Powerlifting/Hypertrophy journal

[whatevergirl]

11/12/2017 Sunday

Chest/Bicep:
BB flat bench: warm ups, 315lbx8 (3 sets), +slingshot: 365lbx8 (1 overload set)

Wow, that's impressive!
You have a really consistent schedule it seems, good work!

[jtteg_X]

Wow, that's impressive!
You have a really consistent schedule it seems, good work!

Thanks! I did the same several months ago and it was a small goal to do it again on this bulk


11/16/2017 Thursday

Tricep/Shoulders:
CG bench: warm ups, 275lbx10 (2 sets), 275lbx9
JM BB press: 135lbx15 (3 sets)
Rope pull down: 3x15 + Face pulls: 3x15
DB front raise: 25lbx20 (3 sets)
DB side raise: 25lbx20 (3 sets)
EZ upright row: 3x15

[jtteg_X]

11/17/2017 Friday

Legs/Back/Bi/Abs:
Squat: warm ups, 225lbx20 (2 sets)
Seated leg ext: 3x20
Laying leg curl: 3x20
Horizontal calf raise: 3x20

Chin ups: 3x15 + Decline sit-up: 3x20
AB rollout: 3x15 + BB curl: 65lbx15 (3 sets)
Fixed lat pull down: 3x15
DB alt curl: 30lbx15/ea (3 sets)
Seated pulley row: 3x15

20min stair master

[jtteg_X]

11/19/2017 Sunday

Chest/Tricep:
BB incline bench (1/2" bar pad): warm ups, 245lbx8 (3 sets)
DB low incline bench: 75lbx12, 90lbx12, 95lbx12, 100lbx12
DB tate ext: 45lbx12 (3 sets)
DB fly: 30lbx15 (3 sets)
EZ skullcrusher: 3x15
Cable fly (underhand): 3x15
Rope pull down: 3x15

20min brisk walk
20min stair master


morning weight: 213lb

[jtteg_X]

11/20/2017 Monday

Back:
Pull ups: 3x15
T-bar row: 115lbx15 (3 sets)
BB rear delt row: 115lbx15 (3 sets)
Fixed lat pull down: 3x15
Seated pulley (v-bar): 3x15

stair master: 10min
brisk walk: 10min

[jtteg_X]

11/22/2017 Wednesday


Arms:
CG bench: warm ups, 225lbx15 (3 sets) + BB curl: 65lbx15 (3 sets)
Chin ups: 3x15 + Dips: 3x15
Rope pull down: 3x20
DB double hand curl: 25lbx15 (3 sets)

20min treadmill

[jtteg_X]

11/25/2017 Saturday

Legs:
Squat: warm ups, 1.5 Squats: 225lbx8 (3 sets)
Seated leg ext: 3x15 + Neutral grip pull up: 3x15
Walking lunges: 25lbx15/ea, 35lbx15/ea, 45lbx15/ea + Lat pull down: 3x15


Treadmill: 25min

[jtteg_X]

11/26/2017 Sunday


Chest/Shoulders/Abs:
BB flat bench: warm ups, 275lbx10 (3 sets)
BB incline bench: 185lbx15 (3 sets)
Military OHP: 115lbx12 (3 sets)
Seated DB side raise: 25lbx15 (3 sets)
Laying DB rear raise: 20lbx15 (3 sets)
Pec deck fly: 3x15
Hang leg raise: 3x15 + BB front raise: 45lbx15 (3 sets)
AB rollout: 3x12 + Push-ups: 3x15

35min treadmill

[jtteg_X]

11/27/2017 Monday

Back:
Deadlift: warm ups, 315lbx8, 365lbx8, 405lbx8
Pull ups: 3x15
Fixed lat pull down: 3x15
Lat pull down: 3x15



11/28/2017 Tuesday

Arms:
BB curl: 65lbx10 (5 sets/45sec rest)
DB tate ext: 35lbx10 (5 sets/45sec rest)
EZ curl: 3x12 (45sec rest)
Push-up handles (narrow neutral grip): 3x15 (45sec rest)
Incline seated DB curl: 15lbx15 (3 sets/45sec rest)
Rope pull down: 3x15 (45sec rest)

30min treadmill

[jtteg_X]

