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  1. #751
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    2/18/2017 Saturday

    Legs:
    Squats w/reverse monster mini: warm ups, +belt/wraps: 455lbx3, 475lbx3, 495lbx3, 275lbx12 (pause downset)
    Rack pulls: 315lbx12 (3 sets)
    Leg press: 290lbx50/40/30
    Seated leg ext w/monster mini: 3x20 + hang leg raise: 3x10
    Calf raise: 3x20 + chair leg raise: 3x20
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  2. #752
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    jtteg_X is offline
    2/19/2017 Sunday

    Push:
    Bench w/monster mini: warm ups, 280lbx1, 300lbx3, 320lbx3, 330lbx2
    Full rom/1/2/3-brd tricep hell w/monster mini: 140lbx20, 190lbx20 (2 sets)
    DB flat bench (underhand): 50lbx20 (3 sets)
    Cable fly: 3x20
    Tricep rope: 3x20
    DB side raise: 15lbx20 (3 sets)
    DB front raise: 15lbx20 (3 sets)
    Machine OHP: 1x100 stripset
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  3. #753
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    jtteg_X is offline
    2/20/2017 Monday

    Pull:
    Pull ups (controlled negatives): 3x10
    BB row (controlled negatives): 135lbx10 (3 sets)
    BB curl: 65lbx15 (3 sets)
    DB 1-arm row (horizontal): 60lbx15/ea (3 sets)
    BB shrugs: 135lbx20 (3 sets)

    20min stepmill


    morning weight: 215lb woah
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  4. #754
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    jtteg_X is offline
    2/22/2017 Wednesday

    Push:
    CG bench: warm ups, 275lbx8, 295lbx8, 305lbx8
    Speed bench: 185lbx3 (9 sets/3 grips)
    DB seated OHP: 55lbx15 (3 sets)
    JM smith press: 1pps x15 (3 sets) + DB side raise: 15lbx15 (3 sets)
    Straight bar pull downs: 2x50

    30min stepmill


    morning weight: 214lb
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  5. #755
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    jtteg_X is offline
    2/23/2017 Thursday

    Pull:
    Pull ups: 4x12
    BB row: 185lbx12 (4 sets)
    BB curl: 75lbx12 (4 sets)
    CSR: 4x12 + Machine shrugs: 4x20
    Reverse pec delt fly: 3x12

    1 mile incline walk

    morning weight: 212lb :/
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  6. #756
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    jtteg_X is offline
    2/26/2017 Sunday

    Push:
    BB flat bench: warm ups, 315lbx1, 345lbx1 365lbx1, 380lbx1, 225lbx30 downset
    CG bench: 225lbx12, 255lbx12, 260lbx12
    Smith flat bench: 1pps x20 (3 sets)
    DB tate ext: 30lbx20 (3 sets)
    Machine dips: 3x20
    Cable fly: 3x20
    Pulldown (V-bar): 3x20

    30min stepmill
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  7. #757
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    2/28/2017 Tuesday

    Pull:
    Pull ups: 5x10 (60sec rest)
    BB row: 135lbx10 (5 sets/60sec rest)
    BB curl: 65lbx10 (5 sets/60sec rest)
    1-arm hammer row: 2x20/ea + machine shrugs: 2x20
    DB curl: 15lbx20 (2 sets)
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  8. #758
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    jtteg_X is offline
    3/2/2017 Thursday

    Push:
    CG bench: warm ups, 275lbx8 (3 sets)
    Military OHP: 135lbx12 (3 sets)
    DB rollover: 30lbx15 (3 sets)
    Rope pulldown: 3x20

    farmers walk trap bar: 165lb (3 sets/100yd)


    morning weight: 216lb
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  9. #759
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    jtteg_X is offline
    3/5/2017 Sunday

    Push:
    BB incline bench: warm ups, 225lbx5, 255lbx5, 275lbx5, 285lbx5
    DB low incline bench: 75lbx12, 90lbx12 (3 sets)
    Floor rack lock outs: 315lbx5, 365lbx5 (right tricep felt weird so stopped)
    EZ laying ext: 3x20
    Smith incline bench: 1pps x20 (3 sets)
    DB rear delt raise: 15lbx20 (3 sets)
    U-bar pulldowns: 3x20
    Face pulls: 3x20
    Rope pull downs: 3x20
    Reply With Quote

  10. #760
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    3/7/2017 Tuesday

