Blakjak12's Log

Training Training Logs
181

Sunday, October 5

A. Front Squat
210x3, 205x4, 195x5, 160x10

B1. Medicine Ball Leg Curls
10, 8, 6, 4, 2

B2. Elevated Pistol Squat
+10x10, +10x8, +20x6, +20x4, +25x2

182

Monday, October 5

A. Bench
210x3, 205x4, 195x5, 175x11

None of these sets felt too difficult today again either.

B1. One-arm DB Row
(60x8)x4

B2. Weighted Dips
(+35x8)x4

C1. DB Fly Variations
5 sets

C2. Chinups
7, 6, 4, 4, 4

Tuesday, October 6

10-minute abs workout at home.

183

Wednesday, October 8

A1. Deadlift
280x3, 265x4, 260x5

A2. Weighted Chinup
(+20x5)x

B1. DB Bulgarian Split Squat
(40sx8)x3

B2. BB Press
(125x8)x3

C1. Cable Curl
90x10, 100x8, 110x6, 120x4, 130x2

184

Friday, October 10

A1. Front Squat
175x8, 180x8, 170x8, 165x8

A2. Press
150x5, 145x5, 135x6, 135x6

B1. Kettlebell Swings
(60x10)x2, 55x10

B2. Bench Press
180x8, 180x6, 175x8

C1. Dips
12, 12

C2. DB Pause Curls
25sx11, 20sx12

185

Sunday, October 12

A. Front Squat
215x3, 210x4, 195x5, 160x10

B1. Medicine Ball Leg Curls
10, 8, 6, 4 (single leg), 2 (single leg)

B2. Elevated Pistol Squat
+10x10, +10x8, +20x6, +25x4, +25x2

186

Monday, October 13

A. Bench
215x3, 210x4, 200x5, 175x10

B1. One-arm DB Row
(65x8)x4

B2. Weighted Dips
(+35x8)x2, (+40x8)x2

C. DB Fly and Lat Pulldowns, AMAP in 5 minutes
(15sx5)x6, (135x5)x6

187

Tuesday, October 14

A. Front Squat
185x8, 175x8, 170x8, 165x8

B. Deadlift
285x3, 265x4, 260x5

C1. 5 Sets of Chinup Variations

C2. 5 Sets of Abs

188

Thursday, October 16

A. Press
150x6, 145x5, 140x6, 135x6

B1. Bench Press
180x8, 175x7, 170x7

B2. Chinups
6 countdown reps, 8 L-sit, 8

C1. Dips
10, 8, 6, 5, 4

C2. Cable Curls
90x10, 100x8, 110x6, 120x5, 130x3

189

Friday, October 17

Did some abs and chinups at home.

190

Sunday, October 19

A. Front Squat
220x2, 215x3, 200x5, 160x10

B1. Medicine Ball Leg Curls
10, 8, 6, 4 (single leg), 3 (single leg)

B2. Elevated Pistol Squat
+10x10, +10x8, +20x6, +25x4, +25x2

191

Monday, October 20

A. Bench
220x3, 215x4, 205x5, 180x10

B1. One-arm DB Row
(65x8)x2, (70x8)x2

B2. Weighted Dips
(+35x8)x2, +40x8, +45x8

C. DB Fly Pauses and DB Pause Curls, AMRAP in 5 minutes
(12sx5)x7, (20sx5)x7

192

Tuesday, October 21

Shot hoops for about half an hour and did 10 minutes of abs and chinups.

193

Wednesday, October 22

A1. Deadlift
285x3, 270x4, 265x5

A2. Mid-grip Pullup
(5-rep countdowns)x3

B1. DB Bulgarian Split Squat
(40sx8)x3

B2. BB Press
(127.5x8)x3

C1. Dips
(5-rep countdown, 5)x3

C2. Z-bar Curl
(85x6)x3

194

Thursday, October 23

Shot hoops for about half an hour and did 10 minutes of abs and chinups.

195

Friday, October 24

A1. Front Squat
190x8, 175x8, 175x8, 165x8

A2. Press
155x4, 145x6, 140x6, 140x6

B1. Single-leg DB Deadlift
(40sx5)x3

B2. Bench Press
185x7, 175x8, 175x8

C1. DB Skullcrushers
(50sx12)x2

C2. DB Pause Curls
(25sx12)x2

C3. DB Elevator Fly
(12sx5)x2

196

Monday, October 27

A1. Bench
225x3, 215x4, 205x5, 180x10

A2. Front Squat
225x3, 215x3, 205x4, 165x10

B. Weighted Chinups
+20x5, +20x5, +20x6

197

Tuesday, October 28

Abs and chinups at home for 10 minutes.

198

Wednesday, October 29

A1. Deadlift
290x3, 270x4, 265x5

B1. Press
155x5, 150x5, 145x5, 145x5, 140x5

B2. Bulgarian Split Squat
(50sx5)x5

C1. Z-bar Curl
(90x5)x3

C2. Dips
11, 11, 10

199

Friday, October 31

A1. Bench Press
210x5, 205x5, (195x5)x3

A2. Pistol/Front Squat
(+20x5)x3, 125x21s countdown, 125x8-rep countdowns

B1. Dips
(+25x10)x3

B2. Single-leg Medicine Ball Leg Curl
6, 6, 6

C1. Chinup Holds
35 seconds, 25 seconds

C2. DB Fly w/ Holds
(12sx12)x2

200

Sunday, November 2

A1. Front Squat
225x2, 215x3, 215x3, 205x3, 205x3

A2. Explosive Pullups
3, 3, 3, 3, 3

B1. Front Squat
165x10, 155x10, 145x10

B2. Single-Leg Medicine Ball Leg-Curl
6, 6, 6