J.S. Training Log 2020

Love_The_Deadlift · February 6, 2020, 7:08pm

Thursday 6/2

EZ curl 20 kgs: 40 reps (with 1 rest-pause)
Face Pulls 20 kgs: 13 reps (With pauses)
Seated laterals 10 kgs: 10 reps
Seated Smith Press 10 kgs each: 3,6
(Done it after some heavy barbell push presses. They bothered my elbows so I switched to the Smith.)

Goblet Squat 35 kgs: 20 reps
Back extension 40 kgs: 7 reps

Love_The_Deadlift · February 14, 2020, 10:31am

Saturday 8/2

EZ curl 20 kgs: 41 reps (with 1 rest-pause)
Face Pulls 20 kgs: 26 reps
Seated laterals 5 kgs: 30 reps
Db Shrugs 10 kgs: 10,10,10 (With pauses)

Deadlift (TM: 145 kgs) 95,110,125 kgs:
5,5,8

Close grip Pull ups 10 kgs : 5 reps
(Solid 5 reps)
Gironda Pull up: 1 rep (11 secs pause)

Love_The_Deadlift · February 14, 2020, 10:31am

Sunday 9/2

IBP 60,70 kgs: 4,1 (Accentuating the negative + midway pause)
Decline cable fly 5 kgs: 12,10
☆Superset:

Low Cable fly 5 kgs: 13,12
Pec deck fly 30 kgs: 14,13

Face Pulls 20 kgs: 14 reps (With pauses)
Seated laterals 7.5 kgs: 25 reps

Love_The_Deadlift · February 14, 2020, 10:32am

Thursday 13/2
Was tired as fuck and didn’t have much time so just trained shoulders.

EZ curl 20 kgs: 43 reps (with 1 rest-pause)
Seated laterals 10 kgs: 14 reps
Face Pulls 20 kgs: 14 reps (With pauses)
Seated Smith Press 10,5 kgs each: 9,10

Love_The_Deadlift · February 23, 2020, 12:23pm

Saturday 22/2
After a week off due to illness, I came back.

EZ curl 20 kgs: 43 reps (with 1 rest-pause)
Face Pulls 20 kgs: 26 reps
Seated laterals 5 kgs: 35 reps

Deadlift (TM: 145 kgs) 100,115,130 kgs:
3,3,5
Close grip Pull ups 10 kgs : 4 reps
Gironda Pull up: 1 rep (13 secs pause)
Plate Shrugs 10 kgs: 12,12,12 (With pauses+ farmer walks)

Love_The_Deadlift · February 24, 2020, 11:37am

Sunday 23/2

IBP 60,70,40 kgs: 3,2,5 (Accentuating the negative + midway pause. In the 2nd set, I couldn’t do the pause)
Db Bench Press 30,35 kgs: 8,4
☆Superset:

Low Cable fly 5 kgs: 8,8
Decline cable fly 10 kgs: 8,7

Face Pulls 20 kgs: 14 reps (With pauses)
Seated laterals 7.5 kgs: 25 reps

Love_The_Deadlift · February 24, 2020, 8:17pm

Monday 24/2

EZ curl 20 kgs: 45 reps (with 1 rest-pause)
Face Pulls 20 kgs: 30 reps
Seated laterals 10 kgs: 15 reps
Seated Smith Press 10,15 kgs each: 12,3

Triset:

Rope pushdown 10 kgs: 22 reps
DB overhead extension 10 kgs: 8 reps
Decline EZ extension 15 kgs; 8 reps

Goblet Squat 40 kgs: 8 reps
Back extension 40 kgs: 8 reps

Love_The_Deadlift · February 29, 2020, 10:48pm

Saturday 29/2
Weight: 75.5 kgs

EZ curl 20 kgs: 46 reps (with 1 rest-pause)
(Change it to the hammer curl)
Db rear raises 5 kgs: 17 reps
Seated laterals 5 kgs: 40 reps

Deadlift (TM: 145 kgs) 110,125,137.5 kgs:
5,3,5
Lat Pulldown 60 kgs: 6,6
Cable pulldown 20,30 kgs: 15,8
Plate Shrugs 15 kgs: 12,12 (With pauses+ farmer walks)

