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jzas



Deadlift Day Block 8 Week 1

Posted by jzas, 06 July 2017 · 20 views

Sumo Deadlift

  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 315 Lb x 1 reps
  • 365 Lb x 1 reps
  • 385 Lb x 1 reps
  • 330 Lb x 3 reps
  • 330 Lb x 3 reps
  • 330 Lb x 3 reps
  • 330 Lb x 3 reps
  • 330 Lb x 9 reps

Standing Overhead Press (OHP)

  • 45 Lb x 5 reps
  • 75 Lb x 3 reps
  • 105 Lb x 6 reps
  • 105 Lb x 6 reps
  • 105 Lb x 6 reps
  • 105 Lb x 6 reps

Paused DB Shrug

  • 70 Lb x 15 reps
  • 70 Lb x 15 reps
  • 70 Lb x 15 reps

Seated Leg Curl

  • 110 Lb x 15 reps
  • 110 Lb x 15 reps
  • 110 Lb x 15 reps

Dumbbell Triceps Extension

  • 50 Lb x 12 reps
  • 50 Lb x 12 reps
  • 50 Lb x 12 reps

Triceps Pushdown

  • 60 Lb x 12 reps
  • 60 Lb x 12 reps
  • 60 Lb x 12 reps

Bodyweight

204 Lb



No additional notes




Heavy Deadlift Day Block 7 Week 3

Posted by jzas, 30 June 2017 · 23 views

Sumo Deadlift (No Belt)

  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 315 Lb x 1 reps
  • 370 Lb x 1 reps + 10 Lb Rep PR
  • 320 Lb x 4 reps + 10 Lb Rep PR
  • 320 Lb x 4 reps + 10 Lb Rep PR
  • 320 Lb x 4 reps + 10 Lb Rep PR
  • 320 Lb x 5 reps + 35 Lb Rep PR

Standing Overhead Press (OHP)

  • 45 Lb x 5 reps
  • 75 Lb x 3 reps
  • 95 Lb x 1 reps
  • 105 Lb x 8 reps
  • 105 Lb x 8 reps
  • 105 Lb x 7 reps

Paused DB Shrug

  • 75 Lb x 12 reps
  • 75 Lb x 12 reps
  • 75 Lb x 12 reps

Lying Leg Curl

  • 75 Lb x 11 reps
  • 60 Lb x 15 reps
  • 60 Lb x 15 reps

Cable Overhead Triceps Extension

  • 70 Lb x 12 reps
  • 70 Lb x 12 reps
  • 70 Lb x 12 reps

Triceps Pushdown

  • 60 Lb x 10 reps
  • 55 Lb x 15 reps
  • 55 Lb x 15 reps

Bodyweight

201 Lb



No additional notes




Volume Bench Block 7 Week 3

Posted by jzas, 28 June 2017 · 23 views

Bench Press (Touch & Go)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 140 Lb x 12 reps + 15 Lb Rep PR
  • 140 Lb x 12 reps + 15 Lb Rep PR
  • 140 Lb x 12 reps + 15 Lb Rep PR
  • 140 Lb x 12 reps + 15 Lb Rep PR

Incline Bench Press (Paused)

  • 120 Lb x 5 reps
  • 120 Lb x 5 reps
  • 120 Lb x 5 reps
  • 120 Lb x 5 reps
  • 120 Lb x 5 reps

Paused DB Row

  • 70 Lb x 8 reps
  • 70 Lb x 8 reps
  • 70 Lb x 8 reps @ 9

Triceps Pushdown

  • 65 Lb x 20 reps + 15 Lb Rep PR
  • 70 Lb x 13 reps + 20 Lb Rep PR
  • 70 Lb x 12 reps + 8 Lb Rep PR
  • 70 Lb x 11 reps + 5 Lb Rep PR

Face Pull

  • 70 Lb x 12 reps + 5 Lb Rep PR
  • 70 Lb x 12 reps + 5 Lb Rep PR
  • 70 Lb x 12 reps + 5 Lb Rep PR
  • 70 Lb x 12 reps + 5 Lb Rep PR

