JCUNN's Training Log

Training Logs
1

Day One:
Dips or Bench Press 2-3 x 6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2-3 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2-3 x 10-12
Heavy Abs 3 x 10

Day Two:
Pull-Up 3 sets to failure
Barbell Row 2-3 x 8
EZ-Bar Or Dumbell Curl 1-2 x 10
Squats 2 x 10
Deadlifts, or Stiff-Legged Deadlift 1 x 10

Yes, simple routine, most may think its too simple but it works. I started this routine the last couple days of august but didnt write anything down til Sept 10. Also, my squat and deadlift is extremely low, just because I’m fresh off rehab for my knee, but will continue to add more weight as time goes on.

Sept 10
Day One:

Day Two:
Pull-Up weighted 12 lbs 8 reps
12 lbs 6 reps
no weight 10 reps
Barbell Row 115x6, 95x12, 95x12
EZ-Bar Or Dumbell Curl 65lbs 12
Squats 105x12, 105x12
Deadlifts, or Stiff-Legged Deadlift 95x10, 95x10

Sept.12
Dips or Bench Press 145x10, 150x8, 155x6
Incline Press, or incline Fly 40x12, 40x7
Military Press, Or Hammer Shoulder Press 75x10, 75x7, 75x5
Tricep (skull crushers) Extensions or Tricep Pushdowns 45x12, 45x12
Heavy Abs

Sept. 14
Pull-Up No weight 12 reps, 10 reps, 8 reps
Barbell Row, 95x12, 95x12 100x8
EZ-Bar Or Dumbell Curl 65x10
Squats 105x12, 105x12
Deadlifts, or Stiff-Legged Deadlift 95x10 95x10

Sept. 17
Dips or Bench Press 150x8, 155x6, 155x5
Incline Press, or incline Fly 40x11, 40x11
Military Press, Or Hammer Shoulder Press 75x10, 75x7, 75x5
Tricep (skull crushers) Extensions or Tricep Pushdowns 45x12, 45x12
Heavy Abs

Sept. 19
Pull-Up No weight 12 reps, 6 reps, Weighted 12 lbs x 5
Barbell Row, 95x12, 95x12 100x10
EZ-Bar Or Dumbell Curl 65x12
Squats 105x12, 105x12
Deadlifts, or Stiff-Legged Deadlift 95x10 95x10

I’m also 5’7, 135, 9% bf. Yes, skinny, I know.

2

Well I’m pretty sure I got my RepsxWeight backwards, which was fuckin stupid. My b.

3

Sept 22

Dips or Bench Press 150x9, 155x5+1 help, 155x4+2 help
Incline Press, or incline Fly 40x9, 40x9
Military Press, Or Hammer Shoulder Press 75x8, 75x8, 75x5
Tricep (skull crushers) Extensions or Tricep Pushdowns 45x12, 45x12

4

Sept 25
Pull-Up 12 lbs 8 reps, 12 lbs 5 reps, No weight 10 reps
Barbell Row, 95x12, 100x10 100x10
EZ-Bar Or Dumbell Curl 65x12
Squats 115x12, 115x12
Deadlifts, or Stiff-Legged Deadlift 95x10 95x10 165x10 (some kid changed my weight but I did it anyways.) I have been using very low weight, but I will most likely jack my dead lift up next time.

Forearm curls 45lbs 12r
forearm dumbbell curls 40r side way, 40r in.

