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Bench Day Block 7 Week 2

Posted by jzas, 05 September 2017 · 19 views

Bench Press (Paused)

  • 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 4 reps

Spoto Press

  • 120 Lb x 12 reps
  • 120 Lb x 12 reps
  • 120 Lb x 12 reps
  • 120 Lb x 8 reps

Cable Flyes

  • 22.5 Lb x 13 reps

Seated Cable Row

  • 110 Lb x 12 reps
  • 110 Lb x 12 reps
  • 110 Lb x 12 reps
  • 110 Lb x 12 reps

Dumbbell Bicep Curl

  • 20 Lb x 15 reps
  • 20 Lb x 14 reps

Bodyweight

206 Lb



No additional notes




Squat Day Block 7 Week 2

Posted by jzas, 31 August 2017 · 25 views

Low Bar Squat

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 225 Lb x 1 reps
  • 275 Lb x 1 reps
  • 310 Lb x 1 reps
  • 265 Lb x 4 reps
  • 265 Lb x 4 reps
  • 265 Lb x 4 reps
  • 265 Lb x 10 reps + 150 Lb Rep PR

Romanian Deadlift (RDL)

  • 135 Lb x 3 reps
  • 205 Lb x 2 reps
  • 220 Lb x 10 reps + 5 Lb Rep PR
  • 220 Lb x 10 reps + 5 Lb Rep PR
  • 220 Lb x 5 reps

Cable Crunch

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

Bodyweight

206 Lb



No additional notes




Deadlift Day Block 7 Week 1

Posted by jzas, 31 August 2017 · 29 views

Sumo Deadlift

  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 295 Lb x 1 reps
  • 360 Lb x 1 reps
  • 305 Lb x 4 reps
  • 305 Lb x 4 reps
  • 305 Lb x 4 reps
  • 305 Lb x 12 reps

Bodyweight

207 Lb



No additional notes




OHP Day Block 7 Week 1

Posted by jzas, 26 August 2017 · 37 views

Standing Overhead Press (OHP)

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

Incline Bench Press (Paused)

  • 45 Lb x 3 reps
  • 115 Lb x 6 reps
  • 115 Lb x 6 reps
  • 115 Lb x 6 reps
  • 115 Lb x 6 reps

Dumbbell Shrug

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

Triceps Pushdown

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

Face Pull

  • 37.5 Lb x 12 reps
  • 37.5 Lb x 12 reps
  • 37.5 Lb x 12 reps
  • 37.5 Lb x 12 reps

Paused DB Row

  • 55 Lb x 8 reps
  • 55 Lb x 8 reps
  • 55 Lb x 8 reps

Bodyweight

203 Lb



No additional notes




Bench Day Block 7 Week 1

Posted by jzas, 25 August 2017 · 32 views

Bench Press (Paused)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 155 Lb x 1 reps
  • 185 Lb x 1 reps
  • 170 Lb x 4 reps
  • 170 Lb x 4 reps
  • 170 Lb x 4 reps
  • 170 Lb x 7 reps

Spoto Press

  • 115 Lb x 12 reps
  • 115 Lb x 12 reps
  • 115 Lb x 12 reps
  • 115 Lb x 12 reps

Seated Cable Row

  • 105 Lb x 12 reps
  • 105 Lb x 12 reps
  • 105 Lb x 12 reps
  • 105 Lb x 12 reps

Cable Flyes

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

Dumbbell Bicep Curl

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

Rear Delt Fly

  • 65 Lb x 15 reps
  • 65 Lb x 11 reps

Bodyweight

203 Lb



No additional notes




Squat Block 7 Week 1

Posted by jzas, 24 August 2017 · 27 views

Low Bar Squat

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 225 Lb x 3 reps
  • 275 Lb x 1 reps
  • 300 Lb x 1 reps
  • 255 Lb x 4 reps
  • 255 Lb x 4 reps
  • 255 Lb x 4 reps
  • 255 Lb x 6 reps

Romanian Deadlift (RDL)

  • 135 Lb x 3 reps
  • 205 Lb x 1 reps
  • 215 Lb x 10 reps
  • 215 Lb x 10 reps
  • 215 Lb x 10 reps
  • 215 Lb x 10 reps

Leg Press

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

Seated Leg Curl

  • 110 Lb x 12 reps
  • 110 Lb x 12 reps
  • 110 Lb x 12 reps
  • 110 Lb x 12 reps

Cable Crunch

  • 85 Lb x 15 reps
  • 85 Lb x 15 reps
  • 85 Lb x 10 reps

Bodyweight

202 Lb



No additional notes




Deadlift Day Block 8 Week 1

Posted by jzas, 06 July 2017 · 45 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 · 48 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 · 47 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 · 55 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.








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