Powerlifting/Hypertrophy journal

[jtteg_X]

4/24/2014 Thursday


Back/Bicep:
Pull ups: 3x12
CSR: 3x8
DB row: 52lbx8 (3 sets)
lat pull down (lat bar): 3x8
smith row: 3x10
1-arm hammer row: 3x8
DB pinwheels: 30lbx10 (3 sets)
DB concentrate curl: 25lbx10 (3 sets)

GPP:
1/2mi warm up
20min HIIT
1/4mi cool down

[jtteg_X]

4/27/2014 Sunday


Chest/Shoulder/misc:
BB bench (hypertrophy): bar, 95lbx8, 135lbx8, 185lbx6, 205lbx6, 225lbx6 (3 sets), 205lbx6, 185lbx6, 155lbx6, 135lbx6
DB incline *underhand*: 52lbx8, 60lbx8, 65lbx8, 70lbx8
Cable fly: 3x12
OHP: 80lbx12 (3 sets)
DB raise: 20lbx12 (3 sets)
Dips: 3x15
hammer shrug: 3x12 (holds at top)
v-bar pull down: 3x20
EZ curl: 3x12

GPP:
5min warmup
20min HIIT
5min cool down
10min incline walk
Burpee (10) + push ups (20) + crunch (30) + air squat (10) *3 total circuits*


morning weight: 184lb

[jtteg_X]

4/29/2014 Tuesday


Back/Bicep:
Pull ups: 15, 12, 8, 6
Lat pull down: 3x8
BB row: 95lbx8, 135lbx8 (3 sets)
CSR: 3x8, 1x21 stripset
DB row: 52lbx8, 65lbx8 (3 sets)
Smith row: 3x8, 1x16 stripset
seated pulley row: 3x8, 1x24 stripset
EZ curl: 5x5 (30sec rests)
DB pinwheels: 32lbx8 (3 sets)
cable curl: 3x12

GPP:
10min warm up
15min HIIT
5min cool down

[jtteg_X]

5/3/2014 Saturday


Chest/Tricep:
Incline BB bench: bar, 95lbx8, 135lbx6, 155lbx6, 185lbx6 (3 sets)
DB incline (underhand): 50lbx8, 65lbx8, 70lbx8 (2 sets)
Smith bench: 185lb*x8 (3 sets)
Skull crusher: 3x10
CG bench 135lbx12 (3 sets)
Rope OH ext: 3x12
tricep cable kickback: 3x12
1-arm reverse pull down: 3x12
cable fly: 3x12


GPP:
5min warm up
20min HIIT
5min cool down
10min incline
superman burpees (3x12) + crunch (3x24) + air squat (3x12)

[jtteg_X]

5/4/2014 Sunday


Back/Bicep:
Pull ups: 12, 6, 6, 6, 6
DB row: 50lbx8, 65lbx8 (3 sets)
CSR: 3x10
Face pulls: 3x12
Seated 1-arm pulley: 3x12
Lat pull down (underhand): 3x12
BB shrug: 135lbx12 (3 sets)
Hammer shrug: 3x12
EZ curl: 3x8
DB pinwheel w/fat gripz: 22lbx10 (3 sets)
Rope curl: 3x12

GPP:
5min warm up
1 mile jog @ 6mph
5min cool down
Supermans (10) + AB roll out (10) + air squat (10): 3 circuits
decline sit-up: 3x10

[jtteg_X]

5/7/2014 Wednesday


Lowerbody:
Squat: 135lbx10 (5 sets)
Leg ext: 3x10
Leg press: 3x10
calf raises: 3x15
pull ups: 12, 8, 6, 6

GPP:
10min warm up
15min incline walk
5min incline jog (5mph)
Supermans (10) + squat (10) + crunch (10) + push up (10): 3 circuits

[jtteg_X]

5/8/2014 Thursday


Chest/Shoulder/Tricep:
BB bench: bar, 95lbx8, 135lbx5, 185lbx5, 225lbx5 (5 sets)
BB decline bench: 185lbx8, 205lbx8 (2 sets)
DB incline: 60lbx8, 65lbx8, 75lbx8 (2 sets)
push up +45lb: 2x15
Military OHP: 95lbx8 (3 sets)
BB front raise: 40lbx12 (3 sets)
Dips: 3x15
cable fly (underhand): 3x12
v-bar pull down: 3x15

1 mile walk

[jtteg_X]

5/17/2014 Saturday


Chest/Shoulder/Tricep:
BB bench: bar, 95lbx8, 135lbx5, 185lbx5 (5 sets)
DB incline (underhand): 55lbx8 (4 sets)
Military OHP: 95lbx8 (3 sets)
Dips: 3x15
DB upright row: 40lbx8 (3 sets)
DB raise: 20lbx12 (3 sets)
DB tate ext (incline): 32lbx10 (3 sets)
cable kickback: 3x12
cable fly (underhand): 3x12
push-up: 3x20, 2x15


