JayRoc's Log

Training Training Logs
1343

Will end up taking a week off training earlier than planned due to straining my trap quite badly. Probably back to it toward the end of next week.

1344

Friday.

A. SSB Squat: 25kg x 8, 55kg x 8, 85kg x 8.

B. Band leg curl: 3 x 20.

C. Wheel rollouts: 3 x 12.

Very light sessions for two days to see how well I am healed up

1345

Saturday.

A. Bench Press (slingshot): 50kg x 8, 70kg x 8, 90kg x 8.

B. Seated Band Row: 5 x 10

C. Hammer Curl: 17.5kg DBs x 5 x 10.

D. Band Pushdown: 3 x 10.

1346

Basically a month off training. Not sure this has ever happened.

Health/life stuff etc

1347

Sunday.

A. Bulgarians: w/ C/L 7.5kg DB x 2 x 8.

B. Front Squat: 30kg x 8, 40kg x 8, 50kg x 8.

C. Seated Leg Curl: 3 x 10.

D. Ab wheel: 3 x 5.

Felt good to be finally doing something again

1348

Tuesday.

A. (Reverse flyes/100 x pullaparts)

B. Bench Press: 60kg x 8, 80kg x 8, 85kg x 6.

C. Seated DB OHP: 12kg DBs x 10, 17.5kg DBs x 10, 20kg DBs x 10.

D. N grip chins: 3 x 5.

E. Lateral Raise: 8kg KBs x 3 x 10.

F. Dips: BW x 8, 10kg x 6, BW x 8.

1349

Friday.

A. Yoke Bar Squat: 25kg x 8, 45kg x 8, 65kg x 8, 85kg x 8.

B. RDL: 50kg x 8, 60kg x 8, 70kg x 8.

C. Hipthruster machine: 3 x 8.

D. Russian Twist: 15kg plate x 3 x 8/8.

1350

Sunday.

A. Reverse flye: 3 x 15.

B1. Stiff arm pulldown: 4 x 20
B2. Pendlay row: 30, 40, 50, 60kg x 10

C. Hang Power Clean: 40kg x 8, 50kg x 8.

D. Seated Low Cable Row: 3 x 10.

E. JM Press: 30kg, 40kg, 50kg x 10.

F. EZ Bar Curl: bar+20kg x 4 x 10.

1351

Tuesday.

A. Bulgarians: BW x 8, +10kg DB x 8, +14kg DB x 8, + 18kg DB x 8.

B. Front Squat: 30kg x 8, 45kg x 8, 60kg x 8.

C. BB Hipthruster: 60kg, 80kg, 100kg x 10.

D. BB Row: 60kg, 70kg, 80kg x 8.

E. DB Row: 20kg DB x 10, 30kg DB x 10, 36k DB x 10.

F. Wheel rollouts: 3 x 10.

Felt great today

1352

Wednesday.

A. Pull-aparts x 100/ Face Pulls x 50.

B. Press: 20kg, 30kg, 40kg, 45kg x 8.

C. DB Bench Press: 20kg DBs x 8, 28kg DBs x 8, 34kg DBs x 8.

D1. DB Shrug: 34kg DBx 10, 40kg DBs x 10, 50kg DBs x 10
D2. Lateral Raise: 10kg DBs x 3 x 10.

E1. Dips: BW x 10, 8, 6
E2. EZ Bar Curl: Bar+30kg x 3 x 10

1353

Friday.

A. Yoke Bar Squat: 25kg, 50kg, 70kg, 90kg x 8.

B. Leg Press: 120kg x 3 x 8.

C. RDL: 60kg x 8, 100kg x 8, 120kg x 8.

D1. Hollow rocks
D2. FLR

1354

Wednesday.

A. CSR’s x 3 x 15.

B. Bench Press: 50kg x 8, 75kg x 8, 87.5kg x 7.

C. Cable Low Row: 4 x 10.

D. Seated DB OHP: 15kg DBs x 8, 20kg DBs x 8, 26kg DBs x 8.

E. JM Press: 60kg x 2 x 8.

F. Dips x 8, 10, 8

G. EZ Bar Curl: bar+30kg x 5 x 12.

1355

Saturday.

A. Yoke Bar Squat: 25kg x 8, 55kg x 8, 95kg x 8.

B. RDL: 60kg x 8, 100kg x 8.

C. Hipthruster machine: 2 x 8.

D. Leg Curl: 2 x 10.

E. Wheel rollouts: 2 x 10.

Crazy week with work so just able to get the bare minimum done. Exhausted.

1356

Great work Jayroc keep it going

1 Like
1357

Sunday.

A. Face Pulls 3 x 15 et al

B. Seated OHP: 20kg, 30kg, 40kg, 50kg x 8.

C. Pulldown: 3 x 8.

D. DB Bench Press: 22kg DBs x 8, 28kg DBs x 8, 34kg DBs x 8.

E. Pullups: 3 x 5.

F. DB Shrug: 50kg DBs x 3 x 15.

G1. Alt. DB Curl: 15kg x 10, 17.5kg x 10, 20kg x 10, drop set to finish
G2. Pushdown: 5 x 10.

1358

Wednesday.

A. Bulgarians: BW x 7/7, 12.5kg DBs x 7/7, 20kg DBs x 7/7.

B. Front Squat: 50kg, 60kg, 70kg x 8.

C. BB Hipthruster: 60kg, 100kg, 140kg x 8.

D. Band Leg Curl: 1 x 20, 1 x 15, 1 x 10…

E. FLR

1359

Friday.

(Pullaparts and face pulls)

A. Bench Press: 30kg x 8, 50kg x 8, 70kg x 8, 90kg x 5.

B. Chest supported DB row: 12.5kg DBs x 3 x 15

C. Seated DB OHP: 15kg DBs x 8, 20kg DBs x 8, 25kg DBs x 8.

D. Neutral grip chins: 3 x 7.

E. JM Press: 60kg x 2 x 8.

F. Olympic bar curl x 4 x 20.

1360

Tuesday.

A. SSB Squat: 20kg x 8, 60kg x 8, 100kg x 8.

B. Leg Press: 110kg x 8, 140kg x 8, 160kg x 8.

C. Leg Curl: 2 x 15.

D. Wheel rollouts: 2 x 10

1361

Friday.

A. Reverse flye x 3 x 15

B. Bench Press: 40kg x 10, 60kg x 8, 80kg x 5, 90kg x 3, 95kg x 2, 100kg x 2, 85kg x 8.

C. Pull up: 5 x 5.

D. Seated DB OHP: 12kg DBs x 10, 20kg DBs x 10, 22kg DBs x 10, 24kg DBs x 9.

E. Pushdown: 3 x 10.

F. Dips: BW x 2 x 5, 10kg x 5, 10kg x 8.

E. EZ Bar Curl: bar+30kg x 4 x 15.

1362

Saturday.

A. Front Squat: 20kg, 40kg, 60kg, 80kg x 5.

B. Bulgarians: w/10kg DBs x 7/7, w/15kg DBs x 7/7.

C. BB Hipthruster: 60kg x 15, 80kg x 12.

D. RDL: 80kg x 5, 120kg x 5.

E. Wheel rollouts: 3 x 10.