    Legs/Pull:
    Front squat: 155lbx12 (4 sets) + Pull ups: 4x12
    BB row: 155lbx12 (4 sets)
    Leg ext: 3x20 + hang leg raise: 3x10
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  11. #761
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    jtteg_X is offline
    Saturday 3/11/2017

    Bench only meet recap:
    369lb opener easy
    391lb 2nd attempt pretty ease
    402lb 3rd no lift (rushed set up and back cramps from arching too hard)..next time sigh

    weighed in at 216lb
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  12. #762
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
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    3/12/2017 Sunday

    Legs:
    Squat: warm ups, +belt/wraps: 315lbx15 (3 sets)
    Seated leg ext: 3x20 + hang leg raise: 3x10
    Laying leg curl: 3x20
    Calf raise: 3x20 + chair leg raise: 3x20


    taking break until Friday (next leg day)
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  13. #763
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    jtteg_X is offline
    took a week off


    3/19/2017 Sunday

    Push:
    Floor press: warm ups, 315lbx5, 335lbx5, 345lbx5, 355lbx5
    CG floor press: 225lbx12 (3 sets)
    Chest dips: 3x20
    DB seated OHP: 45lbx20 (3 sets)
    1-arm DB row: 60lbx15/ea (3 sets)
    Seated DB curl (alt): 20lbx15/ea (3 sets)
    DB side raise: 15lbx20 (3 sets)
    Rope pull down: 3x20 + Face pulls: 3x20

    30min stepmill
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  14. #764
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    3/20/2017 Monday

    Legs:
    Squat: warm ups, +belt: 275lbx5, 315lbx1, +wraps: 365lbx1, 405lbx5 (3 sets)
    Box squat: 185lbx10 (3 sets)
    Leg raises: 3x20 + calf raises: 3x20


    morning weight: 215lb
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  15. #765
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    3/22/2017 Wednesday

    Push:
    CG bench: warm ups, 275lbx5, 315lbx6 (3 sets)
    Speed bench: 185lbx3 (9 sets/3 grips)
    JM press: 115lbx15 (3 sets)
    DB arnolds: 45lbx15 (3 sets) + DB side raise: 15lbx15 (3 sets)
    Seated chest press: 3x20
    V-bar pulldown: 3x20


    morning weight: 215lb
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  16. #766
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    3/23/2017 Thursday

    Pull:
    Pull ups: 3x15
    CSR: 3x15
    1-arm hammer row: 3x15/ea
    BB curl: 45lbx15 (3 sets) + DB shrugs: 60lbx20 (3 sets)
    DB pinwheels: 30lbx15/ea (3 sets)
    DB rear delt raise: 15lbx15 (3 sets)
    Face pulls: 3x20
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  17. #767
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    3/25/2016 Saturday

    Legs:
    Squat: warm ups, +belt: 315lbx1, 365lbx1, 405lbx1, +slingshot wraps: 455lbx1, 495lbx1, 535lbx1 *PR*, 550lbx1 *ANOTHER PR*
    Seated leg ext: 5x20
    Hyper ext: 3x20 + calf raises: 3x30
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  18. #768
    Registered User jtteg_X's Avatar
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    Location: California, United States
    Age: 32
    Posts: 940
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    3/26/2017 Sunday

    Push:
    BB flat bench: warm ups, 275lbx10 (3 sets)
    DB low incline bench (underhand): 60lbx12 (3 sets)
    DB incline tate ext: 30lbx15 (3 sets)
    DB side raise: 20lbx20 (3 sets)
    V-bar pull down: 3x20
    Cable fly: 3x20
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  19. #769
    Registered User Feed2Grow's Avatar
    Join Date: Mar 2015
    Age: 24
    Posts: 320
    Rep Power: 2495
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    Feed2Grow is offline
    Looking good in here!
    Grant G.
    -M.S. & B.S. Health & Human Performance
    -ACSM Certified Personal Trainer

    Fitness/Nutritional Updates & Daily Tips in My Log: http://bit.ly/GrantGFitness

    Email (Questions & Inquiries): grantgirskyfitness@gmail.com

    I answer all PMs/emails!
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  20. #770
    Registered User jtteg_X's Avatar
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    Location: California, United States
    Age: 32
    Posts: 940
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    jtteg_X is offline
    Originally Posted by Feed2Grow View Post
    Looking good in here!
    thanks brotha!


