Powerlifting/Hypertrophy journal

[jtteg_X]

11/11/2022 Friday Happy Veterans Day to those who have and are serving.


Push:
BB incline bench: warm ups, 225lbx6, 235lbx5 (5RM), Pump sets: 155lbx20, 165lbx15, 175lbx12, 185lbx10
Dips w/chains: +1x15, +2x12, +3x12, +4x12
Cable fly: 3x15
BB behind neck OHP: 95lbx12 (3 sets)
DB Arnolds: 40lbx15, 45lbx12, 50lbx12
DB seated side raise: 20lbx15 (3 sets)
DB seated tri ext: 40lbx20, 45lbx20, 50lbx15

20min stairmaster

10min sled push w/50lb
56 tire flips

[jtteg_X]

11/12/2022 Saturday

Legs:
SS Yoke Bar squats: warm ups, 280lbx5 (5RM)
Smith squat: 1pps x15 (3 sets)
Bulgarian split squat: 3x15/ea
Hyper ext: 3x12

KB walks 44lb

sled push 50lb (10min)
Tire flip 10min



11/13/2022 Sunday

Back/Bicep

[jtteg_X]

11/16/2022 Wednesday

Upper:
Floor press: warm ups, 275lbx8 (3 sets)
BB incline bench: 155lbx12 (3 sets)
DB fly: 25lbx15 (3 sets)
Incline DB row: 60lbx12 (3 sets)
DB side raise: 20lbx15 (3 sets)
Laying rear delt raise: 15lbx15 (3 sets)
DB front hammer raise: 25lbx15 (3 sets)
DB shrug (underhand): 45lbx15 (3 sets)
Cable side raise: 3x15/ea
EZ curl: 50lbx12 (3 sets)

[jtteg_X]

11/20/2022 Sunday


Legs/Abs:
Squat: warm ups, 225lbx15, 235lbx15, 245lbx15, 135lbx15 downset (controlled descents)
DB SLDL: 35lbx15 (3 sets)
Bulgarian split squat: 3x15/ea + decline sit-up: 3x15
Standing calf raise: 3x15
Tire flip + burpee: 3 circuits
Sled push: 50lb @ 7min
Hang straight leg raise: 3x15 + BB curl: 45lbx20 (3 sets) + Push up: 3x20
KB walks: 26lb, 35lb, 44lb

[jtteg_X]

11/24/2022 Thursday


Shoulder/Chest/Tricep:
Military OHP: bar, 95lbx8, 115lbx8, 125lbx8, 135lbx8, 145lbx10 *PR*
BB incline bench (controlled reps): 185lbx12 (3 sets)
Chest dips w/2 chains: 2x12, w/3 chains: 1x12
CG dips: bw x15 (3 sets)
EZ skull crusher: 70lbx12 (3 sets)
DB seated side raise (controlled reps): 20lbx15 (3 sets)
DB front hammer raise: 25lbx15 (3 sets)

Superman burpees: 3x20

30min walk

[jtteg_X]

11/25/2022 Friday


Pull:
Pull ups: 15, 15, 12
BB row: 135lbx12, 165lbx12 (3 sets)
BB curl: 75lbx12 (3 sets)
Incline DB row: 60lbx12 (3 sets)
1-arm DB row: 60lbx12/ea
Spider curl: 40lbx12 (3 sets)
DB double hand curl: 25lbx12 (3 sets)
DB shrugs: 60lbx20 (3 sets)
DB underhand shrugs: 40lbx15 (3 sets)
Lat pull down: 3x12

[jtteg_X]

11/26/2022 Saturday


Legs:
BB squat: warm ups, +mini band (40lb): 205lbx15, 215lbx15, 225lbx15
Leg press: 3pps x15 (3 sets)
Bulgarian split squat: 3x12/ea
Hyper ext: 3x12

[jtteg_X]

12/2/2022 Friday

Chest/Back:
BB flat bench: warm ups, 225lbx12, 245lbx12, 250lbx11
DB incline bench: 70lbx12, 75lbx12, 80lbx12 + Pull ups: 3x12
DB incline row: 60lbx12 (3 sets)
1-arm DB row: 60lbx12/ea (3 sets)
DB fly: 25lbx15 (3 sets)
DB shrugs (underhand): 45lbx15 (3 sets)
DB side raise: 25lbx15 (3 sets)



12/4/2022 Sunday

Legs/Abs:
BB Deadlift: warm ups, 245lbx12 (3 sets)
BB Squat: 135lbx20 (3 sets)
Bulgarian split squat: 3x12/ea
Seated leg ext: 3x12
KB OH holds: 35lb (3 circuits/each hand)
AB rollout: 3x12
Russian twists: 3x50

sled push: 50lb for 10min
tire flips (3 circuits)
20min incline walk

[jtteg_X]

12/11/2022 Sunday


Chest/Back/Legs:
BB flat bench: warm ups, 225lbx12 (3 sets/controlled)
DB low incline bench: 60lbx12, 65lbx12, 70lbx12 (controlled reps) + Push ups: 3x20
Laying DB rear delt raise: 20lbx15 (3 sets)
DB incline row: 60lbx12 (3 sets)
1-arm DB row: 50lbx12/ea (3 sets)
DB shrugs (underhand): 45lbx15 (3 sets)
DB side raise: 20lbx20 (3 sets) + EZ curl: 40lbx12 (3 sets)
EZ bar front raise: 45lbx15 (3 sets)
Seated pulley: 3x15

