Blakjak12's Log

Training Training Logs
361

Sunday, August 23

A1. Anderson Front Squat
(185x5)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

362

Monday, August 25

A1. Incline Bench
(180x5)x3

A2. Weighted NG Chin
(+20x5)x3

B1. Incline Bench
180x5, 175x5, 165x5

B2. Weighted Dips
+50x10, +50x9, +50x8

Tuesday, August 25
Shot hoops for about a half an hour

363

Friday, August 28

A1. Bench
(210x5)x3, 220x5

A2. Sumo DL
(225x5)x3, 235x5

B1. NG Chins
8, 7, 7

B2. BB R Lunge
(135x5)x3

C1. Plank
2 sets

C2. DB Curl with Arnold Press
(30sx12)x2

364

Monday, August 31

A. Incline Bench
(185x5)x3

B1. Weighted NG Chin
+25x5, +25x4, +20x4

B2. Weighted Dips
(+50x10)x3

C1. DB Hammer Curl
(45sx5)x3

C2. DB Press
30sx15, 25sx15, 25sx15

365

Wednesday, September 2

A1. Bench
215x5, 215x4, 215x4, 205x5, 225x2

A2. Sumo DL
(240x5)x4

B1. Weighted Pause Dips
(+55x5)x3

B2. BB R Lunge
(140x5)x3

C1. 3 sets of plyo

C2. 3 sets of chinups

366

Thursday, September 3
Shot hoops for about an hour

Friday, September 4

A1. Anderson Front Squat
(190x5)x4

A2. Press
(145x5)x4

B1. KB Swings
14, 14, 13

B2. Pullups
3x6

367

Sunday, September 6

A. Bench
215x5, 215x5, 215x5, 215x4

B1. Weighted NG Chin
+25x5, +25x4, +20x4

B2. Weighted Dips
(+55x10)x2, +55x9

C1. DB Hammer Curl
(45sx5)x3

C2. DB Press
(30sx15)x3

368

Monday, September 7

A1. Front Squat
190x5 pause at the bottom, 225x3, 190x10

A2. Chinup Leg Extensions
5, 5, 5

B1. Trap Bar DL
230x8, 225x8, 225x8

B2. 3 Different Ab Exercises

C. 3 Different Plyo/Ab Exercises

369

Tuesday, September 8

Played basketball for about an hour

370

Wednesday, September 9

A1. Incline Bench
(190x5)x5

A2. Sumo DL
(240x5)x4

B1. BB Reverse Lunge
(140x5)x3

B2. Weighted Pause Dips
(+60x5)x3

C1/2 Plyo and Chinup Variations

371

Monday, September 28

A1. Front Squat
190x10, 190x5 pause, 190x5 pause

A2. Pullups
5, 5, 5

B1. Bench
230x2, 210x5, 190x8, 180x9

B2. Trap Bar DL
185x10, 205x8, 225x5, 255x3

Tuesday, September 29,
Shot hoops for about an hour

Wednesday, September 30

A1. Incline Bench
(190x5)x4, 190x4

A2. Pullup/Chinup Variations
5x5

B1. Dips
+45x5 pause at bottom, +45x10, 13

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

372

Thursday, October 1

A1. Elevated Pistol Squat
(+20x5)x5

A2. L-Sit Chinups
5x5

B1. Deadlift
(225x5)x5; going light here to work on form, which currently is terrible

B2. Abs
3 sets

B3. Box Jumps
5 one leg each side, 5 side to side reps, 15 two leg hops

373

Sunday, October 4

A1. Front Squat
190x10, 190x5 pause, 195x4 pause

A2. Pullups
5, 5, 5

B1. Bench
(205x5)x3, 215x4

B2. Trap Bar DL
185x10, 215x8, 235x5, 255x3

C1. Pause Dips
12, 12, 10

C2. Plyo
3 exercises for 30 seconds each

374

Monday, October 5

Played basketball for about an hour

375

Tuesday, October 6

A1. Pistol Squat
(+20x5)x4, +20x5 slow descent

A2. L-Sit Chins
5x5

B1. KB Swings
3x(14x50lbs)

B2. Abs 3 sets

B3. Weighted Jump Squat
(+40x5)x3

Wednesday, October 7

A1. Press
135x5, 145x5, 145x5, 150x5

A2. 4 Chinup/Pullup Variations
4x5

B1. Dips
+45x5pause, +45x9, 10 pause, 10

B2. Seated Rows
(125x15)x4

376

Sunday, October 11

A1. Front Squat
200x10, (195x5pause)x2

A2. Bench
230x3, 215x5, 195x8, 185x10

B2. Trap Bar DL
195x10, 215x8, 235x5, 265x3

C1. Pause Dips
3x10

C2. Plyo
3 sets of box jumps

377

Monday, October 12

Shot hoops for about 45 minutes

378

Monday, October 19

A1. Front Squat
205x8, 195x5pause, 195x4pause

A2. Bench
230x3, 215x6, 195x8, 185x9

B1. Trap Bar DL
195x10, 215x8, 235x5, 265x3

B2. Chinups/Pullups
4 variations x 5

Tuesday, October 20
Did some HIIT and stretching at home

379

Wednesday, October 21

A1. Incline Bench
(197.5x5)x4, 185x5

A2. Deadlift
225x5, 255x5, 245x5

B1. Pause Dips
3x10

B2. Seated Rows
130x15, 140x15, 130x15, 130x15

380

Missed a few workouts because I’ve been sick.

Monday, October 26

A1. Front Squat
205x6, 190x5pause, 192.5x5pause

A2. Bench
232.5x2, 217.5x5, 197.5x8, 187.5x9

B1. Trap Bar DL
205x10, 215x8, 235x5, 275x3

B2. Pullup variations
3x5