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JayPowerFitness



Legs

Posted by JayPowerFitness, 17 April 2018 · 516 views

Low Bar Squat

  • 135 Lb x 6 reps
  • 135 Lb x 6 reps
  • 155 Lb x 5 reps
  • 185 Lb x 4 reps
  • 185 Lb x 4 reps
  • 185 Lb x 4 reps

Seated Leg Curl

  • 70 Lb x 10 reps
  • 70 Lb x 10 reps
  • 85 Lb x 10 reps
  • 85 Lb x 10 reps

Seated Calf Raise

  • 45 Lb x 25 reps
  • 45 Lb x 25 reps
  • 45 Lb x 25 reps
  • 45 Lb x 25 reps
  • 45 Lb x 25 reps

Leg Extension

  • 85 Lb x 10 reps
  • 85 Lb x 10 reps
  • 85 Lb x 10 reps
  • 85 Lb x 10 reps

Bodyweight

140 Lb



No additional notes




Shoulders/Back

Posted by JayPowerFitness, 16 April 2018 · 184 views

Incline Bench Press

  • 95 Lb x 10 reps + 55 Lb Rep PR
  • 105 Lb x 8 reps
  • 115 Lb x 6 reps
  • 115 Lb x 6 reps
  • 125 Lb x 6 reps

Single Arm Cable Shoulder Raise

  • 20 Lb x 8 reps
  • 20 Lb x 8 reps

Seated Dumbbell Shoulder Press

  • 35 Lb x 10 reps
  • 40 Lb x 8 reps
  • 45 Lb x 6 reps + 10 Lb Rep PR

Barbell Shrug

  • 135 Lb x 15 reps
  • 135 Lb x 15 reps
  • 135 Lb x 15 reps
  • 135 Lb x 15 reps
  • 135 Lb x 15 reps

Rear Delt Fly

  • 70 Lb x 12 reps + 50 Lb Rep PR
  • 70 Lb x 10 reps + 10 Lb Rep PR
  • 75 Lb x 10 reps + 15 Lb Rep PR
  • 70 Lb x 10 reps + 10 Lb Rep PR

Dumbell Rear Delt Flye

  • 10 Lb x 10 reps
  • 10 Lb x 10 reps
  • 10 Lb x 10 reps
  • 10 Lb x 10 reps

Bodyweight

140 Lb



No additional notes




Legs

Posted by JayPowerFitness, 12 April 2018 · 162 views

Low Bar Squat

  • 135 Lb x 6 reps
  • 135 Lb x 6 reps
  • 185 Lb x 4 reps
  • 185 Lb x 4 reps
  • 205 Lb x 3 reps
  • 205 Lb x 3 reps
  • 225 Lb x 2 reps
  • 250 Lb x 2 reps

Seated Calf Raise

  • 45 Lb x 25 reps
  • 45 Lb x 25 reps
  • 45 Lb x 25 reps
  • 45 Lb x 25 reps
  • 45 Lb x 25 reps

Barbell Shrug

  • 135 Lb x 15 reps
  • 135 Lb x 15 reps
  • 135 Lb x 15 reps
  • 135 Lb x 15 reps
  • 135 Lb x 15 reps

Smith Machine Calf Raise

  • 135 Lb x 25 reps
  • 135 Lb x 25 reps
  • 135 Lb x 25 reps
  • 135 Lb x 25 reps
  • 135 Lb x 25 reps

Leg Extension

  • 80 Lb x 12 reps
  • 80 Lb x 12 reps
  • 80 Lb x 12 reps
  • 80 Lb x 12 reps
  • 80 Lb x 12 reps

Bodyweight

139.8 Lb



No additional notes




10 April 2018 - 10:22 AM

Posted by JayPowerFitness, 10 April 2018 · 168 views

Seated Barbell Shoulder Press

  • 95 Lb x 10 reps
  • 95 Lb x 10 reps
  • 95 Lb x 10 reps
  • 95 Lb x 10 reps

Upright Barbell Row

  • 95 Lb x 10 reps
  • 95 Lb x 10 reps
  • 95 Lb x 10 reps
  • 95 Lb x 10 reps
  • 95 Lb x 10 reps