GPP:
10min walk
10min incline walk
AB circuits
1 mile jog (6mph)

morning weight: 184lb

[jtteg_X]

5/18/2014 Sunday

Back/Bicep:
BB row: 135lbx8 (4 sets)
Pull ups: 3x12
Smith row: 4x8
DB row: 55lbx8 (3 sets)
lat pull down (lat bar): 3x10
cable row: 3x12
EZ curl: 3x8
DB curl: 30lbx8 (3 sets)
cable curl: 3x12

GPP:
5min warm up
10min HIIT sprints
5min cool down
10min incline walk
supermans (10) + air squat (10) + v-up (10) + crunch (10) + leg tuck (10) - 3 circuits

[lextan]

Nice log.
am curious, howa your daily diet plan like for this kinda training?

[jtteg_X]

Nice log.
am curious, howa your daily diet plan like for this kinda training?

right now it's 180g carb/180g protein/85g fat on non-training days. whatever i burn i eat to compensate



5/21/2014 Wednesday

Legs/Arms:
Squat: 95lbx8, 135lbx8, 185lbx8, 205lbx8
Leg press: 3x10 + calf raise: 3x15
Leg ext (holds at top): 3x12
Dips: 3x15 (bodyweight)
Skull crusher: 60lbx15 (3 sets)
Pull downs: 3x15
DB curl: 27lbx10 (3 sets)
EZ curl: 3x10

GPP:
10min walk
10min incline walk
AB circuit x3
Sit-ups: 3x15
push-ups: 50, 40, 40, 20

[jtteg_X]

5/23/2014 Friday


Back/Bicep:
BB row: 95lbx8, 115lbx8, 135lbx8 (3 sets)
DB deadstop row: 70lbx8 (3 sets)
CSR: 3x8
1-arm hammer row: 3x10
Smith row: 3x10
seated pulley: 3x10
1-arm lat pull down: 3x12
EZ curl: 60lbx10 (3 sets)
DB pinwheels: 30lbx10 (3 sets)
cable curl: 3x12

1 mile walk

[jtteg_X]

5/24/2014 Saturday


Chest/Shoulders:
BB bench: bar, 95lbx8, 135lbx8, 155lbx8, 185lbx8, 205lbx8 (4 sets)
Ironman strip set: 155 > 135 > 115 > 95
DB incline (underhand): 45lbx10, 50lbx10, 55lbx10, 60lbx10
DB arnolds: 40lbx10, 45lbx10 (2 sets)
Smith OHP: 3x10
EZ upright row: 55lbx10, 60lbx10 (2 sets)
Cable fly (3x12) + push up (3x20)
1-arm cable side raise: 3x10
Rope pull downs: 3x15
Cable kickback: 3x15

GPP:
20min walk
10min incline walk
V-up (15) + crunch (15) + leg tuck (15): 2 circuits
decline sit-ups: 4x15


morning weight: 181.4lb

[jtteg_X]

5/28/2014 Wednesday


Arms/Legs:
Bench: bar, 95lbx8, 135lbx5, 185lbx3, 225lbx3, Maddog: 275lbx3, 295lbx3, 315lbx3
CG bench: 185lbx8 (3 sets)
DB tate ext: 40lbx10 (3 sets)
Dips: 3x15
DB curl: 30lbx10 (3 sets)
EZ curl: 55lbx12 (3 sets)
Leg press: 2pps x12 (3 sets)
calf raise: " " (3x20)
leg ext: 3x12
leg curl: 3x12
SLDL: 135lbx8 (3 sets)


GPP:
20min walk
5min jog
Supermans: 3x15
V-up (15) + crunch (15) + reverse crunch (15): 2 circuits
straight leg raise: 3x15

[jtteg_X]

5/30/2014 Friday


Back/Bicep:
Pull ups: 12, 10, 10
BB row: 95lbx12 (3 sets)
DB row: 50lbx12 (3 sets)
Lat pull down: 3x12
CSR: 3x12
Seated row (multi bar): 3x12
hammer row (wide grip): 3x12
EZ concentrate curl: 3x12
Camber curl: 3x12

1 mile walk

[jtteg_X]

5/31/2014 Saturday


Chest/Shoulder:
Bench: bar, 95lbx8, 135lbx5, 185lbx2, 225lbx2
Maddog (2-brd): 275lbx2, 315lbx2, 335lbx2, 345lbx2, 355lbx2, 365lbx2 , downset: 275lbx11 (3-brd)
DB incline (underhand): 47lbx10 (3 sets)
DB fly: 20lbx10, 22lbx10, 30lbx10
DB arnolds: 47lbx8 (4 sets)
EZ upright row: 3x10
DB raise: 15lbx12 (3 sets)
BB shrug: 135lbx15 (3 sets)
Cable fly: 3x12
V-bar pull downs: 3x15


