Jay’s Workout Journal
Workouts for the Week 11-22 to 11-26
Was a decent week of workouts, ended up missing a squat workout on Thursday due to Thanksgiving, but not a big deal. Next week is the last week of training before the meet so I hope to wrap up this training cycle with a bang! 11-22-10 Deadlift Day Deadlifts w/ Quad Looped Mini Bands:... »
Workouts for the Week 11-15-10 to 11-19-10
11-15-10 Deadlift Day Sumo Deadlift: 135×8, 5, 225×3, 315×1, 365×1, 405×1, 465×1, 505×1, 365 6×1 Barbell Rows: 135 2 sets of 10, 95lbs 2 sets of 15; supersetted with Shrugs: 225 4 sets of 12 Lat Pulldowns: 7 sets of 10-12 Abs 11-16-10 Light Bench Day Close Grip Bench/Supra Bar Extensions/Rolling DB Extensions Complex:... »
Workouts for the Week: 11-8 to 11-12
I decided that rather than make a post for every workout to just make one post for each week’s worth of workouts. This week was definitely awesome! 11-8-10 Deadlift Day Sumo Deadlifts: 135×8, 5, 225×3, 315×1, 365×1, 405×1, 455×1, 500×1, 315 6×1 Shrugs: 225×10, 245×10, 275×10, 300×8, 225×20 Reverse Hypers: 50lbs 4 sets of... »
Workout Journal 11-5-10
Got a little bit off track with the workouts because of orientation for my new job this week, but hopefully now the schedule should be back to normal again. Bench Day Bench Press: 45×20, 10, 95×5, 135×5, 155×1, 185×1, 205×1, 225×1, 250×1, 225×5, 205×8, 185×5 (feet in the air) Seated OH Press: 95×10, 105... »
Workout Journal 10-28-10
Squat Day: Squats: 45 2 sets of 8, 135×5, 185×3, 225×1, 275×1, 315×5, 300 2 sets of 5, 275 5 sets of 5 Leg Press: 1 set of 10, 3 sets of 15 Glute Ham Raises: bodyweightx8, looped mini band 3 sets of 8 Calve Raises: 2 sets of 12, 2 sets of 15... »
Workout Journal 10-26-10
Bench Day Bench Press: 45×20,10, 95×5, 135×5, 185×1, 205×1, 235×3, 225×3, 205×6, 135×10 (135 set feet in the air, reps paused) Overhead DB Bench: 40′sx10, 45′s 3 sets of 10 Upright Row Press: 45×12, 55 2 sets of 10, 45×12 Pec Deck: 4 sets of 12, 3 drop sets of 12 Hammer curls Decent... »
Workout Journal 10-25-10
Deadlift Day Deficit Deadlifts standing on a 45lb plate: 135×8,5 225×3, 275×1, 315×1, 365×1, 405×1, 455×1, 475×1 DB Rows: 70′sx10, 80′sx10, 90′sx8, 100′sx8, 70′sx15 Iso Row: 1 platex10, 1 plate +25lb 3 sets of 10 Reverse Hyper: 50lbsx10, 60lbsx10, 70lbsx10, 50lbsx12 Medicine Ball Twists: 4 sets of 50 (25 each side) compounded with Ab... »
Workout Journal 10-21-10
Squat Day: Box Squats with choked blue bands: 45 2 sets of 8, 45×5 (bands on), 95×3, 135×3, 155×3, 185×3, 205×3, 225×5, 2 sets of 3, 135 3 sets of 3 (speed sets) Lunges: 65lbs 4 sets of 6 (each leg), compounded with: Banded Good Mornings: Blue band + 10lb plate 4 sets of... »
Workout Journal 10-19-10
Bench Day Bench Press: 45×20, 10, 95×5, 135×5, 155×3, 185×1, 205×1, 230 3 sets of 3 Leverage Press: 1 plate 4 sets of 12 DB Press: 50′s 3 sets of 15, 40′sx15 Rear Delts Hammer Curls Another solid workout. Benches felt heavier than expected but got all the reps I needed to today so... »
Workout Journal 10-18-10
Deadlift Day Conventional deadlifts w/ double looped blue band: 135×8,5 (start using band) 135×5, 225×3, 275×1, 315×3, 10 singles DB rows: 70lbs 4 sets of 15 Reverse Hypers: 40lbs 4 sets of 12 Lat Pulldowns: 3 sets of 10, 4 drop sets Pulldown Abs Solid workout. Was still feelin a bit sore and stiff from... »
