PDA

View Full Version : JPPSharks log



JPPShark
01-31-2013, 10:55 PM
Hey checkin in, logged for like a week on this site before back in the day before training got serious and consistent. Have been keeping a log on another site for a year or so but it has no traffic anymore so I wanted to move somewhere where people actually log in.

Did a several months of linear progression and spent the last 12 weeks working off percentages for the main lifts on a 5 day split with one or two high volume assistance exercises. Right now I'm going off of a rep based setup from over at lift-run-bang -

As of last week maxing out which ended up being two singles each lift but I was too gassed to load up for more -

6'0 180lbs
Squat - two singles at 270lb
Bench - two singles at 245lb
Deadlift - two singles at 370lb
Press - three singles at 145lb

starting today

1/31 Upper #1
Incline Bench - 80 x 5 , 100 x 4 , 120 x 3 , 150 x 2 , 170 x 1 , 155 x 11 , 7
Chins -15lb x 5 , +17lb x 4 , +20lb x 3 , +25lb x 2 , +30 x 1 , BW+25lb x 11 , 5
BTN Press - 3 x 20 @ 45lb

JPPShark
02-01-2013, 07:27 PM
2/1 Small day

Thick bar curls - 5 x 20 @ 22lbs
OH tri extensions - 5 x 20 @ 20lb db
Ab wheel rollouts - 4 x 8 from knees

JPPShark
02-03-2013, 12:16 AM
2/2 Lower #1

Calves - 3 x 15 standing @ BW
Squat - 110 x 5 , 135 x 4 , 165 x 3 , 200 x 2 , 230 x 1 , 205 x 13 , 6
TRX Leg curl - 3 x 20
Split squats - 23 , 15 , 10 @ bw for 48 total aiming for 50+ before adding weight

Killer leg workout, haven't had an actual pump in my legs in a long time, quads were super blown up from split squats so I think I need to extend back leg further back and work on aiming the knee down and back instead of just straight down.

JPPShark
02-03-2013, 06:23 PM
2/3 Small day - delts

Front raises - 5 x 20 @ 10lb plate
Rear raises - 5 x 20 @ 5lb dbs
Ab wheel - 6 x 5 from knees

Short rest, good pump

JPPShark
02-04-2013, 10:09 PM
2/4 Upper #2
Decline Bench - 100 x 5 , 125 x 4 , 150 x 3 , 185 x 2 , 210 x 1 , 185 x 13 , 7
DB Row - 22 , 12 , 8 @ 60lb db - 42 rep total
BTN Press - 22 , 14 , 12 @ 55lb - 48 rep total

Got a killer pump today, know this is going to pack some mass on since diet is on point right now.

row and press were done 350 method - which in short is 3 sets about a minute or so between going to failure and aiming for 50 reps total before increasing weight. More or less high rep goal rest pause.

JPPShark
02-06-2013, 08:18 PM
2/6 Upper

Bench - 100 x 5 , 122.5 x 4 , 145 x 3 , 170 x 2 , 182.5 x 1 , 190 x 1 , 205 x 1 150lb x 20
Incline bench - 155lb x 5 , 115lb x 10
BB T-Bar rows - +50lb x 20
Chins - +15 x 5 , +17.5 x 4 , +20 x 3 , +25 x 2 , +30 x 1 , BW+35lb x 4 , BW x 12

Jacked up, today was supposed to be a lower day but I read my journal wrong and thought I had already done lower. Oh well kicked ass anyway

JPPShark
02-08-2013, 10:51 PM
2/7 lower

Squat - 115 x 5 , 135 x 4 , 155 x 3 , 170 x 2 , 180 x 1 , 190 x 1 , 200 x 1
Front squat - 75 x 5 , 95 x 4 , 110 x 3 , 135 x 2 , 160 x 1 , 135lbs x 13 , 7
BB Hack squat - 25 , 15 , 11 @ 115lb - 51 rep total move up next time
TRX leg extensions - 100 reps ..... more like 50,20,20,10

Kick ass quad emphasis, day 1 officially since I spent last few workouts trying out the mini rest pause 50% sets and the 350 sets also trying some moves at home I've never utilized. Should be a sweet 9 week or so run of easy reps slightly progressed on main lifts and gnar rest pause/50 goal or 100 rep sets on accessory moves.

