8/28
Today is my second day on Jason’s program. Today was a bench day.
Bench Press Work Sets:
3 Board Press:
The first set was the last I unracked myself, and it was a little shaky. That’s why I only went up to 230 on the next, but I got a lift off and it was a lot more solid. With a lift off and some confidence after my second set I bumped up to 245. I felt strong with 245; I sort of misgrooved the first one and had to get it back after that, but everything until the last rep felt quick.
Incline DB Press:
I felt kind of weak grabbing the 50s, but I knew I had 5 sets of 10 reps to do, and I was glad I didn’t go heavier. From the third set on, the last few reps were grinders. I’d trashed my triceps going into the DB presses, and I really couldn’t have gone much heavier at that time.
3D Band Pull Aparts alternated with Triceps Cable Pushdowns:
3D Band Pull Aparts:
Pushdowns:
My triceps were lit up after this session. I’m going to enjoy Wednesday by eating and sleeping a lot. Next time in the gym is Thursday for deadlifts - which will be a bitch.
8/30
Deadlifts from 2 inch deficit:
Backdown deadlift sets from the floor:
Seated Row:
Neutral Grip Pulldown:
Glute Ham Raise:
DB Curl:
Sparty1
September 1, 2012, 4:20pm
83
8/31
Bench/Bench Assistance Day
Incline BB Bench - Max Reps:
Seated DB OH Press:
Dips:
DB Lat Raise:
Side Bends:
Weighted Planks (45 lbs. plate on my back):
Sparty1
September 3, 2012, 11:02pm
84
9/2
Week 2, Day 1 - Squat Day
Squats:
Paused Squats:
RDL:
Walking DB Lunge:
Hanging Leg Raises:
Sparty1
September 8, 2012, 1:02am
85
9/4
Week 2 Day 2 - Bench
Bench Press
Floor Press
Incline DB Press
Band Pull Aparts
Triceps Pushdown:
Sparty1
September 8, 2012, 1:04am
86
9/6
Week 2 Day 3 - Deadlift
Deadlift from 2 inch platform:
Deadlift from floor:
Seated Row:
Neutral Grip Pulldown:
GHR
DB Curls:
Sparty1
September 8, 2012, 1:08am
87
9/7
Week 2 Day 4 - Incline Bench
Incline BB Bench - Max Reps:
Seated OH DB Press:
Dips:
DB Lat Raise:
Side Bends:
GHR Situps:
Sparty1
September 11, 2012, 2:28pm
88
9/9
Week 3, Day 1
Squats:
Paused Squats:
RDLs:
Walking DB Lunges:
GHR Situps:
Sparty1
September 11, 2012, 2:30pm
89
9/10
Week 3, Day 2
Bench Press:
Floor Press:
Incline DB Press:
3D Band Pull Aparts:
Triceps Pushdowns:
Sparty1
September 14, 2012, 1:49am
90
9/12
Week 3, Day 3
2’ Platform Deadlifts:
Deadlifts:
Seated Row:
Neutral Grip Pulldown:
GHR:
DB Curls:
Sparty1
September 14, 2012, 1:52am
91
9/13
Week 3, Day 4
Incline BB Bench Press - Max Reps:
Seated DB OH Press:
Dips:
DB Lat Raise:
Side Bends:
Weighted Plank:
GHR Situps:
Sparty1
September 18, 2012, 2:37am
92
9/17
Week 4, Day 1 - Squat Day
Squats:
Paused Squats:
RDLs:
Walking DB Lunges:
GHR Sit Ups:
Sparty1
September 19, 2012, 12:59am
93
9/18
Week 4, Day 2 - Bench Press
Bench Press:
Floor Press:
Incline DB Press:
3D Band Pull Aparts:
Triceps Pushdowns:
Sparty1
September 21, 2012, 7:03pm
94
9/20
Week 4, Day 3 - Deadlifts
2’ Deficit Deadlifts:
Deadlifts off the floor:
Seated Neutral Grip Row:
Neutral Grip Pulldown:
GHR:
DB Curls:
Sparty1
September 24, 2012, 1:54pm
95
9/21
Week 4, Day 4
Incline BB Bench Press, max reps:
Seated DB OHP:
Dips:
DB Lat Raise:
Side Bends:
Standing Banded Abs:
Sparty1
September 24, 2012, 1:59pm
96
9/23
Week 5, Day 1 - Squat Day
Squats:
Paused Squats:
RDL:
Walking DB Lunge:
GHR Sit Ups:
Sparty1
October 11, 2012, 1:36pm
97
9/24
Week 5, Day 2 - Bench Press
Bench:
Floor Press:
Incline DB Press:
3D Band Pullaparts:
Triceps Pushdowns:
Sparty1
October 11, 2012, 1:41pm
98
9/26
Week 5, Day 3 - Deadlift Day
Deadlift:
315x10
Seated Row:
Neutral Grip Pulldown:
GHR:
DB Curl:
Sparty1
October 11, 2012, 1:43pm
99
9/27
Week 5, Day 4 - Incline Bench
155x19
Seated DB OHP:
Dips:
DB Lat Raise:
Side Bends:
Standing Abs w/ Band:
Sparty1
October 11, 2012, 1:45pm
100
10/4 - Deload #1
Week 6, Day 1
Squat:
Pullups x 16
Hamstring Curls:
Pallof Presses: