep:
CG bench: bar, 95lbx8, 135lbx8, 175lbx8, 205lbx8, 225lbx8
Skull crusher: 3x10
Dips: 3x15
rope pull down: 3x12
EZ concentrate curl: 3x10
DB pinwheels: 32lbx8 (3 sets)
camber curl: 3x12

left knee tweaking, gonna take it easy on leg days ftl

**jtteg_X** · 03-12-2014, 08:46 PM

3/12/14 Wednesday

Hamstring/Back:
Sumo DL *pause reps*: 135lbx5, 225lbx5, 275lbx5, 315lbx5, +belt: 365lbx5
hyper ext: 3x15
pull ups (wide grip): 3x8
BB row: 135lbx8 (3 sets)
DB row: 65lbx8, 70lbx8 (2 sets)
CSR: 2x8
seated pulley (v-bar): 3x10
lat pull down: 3x10
1-arm lat pull down: 3x10
calf raise: 3x15

GPP:
1/2 mile walk
1/2 mile HIIT
1/2 incline walk
V-ups: 3x25
90 degree crunch + air squat: 3x25 each

**jtteg_X** · 03-13-2014, 06:45 PM

3/13/2014 Thursday

Chest/Shoulder:
BB bench: bar, 95lbx8, 135lbx5, 185lbx5, 225lbx5, 245lbx5, 265lbx5, 275lbx5
Military OHP: 95lbx6, 115lbx6, 135lbx6
DB arnolds: 40lbx12, 45lbx10, 50lbx8
DB flat bench: 60lbx12 (3 sets)
21's bench: 135lb (3 sets)
cable fly (underhand): 3x12
1-arm hammer chest press: 3x12

GPP:
8 min walk
1/4 mile sprints (x4)
Circuit: burpee (10) + crunch (30) + air squat (20) [x3]

**jtteg_X** · 03-17-2014, 02:35 PM

3/17/14 Monday

Tricep/Bicep:
CG bench: bar, 95lbx8, 135lbx8, 185lbx8, 205lbx8, 225lbx8
Decline DB tate ext: 30lbx12, 40lbx10, 45lbx10
Dips: 3x15
1-arm cable kickback: 3x12
1-arm DB concentrate curl: 25lbx10, 30lbx10 (2 sets)
EZ curl: 3x10

GPP:
1 mile warm-up/cool down/interval
(4) 1/4 mile sprints (7.5mph/2min) HIIT
Circuit: superman burpee (10) > v-up (20) > air squat (20) > crunch (20) = 3 total sets

morning weight: 179lb

**jtteg_X** · 03-21-2014, 10:14 PM

3/21/14 Friday

Upper split:
BB bench: bar, 95lbx8, 135lbx5, 185lbx5, 225lbx5, 235lbx5, 245lbx5 (had 1-2 more but no spotter ftl)
21s bench: 135lb (3 sets)
DB arnolds: 40lbx12 (3 sets)
Dips (medium width): 3x10
1-arm pull down: 3x12
pull ups: 12, 10, 6
lat pull down (wide grip): 3x12
DB pinwheels: 30lbx10 (3 sets)
DB shrugs: 70lbx12 (3 sets)

GPP:
1 mile paced jog
circuit: burpee (12) > crunch (20) > air squat (30) x3
side plank: 2x10 each side
scissor plank: 3 @ 30sec
AB coaster: 3x25

**jtteg_X** · 03-24-2014, 07:42 PM

3/24/14 Monday

Upper Split:
CG bench: 135lbx8 (2 sets), 185lbx6, 205lbx6, 225lbx6
BB front raise: 45lbx12 (3 sets)
DB incline bench: 55lbx12 (2 sets), 60lbx12
rope pull down: 3x12
pull ups: 3x10
DB row: 55lbx10 (3 sets)
EZ concentrate curl: 3x12

GPP:
5min HIIT cardio
superman's + jump (3x20)
3 circuit's: crunch (20) > side plank (20sec each side) > crunch (20)
walking lunge (20 per leg): 2 sets
scissor plank: 2 @ 40sec
box jump: 2 @ 40sec
10min incline walk

**jtteg_X** · 03-26-2014, 11:09 PM

3/26/14 Wednesday

Tricep/Bicep:
3 circuits:
Decline DB tate ext: 30lbx12
+bench: x12
+push up: x12
DB seated curl: 30lbx8 (3 sets)
EZ curl: 60lbx12, 70lbx10, 85lbx8

GPP:
superman's + jump: 2x20
2 circuits: v-up (10) > crunch (20) > plank (30sec)

quick late night session. left knee feeling funny so backing of on lower splits temporarily :/

