Blakjak12's Log

Training Training Logs
401

Friday, December 18

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

A2. Face Pulls
3x(32.5x10), 37.5x10

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

B2. Lat Pulldown
3x(120x15)

D1. 5 30-second intervals on the treadmill at 9.2mph, 30 seconds rest in between

402

Saturday, December 19

A1. Front Squat
210x5, 210x4, 190x5pause, 185x4pause

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

B2. Plank
3x60seconds

C1. Jump Rope
3x1minute

C2. Leg Praise Calf Raise
2x(170x10), 175x10

403

Sunday, December 20

A. Bench
205x5, 215x4, 205x5, 205x5, 205x4

B1. NG Chinup
5, 5, 4

B2. Weighted Dips
3x(+37.5x8)

C1. DB Press
2x(45sx10)

C2. Seated Rows
2x(160x10)

Monday, December 21

Shot hoops for about 45 minutes

404

Tuesday, December 22

A1. Deadlift
265x5, 295x3, 315x1

A2. Planks
3x60seconds

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

B2. Jump Rope
3x1minute

405

Wednesday, December 23

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

A2. Face Pulls
2x(32.5x10), 2x(37.5x10)

B1. Slow Descent and Pause Dips
3x7

B2. Lat Pulldown
3x(120x15)

406

Monday, December 28

A1. Front Squat
215x5, 215x4, 205x5, 195x5

B1. Trap Bar DL
3x(230x8)

B2. Plyo Exercises
3 sets

407

Tuesday, December 29

A. Bench, 30 seconds rest
205x3, 205x3, 195x3, 195x3, 195x3, 185x3, 185x3

B1. NG Chinup, 30 seconds rest
3, 3, 4x(3 half-rep)

B2. Weighted Dips, 30 seconds rest
6x(+25x5)

C1. BB Press, 30 seconds rest
135x5, 135x5, 135x4

C2. DB Curls, 30 seconds rest
3x(35sx5)

408

Wednesday, December 30

A1. Deadlift
7x(255x3)

B1. DB Bulgarian Split Squat
6x(45sx5)

B2. Core Exercises
Plankx30sec, SidePlankx30secon, SidePlankx30sec, V-holdx20sec, 20 dead bugs, 15 in and outs

C1. DB Jump Squats
3x(+40x5)

C2. Calf Extensions
3x(170x10)

409

Thursday, December 31

A. Press, 30 seconds rest
135x5, 135x5, 135x4, 125x5, 125x4, 115x5, 115x5

B1. Bench, 30 seconds rest
5x(185x5), 185x4

B2. Seated Row
6x(180x5)

C1. DB Skull Crusher
3x(40x10)

C2. Face Pull
3x(70x10)

410

Saturday, January 2

A. Front Squat, 90 seconds rest
215x5, 215x4, 205x5, 205x5

B. Bench, 30 seconds rest
4x(205x3), 3x(195x5)

C1. Trap Bar DL
3x(230x8)

C2. Lat Pulldown
3x(150x10)

411

Sunday, January 3

Jumped rope for about 10 minutes. Also did some stretching and a few sets of BW squats and pushups for active recovery.

412

Monday, January

A. Press, 30 seconds rest
135x5, 135x5, 135x4, 125x5, 125x5, 125x4, 115x5

B1. DB Bulgarian Split Squat, 30 seconds rest
50sx5, 5x(45sx5)

B2. Weighted Dip, 30 seconds rest
4x(+30x5), 2x(+25x5)

C1. Calf Raises
3x(170x10)

C2. Seated Rows
3x(150x10)