Jibb's Training Log

[jibb]

Hi,

It’s been a while since I wanted to start tracking my workouts, so I’m starting today !

Age : 29
Height : 1,80m
Weight : 86,2kg

I’m a big fan of CT and his approach to training.

I followed for a moment his “best damn workout plan”, and now I’ve made some changes to make the program fit for me. Maybe it’s not optimal but I want to try it and we’ll see what happens !

Dreaming goal (the perfect physique in my opinion) :

My Workout plan :
Day 1 : Back/Chest/Back/Delts
Day 2 : Hamstrings/Quads/Biceps/Triceps
Day 3 : Back/Chest/Back/Delts
Day 4 : Hamstrings/Quads/Biceps/Triceps
Day 5 : Back/Chest/Back/Delts
Day 6 : Hamstrings/Quads/Biceps/Triceps
Day 7: Rest

I like to try things by myself and see the results and make the right decisions after…

[jibb]

Day 1 :

1. Chest supported Row (machine) with 2 sec contraction hold
2 warm-up sets

1. 6@45kg
2. 6@54kg
3. Double Rest pause 8-4-3@63kg

2. Barbell Bench Press
2 warm-up sets

1. 6@60kg
2. 6@80kg
3. Double Rest pause 5-2-2@90kg with iso hold on the last rest pause set (15sec)

3. DB Pullover with a slow eccentric (4-5 sec)

1. 6@16kg
2. 6@20kg
3. mTOR set (5sec eccentric + 2 sec stretch hold) 7@22kg

4. Side lateral Raise (extended set : seated lateral raise then standing lateral raise)

1. 6+6@6kg
2. 6+6@8kg
3. Drop Set (6+6@12kg - 6+6@8kg - 6+6@4kg)

[jibb]

Day 2

1. Romanian Deadlift
2 warm up sets

1. 6@50kg
2. 6@70kg
3. Double Rest Pause 7-5-4@90kg

**2. Leg Extension (2sec top hold) **
1 Warm up set

1. 6@32kg
2. 6@41kg
3. Drop Set 8@50 + 8@41kg + 8@32kg

3. Hammer Curl
1 Warm up set

1. 8@12kg
2. 6@16kg
3. Drop Set 6@20kg + 8@16kg + 10@12kg

4. Lying dumbell triceps extension
1 warm up set

1. 8@8kg
2. 8@12kg
3. mTOR 5@14kg

Ab work
1min plank + 10@36kg cable crunch (x2)

[jibb]

A little afternoon cardio session (30min) around 120bpm before eating some pierogi for dinner

[jibb]

Day 3

1. Seated cable row (5 sec eccentric)
1 warm up set

1. 6@39kg
2. 6@52kg
3. MTOR set : 6@66kg

**2. Incline bench press **
2 warm up sets

1. 8@60kg
2. 4@80kg
3. Drop Set 4@80kg + 6@60kg + 8@40kg

3. Underhand latpulldown
1 Warm up set

1. 8@45kg
2. 6@59kg
3. Drop Set : 6@73kg 6@59kg 8@45kg

4. Overhead press
1 warm up set

1. 8@30kg
2. 6@40kg
3. Rest Pause 4+1+1+1@50kg

[jibb]

Day 4

1. Lying leg curl with slow eccentric
2 warm up sets

1. 6@41kg
2. 6@50kg
3. Drop Set : 6@59kg 8@45kg 10@32kg

2. Squat
2 warm up sets

1. 6@60kg
2. 6@80kg
3. Rest Pause : 3+2+1+1+1+1+1@90kg

3. Preacher Curl with 5sec eccentric
1 Warm up set

1. 8@30kg
2. 8@35kg
3. MTOR : 4@40kg

4. Rope triceps extension (2sec gold contraction)
1 warm up set

1. 8@12.5kg
2. 8@17kg
3. Drop Set : 6@21.6kg 8@17kg 10@12.5kg

Ab work
3x 1min plank + 10 reps seated cable crunch with slow eccentric and 2 sec contraction hold

[jibb]

