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  1. 01-25-2018, 06:58 PM #1
    DwayneBowe
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    Post Dwayne Bowe’s PPL Workout Log

    David Laid’s 2nd PPL Program
    (All weight is in pounds)
    Weight: 162
    Current Maxes:
    Bench- 160
    Squat-295
    Deadlift-335

    Current Goals
    200 Bench (within 2-3 months)
    315 Squat (within two weeks)
    405 Deadlift (within 1.5 months)
    Last edited by DwayneBowe; 01-25-2018 at 06:59 PM. Reason: lbs
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  2. 01-25-2018, 07:04 PM #2
    DwayneBowe
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    January 22, 2018 - Legs Day 1

    Squat Heavy “Single” - 295x3 (testing that much weight)
    Squat:
    135 x 10
    205 x 10
    215 x 10

    Squat Static holds: 3 sets 45 seconds at 365lbs

    Calf raises
    25x30
    45x30
    50x30

    Leg Press
    200x20
    200x20
    220x20

    Leg raise
    45x10
    90x10
    90x10
    Last edited by DwayneBowe; 01-25-2018 at 07:23 PM.
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  3. 01-25-2018, 07:09 PM #3
    DwayneBowe
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    January 23, 2018 - Push Day 1

    Push Press:
    70x5
    75x5
    70x5

    Bench Press:
    90x10
    100x10
    105x10
    115x10

    Behind the neck press:
    65x10
    75x7
    65x3
    55x10

    5 Dips then I said **** it to tired for that **** then did:
    Incline Dumbell Bench Press
    25x8
    30x8
    35x8

    Side Lateral Raises
    10x10
    10x10
    10x10
    10x10
    15x10
    Last edited by DwayneBowe; 01-25-2018 at 07:22 PM.
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  4. 01-25-2018, 07:16 PM #4
    DwayneBowe
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    January 24, 2018 - Pull Day 1

    Deadlifts Heavy Single - 315x1

    Deadlifts:
    225x8
    235x8
    245x8
    250x8

    Pause Deadlifts:
    135x5
    145x5
    155x5

    Shrugs (Smith Machine)-
    160x10
    160x10
    160x10

    Pendlay Rows:
    135x10
    135x10
    100x10
    Last edited by DwayneBowe; 01-25-2018 at 07:22 PM.
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  6. 01-25-2018, 07:22 PM #5
    DwayneBowe
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    January 25, 2018 - Legs Day 2
    Pause Squat Heavy Single-
    295x1

    Pause Squat-
    225x6
    225x6

    Front Squat(1st time):
    95x10
    125x10
    95x10
    95x10

    Calf Raises dumbells:
    40x30
    45x30
    50x30

    Leg Press-
    200x20
    200x20
    200x2

    Leg Extensions-
    80x10
    80x10
    80x10

    Cable crunch (standing)-
    110x20
    100x20
    90x20
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  7. 01-26-2018, 07:52 PM #6
    DwayneBowe
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    January 26, 2018 - Push Day 2

    Pause Bench Press
    135x6
    135x6

    Spots Press
    95x10
    105x10
    115x10
    125x10
    135x5

    Standing military press
    60x10
    70x10
    70x10
    80x10 (struggle)

    Incline Dumbbell Bench Press
    30x8
    35x8
    40x8
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  8. 01-27-2018, 07:14 PM #7
    JordonC1992
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    Location: hamilton, ontario, Canada
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    JordonC1992 will become famous soon enough. (+50) JordonC1992 will become famous soon enough. (+50) JordonC1992 will become famous soon enough. (+50) JordonC1992 will become famous soon enough. (+50) JordonC1992 will become famous soon enough. (+50) JordonC1992 will become famous soon enough. (+50) JordonC1992 will become famous soon enough. (+50) JordonC1992 will become famous soon enough. (+50) JordonC1992 will become famous soon enough. (+50) JordonC1992 will become famous soon enough. (+50) JordonC1992 will become famous soon enough. (+50)
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    Originally Posted by DwayneBowe View Post
    January 22, 2018 - Legs Day 1

    Squat Heavy “Single” - 295x3 (testing that much weight)
    Squat:
    135 x 10
    205 x 10
    215 x 10