**jtteg_X** · 03-28-2014, 06:02 PM

3/28/14 Friday

Chest/Shoulder:
BB bench: bar, 95lbx8, 135lbx5, 185lbx5, 205lbx5, 225lbx5, 245lbx5, stripsets: 225lbx5, 205lbx5, 185lbx5, 135lbx5
Military OHP: 95lbx8, 115lbx8 (3 sets)
DB incline (underhand rotation): 40lbx12 (3 sets)
DB flat bench: 70lbx10 (3 sets), 40lbx10
DB upright row: 35lbx12 (3 sets)
pec deck fly: 3x12
DB side raise: 15lbx12 (3 sets)
cable fly (underhand): 3x12
BB shrug: 135lbx12 (3 sets)
DB shrug: 65lbx12 (3 sets)

ab circuit: scissor plank > side plank > plank

**jtteg_X** · 03-31-2014, 04:26 PM

3/31/14 Monday

Hamstring/Back:
hyper ext: 3x15
pull ups: 3x10
SLDL: 135lbx10 (3 sets)
BB row: 115lbx8 (3 sets)
CSR: 3x8
DB row: 55lbx8 (3 sets)
lat pull down: 3x10
seated pulley row: 3x10
leg curl: 3x12
calf raise: 3x12

GPP:
10min walk
10min HIIT
10min paced jog
Supermans + jump: 2x20
AB circuit: crunch (10) + v-up (20) + crunch (10) x2
step ups: 2 @ 2min
plank drill: scissor + left/right sides + forward (30sec each = 2min total) x3

morning weight: 190lb :/

**jtteg_X** · 04-02-2014, 06:54 PM

4/2/14 Wednesday

Chest/Tricep:
BB bench: bar, 95lbx8, 135lbx5, 185lbx3, 225lbx3, maddog: 275lbx3, 295lbx3, 315lbx3
DB incline (underhand): 40lbx10, 50lbx10, 52lbx10, 55lbx10, 60lbx10
Skull crushers: 3x12
DB fly: 35lbx12 (3 sets)
cable fly: 3x12
1-arm reverse pull down: 3x12

GPP:
15min walk
10min jog (6mph)
10min incline walk
superman + jump: 2x20
leg raises: 3x20
crunch (10) + v-up (15): x2
kneeling AB pull down: 3x15

**jtteg_X** · 04-04-2014, 05:41 PM

4/4/14 Friday

Back/Bicep:
pull ups (wide grip): 3x12
CSR: 3x6
DB row: 55lbx8, 60lbx8 (3 sets)
lat pull down (wide grip): 3x8
1-arm hammer row: 3x8
EZ curl: 12, 10, 8, 8
DB pinwheels: 35lbx8 (3 sets)
DB shrug w/fat gripz: 45lbx20 (3 sets)
DB side raise: 15lbx15 (3 sets)
cable curl 21's: 3 sets

GPP:
incline walk: 10min
circuit x3: burpee (10) + push up (20) + crunch (30)
battle rope: 3 @ 1min

morning weight: 188lb

**jtteg_X** · 04-07-2014, 02:49 PM

4/7/14 Monday

Tricep/Bicep:
CG incline bench: bar, 115lbx8, 135lbx8, 165lbx8 (3 sets)
Skull crusher (outer grip): 3x12
DB tate ext: 35lbx12 (3 sets)
rope OH ext: 3x12
1-arm pulley kickback: 3x12
EZ curl: 3x12
DB curl: 20lbx10 (3 sets)
camber curl (1-arm): 3x12

GPP:
superman + jump (15) > push up (20) > crunch (30) *2 circuits*
10min incline walk

**jtteg_X** · 04-10-2014, 07:08 PM

4/10/2014 Thursday

Chest/Shoulders:
BB bench: bar, 95lbx8, 135lbx8, 185lbx3, 225lbx3, 255lbx3, 225lbx6 (3 sets)
21's: 135lb (3 sets)
DB flat bench (underhand): 40lbx12 (4 sets)
cable fly (underhand): 4x12
Military OHP: 95lbx8, 115lbx8, 105lbx8, 95lbx8
DB arnolds: 40lbx12 (3 sets)
EZ upright row: 60lbx12 (3 sets)
DB front to side raise: 20lbx8
DB shrug: 70lbx12 (3 sets)
hammer shrug: 3x12

GPP:
5min warm up
1.5 mile jog (6mph)
5min cool down
burpee jump (15) > push up (15) > sit-up (15) - 3 circuits
step up: 3 @ 3sec
scissor plank (30sec) > side plank (2x30sec) > plank (30sec) - 3 circuits
"easy 100" - 1 circuit

morning weight: 185lb

**jtteg_X** · 04-11-2014, 05:44 PM

4/11/2014 Friday

Back/Bicep:
Pull ups: 3x12
BB pendlay row: 115lbx8 (3 sets)
DB row: 50lbx8, 60lbx8, 65lbx8, 70lbx8
CSR: 3x8
lat pull down (lat bar): 3x12
seated row (lat bar): 3x8 (controlled negatives)
smith BB row: 3x12
EZ curl: 3x8
DB pinwheels: 35lbx8 (3 sets)
cable curl: 3x12