GPP:
100 push ups
AB circuit x1
10min incline walk

[jtteg_X]

6/7/2014 Saturday


ME Bench:
Bench: bar, 95lbx8, 135lbx8, 185lbx5, 225lbx5 (5 sets/pause reps)
CG bench: 185lbx8 (3 sets)
DB flat bench: 70lbx10 (3 sets)
DB incline tate ext: 35lbx12 (3 sets)
Dips: 2x20
Pull ups: 3x12
Lat pull down (underhand): 3x12
DB double hand row: 40lbx8 (3 sets)
DB pinwheels: 30lbx10 (3 sets)
EZ curl: 3x8
DB raises: 20lbx10 (3 sets)

GPP:
5min HIIT sprint
15min walk
2000m row


morning weight: 182lb

[jtteg_X]

6/9/2014 Monday


Lowerbody:
Deadlift: 135lbx8, 225lbx3, 275lbx3, 315lbx3, +belt: 365lbx3
Squat: 135lbx5 (5 sets)
hyper ext: 3x15
leg ext: 3x12
leg curl: 3x12
calf raise: 3x15




6/11/2014 Wednesday

DE Upper:
Speed bench w/light bands: 135lbx3 (9 sets)
CG bench: 185lbx8 (3 sets)
DB key press: 45lbx12, 60lbx12 (3 sets)
DB tate ext: 40lbx12 (3 sets)
cable fly (underhand): 3x12
1-arm reverse pull down: 3x12
DB raise: 15lbx12 (3 sets)
Pull ups: 3x10
DB row: 60lbx8 (3 sets)
CSR: 3x8, 1x8 static holds
lat pull down (behind neck): 3x12
seated pulley: 3x12
seated DB curl: 35lbx6 each arm
EZ curl: 55lbx10 + push ups (25) 3 sets

GPP:
10min brisk walk
2000m row
AB circuit: v-up > crunch > reverse crunch 3x10 each

morning weight: 181.lb

[jtteg_X]

6/14/2014 Saturday


PUSH:
BB bench: bar, 95lbx8, 135lbx5, 185lbx3, 225lbx3, +light bands: 225lbx3 (5 sets)
DB flat bench: 75lbx10, 80lbx10 (3 sets)
Skull crusher: 3x10
DB rollovers: 32lbx10 (3 sets)
DB arnolds: 40lbx12 (3 sets)
OH rope ext: 3x12
machine fly: 3x12
chest press: 3x12

GPP:
5min warmup
20min HIIT
5min cool down

[jtteg_X]

6/15/2014 Sunday


Hamstring/Back/Bicep:
wide grip OH DL: 95lbx8, 135lbx8 (4 sets)
hyper ext: 3x15
BB pendlay row: 135lbx8 (4 sets)
DB deadstops: 60lbx10 (3 sets)
Lat pull down: 3x10
Smith row: 3x10
1-arm pulley: 3x12
1-arm lat pull down: 3x12
EZ curl: 3x12
rope curl: 3x12
face pulls: 3x12
BB shrug: 185lbx12 (3 sets)
DB shrug: 50lbx12 (3 sets)

GPP:
5min warm up
incline jog (#3) @ 5mph (10min)
5min cool down
step ups: 2 @ 1min
crunch: 2x25
AB rollout: 3x12
ball crunch: 2x25
AB rope pull down: 3x12

[jtteg_X]

6/18/2014 Wednesday


Upperbody:
Speed bench: bar, 95lbx8, 145lbx3 (9 sets)
CG bench: 185lbx10 (3 sets)
DB incline (underhand): 55lbx10 (3 sets)
Skull crusher: 3x10
Pull ups: 3x12, 2x10
Lat pull down (lat bar): 3x10
cable kickback: 3x15
cable fly: 3x12
reverse pec fly: 3x12

GPP:
10min walk
15min HIIT
10min incline walk
V-ups: 3x20
reverse crunch: 3x20
scissor plank: 3 @ 30sec

[jtteg_X]

6/21/2014 Saturday


Back/Bicep:
Pull ups: 4x8
BB pendlay row: 95lbx10, 135lbx8 (3 sets)
CSR: 3x8
EZ curl: 3x8
wrist curl: 20lbx12 (3 sets)
DB concentrate curl: 30lbx8 (3 sets)
Lat pull down (v-bar): 3x10

[jtteg_X]