Single Arm Cable Shoulder Raise

  • 20 Lb x 10 reps
  • 20 Lb x 10 reps
  • 20 Lb x 10 reps
  • 20 Lb x 10 reps

Seated Dumbbell Shoulder Press

  • 35 Lb x 10 reps
  • 35 Lb x 10 reps
  • 35 Lb x 12 reps

Dumbbell Front Raise

  • 10 Lb x 10 reps
  • 10 Lb x 10 reps
  • 10 Lb x 10 reps

Bodyweight

139.8 Lb



No additional notes




Chest/Biceps/Triceps

Posted by JayPowerFitness, 06 April 2018 · 227 views

Bench Press (Touch & Go)

  • 135 Lb x 8 reps
  • 135 Lb x 6 reps
  • 185 Lb x 5 reps
  • 185 Lb x 5 reps
  • 205 Lb x 3 reps
  • 205 Lb x 3 reps
  • 225 Lb x 2 reps
  • 225 Lb x 2 reps

Incline Bench Press

  • 35 Lb x 10 reps
  • 35 Lb x 10 reps
  • 40 Lb x 10 reps
  • 40 Lb x 10 reps

Tricep Rope Pulldown

  • 60 Lb x 10 reps
  • 50 Lb x 12 reps
  • 50 Lb x 12 reps
  • 50 Lb x 12 reps
  • 50 Lb x 12 reps
  • 50 Lb x 12 reps
  • 50 Lb x 12 reps

Barbell Curl

  • 45 Lb x 10 reps
  • 45 Lb x 10 reps
  • 55 Lb x 10 reps
  • 55 Lb x 10 reps

Single Arm Cable Curl

  • 20 Lb x 10 reps
  • 20 Lb x 10 reps
  • 20 Lb x 10 reps

Tricep Cable Kickback

  • 30 Lb x 10 reps + 10 Lb Rep PR
  • 30 Lb x 10 reps + 10 Lb Rep PR
  • 30 Lb x 10 reps + 10 Lb Rep PR

Bodyweight

143 Lb



No additional notes




Chest/Biceps/Triceps

Posted by JayPowerFitness, 04 April 2018 · 123 views

Bench Press (Touch & Go)

  • 135 Lb x 10 reps
  • 135 Lb x 8 reps
  • 160 Lb x 5 reps
  • 185 Lb x 5 reps
  • 185 Lb x 3 reps
  • 205 Lb x 3 reps
  • 205 Lb x 3 reps
  • 220 Lb x 2 reps
  • 225 Lb x 1 reps
  • 225 Lb x 1 reps

Flat Bench Cable Fly

  • 30 Lb x 12 reps
  • 40 Lb x 10 reps
  • 30 Lb x 12 reps
  • 30 Lb x 12 reps

Tricep Rope Pulldown

  • 40 Lb x 18 reps
  • 40 Lb x 15 reps
  • 40 Lb x 15 reps
  • 40 Lb x 12 reps

Incline Prone Curl

  • 45 Lb x 10 reps
  • 45 Lb x 10 reps
  • 45 Lb x 10 reps

Standing Dumbbell Curl

  • 0 Lb x 0 reps

Bodyweight

143.4 Lb



No additional notes




Shoulders/Teaps

Posted by JayPowerFitness, 03 April 2018 · 141 views

Seated Barbell Shoulder Press

  • 115 Lb x 8 reps
  • 115 Lb x 8 reps
  • 115 Lb x 8 reps
  • 115 Lb x 8 reps
  • 95 Lb x 6 reps + 40 Lb Rep PR

Dumbbell Front Raise

  • 10 Lb x 8 reps
  • 10 Lb x 8 reps
  • 10 Lb x 8 reps

Upright Barbell Row

  • 95 Lb x 10 reps
  • 95 Lb x 12 reps
  • 95 Lb x 12 reps
  • 95 Lb x 10 reps

Barbell Shrug

  • 135 Lb x 12 reps
  • 135 Lb x 12 reps
  • 135 Lb x 12 reps
  • 135 Lb x 12 reps
  • 135 Lb x 10 reps

