jsa47 log

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Re: jsa47 log

Postby jsa47 » Tue Feb 12, 2013 2:19 am

2/11/13
90 sec. rest on everything
Pullup

B.W.+45 5x5
W.G. Pulldown
195 3x10
N.G. Cable Row
235 4x10
Back Ext.
B.W. x 10
+25 x 10
+45 x 10
Curls
90 5x5
Alt. Curls
20's x 26
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Re: jsa47 log

Postby jsa47 » Wed Feb 13, 2013 2:20 am

2/12/13
90 sec. rest on everything
Bench

225 x 5,5,5,5,4
Crossover
40's 2x10
Press
Bar x 10
95 x 10
115 x 10
135 x 3
Pushdown
165 x 10,10,10,8
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Re: jsa47 log

Postby jsa47 » Wed Feb 13, 2013 11:30 pm

2/13/13
60 sec. rest except for strip set
Leg Ext.

45 x 10
90 x 10
135 x 10
160 x 10
Strip Set
180 x 10
135 x 6
90 x 4
45 x 8
Leg Curls
45 x 10
70 x 6
45 4x10
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Re: jsa47 log

Postby jsa47 » Thu Feb 14, 2013 11:40 pm

2/14/13
AMRAP 30 sec. rest on everything
Pullup

B.W. x 15,7,4
N.G. Cable Row
240 x 11,6,5
Curls
60 x 14,5,3
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Re: jsa47 log

Postby jsa47 » Sat Feb 16, 2013 1:42 am

2/15/13
AMRAP 45 sec. rest on everything
Bench

185 x 15,5,3
Press
115 x 10,3,2
Dips
B.W.+70 x 14,4,2
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Re: jsa47 log

Postby jsa47 » Sun Feb 17, 2013 2:06 am

2/16/13
Squat

Bar x 5
95 x 5
135 x 5
185 x 5
205 x 2
225 x 1
195 x 5x3 (120 sec. rest)
135 x 14
R.D.L.
Bar x 10
95 x 10
135 x 3x10 (90 sec. rest)

My lower back pain won't go away. Maybe I need to take a month or 2 off from squats. :(
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Re: jsa47 log

Postby jsa47 » Tue Feb 19, 2013 2:16 am

2/18/13
B.W. 150
amrap 30 sec. rest on everything
Pullup

B.W.+25 x 10,5,3
N.G. Cable Row
250 x 13,7,5
Curls
70 x 10,5,3
Last edited by jsa47 on Wed Feb 20, 2013 2:18 am, edited 1 time in total.
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Re: jsa47 log

Postby jsa47 » Wed Feb 20, 2013 2:17 am

2/19/13
amrap 30 sec. rest on everything
Bench

200 x 13,4,3
Press
115 x 11,5,2
Dips
B.W.+80 x 11,4,2
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Re: jsa47 log

Postby jsa47 » Thu Feb 21, 2013 1:39 am

2/20/13
30 sec. rest
Leg Ext.

25 x 10
50 x 10
75 x 10
100 x 10
125 x 10
Strip Set
150 x 10
125 x 4
100 x 3
75 x 3
50 x 5
25 x 10
Leg Curls
30 sec. rest

25 x 10
50 x 8
75 x 3
50 x 7
25 x 20
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Re: jsa47 log

Postby jsa47 » Fri Feb 22, 2013 12:58 am

2/21/13
B.W. 146
amrap 30 sec. rest on everything
Pullup

B.W.+30 x 10,5,2
N.G. Cable Row
260 x 12,7,5
Curls
75 x 9,5,3
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Re: jsa47 log

Postby jsa47 » Sat Feb 23, 2013 2:29 am

2/22/13
B.W. 146
amrap 30 sec. rest on everything
Bench

Bar x 10
95 x 4
135 x 4
185 x 3
205 x 11,4,3
Press
Bar x 10
120 x 10,3,3
Dips
B.W.+90 x 9,2,2
Chain "Rollouts"
5 x 5
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Re: jsa47 log

Postby jsa47 » Sun Feb 24, 2013 1:04 am

2/23/13
Squat

Bar x 10
95 2x10
115 2x5
135 x 10

Light work until my back is better.
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Re: jsa47 log

Postby jsa47 » Sun Feb 24, 2013 10:43 pm

2/24/13
rest long enough to change weights
R.D.L.

Bar x 5
95 x 5
115 x 5
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5
245 x 3
I'll probably end up hurting myself, but I can't stay away from the weights.

Trying out the snatch. lots of reps with the bar.
I'm going to order a bumper plate set soon so I can get into the Olympic lifts.
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Re: jsa47 log

Postby jsa47 » Tue Feb 26, 2013 2:32 am

2/25/13
B.W. 151
90 sec. rest on everything
Pullup

B.W. x 5
+5 x 5
+10 x 5
+15 x 5
+20 x 5
+25 x 5
+30 x 5
+35 x 5
+40 x 4
Cable Rows
150 x 8
170 x 8
190 x 8
210 x 8
230 x 8
250 x 8
270 x 8
290 x 7
Curls
Bar x 5
30 x 5
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 4
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Posts: 187
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Re: jsa47 log

Postby jsa47 » Thu Feb 28, 2013 2:12 am

2/27/13
B.W. 151
Bench

Bar x 10
95 x 5
150 x 3
205 x 3
215 x 10x3 (90 sec. rest)
Press
Bar x 5
95 x 2
125 x 11,5,2 (amrap 30 sec. rest)
Dips
B.W.+90 x 10,3,2 (amrap 30 sec. rest)
Chain "Rollout"
5x5
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