11/30/2017 Thursday

Chest/Shoulders:
Smith incline bench: warm ups, 3x15 + DB front raise: 20lbx15 (3 sets)
Decline chest press: 3x15 + DB side raise: 20lbx15 (3 sets)
EZ upright row: 3x15
1-arm DB side raise: 20lbx20/ea (3 sets) + Push-ups: 3x20
Reverse rear delt fly: 3x15

[jtteg_X]

12/1/2017 Friday

Legs/Back/Bicep/Abs:
Squat: warm ups, +belt: 365lbx8 (3 sets)
Seated leg ext (controlled negatives): 3x15
GHR: 3x12
Calf raise: 3x20
1-leg lunges: 30lb DBs x12/ea (3 sets)

Pull ups: 3x10
EZ preacher curl: 3x15
CSR: 90lbx15 (3 sets)
DB alt curl: 30lbx10/ea (3 sets)
Fixed lat pull down: 3x15
Laying cable curl: 3x15
Seated pulley row (v-bar): 3x15

Decline sit-ups:3x20
V-ups: 3x20

15min stairmaster

[jtteg_X]

12/3/2017 Sunday

Chest/Tricep/Shoulder:
BB incline bench: warm ups, 225lbx10 (4 sets)
CG flat bench: 225lbx15, 245lbx12 (4 sets)
Chest dips: 3x20
DB tate ext: 35lbx15, 40lbx12, 45lbx12, 50lbx12
DB arnolds: 50lbx15 (3 sets) + DB side raise: 20lbx15 (3 sets)
DB fly: 30lbx20 (3 sets)

[jtteg_X]

12/4/2017 Monday

Back:
Pull ups: 4x12
BB pendlay row: 135lbx12 (4 sets)
CSR: 4x12
Hammer row: 4x12

30min treadmill

[jtteg_X]

12/6/2017 Wednesday

Legs:
Squat: warm ups, +belt/wraps: 405lbx8 (2 sets)
Seated leg ext: 3x12

strained lower back FTL

[jtteg_X]

12/7/2017 Thursday

Upperbody:
CG flat bench: warm ups, 275lbx12, 295lbx10, 315lbx8
Smith incline bench: 12/10/10
Pull ups: 3x12
EZ curl: 3x12
hang leg raise: 3x15 + 25lb plate front raise: 3x15

[jtteg_X]

12/10/2017 Sunday

Chest/Tricep:
BB incline bench: warm ups, 225lbx12, 245lbx10, 265lbx8, 275lbx8 *8RM PR*, 225lbx12 (3 downsets)
CG bench: 225lbx12 (3 sets)
Dips: 3x15
Pec deck fly: 3x15
DB front raise: 25lbx15 (3 sets)
Rope pull down: 3x15

[jtteg_X]

12/11/2017 Monday

Back/Bicep:
Pull ups w/26lb KB: 3x8
BB pendlay row: 115lbx12 (3 sets)
BB curl: 3x12
1-arm DB row (horizontal): 65lbx12/ea (3 sets)
DB shrugs: 65lbx20 (3 sets)
Rear delt fly: 3x12
Seated pulley row (v-bar): 3x12
Rope upright row: 3x12

[jtteg_X]

12/13/2017 Wednesday

Push:
BB flat bench: warm ups, +bench daddy: 315lbx5, 365lbx5, 385lbx5, 405lbx5, 435lbx5
Downsets: 225lbx15 (3 sets)
Military OHP: 95lbx15 (3 sets)
DB side raise: 20lbx15 (3 sets) + 25lb plate front raise: 3x15
Rope pull down: 3x15

[jtteg_X]

12/14/2017 Thursday

Pull:
Pull ups: 3x15 + BB curl: 3x15
BB rear delt row: 115lbx15 (3 sets)
Laying rear delt raise: 20lbx15 (3 sets)
CSR: 3x15
1-arm DB preacher curl: 30lbx15/ea (3 sets)
Seated pulley row: 3x15

[jtteg_X]

12/16/2017 Saturday

Legs/Abs:
Squat: warm ups, +belt: 315lbx10 (3 sets)
Seated leg ext: 3x12
GHR: 3x12
Calf raise: 3x20
Decline sit-up: 3x20

[jtteg_X]