5

Shitty day for bench

Dips or Bench Press 150x5, 145x8, 145x7
incline Fly 40x10, 40x8
Military Press, 80x8, 80x6, 80x5
Tricep (skull crushers) 45x10, 50x8

6

Shitty day for bench

Dips or Bench Press 150x5, 145x8, 145x7
incline Fly 40x10, 40x8
Military Press, 80x8, 80x6, 80x5
Tricep (skull crushers) 45x10, 50x8

7

Shitty day for bench

Dips or Bench Press 150x5, 145x8, 145x7
incline Fly 40x10, 40x8
Military Press, 80x8, 80x6, 80x5
Tricep (skull crushers) 45x10, 50x8

8

Sept 28
Pull-Up 12 lbs 8 reps, 12 lbs 4 reps, No weight 7 reps
Barbell Row, 100x10, 100x10 105x8
EZ-Bar Or Dumbell Curl 70x10
Squats 135x12, 135x12 135x10
Deadlifts, or Stiff-Legged Deadlift 115x6 115x8,115x3, adjust hands + 4

9

Dips or Bench Press 150x8, 155x6, 160x3+3help
incline Fly 40x8, 40x7
Military Press, 75x8, 75x7, 80x4
Forearms wrist curls 40reps 45lb bar 12 forearm curls

10

Pull-Up 12 lbs 8 reps, 12 lbs 5.5 reps, 7lbs 4 reps
Barbell Row, 105x12, 110x10 115x7
EZ-Bar Or Dumbell Curl 70x10
Squats 135x10, 135x10 135x10
Deadlifts, or Stiff-Legged Deadlift 115x10

intensity 7
lifted with my lacrosse team

11

Dips or Bench Press 155x8 155x6 160x4 new pr
incline Fly 40x10, 40x8
Military Press, 80x8, 85x6, 90x3 new pr
Skull Crushers 45x10, 45x10

lifted with the lacrosse team, did not think I would have a good day of lifting after just running but did.

intensity 6 or 7

12

Squats 155x10 155x10 170x8
Deadlifts, or Stiff-Legged Deadlift 155x8, 155x8
Pull-Up 15 lbs 6.5 reps, 15 lbs 5.5 reps, 15 lbs 5 reps and 2 no weight immediatly after.
Barbell Row 110x8 110x9 110x8
EZ-Bar Or Dumbell Curl 70x8

13

Dips or Bench Press 155x9 160x6, 165x2 plus 2 help
incline Fly 40x10, 40x7
Military Press, 85x9, 90x6.5, 90x5
Skull Crushers 45x12, 50x8

forearm work

also, did the shoulder excerise from “five finishers you have to try” something called "the accent something

14

Squats 95X12 115X12

Pull-Up 15 lbs 8 reps, 15 lbs 5 reps, 12 lbs 4 reps
Barbell Row 110x10 110x8 115x8
EZ-Bar Or Dumbell Curl HAMMER CURLS 35LBS 12REPS EACH ARM

forearm work

15

Dips or Bench Press 160x5, 160x4+2 help, 160x6 longer break
incline Fly 40x11, 45x8
Military Press, 85x8, 90x7, 95x4
Skull Crushers 50x12, 55x7

16

Squats 165x9 165x8 170x8
Deadlift 135x7, 135x9, 135x10

Pull-Up 20lbsx6 20x4 20x4
Barbell Row 115x8 120x7
EZ-Bar Or Dumbell Curl HAMMER CURLS 35LBS 12REPS EACH ARM

17

Dips or Bench Press 190x1 max out, 160x5, 160x3, 160x3
incline Fly 45x10 45x8
Military Press, 90x8 95x5 100x4
Skull Crushers 55x10, 55x7

lunges 30x10 30x9 30x10

18

Squats 165x10, 170x10 175x8
Deadlift 135x8 140x10 150x10

Pull-Up 20lbsx8 20x6 20x4
Barbell Row 115x8 120x8
EZ-Bar Or Dumbell Curl HAMMER CURLS 35LBS 12REPS EACH ARM

19

Bench Press 160x7, 160x5, 165x4
incline Fly 50x8 50x6
Military Press, 100x7 100x6 105x3
Skull Crushers 65x5

20

Squats 165x8, 170x6 175x4
Deadlift 135x12 145x8 145x10

Pull-Up 20lbsx6 20x4 15x7
Barbell Row 115x8 115x8 120x6
EZ-Bar curl 75lbsx10

Calves 225x15 no two count at top
205x15 two count at top
205x15 two count at top
135x15