Powerlifting/Hypertrophy journal

[jtteg_X]

1/11/2018 Thursday

Arms:
CG bench (1/2" board): warm ups, 275lbx8, 295lbx8, 315lbx8
JM press: 135lbx20 (3 sets)
BB curl: 65lbx8, 75lbx8, 90lbx8
DB front hammer raise: 15lbx20 (3 sets)
Rope front raise: 3x20

20min treadmill walk

[jtteg_X]

1/13/2018 Saturday

Legs:
Squat: warm ups, +belt/wraps: 405lbx5 (3 sets)
Down sets (high bar): 265lbx10 (3 sets)
Seated leg ext: 3x15
DB SLDL: 50lbx10, 60lbx10, 70lbx10


morning weight: 216lb

[jtteg_X]

1/14/2018 Sunday

Chest/Tricep:
BB flat bench: warm ups, 225lbx15 (3 sets)
21's: 155lb, 165lb, 185lb
DB tate ext: 35lbx15, 40lbx15, 45lbx15
EZ skull crusher: 3x15
1-arm cable fly: 3x20/ea
V-bar cable pull down: 3x20

30min stair master

[jtteg_X]

1/15/2018 Monday

Back/Bicep:
Pull+Chin up variety: 4x10 (1min rest)
1-arm DB row: warm ups, 90lbx10/ea (4 sets)
CSR: 4x10
Smith row: 1pps x15 (3 sets)
DB double-hand row: 60lbx15 (3 sets)

EZ curl: 3x10
DB alt curl: 35lbx10/ea (3 sets)
Seated row (v-bar): 3x15
Cable 21 curls: 3 sets
Face pull: 3x15

[jtteg_X]

1/18/2018 Thursday

Upperbody:
Pull ups: 3x15
BB flat bench: 225lbx15 (3 sets)
DB side raise: 20lbx20 (3 sets)
Seated DB shrugs: 50lbx20, 60lbx20, 70lbx20
Dips: 3x20
Reverse bar pull down: 3x20
DB front raise: 20lbx20 (3 sets)
Lat pull down: 3x20
Laying upright row: 3x15
1-arm cable rear delt raise: 3x20/ea

[jtteg_X]

1/21/2018 Saturday

Legs:
Front squat: warm ups, 225lbx8 (3 sets)
BB lunges: 135lbx8/ea (3 sets)
Seated leg ext (controlled negatives): 3x15
Laying leg curl: 3x15
Calf raises: 3x15

25min stairmaster

[jtteg_X]

1/21/2018 Sunday

PUSH:
DB low incline bench: warm ups, 85lbx12 (3 sets)
Smith flat bench: 3x15
EZ skull crusher: 3x15
DB side raise: 20lbx20 (3 sets)
DB front raise: 20lbx20 (3 sets)
Dips: 3x15
Cable fly: 3x20
Rope pull down: 3x20



1/23/2018 Tuesday

Back:
Pull ups: 3x15
Deadlift: 265lbx10 (3 sets)
BB shrugs: 265lbx15 (3 sets)
BB pendlay row: 155lbx15 (3 sets)
CSR: 3x15
Laying rope upright row: 3x15

[jtteg_X]

1/25/2018 Thursday

Arms:
CG bench: warm ups, +bench daddy: 315lbx8, 365lbx8 (3 sets)
JM BB press: 135lbx20 (2 sets)
BB curl w/fat gripz: 75lbx10 (3 sets)
DB double curl: 25lbx15 (3 sets)
DB front raise: 20lbx20 (3 sets)
V-bar pull downs: 2x20

[jtteg_X]

1/27/2018 Saturday

Legs:
Squat +30lb band: warm ups, +belt: 265lbx10 (3 sets)
paused downsets: 155lbx10 (3 sets)
Seated leg ext: 3x15
BB lunges: 3x10/ea
Hyper ext: 3x10 + Calf raise: 3x20


