JayRoc's Log

Training Training Logs
641

Monday.

A. RDL: 60, 70, 80, 90, 100kg x 10.

B. Lying leg curl w/ball and medium band: 2 x 10.

C. Pushdown: 6 x 10.

D. Agility ladder work.

642

Tuesday.

A. Seated DB ohp: 6 x 10.

B. Lateral raise: 12.5kg x 4 x 10.

C. EZ bar curl: bar 30kg x 7 x 10.

Then

3 x 150m on the erg.

643

Friday.

A. Fat-bar Bench Press: 72.5kg x 3 x 10, 75kg x 10, 77.5kg x 10, 80kg x 10.

B. Pull-ups: 6 x 5.

644

Sunday.

60k cycle.

645

Monday.

A. Squat: SSB for 10@25kg, 10@45kg, and
2 x 10 @65kg. Standard bar for 2 x 10 @ 60kg.

B. For time:
Rotational med ball slam 5 es
Row 100m on the erg

5 rounds in just over 5 mins

646

Wednesday.

A. Seated DB ohp: 16kg x 3 x 10, 22kg x 3 x 10.

B. Chest supported DB Row: 22kg x 6 x 10.

C. Lateral raise: 12.5kg (fat grip) x 4 x 10.

D. DB Shrug: 40kg x 3 x 15.

647

Friday.

A1. RDL: 60, 80, 90, 100, 110kg x 10
A2. Pull-ups: 6,5,4,3,2
A3. Med Ball Slam: 5kg x 5 x 10.

B. Lying banded ball curl: 4 x 10.

648

Tuesday.

A1. Fat Bar Bench Press: 60, 80, 90, 80kg x 10.
A2. Chest supported DB row: 24kg x 5 x 10.

B1. DB Bench Press: 35kg x 3 x 8.
B2. Face Pulls: 3 x 20.

C. Flye: 3 x 8.

D. BB Curl: 40kg x 7 x 10.

649

Friday.

A. SSB squat: 25, 45, 65, 75kg x 10.

B. BB squat: 80kg x 2 x 10.

650

Wednesday.

A. Seated DB OHP: 16kg x 5 x 10.

B1. Front raise: 3 x 8
B2. Lateral raise: 3 x 10
B3. Reverse flye: 3 x 12

651

Friday.

A1. Fat bar Bench Press: 60, 80, 90kg x 10.
A2. Pull-ups: 4 x 5.

B. RDl: 60, 80, 100, 120kg x 10.

C. Low incline DB Press: 35kg x 2 x 10.

D1. BB curl: bar x 4 x 20.
D2. Flye: 3 x 8.
D3. Rope pushdown: x 8, 10, 12.

652

Monday.

A. Seated DB OHP: 3 x 10 @13.5kg, 16kg x 10, 22kg x 10, 26kg x 10.

B1. Lateral Raise: 4 x 10.
B2. Plate Front Raise: 3 x 10.
B3. Face Pulls: 3 x 15.

C. Rolling DB extension: 3 x 12.

D. Dips: BW 10kg x 3 x 8

653

Tuesday.

A. SSB squat: 25, 45, 65, 85kg x 10.

B. Back Squat: 80kg x 10, 90kg x 10.

C. Lying Russian Twist: 20kg x 3 x 8.

654

Friday.

A. Pull-ups: 10, 10, 9.

B. Fat Bar Bench Press: 60kg x 10, 85kg x 10, 100kg x 5.

C. Low Incline DB Press: 40kg x 6, 6, 8.

D. RDL: 60, 100, 115, 130kg x 10.

E. Flye; 3 x 8.

F. DB Curl: 6 x 10.

G. Pulldown: 3 x 10.

655

Monday.

A. SSB Squat: 25, 45, 65kg x 10.

B. Back Squat: 80kg x 10.

656

Friday.

A. Bench Press: 60, 70, 80kg x 10.

B. Incline DB Press: 22, 25, 32.5kg x 10.

C. Flye: 20kg DB’s x 3 x 10.

D. Seated DB OHP: 15kg x 8, 20kg x 2 x 8.

E. Lateral Raise: 15kg DB’s x 3 x 8.

F. Pushdown: 4 x 10.

657

Thursday.

SSB Squat: 25, 45, 65kg x 10.

658

Friday.

A. Pull-ups: 5 x 6.

B. RDL: 70, 110, 130kg x 10.

C. Face Pulls: 4 x 10.

D. Lateral Raise: 12.5kg x 3 x 10.

E. Ez bar curl: 30kg x 5 x 10.

659

Tuesday.

A. Seated DB OHP: 14kg x 3 x 10, 20kg x 2 x 10.

B. Bench Press: 60kg x 10, 80kg x 2 x 10.

C. Flye: 20kg x 3 x 8.

D. Rolling DB extension: 18kg x 3 x 8.

E. Pushdown: 3 x 10.

F. Push ups to finish

660

Thursday.

A. SSB Squat: 25, 45, 65kg x 10.

B. Back Squat: 80kg x 5, 100kg x 10.

C. Lying Russian twist: 20kg x 3 x 6/6.