JLee Training Log Vol1

[JLee]

Traps and shoulders

Cable shrug 4 sets of 12
Xpilot shrugs on smith machine 3 sets of 10
Single arm Db shrug 3 sets of 12

Smith machine front press 4 sets of 12
Lateral raise machine 3 sets of 15
Db front raise 3 sets of 12
Upright rows 3 sets of 20

 

[NeuroRN]

Keep up the great work sir!

 

[JLee]

Arms

DB Isolation curls 4 sets
Single arm Reverse grip cable curls 3 sets
Ez bar curls 3 sets w/ dropset

Single arm Db extension 4 sets
Close grip cable pushdowns 3 sets
Dips 4 sets

Weighted rope wrist curl for forearms 3 sets

Didn’t count reps today.

 

[Poppy]

Hahaha I usually start counting reps n sets but lose track/get bored with it…

Squirrel!!!

 

[JLee]

Chest

Flat bench machine 5 sets of 12
Hammer strength incline press 4 sets of 10
BB decline press 3 sets of 12
Upper chest cable flies 3 sets of 12
Fly machine single arm 3 sets of 15

 

[JLee]

Legs

Leg press 4 sets of 25
Leg curls 4 sets of 12ish
Glute kickback machine 3 sets of 25
Bulgarian split squat 3 sets of 12 w/ dropset
Partial rep hyperextension 3 sets of 10
Standing calf raise 4 sets of 12

 

[anabolic_geek]

All this hard work is piling up.

 

[JLee]

Back and Bis

Single arm rope pulldowns 3 sets of 12
Chin ups 4 sets of 5ish
Assisted Pull machine wide grip 3 sets to failure
Bent over BB rows 2 sets of 15 (light) 2 sets of 8 (heavier)
Meadows rows 3 sets of 12
Chest supported DB reverse flies SS w/ DB face pulls

DB curls 3 sets of 12
Ez bar drag curls SS w/ reverse grip straight bar curl 3 sets of 10

 

[JLee]

Traps and shoulders
3 sets of cable shrugs of 12
Behind the back smith machine shrugs 3 sets of 10
Single arm smith machine shrugs 2 sets of 10

DB lateral raise 4 sets of 12 w/ dropset
DB seated shoulder press 5 sets 15 12 8 8 6 w/ another dropset
DB Front Raise 3 sets of 15

 

[JLee]

Post Pizza leg day
BB hip thrust 3 sets if 15
Leg curls 3 sets of 12
Smith machine squats 4 sets of 12
Bulgarian split squat 3 sets if 12
Partial rep Hyperextension 4 sets of 15
Leg extension 5 sets of 20
Seated calf raises 4 sets of 12 w/ 2 dropsets

Been around 150g of carbs for almost a month. Last night had 4 slices of pizza and 6 buffalo wings. Passed out in a food coma. Definitely made a difference in the gym today.

 

[JLee]

This morning under the cover of darkness…Chest and Tris.

DB incline press 4 sets of 12
BB incline press 3 sets of 10
Hammer strength flat press machine 3 sets of 12
High cable flies 3 sets of 15
Weighted dips 3 sets of 8ish
Rope tri cep extension 3 sets of 15

 

[JLee]

Back

Machine Pullovers 4 sets of 15ish
Close grip pulldown 4 sets of 12
Bent over BB rows 3 sets of 15
Bent over DB rows 3 sets of 12 w/dropset
Trap bar deadlift 5 sets of 5

 

[JLee]

Traps and shoulders

Behind back cable shrugs 3 sets of 15
Cable single arm shrugs 3 sets of 15ish

Reverse machine flies 4 sets of 25
DB lateral raise 4 sets of 12 w/dropset
DB shoulder press 4 sets of 12 12 10 8 w/ dropset
Cable upright rows Super set w/ cable front raise
Sets of 20 + 15

 

[JLee]

Legs

The usual stuff, different order.

BB hip thrust 4 sets of 12
Bulgarian split squat 3 sets of 10 then 2 dropsets
Hack squat 3 sets of 12 8 5 then stripped plates off for sets of 5 until back to zero.
Lying leg curl 3 sets of 10
Cable pull through 3 sets of 10
Standing calf raises 4 sets of 12
And for no reason ever leg extension machine 1 set started heavy and did as many as possible, stopping a couple reps before failure and working my way down the weights.

 

[NeuroRN]

I need to sub in some split squats more. Looking good buddy.

 

[Dirtnasty]

Doing less and less
Varieties. Hahah. Specificity for me. About 10 weeks out for me more 531 in me before I go into triples a highest set.

 

[Poppy]

And for no reason ever

Blahahaha you’re starting to sound like me

 

[JLee]

I won’t BB squat anymore so I’m limited to what I can do for my legs. What I lack in variety I to try to make up in volume (dropset/supersets/stripsets).

 

[JLee]

Yesterday was Arms. Nothing crazy.

Today, Back

Single arm lat pulldown 4 sets of 10
Chin ups 3 sets 5,4 and 4. Finished each set with doing that thing @Kad1 recommended by jumping up and trying to go down slowly.
Assisted pull up wide grip 3 sets of 10
High single arm cable row 3 sets of 12
Seated machine row 3 sets of 12
Hammer strength low row 3 sets of 12
Chest supported db reverse flies superset with db facepulls 3 sets of 10

 

[JLee]

Legs

BB hip thrust 4 sets of 12
Romanian deadlift 3 seta of 10
Seated leg curls 4 sets of 12
Weighted/Banded leg press 4 sets of 15
Seated leg extension 4 sets of 12 with dropset
Seated calf raise 4 sets of 12