Powerlifting/Hypertrophy journal

[jtteg_X]

back from the dead. been lifting but not logging workouts. resuming my journal today:

8/18/2022 Thursday


Legs:
Squat: warm ups, +belt: 245lbx12 (3 sets)
DB goblet squat: 45lbx12, 50lbx12, 55lbx12
Smith 1.5 squat: 35lb pps x12 (3 sets)
Standing calf raise: 3x15

3 mile jog

[jtteg_X]

8/21/2022 Sunday

Chest/Back:
BB flat bench: warm ups, 275lbx5, 285lbx5, 295lbx5, 305lbx4
Dips: 1 chain x15, 2 chains x15, 3 chains x15
Pull ups: 3x12 + push ups: 3x20
T-row: 3x15
1-arm DB row (horizonal): 60lbx12 (3 sets)
Seated cable fly: 3x15 + Decline sit-ups: 3x15
Cable row: 3x15

2 mile jog + HIIT sprints (1mi)

[jtteg_X]

8/26/2022 Friday


Legs:
Squat: warm ups, 185lbx12, 205lbx15, 215lbx20
+20lb KB walking lunge: 3x15/ea leg
Seated calf raise: 3x15



8/27/2022 Saturday

Shoulder/Chest/Tri:
Military OHP: warm ups, 115lbx12 (3 sets)
Smith incline bench: 185x12 (3 sets)
DB flat bench: 75lbx12 (3 sets)
Dips: 3x15
EZ bar skull crusher: 3x12
1-arm cable fly: 3x15
Rope pull down: 3x15

1 mile walk



8/28/2022 Sunday

Back/Bicep:
Pull ups (neutral grip): 3x12
1-arm DB row: 75lbx12 (3 sets)
Incline 2-hand DB row: 50lbx12 (3 sets)
EZ curl: 3x12
DB shrug (supinated): 50lbx12 (3 sets) superset w/2-hand DB row: 25lbx12
Lat pull down: 3x12
Seated pulley: 3x12

2 mile walk

[EliKoehn]

Strong work and impressive.

[jtteg_X]

Strong work and impressive.

thank you!



9/1/2022 Thursday

Upper:
BB flat bench: warm ups, 225lbx8 (3 sets)
DB low incline bench: 75lbx12 (3 sets)
Incline laying DB row: 60lbx12 (3 sets)
EZ OH ext: 60lbx20 (3 sets)
EZ curl: 60lbx12 (3 sets) + superset: row 3x12
DB side raise: 25lbx15 (3 sets)
Seated cably fly: 3x15
Seated cable row: 3x15
DB shrugs: 45lbx15 (3 sets) +superset: 2-hand row 3x12

[jtteg_X]

9/5/2022 Monday


Legs:
Squat: warm ups, +belt: 225lbx20 (3 sets)
Leg press: 3x20
Seated leg ext: 3x15
Laying leg curl: 3x15
Standing calf raise: 3x15

Sled push + pull: 50lbx 2 circuits

1 mile walk
10min stair master

[jtteg_X]

9/6/2022 Tuesday


Back/Bicep:
Pull ups: 3x12
1-arm fixed DB row: 65lbx12 (3 sets)
Laying 2-hand DB row: 45lbx12 (3 sets)
Seated DB curl: 25lbx12 (3 sets)
DB shrugs (underhand): 45lbx15 (3 sets)
T-row: 3x15
Seated lever pulldown: 3x15

[jtteg_X]

9/8/2022 Thursday


Chest/Tri/Shoulder:
CG BB flat bench: warm ups, 275lbx8 (3 sets)
BB incline bench: 155lbx12 (3 sets)
DB low incline bench: 75lbx12, 80lbx12 (2 sets)
DB fly: 25lbx15 (3 sets)
Dips: 3x15
DB side raise: 25lbx15 (3 sets)
DB front raise: 25lbx20 (3 sets)

