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JayRoc's Log
 

JayRoc
Level

Join date: Nov 2006
Posts: 569

Wednesday.



A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 3, 97.5kg x 2, 102.5kg x 1.
A2. Pull-ups: 6 x 5.

B1. CGBP: 82.5kg x 2 x 5.
B2. Face Pulls: 3 x 10.

C. Incline DB Press: 30kg x 10, 35kg x 7, 40kg x 5.

D1. French Press: EZ-Bar 25kg x 3 x 10.
D2. EZ-Bar Curl: 25kg x 3 x 15.

E. Seated Arnold Press: 15kg DB's x 3 x 10.

F. Flyes: 18kg DB's x 3 x 10.


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JayRoc
Level

Join date: Nov 2006
Posts: 569

Monday.



A. Speed Pulls: (60kg x 3, 80kg x 2, 110kg x 1) 130kg x 10 x 1 OTM.

B. Walking Lunge: 20kg DB's x 2 x 8.

C. Lying ball curl: 2 x 20.

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Tuesday.



7km run

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Wednesday.



A. Speed Bench: 70kg x 8 x 3 OTM.

B. Chest supported DB row: 26kg x 5 x 8.

C. Incline DB Press: 26kg x 3 x 8.

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Friday.



A. Squat: 50kg x 5, 80kg x 3, 110kg x 2, 122.5kg x 1, 130kg x 1.

B. BB Hipthrust: 100kg x 2 x 10.

C. FFE reverse lunge: 18kg x 2 x 7.

D. Standing abs: 2 x 20.

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Saturday.



A1. Bench Press: 60kg x 8, 90kg x 5, 110kg x 2, 115kg x 1, 120kg x 1.
A2. DB row: 27.5kg x 3 x 10, 45kg x 3 x 5.

B. CGBP: 90kg x 2 x 5.

C1. DB Floor Press: 27.5kg x 10, 45kg x 4.
C2. BB Shrug: 90kg x 3 x 20.

D1. DB Bench Press: 50kg x 2, 27.5kg x 20.
D2. Supine Row: 2 x 10.

E1. BB Curl: 20kg x 4 x 20.
E2. Tate Press: 15kg x 15, 17.5kg x 10, 20kg x 8.

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Monday.



A. Deadlift: 60, 80, 100, 120kg x 3, 140kg x 8.

B. Walking BB Lunge: 20kg x 8, 35kg x 8, 50kg x 8.

C. Half-kneeling Pallof Press: 3 x 10.

D. Reverse-crunch: 2 x 10.

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Tuesday.



7km run.

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Wednesday.



A1. Bench Press: 60kg x 8, 80kg x 8, 95kg x 8.
A2. DB Row: 40kg x 3 x 8.

B1. Incline DB Press: 30, 35, 40kg x 5.
B2. Reverse-grip Pulldown: 3 x 15.

C1. Reverse-flye: 18kg x 3 x 10.
C2. Dips: 10kg, 3 x 8.
C3. Flye: 18kg x 3 x 10.

D1. Hammer Curl: 22kg x 4 x 8.
D2. Standing Lateral Raise: 10kg x 3 x 10.

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Friday.



A. HBBS: 50kg x 5, 80kg x 5, 100kg x 5, 110kg x 3, 120kg x 3.

B. Split Squat: 18kg DB's x 2 x 6.

C. Hanging leg raise: 3 x 8.

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Tuesday.



A. Bench Press: 60kg x 8, 80kg x 5, 100kg x 3, 110kg x 5 x 1.

B. Pulldown: 50 reps.

C1. Floor Press: 90kg x 2 x 6.
C2. Reverse-flye: 18kg x 3 x 10.

D1. Dips: Bw x 8, 10kg x 8, 20kg x 8.
D2. EZ-Bar Curl: bar 30kg x 5 x 8.

E. Arnold Press: 12.5kg x 3 x 10

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Wednesday.



A. Deadlift: 60kg x 5, 80kg x 5, 100kg x 3, 120kg x 3, 140kg x 3, 160kg x 3 x 2.

B. FFE reverse lunge: 18kg DB's x 3 x 5.

C. Floor wipers: 60kg x 5, 80kg x 5, 100kg x 5.

D. Toes to bar: 2 x 6

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Friday.



A. Bench Press: 60kg x 8, 80kg x 8, 100kg x 8.

B. Inverted row: 50 reps.

C1. Chest supported DB Row: 18kg x 2 x10
C2. Seated DB OHP: 18kg x 2 x 8.

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Sunday.



A. Squat: 60kg x 5, 80kg x 5, 100kg x 3, 120kg x 1, 130kg x 1, 140kg x 1.

B. Reverse lunge: 18kg DB's x 2 x 8.

C. Half kneeling pallof press: 2 x 10

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Week off

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Monday.



A. Foam (4") Press: 60kg x 8, 80kg x 5, 100kg x 5, 120kg x 2.

B1. Bench Press: 85kg x 2 x 10
B2. DB Row: 35kg x 3 x 8

C1. DB Bench Press: 35kg x 5, 5, 10.
C2. Reverse-flye: 12.5kg x 3 x 12.
C3. BB Shrug: 130kg x 3 x 10.

D1. Rope pushdown: 2 12.
D2. DB preacher curl: 12kg x 2 x 12.
D3. Front/lateral raise: 12.5kg x 2 x 6/6



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JayRoc
Level

Join date: Nov 2006
Posts: 569

Tuesday.



A. Front Squat: 40, 50, 60, 70kg x 8.

B. Lying Ball leg curl: 2 x 20.

C. Pallof mini-press: 3 x a-q.

D. RKC planks and bottom-up KB presses w/ 12kg

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Thursday.



A. Ring row w/ archer: 3 x 12 (6/6).

B. Bench Press: 60, 85, 100kg x 8.

C. Inverted Row: 3 x 10.

D. DB Bench Press: 3 x 3.

E. Band pull-apart: 3 x 10.

F. BB curl: bar x 80 reps total.

G. Alt. Front/Lateral raise: 10kg DBs x 2 x 8/8.

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Friday.



A. Step up: bw x 8, 10kg x 8, 35kg x 2 x 8.

B. BB hipthruster: 110kg x 3 x 8.

C. Box Jump: 30" x 3 x 3.

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JayRoc
Level

Join date: Nov 2006
Posts: 569

Thursday.


A. Bench Press (85%): 70, 90, 106kg x 5.

B. Ring rows: 5 x 10.

C1. Neutral grip DB BP: 27.5kg x 10
C2. DB Shrug: 27.5kg x 3 x 20.

D. Lateral raise, reverse flye, hammer curl, band pushdown, flye
Superset.

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