Cardio

30min cardio
0-5min : level 8
5-10min : level 9
10-15min : level 10
15-20min : level 11
20-25min : level 12
25-26min : lvl 12 / 26-27min : lvl 11… 29-30min : lvl 8

[jibb]

Day 5

1.Rear delt machine (slow eccentric)
1 warm up set

1. 8@39kg
2. 8@45kg
3. Drop set : 8@52kg + 10@45kg + 12@39kg

2. Chest Dips (5 sec eccentric)
1 warm up set without slow eccentric

1. 6@Bodyweight
2. 6@Bodyweight
3. Mtor : 5@bodyweight

3. Lat Pulldown (overhand grip)
1 warm up set

1. 6@45kg
2. 6@59kg
3. Rest Pause : 6-3-2-1@66kg

4. DB shoulder press
1 warm up set

1. 8@18kg
2. 8@22kg
3. Drop Set : 6@26kg 6@22kg 8@16kg

[jibb]

Day 6

1. Seated leg curl (slow eccentric)
1 warm up set

1. 8@32kg
2. 6@41kg
3. Mtor set : 7@41kg

2. Front squat with slow eccentric (first time front squatting…)
1 warm up set

1. 6@40kg
2. 6@50kg
3. Mtor set : 6@50kg

3. Standing EZ bar curl
1 warm up set

1. 10@20kg
2. 8@30kg
3. Rest pause : 6-3-2-1@40kg

4. Close grip decline press
1 warm up set

1. 10@40kg
2. 6@60kg
3. Rest Pause : 3-3-1@70kg

Ab work
3x 1min plank + 10@36kg seated crunch

[jibb]

Day 7

Extra day (normally it’s my rest day)

1. Bent Over barbell row (underhand grip)
2 warm up sets

1. 8@60kg
2. 8@70kg
3. Drop Set : 6@80kg 8@60kg 10@40kg

2. Reverse grip incline db press
1 warm up sets

1. 8@20kg
2. 8@24kg
3. DS : 6@28kg 6@22kg 6@16kg

3. DB bent over row (hold contraction 2sec)
1 warm up set

1. 8@16kg
2. 8@20kg
3. Rest Pause : 6-4-2@24kg

4. Low To High câble fly 5sec eccentric
1 warm up set

1. 6@5.7kg
2. 6@7.9kg
3. MTOR : 6@7.9kg

5. Machine latéral raise
1 warm up set

1. 5-5-5@32kg
2. 5-5-5@36kg
3. DS : 5-5-5@36kg 5-5-5@27kg 5-5-5@18kg

[jibb]

27/12/2017 :

1. Chest supported Row (machine) with 2 sec contraction hold
2 warm-up sets

1. 6@45kg
2. 6@54kg
3. Double Rest pause 6-3-3@65kg

2. Barbell Bench Press
2 warm-up sets

1. 6@60kg
2. 6@80kg
3. Double Rest pause 5-2-2-1@90kg with iso hold on the last rest pause set (15sec)

3. DB Pullover with a slow eccentric (4-5 sec)

1. 6@16kg
2. 6@20kg
3. mTOR set (5sec eccentric + 2 sec stretch hold) 6@24kg

4. Tri set : bent over lateral raise + seated lateral raise + standing lateral raise

1. 6/6/6@4kg
2. 6@6kg / 6/6@8kg
3. 6@8kg / 6/6@12kg + 6@6kg / 6/6@8kg + 6@4kg / 6/6@6kg

[jibb]

28/12/2017

1. Romanian Deadlift
2 warm up sets

1. 6@60kg
2. 6@70kg
3. Double Rest Pause 6-4-3@95kg

2. Leg Extension (2sec top hold)
1 Warm up set

1. 6@32kg
2. 6@41kg
3. Drop Set 8@50 + 10@41kg + 10@32kg

3. Hammer Curl
1 Warm up set

1. 8@12kg
2. 6@16kg
3. Drop Set 6@20kg + 8@16kg + 10@12kg

4. Lying dumbell triceps extension
1 warm up set

1. 8@8kg
2. 6@12kg
3. mTOR 6@14kg

Ab work
10 side crunch (each side) + 1min plank + 10@36kg cable crunch (x2)