T Nation

JayRoc's Log


#1182

Tuesday.

A. Deadlift: 60kg, 100kg, 140kg x 7.

B1. Good Morning: 60kg, 70, 80kg x 5
B2. BB shrug: 100kg x 2 x 10

C. Single-leg hipthruster: 2 x 10/10.

D. Lying russian twist: 20kg x 3 x 10/10

Morning session, in and out in 25mins


#1183

Wednesday.

45min cardio session, avg HR 140


#1184

Friday.

A. Squat: 20kg, 60kg, 100kg x 10.

B. Front Squat: 60, 70, 80, 90kg x 3.

C1. Hang Power Clean: 60kg x 3 x 3
C2. Walking Lunge: 14kg DBs x 3 x 5/5

D. Standing rope crunch: 3 x 12.

Avg 141 Max 175


#1185

Saturday.

A. Face Pulls: 5 x 12.

B. Bench Press: 100kg x 3 x 1, 80kg x 10.

C. BB Row: 50kg x 3 x 20.

D. Netral grip DB Bench Press: 24kg x 10, 32kg x 10.

E. Cable Crossover: 3 x 8.

F1. DB curl: 18kg DBs x 10,9,8,7,6
F2. Dips x 5, 5, 7
F3. Lateral Raise: 16kg DBs x 2 x 8

Avg 130 Max 168


#1186

Wednesday.

A. Deadlift: 60kg, 100kg, 120kg, 140kg, 160kg x 3.

B. Good Morning: 50kg x 3 x 7.

C. Bulgarians: w/ 12kg DBs x 2 x 5/5.

D. Lying Russian Twist: 20kg x 2 x 10/10.