[jtteg_X]

hotel gym workout

9/13/2022 Tuesday

Upper:
DB low incline bench: warm ups, 50lbx20 (3 sets) + Cable curl: 3x20
Pull ups: 3x12 + Push ups: 3x20
Laying incline DB rows: 45lbx15 (3 sets) + Cable fly: 3x20
DB side raise: 20lbx15 (3 sets) + Tricep rope pull down: 3x15
DB front raise: 20lbx20 (3 sets)

[jtteg_X]

9/17/2022 Saturday

woke up with stiff lower back. will squat tomorrow


Upper:
DB low incline bench: warm ups, 80lbx10, 90lbx10 (3 sets)
BB flat bench: warm ups, 275lbx4, 225lbx10 (3 sets)
Pull ups: 3x12
Laying incline DB row: 45lbx12, 50lbx12, 55lbx12
T-row: 3x12
Dips (narrow): 3x20
Lat pull down: 3x15
DB side raise: 20lbx20 (3 sets)
Laying DB rear raise: 15lbx15 (3 sets)
EZ curl: 3x12 + DB OH ext: 30lbx20 (3 sets)

[jtteg_X]

9/18/2022 Sunday

Legs/abs:
Squat: warm ups, +belt: 225lbx15, 255lbx5, 275lbx1
Bulgarian split squat w/20lb KBs: 3x12/ea
Lunges: 3x12/ea
Hyper ext: 3x12
Seated leg ext: 3x20
Standing calf raise: 3x20

Decline sit-up: 3x15
Ab rollout: 3x12
Russian twist: 3x50

10min stair master

[jtteg_X]

9/22/2022 Thursday


Back/Bicep:
BB pendlay row: 135lbx12 (3 sets) superset w/BB shrug: 3x12
1-arm DB row: 70lbx12 (3 sets) superset w/EZ curl: 3x12
Laying incline DB row: 45lbx12 (3 sets)
DB shrug (underhand): 45lbx15 (3 sets)
DB curl: 25lbx12 (3 sets)
Cable x-over pull: 3x15
Seated low pulley row: 3x12

stair master: 20min

[jtteg_X]

9/24/2022 Saturday


Tricep/Chest/Shoulders:
BB floor press: warm ups, 275lbx8 (3 sets), 225lbx20 downset
JM CG floor press: 135lbx8 (3 sets)
DB low incline bench: warm ups, 85lbx8, 95lbx8, 100lbx8
DB fly: 25lbx12 (3 sets)
Dips: +1/2/3/4 chain increments x12 reps
Smith incline bench: 3x12
BB behind neck OHP: 95lbx12 (3 sets)
DB side raise: 3x20
DB incline rear delt raise: 3x20

[jtteg_X]

9/25/2022 Sunday


Legs:
Squat: warm ups, 135lbx12 (1.5 squats) 3 sets
Bulgarian split squat: 3x12/ea (2 sets)
Hyper ext: 3x15
Standing calf raise: 2x15
Hanging leg raise: 3x20

stairmaster 10min

drank a can of "Ghost energy drink/pre-workout" and felt bit sick so cut workout short

[jtteg_X]

9/28/2022 Wednesday


Chest/Back:
BB flat bench: warm ups, 275lbx8 (3 sets), 225lbx23 downset
Pull ups: 3x12 + Push ups: 3x20
DB laying incline row: 55lbx12 (3 sets) + push ups: 3x15
1-arm DB row: 60lbx12 (3 sets)
DB shrug: 45lbx12 (3 sets)
Pec deck fly: 3x15

20min stair master

[jtteg_X]

10/1/2022 Saturday

Legs:
Deadlift: 155lbx10 (4 sets) + Sled push+pull: 4 circuits
DB squat: 25lb's x15 (3 sets)
Lunges: 3x12/ea
Seated leg ext: 3x15
Standing calf raise: 3x15
box jumps: 3x10

[jtteg_X]