Bodyweight

202 Lb



No additional notes




Volume Squat Block 7 Week 3

Posted by jzas, 27 June 2017 · 29 views

Front Squat

  • 45 Lb x 3 reps
  • 135 Lb x 2 reps
  • 185 Lb x 1 reps
  • 195 Lb x 6 reps + 10 Lb Rep PR
  • 195 Lb x 6 reps + 10 Lb Rep PR
  • 195 Lb x 6 reps + 10 Lb Rep PR
  • 195 Lb x 6 reps + 10 Lb Rep PR
  • 195 Lb x 6 reps + 10 Lb Rep PR

Kettlebell Swing

  • 35 Lb x 20 reps + 5 Lb Rep PR
  • 35 Lb x 20 reps + 5 Lb Rep PR
  • 35 Lb x 20 reps + 5 Lb Rep PR
  • 35 Lb x 20 reps + 5 Lb Rep PR

Bodyweight

202 Lb



Workout cut short due to dehydration.




Heavy Bench Block 7 Week 3

Posted by jzas, 26 June 2017 · 19 views

Bench Press (Paused)

  • 135 Lb x 3 reps
  • 155 Lb x 2 reps
  • 185 Lb x 1 reps
  • 195 Lb x 1 reps
  • 180 Lb x 4 reps
  • 180 Lb x 4 reps
  • 180 Lb x 4 reps
  • 180 Lb x 6 reps

T-Shirt Press

  • 150 Lb x 10 reps + 5 Lb Rep PR
  • 150 Lb x 9 reps + 15 Lb Rep PR

Seated Cable Row

  • 100 Lb x 12 reps
  • 100 Lb x 12 reps
  • 100 Lb x 11 reps

Cable Flyes

  • 22.5 Lb x 20 reps
  • 22.5 Lb x 20 reps
  • 22.5 Lb x 20 reps

Dumbbell Bicep Curl

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

Rear Delt Fly

  • 70 Lb x 12 reps
  • 70 Lb x 12 reps
  • 70 Lb x 12 reps
  • 70 Lb x 12 reps

Bodyweight

202 Lb



No additional notes




Heavy Squat Block 7 Week 3

Posted by jzas, 23 June 2017 · 21 views

Low Bar Squat (No Belt)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 275 Lb x 1 reps
  • 310 Lb x 1 reps + 15 Lb Rep PR
  • 265 Lb x 4 reps + 15 Lb Rep PR
  • 265 Lb x 4 reps + 15 Lb Rep PR
  • 265 Lb x 4 reps + 15 Lb Rep PR
  • 265 Lb x 8 reps + 15 Lb Rep PR

Romanian Deadlift (RDL)

  • 135 Lb x 3 reps
  • 185 Lb x 2 reps
  • 225 Lb x 1 reps
  • 245 Lb x 8 reps + 60 Lb Rep PR
  • 245 Lb x 8 reps + 60 Lb Rep PR
  • 245 Lb x 8 reps + 60 Lb Rep PR
  • 245 Lb x 8 reps + 60 Lb Rep PR

Bodyweight

201 Lb



No additional notes




Volume Bench Block 7 Week 2

Posted by jzas, 23 June 2017 · 24 views

Bench Press (Touch & Go)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 140 Lb x 15 reps
  • 140 Lb x 15 reps
  • 140 Lb x 13 reps + 10 Lb Rep PR

Incline Bench Press (Paused)

  • 45 Lb x 3 reps
  • 125 Lb x 4 reps
  • 120 Lb x 5 reps
  • 120 Lb x 5 reps
  • 120 Lb x 5 reps
  • 120 Lb x 5 reps

Paused DB Row

  • 75 Lb x 8 reps
  • 75 Lb x 7 reps

Triceps Pushdown

  • 50 Lb x 25 reps + 10 Lb Rep PR
  • 60 Lb x 14 reps + 10 Lb Rep PR
  • 60 Lb x 10 reps
  • 60 Lb x 10 reps

