JLee Training Log Vol1

[Bigmurph6]

Whatever you call it works looks like a solid arm day

 

[Poppy]

Shift change… yuk boooooo

 

[JLee]

No training Saturday.

Sunday did shoulders and chest.
Cable lateral raises 4sets of 12
Cable front raise 3sets of 15
DB seated shoulder press 4 sets 15,12 8 and 7
Upright rows 3 sets of 15
Chest
DB incline press 4 sets 15,15,12,8
Flat press machine 3 sets of 12
Cable flys 3 sets of 15

 

[JLee]

Legs
Cable pull through 3 sets of 15
Single leg curls 3 sets of 12
Leg press 4 sets of 15 15 12 12
Hack squat 3 sets of 12 w/ drop set of 15
Leg extension 3 sets of 12ish
Standing calf raises 4 sets of 12 w/ dropset to failure

 

[JLee]

Back

Pulldown machine 3 sets to 20ish
Rope single arm lat pulldown 2 sets to 15ish
Just trying to get my lat to feel like it’s going to pop

Close grip pulldown 4 sets of 12
Bent over rows 3 sets of 15
Meadow Row 3 sets of 12
Rope face pulls 3 sets of 20
BB shrugs 4 sets of 15 12 12 10

EZ Bar curls 3 sets of 12
Hammer curls 3 sets of 12

 

[Bigmurph6]

That’s a solid workout brother hitting alot

 

[Poppy]

Never tried single arm lat pull down… thats on the my list.

 

[JLee]

Chest and shoulders

Incline machine single arm 4 sets of 12
Flat machine 3 sets of 12
Flys single arm 3 sets of 12
BB decline press 3 sets 12 10 10

Lateral raise machine 4 sets of 25
Shoulder press 5 sets 20 18 17 17 16
Upright rows 3 sets of 20

 

[JLee]

I’m embarrassed to say…
:nauseated_face:Car……Cardio and abs:face_vomiting:
30 minutes on elliptical
Abs
Was going to take the day off because legs were tight and some how thought some time on the elliptical would loosen them up.

 

[Poppy]

Nothing wrong with that

 

[Bigmurph6]

I thought that it would also

 

[JLee]

Legs

Weighted hip thrust 4 sets of 15
Partial rep hyperextension (just low enough to pull on hamstring then pulling up w/ glutes) 3 sets of 10
Cable pull through 3 sets of 12
Hack squat (light weight) 4 sets of 15
Leg extension 3 sets of 12 , last couple reps on last set were Assisted up and slowed the descent for a 5 count. This machine has a weighted counter balanced arm that I like to use to force a rep and control the speed going down.
Split squat 1 set of 30 no stopping, bw for 10, 25# for 10 and 45# for 10
Calves 4 sets of 12 then two dropsets at the end.

 

[Bigmurph6]

Damn you do such a solid training regimen once im going full force again im going to come back to this log

 

[Poppy]

Dude hits it hard for sure!!!

 

[JLee]

More like too stupid to stop. I’ll be crippled tomorrow lol. I find it hard to distinguish between enough and too much.

 

[Poppy]

Hahaha i hear ya!

 

[Bigmurph6]

Lol don’t hurt yourself brother lol

 

[JLee]

Back
Single arm lat pulldown 3 sets of 15
Assisted pull ups to failure 3 sets
High cable rows 3 sets of 15
Bent over rows 3 sets of 20 18 17
Db rows 3 sets of 12 10 10, last set drop set for 8
Reverse fly machine 4 sets of 25
Smith machine single arm shrugs 3 sets of 20ish

 

[Poppy]

single arm shrugs

Haven’t done these in forever. I liked them

 

[JLee]

Shoulders and chest
DB lateral raise 4 sets of 12
Front straight bar raises 3 sets if 12
DB shoulder press 2 feeler sets of 15 then 4 sets of 12 11 9 6

Flat press machine 3 sets of 12
Incline DB press 3 sets of 12 12 10
Cable decline press 4 sets of 15
Dips sets of 8ish