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Thread: JPPSharks log

  1. #1
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    JPPSharks log

    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
    Last edited by JPPShark; 02-06-2013 at 08:18 PM.

  2. #2
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    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

  3. #3
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    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.
    Last edited by JPPShark; 02-03-2013 at 06:25 PM.

  4. #4
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    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

  5. #5
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    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.

  6. #6
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    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

  7. #7
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    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.
    Last edited by JPPShark; 02-08-2013 at 10:52 PM.

  8. #8
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    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

  9. #9
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    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.

  10. #10
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    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

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