10/2/2022 Sunday

Full Upper:
BB incline bench: warm ups, 225lbx5 (5 sets)
DB low incline bench: 80lbx12 (3 sets)
T-row (neutral grip): 90lbx15 (3 sets) superset w/DB OH tri ext: 25lbx20 (3 sets)
1-arm DB row (horizontal): 60lbx12/ea (3 sets) superset w/push ups: 3x20
DB shrug (underhand): 40lbx15 (3 sets) superset w/EZ curl: 30lbx15 (3 sets)
DB side raise: 25lbx15 (3 sets) superset w/DB double hand curl: 25lbx15 (3 sets)
Cable fly: 3x15

20min stair master

[jtteg_X]

10/5/2022 Wednesday


Full body split:
Superman burpees: 3x20
BB flat bench: warm ups, 225lbx12 (3 sets) + pull ups: 3x12
Laying incline DB row: 45lbx15 (3 sets) + push ups: 3x20
DB tate ext: 45lbx12 (3 sets) + EZ curl: 40lbx12 (3 sets)
DB front hammer raise: 25lbx20 (3 sets) + DB curl: 25lbx12 (3 sets)
Bulgarian split squat: bodyweight x12/ea leg (3 sets)
Walking lunges: bodyweight 2x12/ea leg

[jtteg_X]

10/9/2022 Sunday


Legs/Abs:
Squat: warm ups, +belt: 245lbx8, 245lbx8, 245lbx15
Lunges w/20lb KB's: 3x12/ea leg
Sled push+pull: 50lbx3 circuit
Smith squat: 1pps x12 (3 sets)
Hyper ext: 3x12
Calf raise: 3x20

Decline sit-up: 3x12
Hanging leg raise: 3x20

[jtteg_X]

10/10/2022 Monday


Upper:
BB incline bench: warm ups, 225lbx8 (3 sets)
DB low incline bench: 75lbx12 (3 sets/controlled reps) + Pull ups: 3x12
Laying incline DB row: 45lbx12 (3 sets) + Push ups: 3x20
DB shrug (underhand): 45lbx12 (3 sets) + EZ curl: 40lbx12 (3 sets)
DB shrugs (kneeling/traditional): 75lbx20 (3 sets) + Dips: 3x12
Pec deck fly: 3x15
Seated low pulley row: 3x12 + Tricep rope pull down: 3x12

stairmaster 20min

[jtteg_X]

10/15/2022 Saturday


Chest/Back:
BB flat bench: warm ups, 275lbx8 (3 sets)
DB low incline bench: 70lbx12, 75lbx12, 80lbx12
Pull ups: 3x12
T-row: 90lbx12 (3 sets)
Cable fly: 3x15
DB shrugs (underhand): 45lbx15 (3 sets)
DB inline row: 45lbx15 (3 sets)
Seated pulley row: 3x12

[jtteg_X]

10/16/2022 Sunday

Legs:
Squat: warm ups, 225lbx + mini bands (40lb): 5x10
Sled push: 75lbx3 circuit
Walking DB lunge +30lb total: 3x15/ea leg
Seated leg ext: 3x15
Seated calf press: 3x20

[jtteg_X]

10/20/2022 Thursday

Back/Bicep:
Incline DB rear delt raise: 15lbx15 (3 sets)
Incline DB row: 60lbx12 (3 sets) +superset w/EZ curl: 40lbx12 (3 sets)
1-arm DB row: 75lbx12/ea (3 sets) +superset w/DB curl: 15lbx12 (3 sets)
DB shrugs (underhand): 3x15 + DB hammer curl: 15lbx15 (3 sets)
Cable X-over: 3x15
Low pulley cable row: 3x15

[jtteg_X]

10/22/2022 Saturday

Legs:
SS yoke bar squats: warm ups, 175lbx15 (5 sets)
Hyper ext: 3x12
Seated leg ext: 3x15
KB walks: 40lb

Incline walk: 20min

[jtteg_X]

