Powerlifting/Hypertrophy journal

[jtteg_X]

4/15/2017 Saturday

Legs:
10min brisk walk warm up
Seated leg ext: 4x20 + laying leg curl: 4x20
Leg press: 380lbx20 (4 sets) + hang leg raise: 4x12
Smith lunge: 1pps x12/ea (3 sets)
DB SLDL: 45lbx12 (3 sets)
Calf raise: 3x20 + chair leg raise: 3x20

30min brisk walk

[jtteg_X]

4/16/2017 Sunday

Push:
Cable fly: 3x20 + Rope upright row: 3x20
Rope pull down: 3x20
DB flat bench: 75lbx15 (3 sets)
Skullcrusher: 90lbx15 (3 sets)
BB incline bench: warm ups, 225lbx8 (3 sets), 185lbx20 downset
DB arnolds: 55lbx15 (3 sets)
DB side raise (controlled negatives): 15lbx20 (3 sets)
Pec deck fly: 3x20
Machine seated OHP: 3x20

[jtteg_X]

4/17/2017 Monday

Pull:
Lat pull down: 3x20
CSR: 3x15
1-arm hammer row: 2pps x15/ea (3 sets)
BB curl: 75lbx15 (3 sets) + DB shrugs: 60lbx20 (3 sets)

[jtteg_X]

4/19/2017 Wednesday

Push:
CG bench: warm ups, 315lbx8, x8, x7
DB high incline bench: 65lbx15 (3 sets)
DB side raise: 25lbx15 (3 sets)
Laying cable fly: 3x20 + Rope pulldown: 3x20

[jtteg_X]

4/20/2017 Thursday

Pull:
Pull ups: 3x15
BB curl: 95lbx10 (3 sets)
1-arm DB row (horizontal): 75lbx15/ea (3 sets)
DB curl: 25lbx10/ea (2 sets)
Seated pulley: 3x15 + Cable curl: 3x15


morning weight: 211lb

[jtteg_X]

4/22/2017 Saturday

Legs:
10min walk warm up
Seated leg ext: 4x15 + Laying leg curl: 4x15
Leg press: 400lbx25 (4 sets) + Hang leg raise: 4x12
Lunges w/35lb plate: 4x15/ea
DB SLDL: 45lbx15 (4 sets)
Calf raises: 4x20 + Chair leg raises: 4x20

[jtteg_X]

4/23/2017 Sunday

Push:
Pec deck fly: 3x20 + Pulldowns: 3x20
DB low incline bench: warm ups, 85lbx12 (3 sets)
DB arnolds: 45lbx15, 50lbx15, 55lbx15
JM press: 115lbx15 (3 sets)
BB incline bench: 135lbx20 (3 sets)
BB front raise: 45lbx20 (3 sets)
DB tate ext: 35lbx20 (3 sets)
DB side raise: 15lbx15 (3 sets)
Cable fly: 3x20
V-bar pulldown: 3x20

[jtteg_X]

4/24/2017 Monday

Pull:
Lat pull down: 3x15
1-arm DB row: warm ups, 85lbx12/ea (3 sets)
BB curl: 65lbx12 (3 sets)
1-arm DB preacher: 25lbx12/ea (3 sets)
Reverse rear pec deck fly: 3x15
seated hammer machine row: 3x15
DB shrugs: 70lbx20 (3 sets)


morning weight: 211lb

[jtteg_X]

4/26/2017 Wednesday

Push:
CG bench: warm ups, 275lbx12 (3 sets)
Smith flat bench: 3x12 + DB side raise: 20lbx12 (3 sets)
Machine dips: 3x20 + 25lb front raise: 3x20
Crunches: 2x50

[jtteg_X]

4/28/2017 Friday

Pull:
Pull ups w/25lb: 3x10
BB row: 185lbx12 (3 sets)
1-arm DB row: 70lbx15/ea (3 sets)
BB curl: 75lbx12 (3 sets)
Laying DB rear delt raise: 15lbx15 (3 sets)
CSR: 3x20 + machine shrugs: 3x20
Lat pull down (v-bar): 3x20
1-arm lat pull down: 3x20/ea