    Squat Static holds: 3 sets 45 seconds at 365lbs

    Calf raises
    25x30
    45x30
    50x30

    Leg Press
    200x20
    200x20
    220x20

    Leg raise
    45x10
    90x10
    90x10
    What’s a static squat brother
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  9. 01-29-2018, 05:15 PM #8
    DwayneBowe
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    Holding that weight on your back without squatting it, just standing
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  11. 01-29-2018, 06:54 PM #9
    JordonC1992
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    Okay cool so basically jus throw barbell over the back of head and jus stand in the motion before a squat for it to be a static squat
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  12. 01-30-2018, 06:37 PM #10
    DwayneBowe
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    Yes
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  13. 01-31-2018, 07:18 PM #11
    DwayneBowe
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    January 27
    Push Day 2
    Block Deadlifts
    225x6
    275x6

    Deficit Deadlifts
    205x10
    215x10
    225x10
    135x10

    Accessory Shoulder work
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  14. 01-31-2018, 07:24 PM #12
    DwayneBowe
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    January 29
    Leg Day 1
    Squats
    225x8
    235x8
    245x8
    250x8
    255x8
    Calf Raises
    45x30
    50x30
    55x30
    Static Squat
    315x30 sec
    315x30 sec
    315x30 sec
    Leg Press
    200x20
    200x20
    200x20
    Leg extensions
    225x10
    225x10
    225x10
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  16. 01-31-2018, 07:26 PM #13
    DwayneBowe
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    January 30
    Push Day 1
    Push Press
    25x4
    30x4
    32.5x4
    35x4
    Each side

    Bench Press
    90x8
    115x8
    125x8
    135x8
    145x8

    Behind the neck Press
    65x5
    70x5
    75x5
    80x5
    85x5

    Dips
    5
    5
    5

    Db lateral raises
    10x10
    15x10
    10x10
    10x10

    Arm work
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  17. 01-31-2018, 07:30 PM #14
    DwayneBowe
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    January 31
    Pull Day 1
    Deadlifts
    225x6
    235x6
    245x6
    255x6
    275x6
    295x6
    Paused Deadlifts
    225x5
    225x5
    225x5
    Shrugs
    135x10
    135x10
    135x10
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  18. 02-06-2018, 04:39 PM #15
    DwayneBowe
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    February 1
    Leg Day 2
    Squat warm up sets
    315x2 PR

    Front squats
    95x8
    115x8
    115x8
    125x8
    135x8

    Calf Raises
    50x30
    55x30
    60x30

    Leg Press
    225x20
    225x20
    200x20

    Leg Extensions
    90x10
    90x10
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  19. 02-06-2018, 04:40 PM #16
    DwayneBowe
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    February 2
    Push Day 2
    Pause
    35sx4
    135x4
    145x4
    155x4

    Spoto
    35x8
    40x8
    45x8
    50x8
    55x8

    + accessorizes
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  21. 02-06-2018, 04:42 PM #17
    DwayneBowe
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    February 3
    Deadlifts - didn’t track
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  22. 02-06-2018, 04:44 PM #18
    DwayneBowe
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    January 5 Legs
    Squats
    225x5
    245x5
    265x5
    275x5
    285x5

    Calf Raises
    50x30
    55x30
    60x30

    Leg Press
    90x20
    90x20
    90x20
    (Contracting slowly)

    Leg Extensions
    80x10
    90x10
    90x10

    Abs
    Cardio
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  23. 02-10-2018, 01:09 PM #19
    DwayneBowe
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    February 6, 2018
    Push Day 1
    Push press
    90x6
    115x3
    125x3
    90x3
    100x3
    Bench

    115x5
    125x5
    125x5
    135x5
    145x5
    155x5
    165x5 - PR

    Behind
    70x5
    75x5
    85x5
    95x5
    100x4.5

    5dips
    5dips
    5dips

    Lay Raises
    10s x 10
    10s x 10
    15s x 10
    15sx5
    10sx5
    10sx5

    Cable flys
    20x12
    40x12
    60x12
    80x8
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  24. 02-10-2018, 01:10 PM #20
    DwayneBowe
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    February 7, 2018
    Pull Day 1
    Deadlifts-
    135x10
    225x4
    275x4
    295x4
    225x4
    295x4

    Shrugs
    135x10
    205x10
    185x10
    205x10
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