JPPShark
02-16-2013, 11:32 PM
Got sick, took a few days to get organized.

2/12 Chest and legs

Incline bench - 155 x 5 , 115 x 12
Close grip bench - 145 x 10 , 135 x 10
A1. RDLs - 95lb x 20
A2. TRX leg curl - 20 reps
A3. Squat - 185 x 12 (wide, big sit)

2/13 Back, Shoulders, tri , bi

Chins - 2 sets amrap -16 , 5 @ BW
DB Pullover - 12 , 12 @ 40lb
Bent row w/ curl grip - 10 , 10 @ 95lb
A1. lateral raises - 20lb x 7 , 10lb x 12
A2. DB Press - 40lb x 12 , 40lb x 7
Hammer curl - 20 x 10 , 10
OH extensions(two hands one db) - 40 x 12 , 40 x 12
Rollbacks - 20lb dbs x 10 , 10
Ab wheel - 2 x 10 from knees

2/15 Chest and legs

DB Incline - 2 x 10 @ 60lbs
DB Fly - 30 x 12 , 20s x 12
Deadlift - 315 x 5 , 295 x 5
Oly style squat - 135 x 15
Ab wheel - 2 x 11 from knees

2/16 Back , shoulders , bi , tri

Chins to navel - 2 sets amrap - 8 , 5 @ BW
TRX inverted row 2 x amrap - 15 , 9
Rear raises - 20 x 12 , 15 x 12
Press behind the neck - 85 x 10 , 75 x 10
Incline db curl - 10 , 10 @ 20lb
Reverse grip bench - 135 x 10 , 115 x 10

JPPShark
02-21-2013, 01:37 AM
2/18 Chest and legs

Incline Bench - 175 x 5 , 120 x 12
Close grip bench - 155 x 10 , 10
A1. RDLs - 115 x 20 , 115 x 20
A2. TRX Leg curl - 23 reps , 13 reps
A3. Squat - 190 x 12 , 135 x 12

Went for a second round on the giant set, almost threw up.

Speaking of which bought a prowler, threw two 45s on it and pushed it about 4 houses down the block and back on the low handles.....then after I put it away I went inside and threw up...fuark

2/20 - Back , shoulders , bi , tri

Chins - 18 , 7
DB Pullover - 12 , 12 @ 50lb db
Bent over row(curl grip) - 115 x 10 , 105 x 10
A1. Laterals - 12.5 x 12 , 10 x 12
A2. DB Press - 42.5 x 11 , 30 x 12
Hammer curl - 30 x 10 , 25 x 10
OH ext - 50 x 12 , 60 x 12
DB Rollbacks - 30 x 12 , 25 x 12

Got three moles removed, one on my stomach was frozen and is a huge blister so no abs for a week or so.

JPPShark
03-05-2013, 05:21 PM
2/23 chest and leg

DB Incline - 65 x 10 , 60 x 10
DB Fly - 30 x 12 , 25 x 12
Deadlift - 320 x 5 , 300 x 5
Oly squat - 140 x 15

2/24 back
Chin to navel - 9 , 5 @ bw
TRX inverted row - 18 , 9 @ bw
Bent laterals - 12 , 10 @ 20lbs
BTN Press - 95 x 10 , 85 x 10
Incline db curl - 30 x 10 , 20 x 10
Reverse grip bench - 140 x 10 , 135 x 10

2/28 Back

Concentration curl - 20lb x 13
EZ Curl - 50lb x 12 , 35lb x 12
Yates row - 165 x 8 , 135 x 10
Rack pull - 365 x 12
Neck harness - 4 x 25 @ 5lb

3/2 Chest
Fly - 20lb x 15
Decline bench - 205 x 6 , 185 x 7
Laterals - 15 x 15
DB Press - 45lb x 8 , 35 x 12
Reverse grip bench - 145 x 13 , 140 x 10
Neck harness - 4 x 25 @ 7.5lb

3/4 Legs

seated calf raise - 15 , 15 @ 135 (home version - bar on a pad on top of my legs while seated on bench and toes on a plate)
RDLs - 205 x 8 , 185 x 10
Squat - 185 x 15
Neck - 4 x 25 @ 10lbs