Blakjak12's Log

Training Training Logs
241

Wednesday, January 14

A1. BB Reverse Lunge
(125x8)x4

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

B1. BB RDL
(190x8)x3

C. 5 minutes AMRAP
5 DB Fly @ 30lbs alternated with 5 NG Pulldowns @ 150lbs

242

Thursday, January 15

Did abs and plyo at home for about 10 minutes

243

Friday, January 16

A. Bench
(185x8)x3, 185x7

B1. Dips
(+35x10), (+25x10)x2

B2. Inverted Row
12, 10, 12

C1. DB Hammer Curl
(35sx10)x3

C2. DB Fly with Pauses
(15sx10)x3

244

Saturday, January 17

A. Landmine Squat
90x15, 100x15, 105x15, 105x15

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

C. Plyo/Conditioning
Did some sprints and a few basketball drills for about 15 minutes

245

Monday, January 19

A1. Front Squat
210x4, 170x10, 150x10 Anderson Front Squat, 150x5 Double-pause Front Squats

A2. Bench
215x4, 190x8, 170x10, 135x14

B1. NG Pulldown
100x15, 115x15, 130x15

B2. DB Press
30sx13, 30sx13, 30sx15

C. DB Curl
45sx5, 40sx5, 40sx5

246

Tuesday, January 20

Did a few minutes of abs and chinups at home

247

Wednesday, January 21

A1. BB Reverse Lunge
(130x8)x3, 130x6

A2. BB Press
(135x8)x3, 135x6

B1. BB RDL
(190x8)x3

B2. Dip
+45x6, +45x6, +45x8

C. 5 minutes AMRAP
5 DB Fly @ 30lbs alternated with 10 DB Curls at 50lbs

248

Thursday, January 22

Did abs and chinups at home for 10 minutes

249

Friday, January 23

A. Bench
(185x8)x3, 185x7

B1. Dips
+35x10, +30x10, +25x10

B2. Inverted Row
12, 12, 11

C1. DB Hammer Curl
(35sx10)x3

C2. DB Fly Elevators
15sx5, (10sx5)x2

250

Saturday, January 24

A. Landmine Squat
100x15, 100x15, 105x15, 105x15

B. Deadlift
240x8, 240x6, 240x4, 240x2

C. Conditioning
5 30-second sprints on the treadmill with a minute rest in between each interval

251

Sunday, January 25

A1. Bench
215x4, 190x8, 175x10, 135x15

B1. NG Pulldown
115x15, 115x15, 130x15

B2. DB Press
30sx14, 30sx14, 30sx15

C1. DB Curl
45sx5, 45sx5, 40sx5

C2. Dips
12, 12, 11

252

Monday, January 26

A1. Front Squat
210x4, 175x10, 150x10 Anderson Front Squat, 155x5 Double-pause Front Squats

Also did some sprints and plyo on the basketball court.

Tuesday, January 27
Did some abs and chinups at home.

253

Wednesday, January 28

A1. BB Reverse Lunge
(130x8)x3, 130x7

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

B1. BB RDL
(195x8)x3

B2. Dip
(+50x6)x3

C. 5 minutes AMRAP
3 Jump Squats alternated with 5 DB Curls at 50lbs

254

Thursday, January 29
Did some abs and cardio at home for about 10 minutes

Saturday, January 31

A1. Bench
215x5, 190x8, 175x10, 140x15

B1. NG Pulldown
120x15, 120x15, 130x15

B2. DB Press
(30sx15)x3

C1. DB Curl
(45sx5)x3

C2. Dips
12, 12, 11

Sunday, February 1

Abs and plyo at home for 10 minutes

255

Monday, February 3

A. Front Squat
175x10 Anderson, 160x5 Double-pause, 175x10, 15 countdown x 135

B. Deadlift
245x8, 245x6, 245x4, 245x2

256

Tuesday, February 3

Did some abs and chins at home

257

Got a little behind on this last week, but I’ll try to catch up this week

258

Tuesday, February 10

A1. BB Press
155x4, 150x5, 150x4, 150x4, 145x5

A2. BB Reverse Lunge
(140x5)x5

B1. NG Pulldowns
145x10, 145x10, 160x10

B2. Kettlebell Swings
50x11, 50x10, 50x10

C. Dips
10, 8 Pause at the bottom, 5 countdown

259

Thursday, February 12

A. Landmine Squat
(105x15)x2, (110x15)x2

B. Deadlift
250x8x6x4x2

C. Pistol Squat
(+10x8)x3

D. Did a few sets of abs and chinups

260

Friday, February 13

A. Bench
(185x8)x3, 185x7

B1. Dips
(+60x6)x3

B2. Kneeling Chinups
6, 6, 6

C1. DB Hammer Curl
(45sx6)x3

C2. DB Press
35sx15, 35sx15, 35sx14