1/28/2018 Sunday

Chest/Shoulders:
BB flat bench: warm ups, 245lbx12 (4 sets)
Chest dips: 4x15
Military OHP: 115lbx12 (4 sets)
Leg hang raise: 3x15 + push up: 3x20
BB upright row: 95lbx15 (4 sets)
DB side raise: 30lbx15 (4 sets)
DB shrugs: 60lbx20 (4 sets) + 35lb front plate raise: 4x20
Rope pull down: 3x20
Rope laying upright row: 3x20

30min incline walk

[jtteg_X]

1/30/2018 Tuesday

Back:
Pull ups: 26lbx8, 35lbx8, 44lbx8 (2 sets)
Rack pulls: 355lbx8, 405lbx8, 445lbx8
BB shrugs: 265lbx20 (3 sets)
1-arm DB row: 90lbx12, 95lbx12, 100lbx12
Seated underhand row: 3x15
Seated pulley: 3x15
Lat pull down: 3x15

[jtteg_X]

2/1/2018 Thursday

Arms:
CG bench +bench daddy: warm ups, 365lbx8, 375lbx8, 385lbx8
JM BB press: 135lbx15 (3 sets)
BB curl: 75lbx12 (3 sets)
DB curl w/fat gripz: 20lbx15 (3 sets)
Curve bar pull downs: 3x20

[jtteg_X]

2/3/2019 Saturday


Legs:
Squat: warm ups, + belt/wraps: 405lbx5 (5 sets)
Pause squat w/30lb band: 205lbx10 (3 sets)
1+1/4" squat: 155lbx10 (3 sets)
Seated leg ext: 3x15 (controlled negatives)

15min stairmaster

[jtteg_X]

2/4/2018 Sunday

Chest/Shoulders:
BB flat bench: warm ups, 225lbx12 (5 sets, no leg drive)
Chest dips: 3x20
Pec deck fly: 3x20
Seated DB front raise: 25lbx15 (3 sets)
Cable side raise: 3x15
BB front raise: 45lbx15 (3 sets)
Rear delt reverse fly: 3x15

[jtteg_X]

2/6/2018 Tuesday

Back:
Pull ups: 5x10 (1min rest)
BB curls: 95lbx8 (5 sets)
DB double hand row: 70lbx10 (3 sets)
Seated pulley (v-bar): 3x15
Laying rope upright row: 3x15
BB shrugs: 155lbx15 (3 sets/pauses)

[jtteg_X]

2/8/2018 Thursday

Arms:
CG bench: 225lbx20 (3 sets) + BB curl: 45lbx20 (3 sets)
BB curl: 115lbx12 (3 sets)
DB tate ext: 30lbx20 (3 sets)
Rope pull down: 3x20
Laying cable curl: 3x20

[jtteg_X]

2/10/2018 Saturday

Legs:
Front squat: +light knee wraps: 245lbx8 (3 sets)
Smith squat (close stance): 1pps x15 (3 sets)
DB SLDL: 60lbx15 (3 sets)
Seated leg ext: 3x15
1-leg press: 3x15/ea
1-leg lunge w/25lb: 3x15/ea
Calf raise: 3x15

20min stairmaster

[pastorpritch]

Nice stuff in here
subbed

[jtteg_X]

2/11/2018 Sunday

Push:
BB incline bench: warm ups, 205lbx8 (3 sets) (left shoulder mobility issue ftl)
Smith incline bench: 2pps x12 (3 sets)
BB flat bench 21's: 185lbx7/7/7 (3 sets)
Seated EZ bar tri ext: 3x15
Rope pull downs: 3x20
DB seated side raise: 25lbx15 (3 sets)
Military OHP: 115lbx15 (3 sets)
Laying upright row: 3x15
1-arm rear delt raise: 3x15/ea

1 mile brisk walk

[jtteg_X]

2/14/2018 Wednesday

Back/Bicep:
V-bar pull ups: 4x12
BB curl: 80lbx12 (4 sets)
BB pendlay row (wide grip): 95lbx12 (4 sets)
DB curl: 30lbx12 (4 sets)
1-arm DB row: 75lbx12/ea (4 sets)
1-arm preacher curl: 30lbx12/ea (4 sets)
CSR: 3x12/12/12 stripset

[jtteg_X]

