Blakjak12's Log

Training Training Logs
341

Sunday, June 28

A. Front Squat
200x6, 210x6, 205x6, 190x6

B. Bench
210x6, 220x6, 215x6, 210x5

C1. Kettlebell Swings
(50x10)x3

C2. Dips- pause at the bottom
(+35x8)x3

D1. Goblet Squat Hold
(15secx60)x2

D2. BB Curl
(75x10)x2

Monday, June 29
Played basketball for about two hours

342

Tuesday, June 30

A1. Press
150x6, 150x6, 150x5, 145x6

A2. Sumo Deadlift
(210x6)x4

B1. Weighted NG Chins
(+10x5)x3

B2. BB Reverse Lunge
125x5, (115x5)x2

C1. Abs and Tricep Exercises- 3 sets

Also played basketball for about an hour

343

Wednesday, July 1
Played basketball for about two hours

Thursday, July 2

A1. Anderson Front Squat
(145x10)x2, 135x10

A2. L-Sit Chinup
7, 7, 7

B1. Good Mornings
(+25x10)x3

B2. Medicine Ball V-ups
3x8

C1. Machine Calf Raises
(145x10)x3

C2. Jacknife
3x8

344

Friday, July 3

A. Bench
240x3, 235x3, 205x8, 190x9

B1. Dips
(+45x10)x3

B2. NG Chins
5 (5 sec countdown), 5 (5 sec countdown), 5

C1. Seated Rows
110x15, (120x15)x2

C2. DB Press
(40sx10)x3

D1. Cable Curl
57.5x10, (52.5x10)x2

345

Saturday, July 4

A1. Front Squat
210x6, 210x6, 205x6, 195x6

A2. Chinup variations for four sets

Also did some abs and kettlebell swings. Was short on time today so it was a quick workout.

Sunday, July 5

A. Bench
210x6, 220x5, 215x5, 210x5

B1. Dips- pause at the bottom
(+35x8)x2, +37.5x8

B2. NG Chins
7, 5, 5

C1. Elevator DB Fly
(10sx5)x3

C2. Barbell Curl
(75x10)x2, 65x10

346

Monday, July 6
Played basketball for about an hour and a half

Tuesday, July 7

A. Bench
245x2, 235x4, 205x7, 190x10

B1. Weighted NG Chins
+12.5x5, (+10x5)x2

B2. Sumo DL
(215x5)x2, (210x5)x5

C1. BB Reverse Lunge
125x5, 120x5, 115x5

C2. DB Incline Curl/Tricep Press Combo
(20sx10)x3

347

Friday, July 11

A. Bench
210x6, 220x6, 215x5, 210x5

B1. Dips
(+45x8)x3

B2. Pullups
5, 5, 5

C1. DB Press
(50sx8)

C2. Seated Row
(120x15)x3

D. Cable Curl
(+57.5x10)x2, +52.5

348

Sunday, July 12

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

B1. Dips- pause at the bottom
+35x8, (+37.5x8)x2

B2. NG Chins
7, 6, 6

C1. Elevator DB Fly
(10sx5)x3

C2. Barbell Curl
(75x10)x2, 70x10

349

Tuesday, July 14

A. Bench
245x2, 235x3, 205x7, 195x7

B1. Weighted NG Chins
+12.5x5, +15x5, +10x5

B2. Sumo DL
(215x5)x4

C1. BB Reverse Lunge
125x5, 120x5, 120x5

C2. DB Curl and Press
(30sx10)x3

350

Wednesday, July 15
Played basketball for about an hour

Thursday, July 16
A1. Anderson Front Squat
(150x10)x2, 145x10

A2. L-Sit Chinup
8, 7, 7

B1. Good Mornings
(+25x10)x3

B2. Medicine Ball V-ups
9, 9, 8

C1. Scissor Jumps
16, 16, 16

C2. L-Sit Chin Leg Extensions
12, 12, 11

D1. Leg Adductors
115x15, 130x15

D2. Leg Abductors
100x15, 115x15

351

Friday, July 17

A1. Bench
210x6, 220x4, 215x5, 205x7

A2. Pullups
5, 6, 5, 5

B1. Dips
(+45x8)x2, +47.5x8

B2. Seated Row
(120x15)x2, 125x15

Also played basketball later that evening for about a half hour.

352

Sunday, July 19

A1. Front Squat
205x6, 220x5, 215x5, 205x6

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

B1. Weighted Pause Dips
(+37.5x8)x3

B2. KB Swings
11, 11, 11

B3. Plank
60secx3

353

Monday, July 20
Shot hoops for about an hour

Tuesday, July 21

A. Bench
240x3, 230x4, 205x7, 190x8

B1. Weighted NG Chins
(+15x5)x3

B2. Sumo DL
(225x5)x3

C1. BB Reverse Lunge
(125x5)x3

C2. DB Curl and Press
(30sx10)x2, 30sx11
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354

Wednesday, July 22
Played basketball for about an hour

Thursday, July 23
A1. Anderson Front Squat
(150x10)x3

A2. L-Sit Chinup
8, 8, 7

B1. Good Mornings
(+25x10)x2, +35x10

B2. Medicine Ball V-ups
9, 9, 9

C1. Scissor Jumps
18, 16, 16

C2. L-Sit Chin Leg Extensions
12, 12, 12

355

Friday, July 24

A. Bench
210x6, 215x6, 215x6, 210x5

B1. Pullups
6, 6, 5

B2. Dips
(+47.5x8)x2, +45x8

C1. Seated Row
(125x15)x3

C2. DB Press
55sx8, 55sx7, 50sx7

356

Saturday, July 25

Shot hoops for about 45 minutes

357

Sunday, July 26

A1. Front Squat
150x6 (pause at bottom 3sec/rep), 150x6 after 10 sec pause, (150x4,3,2,1 countdowns/pauses)x2

A2. Press
150x6, 150x5, 150x5, 150x4

B1. Weighted Pause Dips
(+37.5x8)x2, +40x8

B2. KB Swings
12, 11, 11

Also played basketball for about an hour

358

Monday, August 3

A. Bench
225x2, 215x3, 205x4, 195x6, 195x5

B. Front Squat
140x15second pause and 10 reps, 145x15second countdown, 165x10

C1. Weighted Dips
(+40x8)x3

C2. Kettlebell Swings
(50x12)x3

D1. Box Jumps

D2. 3 Chinup Variations

359

Sunday, August 16

A1. Anderson Front Squat
(180x5)x3

A2. L-Sit Chinup
8, 8, 8

B1. Single-Leg RDL
(40sx5)x3

B2. 3 Different Ab Exercises

C. 3 Different Plyo/Ab Exercises

360

Thursday, August 20

A. Front Squat
145x10 starting with 15-second pause, 145x15-second countdown sets (5-4-3-2-1), 180x9

B1. Kettlebell Swings
13, 13, 13

B2. Planks

C1. Box Jumps

C2. 3 different ab exercises