Training Logs
 
JayRoc's Log
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Friday.



A1. Fat bar Bench Press: 60, 80, 90kg x 10.
A2. Pull-ups: 4 x 5.

B. RDl: 60, 80, 100, 120kg x 10.

C. Low incline DB Press: 35kg x 2 x 10.

D1. BB curl: bar x 4 x 20.
D2. Flye: 3 x 8.
D3. Rope pushdown: x 8, 10, 12.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Monday.



A. Seated DB OHP: 3 x 10 @13.5kg, 16kg x 10, 22kg x 10, 26kg x 10.

B1. Lateral Raise: 4 x 10.
B2. Plate Front Raise: 3 x 10.
B3. Face Pulls: 3 x 15.

C. Rolling DB extension: 3 x 12.

D. Dips: BW 10kg x 3 x 8

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Tuesday.



A. SSB squat: 25, 45, 65, 85kg x 10.

B. Back Squat: 80kg x 10, 90kg x 10.

C. Lying Russian Twist: 20kg x 3 x 8.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Friday.



A. Pull-ups: 10, 10, 9.

B. Fat Bar Bench Press: 60kg x 10, 85kg x 10, 100kg x 5.

C. Low Incline DB Press: 40kg x 6, 6, 8.

D. RDL: 60, 100, 115, 130kg x 10.

E. Flye; 3 x 8.

F. DB Curl: 6 x 10.

G. Pulldown: 3 x 10.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Monday.



A. SSB Squat: 25, 45, 65kg x 10.

B. Back Squat: 80kg x 10.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Friday.



A. Bench Press: 60, 70, 80kg x 10.

B. Incline DB Press: 22, 25, 32.5kg x 10.

C. Flye: 20kg DB's x 3 x 10.

D. Seated DB OHP: 15kg x 8, 20kg x 2 x 8.

E. Lateral Raise: 15kg DB's x 3 x 8.

F. Pushdown: 4 x 10.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Thursday.



SSB Squat: 25, 45, 65kg x 10.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Friday.



A. Pull-ups: 5 x 6.

B. RDL: 70, 110, 130kg x 10.

C. Face Pulls: 4 x 10.

D. Lateral Raise: 12.5kg x 3 x 10.

E. Ez bar curl: 30kg x 5 x 10.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Tuesday.



A. Seated DB OHP: 14kg x 3 x 10, 20kg x 2 x 10.

B. Bench Press: 60kg x 10, 80kg x 2 x 10.

C. Flye: 20kg x 3 x 8.

D. Rolling DB extension: 18kg x 3 x 8.

E. Pushdown: 3 x 10.

F. Push ups to finish

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Thursday.



A. SSB Squat: 25, 45, 65kg x 10.

B. Back Squat: 80kg x 5, 100kg x 10.

C. Lying Russian twist: 20kg x 3 x 6/6.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Monday.



A. Pulldown: 3 x 10.

B. Neutral grip chins: 3 x 5.

C. Romanian DL: 60kg x 10, 100kg x 3 x 10.

D. Chest Supported DB row: 22kg x 3 x 12.

E. Lateral Raise: 14kg x 3 x 10.

F. EZ Bar Curl: bar 30kg x 5 x 10.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Thursday.



A. Bench Press: 60kg x 10, 70kg x 8, 80kg x 6, 90kg x 5, 100kg x 4, 110kg x 2.

B. Low incline DB Press: 30, 35, 40kg x 8.

C. Flye: 20kg x 3 x 10.

D. Seated DB OHP: 12, 17, 20kg x 10.

E. French Press: ez bar 20kg x 10, 25kg x 10.

F. Dips: bw x 10, 10kg x 2 x 5.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Saturday.



A. Bulgarians: bw, 16kg, 32kg, 26kg x 8/8.

B. SSB c/b squat: 30kg x 15.


Back not feeling great, knocked it on the head

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Tuesday.



A. Neutral grip chins: 4 x 8.

B. RDL: 60kg x 10, 100kg x 10, 140kg x 5.

C. Inverted row: 3 x 10.

D. Lateral Raise: 4 x 8.

E. BB Curl: 20, 30, 40, 50, 40, 30kg x 10.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Thursday.



A. Bench Press: 60kg x 10, 80kg x 8, 95kg x 5, 107.5kg x 3, 115kg x 1.

B. DB Floor Press: 40kg x 3 x 7.

C. Flye: 18kg x 3 x 10.

D. Seated BB OHP: 20kg x 10, 40kg x 8, 50kg x 5.

E. Dips: BW 10kg x 3 x 8.

F. Pushdown: 3 x 10.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Saturday.



A. Bulgarians: BW, 10kg, 20kg x 8. 35, 50kg x 5.

B. Air squat: 8 x 12 on the half minute.


And then a hilariously bad FMS screen.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Tuesday.



A. Pull-ups: 3 x 8.

B. High-pull from the hang: 45kg x 5, 65kg x 4, 77.5kg x 3.

C. RDL: 70kg x 10, 110kg x 10, 140kg x 8.

D. Banded leg curl: 3 x 20.

E. Lateral Raise: 3 x 10.

F. BB Curl: 15, 25, 35kg x 10, 45kg x 3 x 10.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Wednesday.

Field work.

A. 10 x four- cone drills as warm-up with 5m per side.

B. 10m, 15m and 20m accelerations.

C. 10 x 30m sprints w/ 90 seconds rest.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Thursday.



A. Bench Press: 60kg x 10, 80kg x 8, 95kg x 5, 105kg x 2, 115kg x 1, 120kg x 1.

B. DB Bench Press: 40kg x 2 x 8.

C. Flye: 22kg x 3 x 8.

D. Handstand holds x 3.

E. Dips: BW 10kg x 8, 8, 10.

F. Pushdown: triple drop set (5,5,5) x 2.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Monday.


A. Bulgarians: BW, 20kg, 30kg, 40kg x 8.

B. Squat: 8 x 12 on the half minute w/ a 10plate c/w for 5 of the 8 rounds.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Wednesday.


A. Pull-ups: 3 x 8.

B. RDL: 70, 110, 140kg x 10.

C. Supine row: 3 x 10.

D. Banded leg curl: 3 x 10.

E. Lateral Raise: 5 x 8.

F. DB Curl: 5 x 10.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Friday.



A. 4-cone drill: 4m x 4, x 10.

B. Accelerations/sprints: 15m, 20m, 25m, 30m, 30m

C. 5/10/15/20m shuttle x 2.

  Post New Thread | Reply | Quote | Report
 

JayRoc
Level

Join date: Nov 2006
Posts: 672

Saturday.



A. Bench Press: 70kg x 10, 90kg x 7, 105kg x 1*, 115kg x 1*, 120kg x 2*, 125kg x 1*.

B. DB Bench Press: 5 x 10 w 20/30/40/50 secs rest.

C. Flyes: 3 x 10.

D. Seated double KB ohp: 12kg, 16kg, 20kg, 24kg x 5 (last 2 reps at 24kg standing).

E. Dips: 4 x 10 w/60 secs rest.

Then
5 rounds for time of

Bench overs x 5
24kg KB swing x 10
Push-up x 10

6 mins.

  Post New Thread | Reply | Quote | Report