GPP:
2min walk
5min jog/sprint
3min cool down
battle rope: 4 @ 45sec

**jtteg_X** · 04-13-2014, 02:14 PM

4/13/2014 Sunday

Tricep/Bicep:
CG bench: 135lbx8, 185lbx8, 225lbx8, 205lbx8, 185lbx8, 155lbx8, 135lbx8
DB incline tate ext: 35lbx10 (3 sets)
pull downs: 3x12
1-arm reverse pull down: 3x12
DB seated curl: 25lbx8 (3 sets)
EZ concentrated curl: 3x12

GPP:
5min warm up
5min jog (6mph)
5min cool down

morning weight: 189lb heavy

**jtteg_X** · 04-14-2014, 01:44 PM

4/14/14 Monday

jogged outside 1.25mi

current weight: 186lb (most current)

**jtteg_X** · 04-16-2014, 05:51 PM

4/16/2014 Wednesday

Chest/Shoulders:
BB bench: bar, 95lbx8 135lbx5, 185lbx3, 225lbx3, +maddog: 275lbx3, 295lbx3, 315lbx3, 325lbx3
DB incline (underhand): 45lbx8 50lbx8, 55lbx8
DB arnolds: 45lbx8, 50lbx8, 55lbx8
DB front/side raise: 20lbx10 (3 sets)
Smith 21's: 3 sets (1pps)
cable fly: 3x12
face pulls: 3x12
DB shrug: 60lbx15 (3 sets)

GPP:
5min warm up
1mile jog (5.5mph)
5min cool down
5min HIIT sprint
step-ups: 3 @ 45sec
burpee (10) + push up (20) + crunch (30): 3 circuits

**jtteg_X** · 04-17-2014, 03:16 PM

4/17/2014 Thursday

Back/Bicep:
BB pendlay row: bar, 95lbx8, 115lbx8, 135lbx8 (2 sets)
DB row: 70lbx8 (3 sets)
CSR: 3x8
seated high pulley (lat bar): 3x10
lat pull down (behind neck): 3x10
1 arm hammer row (underhand): 3x8
DB pinwheels w/fat gripz: 22lbx10 (3 sets)
EZ curl w/fat gripz: 3x8
laying cable curl: 3x10

GPP:
1/4mi warm up
1.5mi jog (5.5mph)
1/4mi cool down
superman burpees: 20, 20, 10, 10
sit-ups: 3x25
v-up w/medicine ball: 3x20
straight leg raise: 3x20
AB coaster: 3x20

**jtteg_X** · 04-18-2014, 07:21 PM

4/18/14 Friday

1.5mi jog
1 mi walk

**jtteg_X** · 04-19-2014, 01:48 PM

4/19/14 Saturday

1.5 mi jog
1/2mi walk

**jtteg_X** · 04-21-2014, 01:42 PM

4/21/2014 Monday

Tricep/Bicep:
CG bench: bar, 95lbx8, 135lbx8, 165lbx8 (3 sets)
EZ OH ext: 3x10
cable kickback: 3x12
EZ concentrate curl: 3x8
DB concentrate curl: 25lbx8 (3 sets)
cable curl: 3x12

GPP:
1/4mi warm up walk
1mi jog (6mph)
1/4mi cool down
v-ups: 3x15
crunches: 3x20

morning weight: 183lb light

lifting on just a protein shake = cramps ftl...never again

**jtteg_X** · 04-23-2014, 02:51 PM

4/23/2014 Wednesday

Chest/Shoulder/Tricep:
BB bench: bar, 95lbx8, 135lbx5, 185lbx3, 225lbx3, Maddog: 275lbx3 (3 paused sets)
DB incline (underhand): 50lbx8, 60lbx8, 65lbx8, 70lbx8
DB arnolds: 45lbx8, 47lbx8, 50lbx8
smith 21's bench: 3 sets
upright row (EZ bar): 55lbx12 (3 sets)
dips: 3x15
DB tate ext: 32lbx12 (3 sets)
cable fly (underhand): 3x12

GPP:
1/4 warm up
1 mi jog (6.5mph)
1/4mi cool down
1/4 incline walk

3 circuits: superman (10) > v-up (10) > crunch (10) > push-up (10)
scissor plank: 3 @ 30sec

Thread: Powerlifting/Hypertrophy journal

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