2/15/2018 Thursday

Tricep/Shoulder:
CG bench w/bench daddy: warm ups, 365lbx8, 375lbx8, 385lbx8 (did the same setup 2 weeks ago but wanted to make this a clean top set which it was!)
JM BB press: 135lbx20 (3 sets)
DB front hammer raise: 30lbx15 (3 sets)
Push-ups: 3x20 + 25lb plate front raise: 3x20


morning weight: 211lb light

[jtteg_X]

2/17/2018 Saturday


Legs:
Squat: warm ups, +belt/wraps: 425lbx3 (3 sets)
KB lunges (44lb each hand): 3x15/ea
Farmers walk (trap bar): 165lb (70 yards x3 runs)

[jtteg_X]

2/18/2018 Sunday


Shoulders/Chest:
Military OHP: warm ups, 135lbx8, 155lbx8, 165lbx8
Chest dips: +26lbx15 (3 sets)
DB arnolds: 45lbx15, 50lbx15, 55lbx15
BB bench 21's: 185lb (3 sets)
DB side raise: 30lbx12 (3 sets)
Rear delt fly: 3x12
Pec deck fly: 3x15
Face pulls: 3x15 + push ups: 3x15
cable kick back: 3x20/ea

[jtteg_X]

2/20/2018 Tuesday

Back:
BB rows: warm ups, 205lbx10 (3 sets)
CSR: 3x10
Seated hammer row (underhand): 3x10
Seated pulley (v-bar): 3x10
1-arm DB row (horizontal): 90lbx10/ea (3 sets)

[jtteg_X]

2/22/2018 Thursday

Arms:
EZ curl: 3x12 + push ups: 3x20
DB double hand curl: 20lbx12 (3 sets) + Dips: 3x20
BB curl: 75lbx12 (3 sets)
DB tate ext: 35lbx20 (3 sets)
V-bar pull down: 3x20
Cable curl: stripsets 10/10/10

20min stair master

[jtteg_X]

2/24/2018 Saturday

Legs:
Stair master: 20min
KB lunges: 44lb each hand: 4x12/ea
Bulgarian split squat: 30lb each hand: 4x12/ea
Smith squat (close stance): 1pps x12 (4 sets)
Seated leg ext: 15/15/15/15 stripset
Laying leg curl: 3x15
Calf raise: 3x15

[jtteg_X]

2/27/2018 Tuesday

Back:
Pull ups: 4x15
1-arm DB row: 55lbx15/ea (4 sets)
Seated pulley (multi bar): 4x15
1-arm cable rear delt raise: 4x15/ea

[jtteg_X]

3/1/2018 Thursday

Arms:
CG bench: warm ups, 225lbx15 (3 sets) + BB cur: 45lbx15 (3 sets)
JM BB press: 135lbx15 (3 sets) + DB double hand curl: 20lbx15 (3 sets)
BB curl: 75lbx15 (3 sets) + Rope pull down: 3x20

15min stair master

[jtteg_X]

3/3/2018 Saturday

Legs:
Squat: warm ups, 405lbx5 (belt/wraps), 265lbx10 (5 sets/1min rest)
Smith squat: 3x10
Bulgarian split squat: 35lbx10/ea (3 sets)
GHR: 3x10

Stair master: 20min


hip tightness so backed off heavy squats

[jtteg_X]

3/4/2018 Sunday

Chest/Shoulders/Bicep:
BB flat bench: warm ups, 225lbx10 (5 sets/1min rest)
DB low incline bench: 75lbx15 (5 sets) + push ups
Cable fly: 3x20
DB side raise: 30lbx15 (3 sets)
BB upright row: 3x15
Reverse pull down: 3x20
BB curl: 3x15
BB 21's: 45lb (3 sets)

[jtteg_X]

3/6/2018 Tuesday

Back:
Pull ups: 5x10 (1min rest)
1-arm DB row: 90lbx12/ea (3 sets)
T-bar row: 105lbx12 (4 sets/1min rest)
DB rear delt raise: 20lbx15 (3 sets)
Seated pulley (v-bar): 3x12
Rope cable row: 3x15
Rope hammer curl: 3x15