T Nation

JayRoc's Log


#1142

Wednesday.

6 -minute circuit, 5 exercises (1 per minute)and a minute rest, 3 rounds.

A1. Squat: 20kg x 8, 40kg x 8, 60kg x 8.
A2. Push up: 3 x 20.
A3. Renegade row: 12kg Dbs x 3 x 8/8.
A4. KB Swing: 25kg x 3 x 10.
A5. Vertical jump (hands on hips) 3 x 8.
A6. Rest minute.

Avg 144 Max 167


#1143

Gave a like purely for the username, lol.


#1144

Friday.

A. Deadlift: 160kg x 3.

B. BB complex (HP clean x 3, front squat x 3, frontracked reverse lunge x 3L,3R): 20kg, 30kg, 40kg.

C. Stationary bike: Max resistance for 10mins (approx 150bpm).

Avg 131 Max 171


#1145

Tuesday.

A. Bench Press * : 40kg x 5, 50kg x 5, 60kg x 3, 70kg x 3, 80kg x 5.

B1. Seated DB OHP partials: 20kg DBs x 15, 12, 10.
B2. DB Row: 32kg x 3 x 10.

C1. Seated machine row: 3 x 10.
C2. Machine pressdown: 3 x 10.
C3. BB Curl: 20, 25, 30kg x 10.
C4. Lying russian twist: 3 x 10/10.