Powerlifting/Hypertrophy journal

[jtteg_X]

7/22/2014 Tuesday


Back/Bicep:
DL (wide OH grip): 95lbx8, 135lbx8, 185lbx8, 225lbx8, 235lbx8 (2 sets)
BB row (pause at top): 115lbx10 (3 sets)
DB row: 60lbx10 (3 sets)
CSR: 3x10
Lat pull down (underhand): 3x10
EZ curl: 3x10
laying cable curl: 3x10
1-arm pulley row: 3x12
BB shrug: 135lbx15 (3 sets)

[jtteg_X]

7/23/2014 Wednesday


Chest/Tricep/Shoulder:
Speed bench w/fat gripz: warm up, 135lbx3 (6 sets)
CG bench: 185lbx10 (3 sets)
DB incline (underhand): 52lbx12 (3 sets)
Dips: 3x15
DB arnolds: 35lbx12 (3 sets)
Smith bench 21's: 3 sets
DB raise: 22lbx10 (3 sets)
OH rope ext: 3x12
v-bar pull down: 1x100
cable fly (underhand): 3x12

GPP:
10min incline walk
V-ups: 3x20
crunch: 3x20
AB coaster: 3x20

[wishiwasdivin]

It looks like you got some solid training going on jX

[jtteg_X]

^thanks bud!

7/26/2014 Saturday


Quads/Back/Bicep:
Front squat: bar, 95lbx8, 135lbx6, 155lbx6, 185lbx6 (2 sets)
Leg press: 3x20
Leg ext: 3x12
calf raises: 3x15
Pull ups: 3x8
Sumo BB row: 135lbx8 (3 sets)
lat pull down (wide grip): 3x12
overhead hammer row: 3x10
EZ curl: 3x10
DB pinwheels: 30lbx10 (3 sets)
hammer curl: 3x12

[wishiwasdivin]

nice wheel work man.

Sumo BB Rows sound interesting

[jtteg_X]

^it alleviates the lower back a lot for me. I've had previous low back injury in past which you can kinda tell from my squat/deadlift numbers lol



7/29/2014 Tuesday


Chest/Tricep/Shoulder:
Bench (narrow grip): 95lbx8, 135lbx8, 185lbx6, bench daddy: 225lbx5, 275lbx5, 295lbx5, 315lbx5, 335lbx5, 345lbx5
Bench 21's: 135lb (3 sets)
DB incline (underhand): 40lbx12, 50lbx10 (3 sets), 40lbx37 downset
Skull crushers: 55lbx12 (3 sets)
Dips: 3x15
Rope pull down: 3x12
Cable fly (underhand): 3x12
1-arm reverse pull down: 3x12
DB arnolds: 35lbx10, 45lbx10 (3 sets)
cable front raise: 3x12
DB raise: 15lbx12 (3 sets)

[wishiwasdivin]

^it alleviates the lower back a lot for me. I've had previous low back injury in past which you can kinda tell from my squat/deadlift numbers lol



7/29/2014 Tuesday


Chest/Tricep/Shoulder:
Bench (narrow grip): 95lbx8, 135lbx8, 185lbx6, bench daddy: 225lbx5, 275lbx5, 295lbx5, 315lbx5, 335lbx5, 345lbx5
Bench 21's: 135lb (3 sets)
DB incline (underhand): 40lbx12, 50lbx10 (3 sets), 40lbx37 downset
Skull crushers: 55lbx12 (3 sets)
Dips: 3x15
Rope pull down: 3x12
Cable fly (underhand): 3x12
1-arm reverse pull down: 3x12
DB arnolds: 35lbx10, 45lbx10 (3 sets)
cable front raise: 3x12
DB raise: 15lbx12 (3 sets)

Nice work here.

How long ago did you hurt your lower back?

[jtteg_X]

several years ago, i think 07-08.


7/30/2014 Wednesday

Lowerbody/Back/Bicep:
Squat: 135lbx5, 135lbx5, 185lbx5, 205lbx5, 225lbx5
Sumo DL: 135lbx8, 225lbx5, 275lbx5, 315lbx5, 335lbx5
Leg ext: 3x12
Leg press + calf raise: 3x15
Pull ups (paused): 3x8
DB double hand row: 40lbx10 (3 sets)
Lat pull down (lat bar): 3x10
EZ concentrate curl: 25lbx8 (3 sets)
Rope curl: 3x12

GPP:
20min incline walk
AB circuit (x2): V-up (10) + reverse crunch (15) + crunch (20)
straight leg raise: 3x20

[wishiwasdivin]

several years ago, i think 07-08.