[jtteg_X]

4/29/2017 Saturday

Legs:
Squat: warm ups, 225lbx12, 255lbx12, 275lbx12
Hack squat: 2pps x15 (3 sets)
Laying leg curl: 3x20
Seated leg ext: 3x20
Calf raise: 3x20
DB SLDL: 45lbx15 (3 sets)

1 mile incline walk
20min walk


haven't squatted for a month and **** felt heavyyyy

[jtteg_X]

4/30/2017 Sunday

Push:
Cable fly: 3x20
Rope pull down: 3x20

BB flat bench: warm ups, 275lbx3, 315lbx8 (3 sets, *8RM PR's*), 225lbx15 (3 downsets)
Bench dips: 3x20
DB arnolds: 45lbx15 (3 sets)
DB side raise: 25lbx15 (3 sets)
Laying cable fly: 3x20
1-arm rope pulldown: 3x20/ea + Face pulls: 3x20

[jtteg_X]

5/2/2017 Tuesday

Pull:
Lat pull down warm ups
Pull ups: 3x12
1-arm DB row (horizontal angle): 85lbx12/ea (3 sets)
CSR: 3x12 + machine shrugs: 3x20
BB curl: 75lbx12 (3 sets)

[jtteg_X]

5/3/2017 Wednesday

Push:
Rope pull down: 3x20
Cable fly: 3x20
Chest dips: 3x20
DB high incline bench: 45lbx15, 60lbx15 (3 sets)
JM smith press: 1pps x15 (3 sets)
DB side raise: 15lbx15 (3 sets)
DB front raise: 20lbx15 (3 sets)
DB OH tri ext: 45lbx30 (3 sets)

[jtteg_X]

5/5/2017 Friday

Legs/abs:
Squat: warm ups, +belt: 315lbx5, +wraps: 405lbx5 (3 sets), 225lbx12 downset
Leg ext: 3x20
Laying leg curl: 2x20
Leg press: 400lbx20 (2 sets)
DB SLDL: 45lbx15 (2 sets)
Calf raises: 3x20

[jtteg_X]

5/7/2017 Sunday

Push:
*3x20 cable fly + 3x20 rope pull down warmups*
BB flat bench: warm ups, 335lbx5 (3 sets), 275lbx12 (3 sets)
Skullcrusher: 3x15
Machine dips: 3x20
Chest press: 3x20
DB side raise: 20lbx20 (3 sets)
DB 'hell' raises: 20lbx10/10/10 (3 sets)
V-bar pulldown: 3x20
Cable fly: 3x20

[jtteg_X]

5/8/2017 Monday

Pull:
Pull ups: 3x12
BB row: 185lbx12 (3 sets)
BB curl: 95lbx8 (3 sets)
1-arm hammer row: 3x12/ea
Seated pulley (straight bar): 3x12

[jtteg_X]

5/10/2017 Wednesday

Push:
CG bench: warm ups, 275lbx10 (3 sets)
BB flat bench: 185lbx15 (3 sets) + DB front raise: 20lbx15 (3 sets)
DB fly: 20lbx15 (3 sets) + DB side raise: 15lbx15 (3 sets)
Seated Smith OHP: 1pps x15 (3 sets)
1-arm cable fly: 3x20/ea + Rope pull down: 3x20

[jtteg_X]

5/11/2017 Thursday

Pull:
Pull ups: 3x12
1-arm DB row: 80lbx12/ea (3 sets)
CSR: 3x12, 3x12/12/12 stripset
Reverse pec deck fly: 3x15
1-arm cable rear delt raise: 3x15/ea
Cable lat pullover: 3x15

[jtteg_X]

5/13/2017 Saturday

Legs:
Leg ext: 3x20
Leg curl: 3x20
Leg press: 400lbx30 (3 sets)
Smith narrow squat: 1pps x15 (3 sets)
1-leg lunges: 3x20/ea + hang leg raise: 3x10

