Blakjak12's Log

Training Training Logs
81

Friday, April 18

Did a few rounds of HIIT at home. Gym closed today.

82

Saturday, April 19

1A. Barbell Press
115x8, 115x8, 115x8

1B. L-sit Chinups
6, 6, 6

2A. Dips
10, 12, 12

2B. Z-bar 21s
50x21, 50x21, 50x21

  1. L-Sit Chinup Holds with leg extensions
    8, 8, 8
83

Monday, April 20

1A. Elevated Pistol Squats
1.5s: +20x6, +20x6, +20x6

1B. Chinups
9, 9, 6

2A. Single-Leg Medicine Ball Leg Curl
6, 5, 5

2B. DB Bench Press
(60sx14)x3

3A. Ab Reaches
8, 8, 8

3B. L-Sit Chinup Hold and leg extensions
5, 5, 5

84

Tuesday, April 22
Did a few rounds of tabata at home.

Wednesday, April 23

1A. Trap Bar DL
295x5, 345x3, 335x4, 315x5, 305x5

1B. Close-Grip Pushups
20, 20, 20, 18, 16

2A. Goblet Squat Pause Countdowns
countdown from 7 @ +60, countdown from 5 @ +60, countdown from 4 @ +60 (with reps of 4, 4, 3)

2B. L-Sit Chinups
6, 6, 6

3A. Plank
50secondsx3

3B. Iso DB Curl
25sx9, 20sx9, 20sx8

85

Friday, April 25

1A. Elevated Overhead Pistol Squats
Regular: (+10x8)x4, +25x8

1B. Side Plank
(25 seconds each side)x5

2A. Medicine Ball Legu Curls
15, 12, 12

2B. Reverse Crunch
18, 16, 16

86

Saturday, April 26

1A. Barbell Press
135x5, 150x4, 145x4, 140x5, 140x5

1B. 5-second Chinups
5, 5, 5, 5, 4

2A. Dips
12, 12, 12

2B. Seated Row
145x10, 145x10, 130x10

  1. Z-bar 21s
    55x21, 55x18, 50x21

Sunday, April 27

Shot hoops for about a half hour.

87

Sunday, April 27
Shot hoops for about a half an hour.

Tuesday, April 29

1A. Elevated Pistol Squats
1.5s: +20x5, +20x6, +20x6

1B. Reverse Crunches
18, 18, 16

2A. Single-Leg Medicine Ball Leg Curl
6, 6, 5

2B. Weighted Incline Crunches
(+35x24), (+35x20), (+35x16)

88

Thursday, May 1

1A. Trap Bar DL
295x5, 345x4, 335x4, 315x5, 315x5

1B. Plank
35secx5

2A. Goblet Squat Pause Countdowns
countdown from 7 @ +60, countdown from 5 @ +60, countdown from 5 @ +60

2B. Ab Reaches
9/side, 9/side, 8/side

89

Friday, May 2

  1. Barbell Press
    135x5, 150x4, 145x4, 140x5, 140x5

2A. Weighted Chinups
(+10x5)x5

2B. Pushups
20, 20, 16, 14, 14

  1. Z-bar 21s
    55x21, 55x21, 55x18
90

Been sick the last couple of days, so no gym. Hoping to get back to it tomorrow.

91

Tuesday, May 6

1A. Pistol Squats
Overhead on box: (+10x8)x2, +25x8
Regular: (+20x5)x2

1B. Chinups
9, 8, 8

2A. Single-leg Medicine Ball Leg Curls
6, 6, 6

2B. Elevator Lateral DB Raises
(20lbsx5)x3

3A. Dips
13, 12, 12

3B. Ab Reaches
9, 9, 8

92

Wednesday, May 7

Did this for cardio again:

http://www.thenategreenexperience.com/how-to-get-ripped-and-hate-your-life-in-10-minutes-or-less/[/quote]

93

Thursday, May 8

1A. Barbell Press
135x5, 150x4, 145x4, 140x5, 140x5

1B. Batwing Rows
(20sx8)x5

2A. Elevator Chinups
3, 2, 2

2B. DB Fly/Chest Press Combo
(30sx8)x3

  1. Z-bar 21s
    55x21, 55x19, 55x18
94

Friday, May 9

1A. Trap Bar DL
295x5, 345x4, 335x4, 315x5, 315x5

1B. Reverse Crunch
12, 12, 12, 12, 12

2A. Elevated Box Pistol Squat
Elevator: +20x3
Eccentrics: +20x5
Pause at the bottom: +20x5

2B. Ab V-ups
12, 10, 9

95

Saturday, May 10

1A. Chinups
5, 5, 5, 5, 5

1B. Close Grip Pushups
20, 20, 20, 20, 19

2A. Chinups
5, 5, 5, 5, 5

2B. DB Flys
Elevator: (10sx5)x2
Pause: (10sx5,4,3)x2
Regular: 10sx10

3A. Bicep-Tricep Combination
25sx10, 25sx10, 20sx10

96

Monday, May 12

1A. Close Grip Pushups
20, 20, 20, 20, 20

1B. Chinups
9, 8, 6

2A. DB Shoulder Press
50sx8, 45sx8, 45sx8

2B. DB Rows
(50sx8)x5

  1. DB Curls with pauses equivalent to # of reps
    (25sx5,3,2)x3
97

Tuesday, May 13

Alternated sets of pistols and ab exercises. I’m on the road so I won’t have as much access to equipment for the next two weeks.

1A. Elevated Box Pistol Squat
Elevator: +20x4
1.5s: +20x6
Eccentrics: +20x5
Pause at the bottom: +20x5
Regular: +30x5, +30x5, +10x10, +15x10, +15x10

1B. Hanging Leg Raises
10, 10, 10, 10, 10

1C. Ab Reaches
9/side, 9/side, 9/side

1D. Ab V-ups
13, 12

98

Wednesday, May 14

Basically did a bunch of pushups today, with some shoulder and chinup stuff mixed in.

99

Haven’t kept up with this the last few days, but I had a good upperbody workout today.

Wednesday, May 21

1A. Barbell Press
135x5, 150x5, 145x4, 145x5, 145x5

Really good day of pressing.

1B. Batwing Rows
(25sx8)x3, (30sx8)x2

2A. Neutral Grip Chinups
5, 5, 4

2B. Dips
14, 13, 12

  1. Bicep-Tricep Curl Combination Exercise
    25sx10, 25sx10, 20sx12
100

Thursday, May 29

1A. Weighted Chinups
+10x5, +10x5, +20x5, +20x4, +10x4

1B. Close Grip Pushups
20, 20, 20, 21, 21

2A. Batwing Rows
+35x8, +30x8, +30x8

2B. DB Flys
Elevator: (10sx5)x2, 12sx5

3A. Cable Curl
(+95x10)x3