Lunges: 3x12/ea
Sled pull + push: 25lbx3 circuit
Laying curl: 3x15
Seated ext: 3x15
Calf raise: 3x15

[jtteg_X]

12/17/2022 Saturday


Legs/Abs:
BB Squat: 135lbx20 (3 sets)
Bulgarian split squat: 3x15/ea
Seated leg ext: 3x20
Laying leg curl: 3x15
Step ups: 20lbx12/ea (3 sets)
Standing calf raise: 3x15

Decline sit-up: 3x15
1-arm KB get up: 20lbx6/ea side

[jtteg_X]

12/18/2022 Sunday

Upper:
BB flat bench: warm ups, 275lbx8, 205lbx12 (controlled reps) + Pull Ups: 3x12
T-row: 3x12 + Push ups: 3x20
Chest dips: 3x15
Incline DB row: 45lbx12, 50lbx12, 55lbx12 + Push ups: 3x20
1-arm DB row: 50lbx12/ea (3 sets)
EZ spider curl: 40lbx12 (3 sets)
Pec deck fly: 3x15 + EZ curl: 40lbx12 (3 sets)
DB shrugs (underhand): 50lbx15 (3 sets)
DB side raise: 20lbx15, 25lbx15, 30lbx15
Lat pull down: 3x15
DB double hand curl: 25lbx15 (3 sets)

[jtteg_X]

12/21/2022 Wednesday


Back/Legs:
Deadlift (wide grip): 155lbx15 (3 sets)
BB pendlay row: 95lbx15 (3 sets) + lunges: 3x10/ea
Pull ups: 3x12 + lunges: 3x10/ea
BB curl: 65lbx12 (3 sets) + KB walks: 26lb, 35lb, 44lb
1-arm row (horizontal): 45lbx15/ea (3 sets) + air squat: 3x20
DB Incline row: 45lbx15 (3 sets) + air squat: 3x20

[jtteg_X]

12/24/2022 Saturday


Upper:
BB flat bench w/micro mini: warm ups, 235lbx12 (3 sets) + Pull ups: 3x12
DB low incline bench (controlled reps): 65lbx12, 70lbx12, 75lbx12
Dips +1 chain: 3x12 + EZ curl: 3x12
Chin ups: 3x12
1-arm DB row: 40lbx15/ea (3 sets)
DB low incline row: 45lbx15 (3 sets)
DB shrugs: 60lbx20 (3 sets)
Seated pulley row: 3x15
DB side raise: 20lbx20 (3 sets)
Rear delt fly: 3x15 + Push ups: 3x20

[jtteg_X]

12/26/2022 Monday


Legs:
Squat: warm ups, +belt: 225lbx10, 245lbx10
Smith squat: 1pps x20 (3 sets)
Laying leg curl: 3x15
Seated leg ext: 3x15
Seated calf presses: 3x20

stairmaster: 20min

[jtteg_X]

12/31/2022 Saturday


Chest/Back:
BB flat bench: warm ups, 275lbx6 (3 sets), 225lbx22 downset
Chest dips: 3x15
Pull ups: 12, 6, 6, 6
T-row: 80lbx12 (3 sets)
DB incline row: 50lbx12 (3 sets)
DB shrugs (underhand): 40lbx20 (3 sets)
DB side raise: 20lbx15 (3 sets)

[jtteg_X]

1/2/2023 Monday


Legs/Abs:
Squat: warm ups, 225lbx15 (2 sets)
Leg press: 3x15
Hyper ext: 3x15
Seated leg ext: 3x15
Laying leg curl: 3x15
Standing calf raise: 3x15

Decline sit-ups: 3x15
Hang leg raise: 3x20
10min incline walk

[jtteg_X]

1/5/2023 Thursday


GPP:
Rope pull down: 3x15 + Face pull: 3x20 + Lat pulldown: 3x15
Chin ups: 3x15 + Air squat: 3x15
OHP: 75lbx20 (3 sets) + BB curl: 3x15
KB band carry: 44lb, 56lb, 62lb
Lunges: bw x15/ea (3 sets)
DB squat: 15lbx15 (3 sets) + DB curl: 15lbx15 (3 sets)

[FrancisSoyer]

He’s got a little piccadill
I have no clue what that means and the girls like him for that reason.

[jtteg_X]

1/7/2023 Saturday

Legs:
Front squat: 135lbx15 (3 sets)
Leg press: 3x20
Bulgarian split squat: 20lb KB x15/ea (3 sets)
Seated leg ext: 3x20
Laying leg curl: 3x20
Standing calf raise: 3x20

10min incline walk



1/8/2023 Sunday


Upper:
BB CG bench: warm ups, 225lbx12 (3 sets) + Pull ups: 3x12
DB low incline bench: 55lb12, 60lbx12, 70lbx12 + Pull ups: 3x12
Chest dips: 3x12 + KB rear delt row: 20lbx20 (3 sets)
KB side raise: 20lbx15 (3 sets) + Cable fly: 3x15
BB pendlay row: 135lbx15 (3 sets) + Push-ups: 3x20
DB incline row: 45lbx12, 50lbx12, 55lbx12 + Push-ups: 3x20
DB side raise: 20lbx20 (3 sets) + 25lb plate front raise: 3x20
DB shrugs (underhand): 45lbx15 (3 sets)
BB curl: 65lbx12 (3 sets)
10min incline walk