    3/28/2017 Tuesday

    Pull:
    Pull ups: 4x12
    DB 1-arm row: 75lbx12/ea (4 sets)
    DB shrugs: 75lbx20 (4 sets)
    BB curl: 65lbx12, 75lbx12 (3 sets)
    Reply With Quote

  21. #771
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    3/29/2017 Wednesday

    Push:
    BB flat bench: warm ups, 225lbx12 (5 sets)
    DB fly: 20lbx20 (3 sets) + DB front raise: 20lbx15 (3 sets)
    EZ skullcrusher: 90lbx15 (3 sets) + DB side raise: 15lbx15 (3 sets)
    Seated OHP machine: 3x20
    Reverse straight bar pull down: 3x20


    morning weight: 210lb
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  22. #772
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 32
    Posts: 940
    Rep Power: 1878
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    4/1/2017 Saturday

    Legs:
    Front squat: warm ups, 225lbx12 (3 sets)
    Laying leg curl: 3x15 + hang leg raise: 3x12
    Hyper ext: 3x15 + calf raises: 3x20
    Seated leg ext: 3x20

    1 mile incline walk
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  23. #773
    Registered User jtteg_X's Avatar
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    Location: California, United States
    Age: 32
    Posts: 940
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    4/2/2017 Sunday

    Chest:
    BB flat bench vs 45lb band: warm ups, 280lbx3, 300lbx3, 320lbx3, 330lbx3
    Downsets: 230lbx12 (3 sets)
    Smith incline bench: 3x15
    Hammer chest press: 3x20
    Pec deck fly: 3x20
    Cable fly: 3x20
    DB side raise: 15lbx20 (3 sets)
    Seated machine OHP: 3x20
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  24. #774
    Registered User jtteg_X's Avatar
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    Age: 32
    Posts: 940
    Rep Power: 1878
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    4/5/2017 Wednesday

    Back/Bicep:
    Pull ups: 3x15
    DB 1-arm row (horizontal): 60lbx15/ea (3 sets)
    BB curl: 45lbx15 (3 sets) + DB shrugs: 60lbx20 (3 sets)
    DB seated curl: 25lbx10/ea (3 sets)
    Seated pulley (v-bar): 3x15
    Reverse pec deck fly: 3x20


    caught a cold sunday evening. slowly recovering

    morning weight: 210lb
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  25. #775
    Registered User jtteg_X's Avatar
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    4/6/2017 Thursday

    Tricep/Shoulder:
    CG bench: warm ups, 315lbx8, 6, 6
    Military OHP: 115lbx12 (3 sets)
    DB tate ext: 30lbx15 (3 sets)
    DB front raise: 20lbx15 (3 sets)
    Rope pull down: 3x20
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  26. #776
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    4/8/2017 Saturday

    Legs:
    Seated leg ext: 3x20
    Laying leg curl: 3x20
    Leg press: 390lbx30 (3 sets)
    Smith lunges: 1pps x10/ea (3 sets)
    Calf raises: 3x20

    20min walk
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    4/9/2017 Sunday

    Chest/Back:
    BB flat bench: warm ups, 275lbx10 (5 sets)
    DB flat bench: 75lbx15 (5 sets)
    BB 21's: 135lb (3 sets)
    Pull ups: 3x10
    CSR: 3x10 + machine shrugs: 3x20
    Lat pull down: 3x15 + AB crunch: 3x50
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  28. #778
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    4/10/2017 Monday

    Shoulders:
    DB side front raise: 20lbx20 (3 sets)
    DB side raise: 15lbx20 (3 sets)
    DB standing OHP: 30lbx20 > 15lbx20 > 10lbx20
    Seated machine OHP: 3x20
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  29. #779
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    4/12/2017 Wednesday

    Tricep/Chest:
    CG bench: warm ups, 275lbx10 (3 sets)
    Chest dips: 2x20
    Cable fly: 2x20
    Rope pull down: 2x20

    30min brisk incline walk
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    4/13/2017 Thursday

    Back/Bicep:
    Pull ups: 5x10
    BB row: 185lbx12 (3 sets)
    DB 1-arm row (horizontal): 75lbx12, 85lbx12, 90lbx12
    DB shrugs: 90lbx20 (3 sets)
    DB curl: 25lbx12/ea (3 sets)
    BB curl: 65lbx12 (3 sets)
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