30min stairmaster

[jtteg_X]

5/14/2017 Sunday

Push:
BB incline bench: warm ups, 245lbx8 (3 sets)
Chest dips: +35lbx15 (3 sets)
DB low incline bench (underhand): 60lbx15 (3 sets)
Landmine press: 35lbx20 (3 sets)
DB side raise: 25lbx15 (3 sets)
Seated OHP machine: 3x20
EZ OH tri ext: 3x20
Straight bar pull down: 3x20
Pec deck fly: 3x20
Cable fly: 3x20

[jtteg_X]

5/15/2017 Monday

Pull:
Pull ups: 3x12 + BB curl: 45lbx12 (3 sets)
T-row: 210lbx12 (3 sets)
1-arm DB row: 60lbx12/ea (3 sets)
EZ curl: 70lbx12 (3 sets)
Cable curl: 2x20
Face pulls: 2x20

[jtteg_X]

5/17/2017 Wednesday

Push:
CG bench: warm ups, 315lbx8, 325lbx6, 335lbx5, 225lbx18 downset
BB incline bench: 135lbx20 (3 sets)
DB standing OHP: 30lbx20, 35lbx20, 40lbx20
Cable fly: 3x20
DB front raise: 25lbx20 (3 sets)

[jtteg_X]

5/18/2017 Thursday

Pull:
Pull ups: 3x12
BB row: 185lbx12 (3 sets)
BB curl: 95lbx10 (3 sets)
CSR: 3x15 (controlled reps)
Laying rear delt raise: 20lbx15 (3 sets)
1-arm cable rear delt raise: 3x15/ea

[jtteg_X]

5/20/2017 Saturday

Legs:
Squat: warmed up, hip discomfort at 315lb, stopped.
Front squat: 135lbx10 (2 sets)...then discomfort again

Hack squat: 4x15
Seated leg ext: 4x20
Hang leg raise: 5x10
DB SLDL: 45lbx15 (4 sets)
Chair leg raise: 3x20 + Calf raise: 3x20

20min stepmill


morning weight: 215lb

[jtteg_X]

5/21/2017 Sunday

Push:
Rope pull down 3x20 + cable fly: 3x20 warm ups
BB incline bench: warm ups, 225lbx10 (5 sets)
BB flat bench: 225lbx15 (5 sets)
DB flat bench: 60lbx20 (3 sets) + DB side raise: 15lbx20 (3 sets)
DB side raise: 30lbx15 (3 sets)
Seated smith OHP: 3x15
DB front "hell raise": 20lbx10/10/10 (3 sets)
Laying cable fly: 3x20
V-bar pulldown: 3x20

[jtteg_X]

5/23/2017 Tuesday

Back:
Pull ups: 4x12 + BB curl: 45lbx12 (4 sets)
1-arm DB row: 60lbx15/ea (3 sets)
BB upright row: 95lbx12 (3 sets)
BB bent over shrug: 135lbx20 (3 sets)

[jtteg_X]

5/25/2017 Thursday

Shoulders:
Military OHP: warm ups, 135lbx10 (5 sets)
DB side raise: 25lbx20 (5 sets)
Laying DB rear raise: 20lbx15 (3 sets)
Seated machine OHP: 3x20

[jtteg_X]

5/27/2017 Saturday

Quads/Calves/Abs:
10min brisk walk warm up
Seated leg ext: 5x20 + hang leg raise: 5x10
Squat: 135lbx20 (3 sets)
1-leg split lunge: 2x20/ea
1-leg press: 90lbx20 (2 sets)

15min stepmill


morning weight: 214lb. working into a cal deficit to begin the cuts

[jtteg_X]

5/28/2017 Sunday

Chest/Tricep:
BB flat bench w/light band: warm ups, 280lbx5, 280lbx8 (3 sets)
CG bench w/light band: 230lbx10 (3 sets)
Chest dips: 3x20
Seated chest press: 3x15
EZ OH tri ext: 3x15
Cable fly: 3x20
1-arm cable fly: 3x20/ea