J.S. Training Log 2020

Training Training Logs
84

Monday 29/6

Barbell row 100,60 kgs: 6,15
Lat Pulldown 60,70 kgs: 6,3 (Negatives)
Cable row 70,40 kgs: 3,12 (1 long isometric with the weight before every set)

85

Wednesday 1/7

Standing calves: 9 reps (With 3 secs pauses)
Seated laterals 5-7.5-10 kgs: 25-15-9
Incline rear raises drop set 7.5-5 kgs: 17-8

Lying leg curl drop set 45-20-10 kgs: 8-8-8
Smith Front Squat 15 kgs: 12 reps

86

Thursday 2/7

Leg Press calves 60 kgs: 35 reps

Db Hammer curl 17.5,10 kgs: 9,15
ā˜† Superset:

  • Rope pushdown 15,20 kgs: 30,12
  • Db Overhead extension 5,7.5 kgs: 15,8
    ā˜† Superset:
  • Cable curl 20 kgs: 20,20
  • Db Concentration curl 5 kgs: 13 reps
    Db Floor Press 15 kgs: 30 reps
87

Saturday 4/7

Decline Db Press 25,10 kgs: 11,15
(2nd set with many isometrics)
Incline Db Press 20,12.5 kgs: 10,10
(2nd set with many isometrics)

Seated laterals 12.5 kgs: 15 reps
Face Pulls 25 kgs: 9,12 (1st set with pauses)

88

Sunday 5/7

Deadlift 100 kgs: 35 reps in 10 mins

89

Wednesday 8/7

Standing calves: 10 reps (With 3 secs pauses)
Incline rear raises drop set 7.5-5 kgs: 18-12

Lying leg curl drop set 45-20-10 kgs: 9-10-12
Smith Front Squat 15 kgs: 15 reps

(Stop doing laterals for a month, replace them with military presses. Signs of overtraining have appeared.)

90

Thursday 9/7

Db Hammer curl 20,10 kgs: 5,16
ā˜† Superset:

  • Rope pushdown 20 kgs: 18,11
  • Db Overhead extension 7.5 kgs: 11,8
    Cable curl 25 kgs: 15-20 reps (I donā€™t remember)
    Db Floor Press 20 kgs: 12-15 reps (I donā€™t remember)
91

Saturday 11/7

Decline Db Press 25,10 kgs: 14,16
(2nd set with many isometrics)
Incline Db Press 20,12.5 kgs: 10,12
(2nd set with many isometrics)

Db Military Press 20 kgs: 9 reps

92

Monday 13/7

Deadlift 100 kgs: 30 reps in 7 mins
Db rows 25 kgs: 12 reps
T-Bar row 30 kgs: 15 reps

93

Thursday 16/7

Db Military Press 15 kgs: 15 reps
Cable rear delts 0 kgs: 12 reps

Lying leg curl drop set 45-20-10 kgs: 14-11-15
Smith Front Squat 15 kgs: 17 reps

94

Saturday 18/7

Db Hammer curl 20,10 kgs: 6,14
ā˜† Superset:

  • Rope pushdown 20 kgs: 20,10
  • Db Overhead extension 7.5 kgs: 13,10
    Cable curl 30 kgs: 20 reps
    Db Floor Press 20 kgs: 16 reps
95

Sunday 19/7

Decline Db Press 25 kgs: 15 reps
Incline Db Press 15 kgs: 10 reps
(Hybrid between a press and a fly)
Cable fly drop set 10,5 kgs: 20,15
Cable rear delts 0 kgs: 18 reps

96

Monday 20/7

Deadlift 110 kgs: 14 reps in 7 mins
Db rows 30 kgs: 6 reps

97

Wednesday 22/7

Db Military Press 20 kgs: 12 reps
Cable rear delts 0 kgs: 20 reps

Lying leg curl drop set 45,20 kgs: 9,12
Smith Front Squat 15 kgs: 20 reps

98

Thursday 23/7

Db Military Press 15 kgs: 20 reps
Db Hammer curl 20 kgs: 6 reps (Do them cluster style next time)
ā˜† Superset:

  • V-Pushdown 20 kgs: 20,30
  • Db Overhead extension 10 kgs: 10,8
    Cable curl 35 kgs: 15 reps
    Db Floor Press 20 kgs: 10 reps
99

Saturday 25/7

Decline Db Press 25 kgs: 13 reps
(Got so pissed off because gyms are closing again so didnā€™t continue training. I already came to the gym with only 4 hrs of sleep).

100

Sunday 26/7

Deadlift 110 kgs: 20 reps in 7 mins
Db rows 30 kgs: 8 reps

101

Monday 27/7

Pullups 0,5 kgs: 8,3
Farmer Walks 30,20,10 kgs: 30 secs,30 secs, 1:30 seconds

102

Tuesday 28/7
Weight: 76.5 kgs

Db Military Press 17.5 kgs: 15 reps
Cable rear delts 5 kgs: 12 reps

Lying leg curl drop set 50,25 kgs: 5,10
Smith Front Squat 20 kgs: 12 reps