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  1. #781
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
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  2. #782
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
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  3. #783
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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)
    Reply With Quote

  4. #784
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  5. #785
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  6. #786
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  7. #787
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  8. #788
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  9. #789
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  10. #790
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  11. #791
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
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  12. #792
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  13. #793
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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)
    Reply With Quote

  14. #794
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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)
    Reply With Quote

  15. #795
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  16. #796
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  17. #797
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  18. #798
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  19. #799
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  20. #800
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  21. #801
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  22. #802
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
    Reply With Quote

  23. #803
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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)
    Reply With Quote

  24. #804
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
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  25. #805
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
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    jtteg_X is offline
    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
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  26. #806
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
    jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000)
    jtteg_X is offline
    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
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  27. #807
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 880
    Rep Power: 1874
    jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000) jtteg_X is just really nice. (+1000)
    jtteg_X is offline
    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)
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