Plate Raise

  • 25 Lb x 12 reps
  • 25 Lb x 12 reps
  • 25 Lb x 10 reps
  • 25 Lb x 10 reps

Seated Dumbbell Shoulder Press

  • 30 Lb x 10 reps
  • 30 Lb x 10 reps
  • 30 Lb x 10 reps

Bodyweight

139.8 Lb



No additional notes




Legs

Posted by JayPowerFitness, 02 April 2018 · 124 views

Low Bar Squat

  • 135 Lb x 8 reps
  • 135 Lb x 8 reps
  • 185 Lb x 4 reps
  • 185 Lb x 4 reps
  • 205 Lb x 3 reps
  • 205 Lb x 3 reps

Seated Calf Raise

  • 45 Lb x 25 reps
  • 45 Lb x 25 reps
  • 45 Lb x 25 reps
  • 45 Lb x 25 reps

Leg Extension

  • 85 Lb x 12 reps
  • 100 Lb x 10 reps + 10 Lb Rep PR
  • 100 Lb x 12 reps + 15 Lb Rep PR
  • 100 Lb x 12 reps + 15 Lb Rep PR
  • 100 Lb x 12 reps + 15 Lb Rep PR
  • 115 Lb x 15 reps

Smith Machine Calf Raise

  • 100 Lb x 25 reps
  • 100 Lb x 25 reps
  • 100 Lb x 25 reps
  • 100 Lb x 25 reps

Bodyweight

139.4 Lb



No additional notes




29 March 2018 - 09:15 PM

Posted by JayPowerFitness, 29 March 2018 · 134 views

Upright Barbell Row

  • 115 Lb x 10 reps
  • 115 Lb x 10 reps
  • 115 Lb x 10 reps
  • 115 Lb x 10 reps

Barbell Shrug

  • 135 Lb x 10 reps
  • 135 Lb x 10 reps
  • 135 Lb x 10 reps
  • 135 Lb x 10 reps
  • 135 Lb x 10 reps
  • 135 Lb x 10 reps

Lat Pulldown (V-Bar)

  • 90 Lb x 10 reps
  • 90 Lb x 10 reps
  • 90 Lb x 10 reps
  • 90 Lb x 10 reps

Machine Shoulder Press

  • 115 Lb x 10 reps + 15 Lb Rep PR
  • 115 Lb x 10 reps + 15 Lb Rep PR
  • 115 Lb x 10 reps + 15 Lb Rep PR

Bodyweight

141 Lb



No additional notes




Chest/Biceps/Triceps

Posted by JayPowerFitness, 27 March 2018 · 108 views

Bench Press (Touch & Go)

  • 135 Lb x 6 reps
  • 135 Lb x 6 reps
  • 150 Lb x 5 reps
  • 165 Lb x 4 reps
  • 185 Lb x 4 reps
  • 185 Lb x 4 reps @ 5
  • 205 Lb x 3 reps @ 6.5
  • 205 Lb x 3 reps @ 6.5
  • 215 Lb x 2 reps @ 7
  • 225 Lb x 2 reps @ 8
  • 225 Lb x 2 reps @ 8

Decline Bench Press

  • 135 Lb x 10 reps
  • 135 Lb x 10 reps
  • 135 Lb x 10 reps
  • 135 Lb x 10 reps

Tricep Rope Pulldown

  • 40 Lb x 15 reps
  • 40 Lb x 15 reps
  • 50 Lb x 10 reps
  • 50 Lb x 10 reps
  • 50 Lb x 12 reps
  • 60 Lb x 10 reps

Pec Deck (Machine Fly)

  • 70 Lb x 10 reps
  • 70 Lb x 10 reps
  • 75 Lb x 10 reps
  • 90 Lb x 10 reps

Dumbbell T Curl

  • 10 Lb x 10 reps
  • 10 Lb x 10 reps
  • 10 Lb x 10 reps

Barbell Curl

  • 55 Lb x 10 reps
  • 55 Lb x 10 reps
  • 55 Lb x 10 reps

Bodyweight

139 Lb



No additional notes








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