Blakjak12's Log

Training Training Logs
221

Monday, December 15

A1. Bench
210x5, 205x5, 205x4, 200x5, 200x5

A2. Front Squat
190x6, 195x6, 185x6+4, 180x6+4

B1. Dips
(+35x10)x3

B2. BB RDL
(170x8)x3

222

Tuesday, December 16

Did some chinups and ab stuff at home.

223

Wednesday, December 17

A1. Bench Press
185x8, 185x8, 180x8, 175x8

A2. Front Squat
115x5 number and countdowns, 115x5 number and countdowns, 125x8 half rep pauses, 125x8 countdowns

B1. Weighted Neutral Grip Chin-up
+15x5, +12x5, +10x4

B2. DB RDL
(70sx8)x3

224

Friday, December 19

A1. Press
165x2, 160x3, 155x4, 125x10

A2. DB Step-ups
(35sx8)x4

B1. Deadlift
225x8, 225x6, 225x4, 225x2

C1. Z-bar Curl
95x5, 85x8, 85x5

C2. Dips
(+65x6)x3

225

Saturday, December 20

Did a few intervals on the treadmill and did some abs and chinups

226

Sunday, December 21

A1. Bench
210x5, 205x5, 205x4, 205x4, 205x4

A2. Front Squat
190x6, 195x6, 185x6+4, 185x6+3

B1. Dips
(+35x10)x2, +37.5x10

B2. BB RDL
(175x8)x3

227

Monday, December 22
Did abs at home for about 10 minutes

Wednesday, December 24

A1. Bench
185x8, 185x8, 185x7, 185x6

A2. Front Squat
205x5, 165x10, 135x10 Anderson Front Squat, 135x5 Double-pause Front Squats

B1. Inverted Rows
12, 11, 9

B2. BB RDL
(177.5x8)x3

C1. Kneeling Chinup
5, 5, 5

C2. DB Fly with Pause Holds
(15sx10)x3

228

Friday, December 26

A1. BB Reverse Lunge
(115x8)x4

A2. BB Press
(135x8)x3, 135x7

Really happy with these today…gotta love those holiday time gains from eating so much food.

B1. Dips
8 countdown, 8 half-rep pause, 8 bottom pause

B2. Weighted Chinups
((BW+15)x5)x3

C. DB Hammer Curl
35sx10, 35sx10, 35sx7

229

Saturday, December 27

Did some abs and plyometrics at home for about 15 minutes

230

Sunday, December 28

A. Front Squat
205x5, 165x10, 140x10 Anderson Front Squat, 140x5 Double-pause Front Squats

B. Deadlift
230x8, 230x6, 230x4, 230x2

C. Box Jumps
8, 8, 8

D. Sprints
2 stop and start, 2 build up

231

Monday, December 29

A. Bench
230x3, 215x4, 165x10, 135x15

B1. Weighted Neutral Grip Chinup
+17x5, +17x5, +17x4

B2. Weighted Pause Dips
(+17x8)x3

C1. DB Hammer Curls
(35sx10)x3

C2. DB Fly with Pause Holds
(15sx10)x3

232

Tuesday, December 30

Did abs at home for about 10 minutes

233

Wednesday, December 31

A1. BB Reverse Lunge
(120x8)x4

A2. BB Press
(135x8)x2, 135x7, 135x7

B1. Kneeling Chinups
6, 6, 6

B2. BB RDL
(180x8)x3

234

Sunday, January 4

A. Front Squat
205x5, 170x10, 145x10 Anderson Front Squat, 145x5 Double-pause Front Squats

B. Deadlift
235x8, 235x6, 235x4, 235x2

Also did some box jumps, chinups, and jogged about a mile.

235

Monday, January 5

A. Bench
215x4, 190x8, 165x10, 135x15

B1. Weighted Neutral Grip Chinup
+17x5, +17x4, +17x4

B2. Weighted Pause Dips
(+17x8)x3

C1. DB Hammer Curls
(35sx10)x3

C2. DB Fly with Pause Holds
(15sx10)x3

236

Tuesday, January 6

Did some abs at home and went on the treadmill for about 20 minutes.

237

Wednesday, January 7

A1. BB Reverse Lunge
(125x8)x3, 125x7

A2. BB Press
(135x8)x2, 135x7, 135x6

B1. Kneeling Chinups
6, 6, 6

B2. BB RDL
(185x8)x3

C. DB Skull Crushers
(40x15)x3

238

Thursday, January 8

Did some abs and plyometrics at home for about 15 minutes.

239

Friday, January 9

A1. Bench
(185x8)x3, 185x7

A2. Goblet Squat
(70x15)x4

B1. NG Chinup
5 countdowns, 5, 5

B2. Dip Machine
(125x10)x3

C. Alternate 5 DB Fly @ 30lbs and 5 Jump Squats for 5 minutes, AMRAP

240

Monday, January 12

A1. Front Squat
205x5, 170x10, 150x10 Anderson Front Squat, 150x5 Double-pause Front Squats

A2. Bench
215x4, 205x5, 190x8, 190x8

B1. Bench
165x10, 165x8, 135x10, 135x10

B2. Kneeling Chinup
6, 6, 5, 4