6/22/2014 Sunday


Chest/Shoulder/Tricep:
Floor press: 95lbx8, 135lbx8, 185lbx3, 225lbx3, +maddog: 275lbx3, 295lbx3, 315lbx2
CG bench w/maddog: 225lbx8, 275lbx7 (3 sets)
DB incline bench: 60lbx12 (3 sets)
DB arnolds: 40lbx10 (3 sets)
seated DB raise: 17lbx10 (3 sets)
cable fly (underhand): 3x12
rope pull downs: 3x12
hammer OHP: 3x10

GPP:
5min warm up
10min HIIT
5min cool down
burpee (10) + push up (20) + crunch (30): 2 circuits
step up + squat: 15, 10, 5
decline sit-up: 3x15
straight leg raises: 3x20
10min incline walk

[jtteg_X]

6/25/2014 Wednesday


DE BENCH
3-brd bench
DB key press
DB rollovers
pull ups
lat pull down
CSR
EZ curl
forgot the details...



6/28/2014 Saturday

ME Bench:
Bench: bar, 95lbx8, 135lbx5, 185lbx3, 225lbx1, Maddog: 275lbx1
Single ply SK: 315lbx3, 3-brd: 365lbx1, 385lbx1, 405lbx1, 425lbx1,
downset w/2-brd maddog: 315lbx8
DB incline (underhand): 55lbx12 (4 sets)
Cable fly (underhand): 3x12
v-bar pull down: 3x20
1-arm reverse pull down: 3x20
EZ curl: 3x12
DB pinwheel: 30lbx8 (3 sets)
cable 21: 3 sets

strained left shoulder blade/neck = no shoulder/lat work ftl
morning weight: 184lb heavy

[jtteg_X]

7/6/2014 Sunday


Chest/Bicep:
BB bench: bar, 95lbx8, 135lbx8, 185lbx8, 205lbx8, 225lbx6
Floor press: 185lbx8, 205lbx8, 215lbx8
DB incline (underhand): 50lbx12 (3 sets), 45lbx25 dropset
Cable fly (underhand): 3x12
EZ concentrate curl: 60lbx12 (3 sets)
EB concentrate curl: 25lbx8 (3 sets)
V-bar pull down: 3x25


was very ill the past week so took it easy getting back into it. weighed 178lb light cause of a flu. slowly but surely ill be back!

[jtteg_X]

7/9/2014 Wednesday


Tricep/Back:
CG bench: 135lbx12, 185lbx8, 225lbx6 (2 sets)...left shoulder started to feel funny so stopped after set 2
DB rollover: 40lbx10 (3 sets)
Dips: bx x15 (3 sets)
kickbacks: 3x15
Pull ups: 3x12
DB row: 50lbx10 (3 sets)
Smith row: 3x10
Lat pull down (lat bar): 3x10
DB pinwheels: 30lbx10 (3 sets)
40lb wrist curl and reverse wrist curls

1mi walk
5min jog (6 mph)

[jtteg_X]

7/12/2014 Saturday


Chest/Bicep:
BB bench: bar, 95lbx8, 135lbx12, 155lbx12 (3 sets)
BB incline: 135lbx10 (3 sets)
DB incline (underhand): 40lbx12, 52lbx10 (3 sets)
EZ concentrate curl: 60lbx12 (3 sets)
DB concentrate curl: 25lbx8 (3 sets)
cable fly (underhand): 3x12

10min incline walk

[jtteg_X]

7/15/2014 Tuesday


Lowersplit:
Squat: bar, 135lbx8, 185lbx8 (3 sets)
Leg ext: 3x12
calf raise: 3x12

v-ups: 3x20
crunch: 1x50

hamstring tightened up mid set so took it easy

[jtteg_X]

7/16/2014 Wednesday


DE Upper:
Speed bench w/fat gripz: warmup, 135lbx3 (6 sets)
CG bench w/bench daddy: warm up, 225lbx6, 275lbx6, 295lbx6, 315lbx6, 325lbx6
DB rollover w/mini band: 40lbx10 (3 sets)
Skull crusher: 3x10
DB arnolds: 40lbx12 (3 sets)
Military OHP: 95lbx8 (3 sets)
Pull ups (wide grip): 3x10
CSR: 3x8
DB row: 65lbx8 (3 sets)
Lat pull down (lat bar): 3x10
EZ curl: 3x8
cable fly (underhand): 3x12

morning weight: 180lb

[jtteg_X]

7/19/2014 Saturday


Chest:
Bench: bar, 95lbx8, 135lbx5, 185lbx1, 225lbx1, Bench daddy: 275lbx1, 315lbx1, 345lbx1, 365lbx1, 385lbx1, 405lbx1, 315lbx8 downset
1-4 brd pauses: 225lbx4, 235lbx4, 245lbx4
DB incline: 55lbx12, 60lbx12 (3 sets)
cable fly: 3x12
v-bar pull down: 3x15
cable kickback: 3x15