12/17/2017 Sunday

Push:
BB incline bench: warm ups, 225lbx12 (3 sets)
DB flat bench: 75lbx15 (3 sets)
Chest dips: 3x15
Seated DB OH ext: 60lbx15 (3 sets)
Cable fly: 3x20
Rope pull down: 3x20
Seated DB front raise: 20lbx20 (3 sets)
Cable front raise: 3x20

[jtteg_X]

12/18/2017 Monday

Pull:
Pull ups: 5x10
BB pendlay row: 185lbx12 (4 sets)
EZ preacher curl: 3x12
1-arm DB preacher curl: 30lbx12/ea (3 sets)
Seated pulley (Dual handle): 3x15
Fixed lat pull down: 3x15


morning weight: 219lb

[jtteg_X]

12/21/2017 Thursday

Upperbody(DE)

12/23/2017 Saturday

Legs:
Lunges w/KB: 26lbx15/ea, 35lbx15/ea, 44lbx15/ea
BB OH squat: 50lbx15 (3 sets)
Seated leg ext: 3x15
*felt ill so bailed workout*


12/24/2017 Sunday

Chest/Shoulder/Tricep:
BB flat bench: warm ups, 275lbx12, 300lbx12/10/10
CG bench (2-board): 225lbx15 (3 sets)
Military OHP +choked mini band: 3x12
Dips: 3x15
Pec deck fly: 3x15
1-arm KB OHP: 26lbx15/ea (3 sets)

Hang leg raise: 3x15
Decline sit-up: 3x15


morning weight: 225lb

[wardog21]

Very strong lifts in here. I love Legs Push Pull. I'm going back to it now (when I can't make it 6 days I mix up the bodyparts a little like you have prior to this month). Subb'd.

[jtteg_X]

Very strong lifts in here. I love Legs Push Pull. I'm going back to it now (when I can't make it 6 days I mix up the bodyparts a little like you have prior to this month). Subb'd.

thanks brodie! L/P/P is def legit. I'm going to go back to upper/lower/legs/push/pull and focus on conditioning for this cut...sure gonna suck eating fewer cals! :/

[jtteg_X]

Did a pretty ease pull workout Monday Christmas Day. Then took several days off til Saturday to recoup.


12/30/2017 Saturday

Legs/Abs:
Squat: warm ups, 205lbx10 (3 sets/90sec rest)
Front squat: 135lbx12 (3 sets)
Seated leg ext: 3x15
GHR: 3x12 + calf raise: 3x20

Hang leg raise: 3x15
AB rollout: 3x12


morning weight: 225lb. will start eating maintenance cals and lead into a deficit.

[jtteg_X]

12/31/2017 Sunday

Chest/Tricep/Shoulder:
BB incline bench: warm ups, 225lbx8, 255lbx8 (4 sets)
BB flat bench: 225lbx15 (4 sets)
JM press: 135lbx15 (3 sets)
Dips: 2x20
Rope pull down: 2x20
KB 1-arm OHP: 26lbx8, 34lbx8, 44lbx3, 53lbx1, 64lbx0
DB 1-arm OHP: 65lbx8, 70lbx8, 75lbx8, 80lbx1, 90lbx1, 100lbx1

20min stairmaster

[jtteg_X]

1/7/2018 Sunday

Legs/Abs:
Squat: 155lbx20 (3 sets) + Hang knee raise: 3x15
SLDL: 155lbx12 (3 sets)
Decline sit-up: 3x15
1-leg curl: 3x15/ea
Calf raise: 3x20

Walk: 10min
Stair master: 25min


took a week break. time to get back in groove!

morning weight: 217lb (currently eating at maintenance and will hit target weight goal of 205lb)

[jtteg_X]

1/8/2018 Monday

Chest/Shoulder:
BB flat bench: warm ups, 275lbx8, 295lbx8, 315lbx8, 325lbx8 (8RM PR)
...downsets (controlled reps): 225lbx15 (3 sets)
KB 1-arm OHP: 32lbx3, 53lbx3, 62lbx1
DB standing OHP: 35lbx20 (3 sets)
1-arm cable side raise: 3x20/ea
Rope pulldown: 3x20

[jtteg_X]

1/9/2018 Tuesday

Back:
Pull ups: 5x10 (1min rest)
1-arm DB row: 90lbx10 (3 sets)
Seated pulley (v-bar): 3x10
Rope laying upright row: 3x15

10min walk