2016 Log
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JonA8101/12/16 @ 13:18
JonA8105/12/16 @ 19:43
Proper session!
05.12.16
Bench - Max Legal grip, 1ct paused
77.5 x5
92.5 x5
110 x8
110 3x5
110 x7
Seated Press
40 x8
50 x8
60 x8
70 x4
60 x4
BB Row - hold at top
60 4x8
H/Curls 15s 4x12
Pushdown 4x12
05.12.16
Bench - Max Legal grip, 1ct paused
77.5 x5
92.5 x5
110 x8
110 3x5
110 x7
Seated Press
40 x8
50 x8
60 x8
70 x4
60 x4
BB Row - hold at top
60 4x8
H/Curls 15s 4x12
Pushdown 4x12
JonA8108/12/16 @ 20:21
08.12.16
Squat - Sleeves, belt
100 x5
120 x3
140 x2
167.5 5x5
Deadlift - T&G, straps
110 x3
140 x3
160 5x5
Leg Ext 4x8
Leg Curl 4x8
Calf Raise 4x8
Squats were in squat shoes; i remember why I stopped using these for raw squats now, calves are a bit painful. Work capacity is shocking atm.
Squat - Sleeves, belt
100 x5
120 x3
140 x2
167.5 5x5
Deadlift - T&G, straps
110 x3
140 x3
160 5x5
Leg Ext 4x8
Leg Curl 4x8
Calf Raise 4x8
Squats were in squat shoes; i remember why I stopped using these for raw squats now, calves are a bit painful. Work capacity is shocking atm.
JonA8108/12/16 @ 21:17
Post Edited: 08.12.2016 @ 21:21 PM by JonA81
Well this has been fun for the last half hour, does anyone else get these weird visual scotoma things after squatting?https://en.wikipedia.org/wiki/Scintillating_scotoma?wprov=sfla1
http://i.imgur.com/mbW2UZY.jpg
JonA8109/12/16 @ 13:38
09.12.16
Bench - Max Grip 1ct Pause
77.5 x3
102.5 x2
110 x2
125 x2
140 4x1
+RAM
140 2x5
Lat Pulldown 4x8
Cable Row 4x8
DB Rear Delts 4x12
Bench - Max Grip 1ct Pause
77.5 x3
102.5 x2
110 x2
125 x2
140 4x1
+RAM
140 2x5
Lat Pulldown 4x8
Cable Row 4x8
DB Rear Delts 4x12
JonA8118/12/16 @ 14:03
18.12.16
No plan atm just trying out a few things.
Hi Box Squat
100 x3
140 x3
180 x3
190 x3
200 x3
210 x2
Low Box Squat
140 3x5
Front Squat
60 3x5
Band GMs
Green 4x8
Leg Curls 4x8
No plan atm just trying out a few things.
Hi Box Squat
100 x3
140 x3
180 x3
190 x3
200 x3
210 x2
Low Box Squat
140 3x5
Front Squat
60 3x5
Band GMs
Green 4x8
Leg Curls 4x8
JonA8119/12/16 @ 19:57
19.12.16
Bench - Paused
60 x5
100 x3
125 x3
135 x3
127.5 5x3
Dips
Bw x5
+10 x5
+15 x3
Bw 2x5
Pulldowns 4x8
Cable Row 2x10
H/Curls 2x10
Bench - Paused
60 x5
100 x3
125 x3
135 x3
127.5 5x3
Dips
Bw x5
+10 x5
+15 x3
Bw 2x5
Pulldowns 4x8
Cable Row 2x10
H/Curls 2x10
JonA8121/12/16 @ 18:59
21.12.16
Squat
70 x5
120 x2
160 x2
200 x4
Deadlift
120 x1
160 x1 - DOH PB possibly
200 x1
240 1x2, 2x1
Front Squat
70 3x5
Green Band GMs 4x8
Band Pulldown Ab 2x20
Squats were ok felt like I could squeeze a few more reps out. Deadlifts were s**t, forgotten how to lol.
Squat
70 x5
120 x2
160 x2
200 x4
Deadlift
120 x1
160 x1 - DOH PB possibly
200 x1
240 1x2, 2x1
Front Squat
70 3x5
Green Band GMs 4x8
Band Pulldown Ab 2x20
Squats were ok felt like I could squeeze a few more reps out. Deadlifts were s**t, forgotten how to lol.
JonA8123/12/16 @ 21:02
Post Edited: 23.12.2016 @ 21:02 PM by JonA81
23.12.16Bench
60 x5
100 x3
130 x1
142.5 x1
145 x1
147.5 x1
150 x1
150 x3 - 2 board
Pin Press
130 3x2 - 3ct pause
130 x1 - 10ct pause
Dips 5x5
DB Row 2x10
Pulldowns 3x8
JonA8129/12/16 @ 12:45
29.12.16
Squats
60 x5
100 x3
140 x3
180 x2
200 x2
200 4x1
Bench
60 x5
110 x3
140 x3
150 x1
Dips 2x5
Viking Press up to 110x1
Squats were crap, Xmas plus going to a different gym for a change made 200 feel like 300. Bench felt decent.
Squats
60 x5
100 x3
140 x3
180 x2
200 x2
200 4x1
Bench
60 x5
110 x3
140 x3
150 x1
Dips 2x5
Viking Press up to 110x1
Squats were crap, Xmas plus going to a different gym for a change made 200 feel like 300. Bench felt decent.