7/30/2014 Wednesday

Lowerbody/Back/Bicep:
Squat: 135lbx5, 135lbx5, 185lbx5, 205lbx5, 225lbx5
Sumo DL: 135lbx8, 225lbx5, 275lbx5, 315lbx5, 335lbx5
Leg ext: 3x12
Leg press + calf raise: 3x15
Pull ups (paused): 3x8
DB double hand row: 40lbx10 (3 sets)
Lat pull down (lat bar): 3x10
EZ concentrate curl: 25lbx8 (3 sets)
Rope curl: 3x12

GPP:
20min incline walk
AB circuit (x2): V-up (10) + reverse crunch (15) + crunch (20)
straight leg raise: 3x20

That has been some time ago. I know the back isn't anything to play around with.. Strong sumo pulls

[jtteg_X]

that is very true. that 335 felt very heavy...i remember that was a warm up back in the day lol


8/2/2014 Saturday


Chest/Tricep:
BB Bench w/bench daddy: warm ups, 225lbx3, add #50 chain: 235lbx2, #100 chain: 285lbx2, 295lbx0, 295lbx0, 315lbx8 downset
Floor press (narrow grip) w/bench daddy: 225lbx8, 275lbx8, 295lbx8
DB rollovers: 35lbx12 (3 sets)
DB incline bench: 65lbx10 (3 sets)
DB incline tate ext: 35lbx12 (3 sets)
Smith incline bench: 3x12
Cable fly: 3x12
V-bar pull downs: 3x15
BB bench 21's: 115lb (3 sets)


misloaded and did 285x2 +100lb chain as my first working set (intended to be top set). oh well

morning weight: 183lb heavy

[wishiwasdivin]

Good stuff man.

Do you see any carryover from your sumo dl to squats?

[jtteg_X]

Good stuff man.

Do you see any carryover from your sumo dl to squats?

I notice if my squat numbers went up, my sumo DL improves with it without training the actual pull. But when I train my sumo pulls and skipped the squats, my squat numbers remained the same without progression.

[jtteg_X]

8/3/2014 Sunday


Back/Bicep:
Pull ups (wide grip): 3x10
BB row: 115lbx8 (3 sets)
DB row: 60lbx10 (3 sets)
CSR: 3x10
Smith row: 3x12
Hammer OH row: 3x15
Seated high pulley: 3x15
EZ concentrated curl: 60lbx12 (3 sets)
DB pinwheel: 32lbx8 (3 sets)
DB curl: 25lbx10 (3 sets)
lat pull down (underhand): 3x15
Cable curl: 3x15
BB shrug: 135lbx15, 185lbx12 (3 sets)
hammer shrug: 3x15

GPP:
15min warm-up/cool down (3mph)
20min jog (5.5mph)
AB circuit x3: V-up (10) > reverse crunch (10) > crunch (10)

[wishiwasdivin]

Solid training.

I've heard some say they're a great carryover to squats. So I wanted to get your thoughts on it.

[jtteg_X]

thanks bud! I would say they do help but there are other exercises that would help your squat more (ie: good mornings and box squat chain/band variations)



8/5/2014 Tuesday

Tricep/Bicep:
CG bench: bar, 95lbx8, 135lbx8, 185lbx8, +bench daddy: 255lbx8, 275lbx8, 315lbx8
Decline DB tate ext: 35lbx12 (3 sets)
Skull crusher: 3x12
cable kickback: 3x12
EZ curl: 60lbx12 (3 sets)
DB pinwheel w/fatgripz: 25lbx10 (3 sets)
Laying cable curl: 3x12


morning weight: 181lb

[wishiwasdivin]

thanks bud! I would say they do help but there are other exercises that would help your squat more (ie: good mornings and box squat chain/band variations)



8/5/2014 Tuesday

Tricep/Bicep:
CG bench: bar, 95lbx8, 135lbx8, 185lbx8, +bench daddy: 255lbx8, 275lbx8, 315lbx8
Decline DB tate ext: 35lbx12 (3 sets)
Skull crusher: 3x12
cable kickback: 3x12
EZ curl: 60lbx12 (3 sets)
DB pinwheel w/fatgripz: 25lbx10 (3 sets)
Laying cable curl: 3x12


morning weight: 181lb

Yeah those are some good recommendation. I like those exercises an do them. Solid training today.

