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  • 7/29 - Wk 3 - Day 2, Tier 2
    Loading:

    A1. NG Pullups
    bw x 10

    A2. Rack Pulls
    345 x 7

    A3. NG Pullups
    bw x 8

    B1. Decline Smith
    245 x 9

    B2. Pec Dec
    140 x 12

    C1. Smith BNP
    155 x 9

    C2. KB Front Raises
    26 x 12

    Pump:
    A1. DB Walking Lunges - 25s x 26
    A2. TG Leg Press - 160 x 31
    A3. TG LP Calve - 140 x 25 - feel on these were shit because of the quad cramps
    ---60 second rest---
    B1. Walking Lunges - 25 x 16
    B2. Glute Ext Machine - 40 x 27
    My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

    Comment


    • 7/31 wk 3 day 3 Tier 2 - Lower Muscle Rounds

      A. 1 Leg - Leg Press
      2pps x 4/4/4/4/3 - 1pps x 4

      B. Smith Front Squat
      185 x 4/4/3 - 95 x 4/4/4

      C. Leg Extensions
      130 x 4/4/4/4/3 - 90 x 4

      D. DB Leg Curls
      25 x 4/4/4/3 - 15 x 4/4

      E. Smith Calve
      225 x 4/4/4/4/4/7

      F. LP Calve
      4pps x 4/4/4/4/3 - 3pps x 4

      G. Cable Curl
      90 x 4/4/4/4/4/6

      H. Rev BB Curl
      45 x 4/4/4/4/4/5

      I. HLR
      bw x 4/4/4/4/2 - bw x 4

      I can not get the form down on any type of front squat. Nothing feels right. Tried using super slow eccentrics with pause at bottom but have too much going on with bar positioning and leaning to get a good mind-muscle connection in my legs. Very frustrating but solid day overall.

      First weekend in about a month that we are not traveling. Going to get some stuff done around the house, hit the gym around noon then hopefully chill out by the pool the rest of the afternoon. I hope everyone has a great weekend.
      My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

      Comment


      • 8/1 - Wk 3 Day 4 Tier 2

        A. CG Pulldowns
        130 x 4/4/4/4/4/6

        B. Dead Stop BB Rows
        135 x 4/4/4/4/4/3

        C. WG Pulldown
        130 x 4/4/4/4/4/6

        D. Pec Dec
        140 x 4/4/4/4/2 - 100 x 4

        E. DB Scoop Incline Flye
        30 x 4/4/4/4/4/7

        F. BB High Row
        75 x 4/4/4/4/4/6

        G. Cable Laterals
        30 x 4/4/2 - 10 x 4/4/4

        H. Straight Bar PD
        100 x 4/4/4/4/4/8

        I. Decline Situp
        +25 x 4/4/4/4/2 - bw x 4

        ----------------------

        8/2 - Wk 4, Day 1 - Tier 2

        Loading:
        A1. Squat - 275 x 7

        A2. Leg Ext - 145 x 14

        A3. Squat - 245 x 9

        A4. BB Glute Ext - 195 x 12

        B. TG Adductor Machine - 110 x 15x6 = 21

        C. LP Calve - forgot

        Pump:
        A1. Low Incline DB Bench - 55 x 28
        A2. TG Low Row - 120 x 23
        --60s rest--
        A3. Band Pushups - purple x 17
        A4. Dante Rows - 70 x 18

        B1. DB Front Raise - 15 x 24+11 partials
        B2. Decline Crunch - bw x 28
        --60s rest--
        B3. Band Pullapart - purple x 38
        B4. Obliques - 45 x 24

        C1. Rope Ext - 30 x 5's in the hole
        C2. BB Curl - 45 x 5's in the hole

        Schedule has been a bit crazy as will continue to be so throughout this week and maybe next. Will end up training 3 straight (maybe even 4) days but recovery feels good and workouts are still solid so going to keep pushing. Not ideal but as long as I feel that my recovery is there and nutrition stays on point then will continue to push.

        Also completely forgot to do calves yesterday. There was someone on the leg press when i got ready to do them so moved on to the pump sets of the workout and totally forgot to go back and do them. Will knock them out today.
        My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

        Comment


        • 8/3 - Week 4 Day 2 Tier 2
          Loading:

          A1. T-Bar Rows - 4pl x 8

          A2. Rack Chins - +25 x 10

          A3. T-Bar Rows - 3p+25 x 7

          B1. Decline DB Bench - 95 x 10

          B2. TG Chest Press - 120 x 12

          C1. High Incline BB - 165 x 8

          C2. Seated RD Flye - 25 x 11

          Pump:
          A1. Leg Press - 2pps x 5s in the hole
          A2. Leg Ext - 50 x 16 + 13 partials
          A3. Leg Press Calve - 2pps x 5s in the hole
          --60s rest---
          B1. DB Split Squats - 40 x 30 (left) 40 x 22 (right)
          B2. Hypers - +25 x 26

          Was my 4th day in a row to train which is less than ideal. Solid session considering but hit a wall once I got to the pump sets. I was able to get a decent pump from it but was less than ideal.
          Much needed day off today then back at it tomorrow.

          My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

          Comment

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