Face Pull

  • 65 Lb x 12 reps + 5 Lb Rep PR
  • 65 Lb x 12 reps + 5 Lb Rep PR
  • 65 Lb x 12 reps + 5 Lb Rep PR
  • 65 Lb x 12 reps + 5 Lb Rep PR

Bodyweight

200 Lb



No additional notes




Volume Squat Block 7 Week 2

Posted by jzas, 15 June 2017 · 30 views

Front Squat

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 185 Lb x 6 reps
  • 185 Lb x 6 reps
  • 185 Lb x 6 reps
  • 185 Lb x 6 reps
  • 185 Lb x 6 reps

Kettlebell Swing

  • 35 Lb x 15 reps + 5 Lb Rep PR
  • 35 Lb x 15 reps + 5 Lb Rep PR
  • 35 Lb x 15 reps + 5 Lb Rep PR
  • 35 Lb x 15 reps + 5 Lb Rep PR

Lat Pulldown

  • 90 Lb x 8 reps
  • 90 Lb x 8 reps
  • 90 Lb x 8 reps
  • 90 Lb x 8 reps

Side Plank

  • 0 Lb x 30 reps
  • 0 Lb x 30 reps
  • 0 Lb x 30 reps
  • 0 Lb x 30 reps

Bodyweight

203 Lb



No additional notes




Heavy Deadlift Block 7 Week 2

Posted by jzas, 13 June 2017 · 32 views

Sumo Deadlift (No Belt)

  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 315 Lb x 1 reps
  • 360 Lb x 1 reps
  • 310 Lb x 4 reps + 15 Lb Rep PR
  • 310 Lb x 4 reps + 15 Lb Rep PR
  • 310 Lb x 4 reps + 15 Lb Rep PR
  • 310 Lb x 6 reps

Standing Overhead Press (OHP)

  • 45 Lb x 5 reps
  • 75 Lb x 3 reps
  • 100 Lb x 8 reps
  • 100 Lb x 8 reps
  • 100 Lb x 8 reps
  • 100 Lb x 8 reps

Lying Leg Curl

  • 60 Lb x 15 reps
  • 60 Lb x 15 reps
  • 60 Lb x 15 reps

Paused DB Shrug

  • 70 Lb x 15 reps
  • 70 Lb x 15 reps
  • 70 Lb x 15 reps

Cable Overhead Triceps Extension

  • 70 Lb x 12 reps + 23 Lb Rep PR
  • 70 Lb x 12 reps + 23 Lb Rep PR
  • 70 Lb x 12 reps + 23 Lb Rep PR

Triceps Pushdown

  • 50 Lb x 15 reps
  • 50 Lb x 15 reps
  • 50 Lb x 15 reps

Bodyweight

203 Lb



No additional notes




Heavy Bench Block 7 Week 2

Posted by jzas, 06 June 2017 · 39 views

Bench Press (Paused)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 155 Lb x 1 reps
  • 190 Lb x 1 reps
  • 175 Lb x 4 reps
  • 175 Lb x 4 reps
  • 175 Lb x 4 reps
  • 175 Lb x 8 reps + 10 Lb Rep PR

T-Shirt Press

  • 145 Lb x 10 reps + 5 Lb Rep PR
  • 145 Lb x 10 reps + 5 Lb Rep PR
  • 145 Lb x 10 reps + 5 Lb Rep PR
  • 145 Lb x 10 reps + 5 Lb Rep PR

Seated Cable Row

  • 90 Lb x 12 reps
  • 90 Lb x 12 reps
  • 90 Lb x 12 reps
  • 90 Lb x 12 reps

Cable Flyes

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

Rear Delt Fly

  • 75 Lb x 11 reps + 5 Lb Rep PR

Dumbbell Bicep Curl

  • 20 Lb x 14 reps

Bodyweight

202 Lb



No additional notes








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