[jtteg_X]

thanks


8/9/2014 Saturday

Chest/Shoulders:
DB incline fly: 30lbx10, 35lbx10, 40lbx10, 45lbx10, 50lbx10
BB incline: 135lbx10, 155lbx10 (4 sets)
BB flat: 155lbx10 (4 sets), 135lbx15 CG set
Cable fly (3x15) + push-up (3x12)
Face pulls: 3x12
EZ upright row: 3x12
DB side raise: 15lbx12 (3 sets)
DB front raise: 22lbx10 (3 sets)
BB shrug: 135lbx12 (3 sets)
DB hammer curl
Rope pull down

10min incline walk


Chest workout inspired by Evan "Ox" Centopani. Damn I'm sore and suck at incline angles lol

[jtteg_X]

8/11/2014 Monday


Back/Bicep:
Pull ups (wide grip): 1x15, 3x10
CSR: 3x8, 1x28 stripset
Meadows row: 3x8
Lat pull down: 3x12
DB double hand row: 40lbx12 (3 sets)
EZ concentrate curl: 65lbx12 (3 sets)
DB concentrate curl: 27lbx10 (3 sets)
laying cable curl: 3x10

[wishiwasdivin]

Solid training the past couple days

[jtteg_X]

^thanks bud!

8/12/2014 Tuesday


Tricep/Chest:
CG bench: bar, 135lbx12, 185lbx10 (4 sets)
Bench 21's: 115lb (3 sets)
DB flat bench: 50lbx15, 60lbx12, 65lbx12, 75lbx12
DB tate ext: 30lbx15 (3 sets)
1-arm reverse pull down: 3x15
pull downs: 3x15
cable kickbacks: 3x15

[wishiwasdivin]

Another good looking training session

[jtteg_X]

you already know!


8/14/2014 Thursday


Lowerbody:
Front squat: bar, 95lbx10, 135lbx8, 155lbx8 (3 sets)
Leg press (3x12) + calf raise (3x12)
SLDL: 135lbx10 (3 sets)
Leg ext: 3x12
Leg curl: 3x12
Standing calf raises: 3x12
hammer leg press: 3x12
pull ups: 3x12
DB pinwheel: 30lbx10 (3 sets)


taking 10 days off

[wishiwasdivin]

Mirin the FS work today.

Any plans while on these 10 days off?

[jtteg_X]

Mirin the FS work today.

Any plans while on these 10 days off?

thank you, kind sir! got tattoo session Sun/Wed and it takes about 72 hours for the wound to heal to be less prone to catch infection from all those germs in the gym

[wishiwasdivin]

thank you, kind sir! got tattoo session Sun/Wed and it takes about 72 hours for the wound to heal to be less prone to catch infection from all those germs in the gym

Jelly man I've been itching for another tat myself. What are you having done?

[jtteg_X]

Jelly man I've been itching for another tat myself. What are you having done?

Japanese Samurai on the right pec

aaaaand I lied...i was able to sneak in a chest/tri workout today


8/16/2014 Saturday

Chest/Tricep:
BB bench: warm up to 225lbx5, +bench daddy: 275lbx5, 315lbx5, 335lbx5, 355lbx5
CG bench: 185lbx8 (3 sets)
DB incline (underhand): 50lbx12 (3 sets)
EZ OH ext: 50lbx12 (3 sets)
DB fly: 30lbx12 (3 sets) superset with DB curl: 30lbx10 (3 sets)
Pull downs: 3x15
Lat pull down: 3x10
hammer shrug: 3x15

[wishiwasdivin]

That'll be a cool tat.

Strong benching..

[jtteg_X]

8/24/2014 Sunday


Legs:
Squat: bar, 135lbx8, 135lbx8, 165lbx8, 185lbx8, 205lbx8, 135lbx8 downset
SLDL: 135lbx12 (3 sets)
Leg press (3x12) + calf raise (3x15)
Leg ext: 3x12, 1x12 downset
Hyper ext: 3x15


morning weight: 183lb

[jtteg_X]

8/25/2014 Monday


Shoulder/Chest/Tricep:
Military OHP: bar, 75lbx8, 95lbx8, 115lbx8 (3 sets)
DB arnolds: 40lbx10, 45lbx10, 50lbx10, 55lbx10
DB front raise: 15lbx10 (3 sets)
BB flat bench: 135lbx12, 185lbx10 (3 sets)
BB incline bench: 135lbx12 (3 sets)
DB fly: 25lbx12 (3 sets)
DB tate ext: 30lbx12 (3 sets)
CG smith bench: 3x12
OH french ext (swiss bar): 3x12
cable fly (underhand): 3x12
pull downs (v-bar): 3x15

[jtteg_X]

8/27/2014 Wednesday

Back/Bicep:
Pull ups: 15, 15, 12
Swiss bar row: 3x10
T-bar row: 3x10, 1x30 strip set
OH lever pull down: 3x10
Smith row: 3x10
Lat pull down (hammer grip): 3x15
rotate curl bar: 1x10, 2x8
seated DB curl: 20lbx16 (3 sets)
laying cable curl: 2x10, 1x30 stripset