10/23/2022 Sunday


Upper:
BB incline bench: warm ups, 225lbx5, 155lbx12, 175lbx12, 185lbx12, 205lbx12 superset w/ BB front raise: 40lbx12 (3 sets)
DB Arnolds: 3x12 superset w/DB side raise: 15lbx12
DB incline row: 45lbx15 (3 sets) superset w/35lb plate raise (3x15)
Dips: 3x15 superset w/DB curl: 15lbx15 (3 sets)
DB shrugs: 60lbx20 (3 sets) superset w/EZ drag curl: 40lbx12 (3 sets)
T-row: 3x15
Cable fly: 3x15
Pull down: 3x15

20min incline walk

[jtteg_X]

10/27/2022 Thursday


Back:
Deadlift: warmups, 225lbx12 (3 sets) + Hang leg raise: 3x12
BB row: 135lbx12 (3 sets)
Pull ups: 12/12/8
DB incline row: 60lbx12 (3 sets)
DB shrugs (underhand): 45lbx15 (3 sets)
T-row: 3 plates x12 (3 sets)
Lat pull down: 3x12

[jtteg_X]

10/29/2022 Saturday


Chest/Shoulder/Tricep/Bicep:
BB incline bench: warm ups, 225lbx5, 235lbx5, 145lbx12 (3 controlled sets)
Dips: 3x15 (controlled reps)
DB flat bench: 75lbx12 (3 controlled sets) + DB front raise: 15lbx15 (3 sets)
DB Tate ext: 35lbx12 (3 sets) + DB bench: 35lbx15 (3 sets)
EZ skull crusher: 60lbx15 (3 sets) + DB curl: 15lbx15
DB shrugs: 50lbx20 (3 sets)
Seated cable fly: 3x15
Tricep pulldown: 3x15
EZ drag curl: 3x12 + 25lb front plate raise: 3x20
Incline rear delt raise: 15lbx15 (3 sets) + DB curl: 15lbx15 (3 sets)

15min stairmaster

[jtteg_X]

10/30/2022 Sunday

Legs/Abs:
Sled push+pull 25 yards: 25lb, 50lb, 75lb, 100lb, 50lbx100 yard downset
KB lunges w/40lb: 3x15/ea
Smith squat: 3x12
Leg press: 3x20
Calf raise: 3x20
Tire flip: 3 circuits + Scissor plank: 3x30sec
Box jumps: 3x10 + 15lb oblique twist: 15lbx40 (3 sets)

[jtteg_X]

11/2/2022 Wednesday


Upper:
CG bench: warm ups, 225lbx12 (3 sets) +superset w/pull ups: 3x12
DB incline bench: 60lbx12 (3 sets) +superset w/EZ curl 40lbx12 (3 sets)
DB side raise: 20lbx20 (3 sets) +superset w/DB curl: 20lbx15 (3 sets)
DB incline row: 70lbx12 (3 sets) +superset w/push ups: 3x20
T-row: 3x15

[jtteg_X]

11/5/2022 Saturday

Legs:
Deadlift: warm ups, 245lbx12 (3 sets) + Hang leg raise: 3x20
Smith squat: 1pps x15 (3 sets) + KB walks: 35lbx50 yards
Bulgarian split squat: 3x15/ea
Sled push: 50lb (5min)


11/6/2022 Sunday

Chest/Back:
BB flat bench: warm ups, 275lbx5, 295lbx5, 305lbx5, 225lbx20 downset
Dips w/3 chains: 3x12
DB incline bench: 60lbx15 (3 sets)
Incline DB row: 60lbx15 (3 sets) + Push-ups: 3x20
Pull ups: 3x12 + DB side raise: 15lbx15, 20lbx15, 25lbx15
DB shrugs (underhand): 60lbx12 (3 sets)
Spider curl: 3x12
DB incline rear delt raise: 15lbx15 (3 sets)
Pec dec fly: 3x15

10min sled push w/50lb>25lb
tire flips