JLee Training Log Vol1
- Thread starter JLee
- Start date
No gym today or for the next couple of days for that matter. A few hours after leaving the gym yesterday my back tightened up and now I’m in some decent pain. It feels like I blew a disk out. I have 2 bulging disk (which is why I never squat) and that’s how it feels. I will continue to ice, stretch and use my “tens unit” for a couple of weeks and hopefully recover quickly. Last thing I want to do is abandon my cycle half way through.
anabolic_geek
VETERANS
Holding that candle for u bro. Hope you get well soon!
Been a week and my back is still sore but I’m semi functional now. Still stretching and icing. Wednesday and Thursday i went back to the gym just to do the elliptical. The more I move around the looser it stays and the less pain I’m in.
Friday hit Chest and Tris (lighter weight, slow and controlled movements)
Db incline press 4 sets
Hammer strength flat chest one side at a time. 3 sets
BB decline press 4 sets
Seated chest flies 3 sets one side at a time
Dips 3 sets
Rope ext 3sets
Db tri ext 2 sets
Saturday Back
Rope lat pulldown / one side at a time 3 sets
Chin up 4 sets of 5 (to failure basically lol)
Cable high rows one side at a time 4 sets
Seated machine row wide grip 3 sets
Hammer strength low row machine 4 sets
Tri set of rear Delts DB reverse flies, DB bent over front raise and DB face pull
Preacher curl 4 sets
Alternating DB curl w/ reverse grip straight bar curl
Today probably just some elliptical.
Friday hit Chest and Tris (lighter weight, slow and controlled movements)
Db incline press 4 sets
Hammer strength flat chest one side at a time. 3 sets
BB decline press 4 sets
Seated chest flies 3 sets one side at a time
Dips 3 sets
Rope ext 3sets
Db tri ext 2 sets
Saturday Back
Rope lat pulldown / one side at a time 3 sets
Chin up 4 sets of 5 (to failure basically lol)
Cable high rows one side at a time 4 sets
Seated machine row wide grip 3 sets
Hammer strength low row machine 4 sets
Tri set of rear Delts DB reverse flies, DB bent over front raise and DB face pull
Preacher curl 4 sets
Alternating DB curl w/ reverse grip straight bar curl
Today probably just some elliptical.
Yesterday was just supposed to be a little cardio.
The place was empty so I hit some shoulders instead.
Lateral raise machine 4 sets of 20
Cable front raise 4 sets of 15
Smith machine shoulder press 5 sets 20 15 15 12 12
Upright rows 3 sets of 20
Light BB shrugs 4 sets 15
Today International Chest Day
Leg press 4 sets of 25
Leg curl machine 4 sets of 15
BB hip thrust 4 sets of 15
Leg extension machine 4 sets of 15
Seated calf raises 4 sets of 15
The place was empty so I hit some shoulders instead.
Lateral raise machine 4 sets of 20
Cable front raise 4 sets of 15
Smith machine shoulder press 5 sets 20 15 15 12 12
Upright rows 3 sets of 20
Light BB shrugs 4 sets 15
Today International Chest Day
Leg press 4 sets of 25
Leg curl machine 4 sets of 15
BB hip thrust 4 sets of 15
Leg extension machine 4 sets of 15
Seated calf raises 4 sets of 15
Chest and Tris
Nautilus flat press 4 sets of 10
Cable upper pec flies 3 sets of 12
DB incline press 4 sets of 10 w/ dropset for 8
Decline cable press 4 sets of 12
Dips 4 sets of 8
Rope ext 3 sets of 12
Single arm DB ext. 2 sets to failure
Donated blood yesterday early afternoon. By supper felt wiped out. Feeling fatigue today as well. Getting shit done but with zero motivation. Hopefully some late afternoon coffee will straighten my ass out
Nautilus flat press 4 sets of 10
Cable upper pec flies 3 sets of 12
DB incline press 4 sets of 10 w/ dropset for 8
Decline cable press 4 sets of 12
Dips 4 sets of 8
Rope ext 3 sets of 12
Single arm DB ext. 2 sets to failure
Donated blood yesterday early afternoon. By supper felt wiped out. Feeling fatigue today as well. Getting shit done but with zero motivation. Hopefully some late afternoon coffee will straighten my ass out
Back and Bis
Rope lat pulldown / one side at a time 4 sets 12
Chin up 3 sets of 5
Cable high rows one side at a time 3 sets 12
Seated machine row wide grip 3 sets of 15
Hammer strength low row machine 3 sets 12
Reverse machine fly 4 sets of 25 25 20 20
Single arm curl machine 3 sets of 10 with a long 3 sec pause on contraction
Hammer curls 3 sets of 12
Reverse straight bar curl 3 sets of 8
Basically a repeat of last week. Just not as many sets
Rope lat pulldown / one side at a time 4 sets 12
Chin up 3 sets of 5
Cable high rows one side at a time 3 sets 12
Seated machine row wide grip 3 sets of 15
Hammer strength low row machine 3 sets 12
Reverse machine fly 4 sets of 25 25 20 20
Single arm curl machine 3 sets of 10 with a long 3 sec pause on contraction
Hammer curls 3 sets of 12
Reverse straight bar curl 3 sets of 8
Basically a repeat of last week. Just not as many sets
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