Love_The_Deadlift · March 5, 2020, 6:28pm

Sunday 1/3

IBP 60 kgs: 3,2 (Accentuating the negative + midway pause.)
Db Bench Press 30,35 kgs: 8,4

Db rear raises 5 kgs: 20 reps
Seated laterals 7.5 kgs: 25 reps

Love_The_Deadlift · March 5, 2020, 6:29pm

Tuesday 3/3

Hammer bar curl 20 kgs: 26 reps (with 1 rest-pause)
Db curl 15 kgs: 6 reps

Wide EZ rows 5 kgs each: 26 reps
Seated laterals 10 kgs: 17 reps
Seated Smith Press 12.5,17.5 kgs each: 9,2

Triset:

Rope pushdown 10 kgs: 26 reps
DB overhead extension 10 kgs: 11 reps
Decline EZ extension 15 kgs: 9 reps

Goblet Squat 40 kgs: 12 reps
Back extension 40 kgs: 9 reps

Treadmill 15% incline:
5 km/hr: 2 mins - 3 km/hr: 2 mins - 5 km/hr: 1 min

Love_The_Deadlift · March 7, 2020, 4:54pm

Thursday 5/3

EZ Curl 35 kgs: 6 reps
Db rear raises 5 kgs: 21 reps
Seated laterals 5 kgs: 41 reps

Deadlift (TM: 145 kgs) 60,75,85 kgs:
5,5,5
Lat Pulldown 60,70 kgs: 8,2

Love_The_Deadlift · March 7, 2020, 7:53pm

Saturday 7/3

EZ Curl 37.5 kgs: 8 reps
Wide EZ rows 7.5 kgs each: 16 reps
Seated laterals 7.5 kgs: 25 reps
Seated Smith Press 12.5,15 kgs each: 10,4

Triset:

Rope pushdown 10 kgs: 28 reps
Rope overhead extension 10 kgs: 9 reps
Decline EZ extension 15 kgs: 7 reps

Smith Front Squat 10 kgs each : 12 reps
DB lying leg curl 10 kgs: 12,10

Love_The_Deadlift · March 20, 2020, 6:57pm

Monday 9/3

Weight: 76 kgs

EZ Curl 37.5 kgs: 10 reps

IBP 60 kgs: 3,3 (Accentuating the negative + midway pause.)
Db Bench Press 30,20 kgs: 8,11
Superset:

Decline cable fly 5 kgs: 11,8
Decline db press 10 kgs: 11,11

Db rear raises 5 kgs: 22 reps
Seated laterals 10 kgs: 21 reps

Love_The_Deadlift · March 20, 2020, 6:57pm

Wednesday 11/3

EZ Curl 37.5 kgs: 8 reps
Deadlift (TM: 150 kgs) 100,112.5,127.5 kgs:
5,5,6

Love_The_Deadlift · March 20, 2020, 6:58pm

Friday 20/3

The whole country is on quarantine so the gym is closed. I only have 2 fuel gallons that I filled with water to train. They weigh about 28-29 kgs.
Farmer Walk: 45 secs - 35 secs

Love_The_Deadlift · April 8, 2020, 2:14am

Saturday 21/3

Stretches, flexibility, and mobility stuff.
Bridge: 10 secs only fuck me I need to get my flexibility back.
Farmer Walks: 1 min
Pullups: 2 reps EMOM for 5 mins (Total: 10 reps)

Love_The_Deadlift · April 8, 2020, 2:15am

Sunday 22/3

Non-stop reverse lunges: 10,10
One-leg Squat: 1,1
Pushups: 95 reps in 10 mins

Love_The_Deadlift · April 8, 2020, 2:16am

Monday 23/3

I filled an oil gallon with water to do lateral raises. It weighed about 10 kgs and really feels like a cable because it overloads most if the weight when my arm is parallel with the floor.
Seated laterals: 7,7
Farmer Walk: 1:05 mins
Pull ups: 13 reps in 5 mins

Love_The_Deadlift · April 8, 2020, 2:16am

Wednesday 25/3

Farmer Walk: 45 secs × 3
Pushups: 100 reps in 10 mins
Non-stop reverse lunges: 12 reps
One-leg Squat: 1.5 reps

Love_The_Deadlift · April 8, 2020, 2:17am

Friday 28/3

Pullups: 16 reps in 5 mins
Seated laterals: 9,11