Blakjak12's Log

Training Training Logs
381

Wednesday, October 28

A1. Incline Bench
(197.5x5)x3, 197.5x4, 192.5x5

A2. Deadlift
225x5, 255x5, 255x5

B1. Pause Dips
10, 10, 11

B2. Seated Rows
140x15, 140x15, 135x15, 130x15

382

Friday, October 30

A1. Press
137.5x5, 147.5x5, 147.5x5

A2. Pistol Squat
+20x5, +20x5 slow descent, +20x5 pause at bottom

B1. Dips
+45x5 pause at bottom, +45x10, 15

B2. Chinups
5, 5, 5

B3. Jump Squats
(+40x5)x3

383

Monday, November 2

A1. Front Squat
205x6, 195x5 pause at bottom, 195x5 Anderson, 165x8 Anderson

A2. Bench
237.5x2, 215x5, 195x8, 185x9

B1. Trap Bar DL
(235x5)x3

B2. Dips
Can’t remember

Wednesday, November 4

A1. BB Reverse Lunge
(135x5)x5

A2. Chin with 3-Leg Extensions
5x3

B1. Deadlift
237.5x5, 257.5x5, 247.5x5

B2. 3 Plyo Exercises

384

Thursday, November 5

A1. Incline Bench
(197.5x5)x2, (197.5x4)x2, 187.5x6

A2. Inverted Row
5x8

B1. Close-grip Bench
(137.5x8)x3

B2. Seated Rows
150x10, 145x10, 145x10

385

Sunday, November 8

A1. Front Squat
195x8, 195x5 pause, 195x4 pause, 170x6 pause

A2. Bench
237.5x2, 217.5x5, 200.5x7, 185x9

B1. Trap Bar DL
235x5, 245x5, 245x5

B2. Pause Dips
11, 11, 10

386

Tuesday, November 10

A1. Press
135x5, 145x5, 150x4, 150x4, 145x4

A2. Deadlift
245x5, 250x5, 255x5

B1. Chinup Variations
5x5

B2. Close Grip Bench
(140x8)x3

387

Thursday, November 12

A1. BB Reverse Lunge
(135x5)x2, (140x5)x3

A2. Chin with 3-Leg Extensions
5x3

B1. Jump Squat
(+40x5)x3

B2. 3 Ab Exercises

Friday, November 13

A1. Incline Bench
197x5x5, 197.5x5, 197.5x4, 197.5x4, 185x6

A2. Inverted Rows
5x8

B1. Seated Rows
155x10, 155x10, 150x10

B2. Close-Grip Pushups/Dips
3x10/5

388

Sunday, November 15

A1. Deadlift
247.5x5, 252.5x5, 257.5x5

A2. Bench
227.5x3, 220x5, 202.5x8, 187.5x9

B1. Pause Dips
11, 10, 10

B2. Pullup variations
3x5

Monday, November 16

Played basketball for about an hour

389

Wednesday, November 18

A1. Front Squat
200x7, 200x3 pause, 190x5 Anderson, 170x8 Anderson

B1. Chin with 3-Leg Extensions
5, 4, 4

B2. Trap Bar DL
235x5, 245x5, 245x5

B1. 1-minute Jump Rope
3 sets

B2. 3 Ab Exercises

Thursday, November 19

A1. Incline Bench
(200x5)x3, (195x5)x2

A2. Inverted Rows
9, 8, 8, 8, 9

B1. Seated Rows
160x10, 155x10, 155x10

B2. Close-Grip Pushups/Dips
11/6, 11/5, 11/7

390

Saturday, November 21

Did some sets of pushups and chinups at home

Sunday, November 22

A1. Front Squat
200x8, 200x4 pause, 190x5 pause, 170x8 pause

B1. 3 ab exercises

B2. Trap Bar DL
245x5, 255x5, 245x5

B1. 1-minute Jump Rope
3 sets

B2. Machine Calf Raises
170x10, 160x10, 150x10

391

Monday, November 23

A. Bench
240x1, 225x3, 200x8, 187.5x9

B1. Pause Dips
11, 11, 10

B2. Seated Rows
160x10, 160x10, 155x10

C1. BB Press
120x8, 120x7, 120x7

C2. Lat Pulldowns
120x10, 140x10, 140x10

392

Sunday, November 29

A. Bench
240x2, 225x3, 205x7, 187.5x9

B. Front Squat
205x5, 195x5, 185x4pause, 175x5pause

C1. NG Chinups
5, 5, 4

C2. Trap Bar DL
245x5, 255x5, 260x5

Monday, November 30

Played basketball for about an hour

393

Wednesday, December 2

A1. Deadlift
255x5, 275x3, 295x1

A2. L-Sit Chinups
3x5

B1. Bulgarian Split Squat
3x(40sx8)

B2. Plank
3x60seconds

C1. Jump Rope
3x1minute

C2. Leg Praise Calf Raise
170x10, 160x10, 160x10

Thursday, December 3

A. Incline Bench
210x1, 200x5, 175x7, 155x10

B1. Weighted Dips
3x(+35x8)

B2. Face Pulls
3x(32.5x12)

C1. DB Flies
3 variations

C2. Face Pulls
3x(42.5x6)

394

Saturday, December 5

A1. Front Squat
210x5, 200x5, 190x4pause, 180x5pause

B1. Trap Bar DL
250x5, 255x5, 260x5

B2. Plank
3x60seconds

C1. Jump Rope
3x1minute

C2. Leg Praise Calf Raise
170x10, 170x10, 160x10

395

Sunday, December 6

A. Bench
235x2, 225x3, 205x7, 187.5x9

B1. NG Chinup
5, 5, 4

B2. Weighted Dips
3x(+35x8)

C1. DB Press
40sx8, 40sx8, 35sx8

C2. Seated Rows
160x10, 160x9, 150x10

396

Wednesday, December 9

A1. Deadlift
265x5, 275x3, 305x1

A2. Incline Bench
200x3, 190x5, 160x10, 155x10

B1. Bulgarian Split Squat
3x(40sx8)

B2. NG Chinup
3x5

C1. Jump Squats
3x10

C2. Close-grip Bench
135x8, 140x8, 140x8

Thursday, December 10
Shot hoops for about 45 minutes

397

Friday, December 11

A. Press
135x5, 140x5, 145x4, 135x5, 135x5

B1. Slow Descent and Pause Dips
6, 6, 6, 7

B2. Face Pulls
4x(32.5x10)

C1. Pause Pushups
15, 15

C2. Lat Pulldown
2x(120x15)

D1. 5 30-second intervals on the treadmill at 9mph, 30 seconds rest in between

398

Saturday, December 12

A1. Front Squat
210x5, 210x5, 190x4pause, 180x5pause

B1. Trap Bar DL
255x5, 255x5, 260x5

B2. Plank
3x60seconds

C1. Jump Rope
3x1minute

C2. Leg Praise Calf Raise
3x(170x10)

399

Sunday, December 13

A. Bench
205x5, 215x4, 210x4, 205x4, 195x6

B1. NG Chinup
5, 5, 4

B2. Weighted Dips
3x(+35x8)

C1. DB Press
40sx10, 40sx11

C2. Seated Rows
160x10, 160x9

400

Wednesday, December 16

A1. Deadlift
265x5, 285x3, 315x1

A2. Incline Bench
197.5x5, 197.5x5, 165x9, 157.5x10

B1. Bulgarian Split Squat
2x(40sx8), 45sx8

B2. NG Chinup
3x5