T Nation

New Log - jjayoo


#1

Have decided to start a new log just incase I forget how shit I am.
I am 25
5 foot 10
male


#2

Woke 11am

Protein shake, bagel and jam

Gym

Meadow Rows
20kg x 15
40kg x 10
60kg x 10 very hard to find the right pulling posture

Dead stop DB rows
30kg x 10
40kg x 10
40kg x 8 + 10 kroc rows

Stretching

Lat pulldown, 3 chin ups directly before each set
6 sets

Seated Hammercurls
10kg x 15
15kg x 8
17.5kg x 8
20kg x 8

EZ bar
+ 20kg x 15
+25kg x 8, 20kg x 5

Hanging knee raises, have never included any direct ab work before, so will make a point of including these on back days
3 sets of 20


#3

12/9/11

Back Squat
bar x 10
40 x 10
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 2
100 x 3
cried for a while

Front Squat
60 x 5
60 x 5
60 x 5

Barbell curls
bar x 10
30 x 10
35 x 10
40 x 10, last 3 were cheat curls

Seated DB Hammer curls
20s x 8
20s x 8
20s x 8


#4

BB Overhead Press
Bar x 15
30kg x 10
40kg x 10
50kg x 5
60kg x 5
65kg x 5
70kg x 3

Single arm DB shoulder press
20kg x 10
25kg x 9
25kg x 8
25kg x 7

Bench
8 set of 8 reps @ 60kg

Dummbell Bench
25kg x 10
25kg x 10

Ring Pushups
10
10

Hanging knee raises
3 sets of 20

500 skips
40 kettlebell swings
3 mins bag work


#5

Chin ups
5
5
5
5
4

Circuit
Rows
Shrugs
Bag carries
Kettle bell swings
Bag work


#6

Goblet squat
25kg x 10
30kg x 5
35kg x 5
40kg x 5

Back Squat
bar x 10
40 x 10
60 x 6
70 x 5
80 x 5
90 x 3
100 x 3
100 x 3

Front Squat
60 x 5
65 x 5
70 x 5

Leg curls
20 plate x 15, 3 sets

Leg extensions
20 plate x 15, 3 sets

Seated Hammer curls
10 x 10
15 x 10
17.5 x 10
20 x 10
20 x 10

EZ Bar 3 sets

Hanging Knee raises
3 sets of 20


#7

Deadlift
60 x 5
100 x 5
140 x 3
160 x 3
180 x 3
140 x 10 touch and go

Shrugs x loads

Chinups
BW x 5
+2.5 x 5
+5 x 5
+10 x 3

Lat pull down

Face pull/tricep pushdown

Back raises


#8

Flat DB Bench
15 x 10
20 x 10
25 x 10
30 x 10
35 x 5
40 x 7

Plate flyes
15 x 10
15 x 10
15 x 10

Flat DB bench
37 x 6
37 x 6

Single arm shoulder press

Raises


#9

Band Sprints

Kipups

Goblet Squats
25 x 10
30 x 5
35 x 5
40 x 5

Front squats
40 x 10
60 x 5
70 x 5
80 x 5
90 x 2
90 x 2
90 x 2
90 x 2
90 x 2

Leg press
150 x 10
150 x 10
180 x 10
200 x 10
200 x 10


#10

Seated DB shoulder press
15 x 10
20 x 10
24 x 10
26 x 10
30 x 5
34 x 5

Standing one arm
36 x 5

Pushpress
40 x 5

Barbell overhead press
40 x 10
60 x 5
60 x 5
60 x 7

Flat DB bench
26 x 10
30 x 10
34 x 9
36 x 5

Cable flyes


#11

Dips
Bw x 10
+ 5 x 10
+ 7.5 x 10
+ 10 x 10
+15 x 6
+15 x 6

Plate flyes

DB bench
30 x 10

Cable flyes
x a billion

Tricep extensions


#12

Goblet squats
25 x 10
30 x 5
35 x 5
40 x 5
45 x 6

front Squat
bar x 5
40 x 5
60 x 5
80 x 5
80 x 5
90 x 1
100 x 1
60 x 10

Overhead squat
Bar x 10
30 x 3
35 x 2
35 x 3
40 x 5
45 x 1
50 x 1
55 x 1

Delt superset

Tricep extensions


#13

Chin ups
bw x 5
+5 x 5
+5 x 5
+5 x 5
+5 x 3

Lat pull down

Cable rows

Curls

Overhead squats

Back extensions


#14

BB shoulder press, had to clean the bar
bar x 10
30 x 10
40 x 10
50 x 7
60 x 5
70 x 4

Pushpress
80 x 4

DB pushpress
40kg x 5 each side

Delt superset

Dips
Bw x 10
+kg x 10
+10kg x 9
+15kg x 6
+15kg x 6

Pec deck

Overhead Squats, trying to get the hang of these
bar x 5
30 x 5
35 x 3
40 x 5
45 x 2
50 x f
50 x 1, failed second rep
40 x 3, failed 4th rep

Tricep rope extensions


#15

Goblet squat
25 x 8
30 x 5
35 x 5
40 x 10
40 x 10
40 x 12

Leg Press

curls


#16

DB Bench
20 x 10
30 x 5
40 x 5
40 x 5
40 x 5
40 x 5
40 x 8

Dips
wide grip x 10
+14 x 7
+14 x 6
+14 x 6

Overhead squat
20 x 5
30 x 10

BB shoulder press

Delt superset


#17

Goblet Squat
25kg x 10
30kg x 5
40 kg x 12
40kg x 12
40kg x 12

Chinups
bw x 5
+5kg x 5
+5kg x 5
+5kg x 5
+5kg x 5

Machine row

DB Curls
20kg x 10
20kg x 10
20kg x 10


#18

DB shoulder press
15 x 10
25 x 5
30 x 5
30 x 5
30 x 5
30 x 6


#19

Chinups
bw x 3
+7.5 x 5
7.5 x 5
7.5 x 5
7.5 x 5
7.5 x 5

Loads of back machines


#20

Flat DB Bench
15 x 10
30 x 5
40 x 6
40 x 6
40 x 5
40 x 6
40 x 5

Floor Press
60 x 10
70 x 10
70 x 10

Flyes
15 x 10
15 x 10
15 x 10

Shoulder shocker x 4 sets

Tricep extensions