JLee Training Log Vol1

[JLee]

Back

Lat pulldown machine 4 sets of 20
Close grip cable pulldown 4 sets of 15
Bent over BB rows 4 sets of 12 w/dropset
Landmine rows 4 sets of 12
Seated reverse fly machine 4 sets of 25
Alternating DB Curls 3 sets of 12
Rope curls 3 sets of 12

 

[PNWmuscle]

Nice. My pull workout is real similar except I through bb rows first. Always felt like the bb row grew my back the most out of anything

 

[JLee]

Bb rows (light weight high reps) gives my back nice pump that I can’t get on anything else. I feel the same about it growing the back. I stole this routine from a Dorian Yates YouTube video. Only difference he finishes w/ db rows and no reverse flys.

 

[PNWmuscle]

Ah nice, I never tried them as like a pump movement. I get low back pumps easy so I tend to hit my bb rows heavy and hard as the low back pump starts to debilitate me above like 12 reps haha

 

[JLee]

Chest and shoulders

Db flat bench 4 sets of 15,12,12,8
Hammer strength incline press 4 sets of 12
BB incline press 3 sets of 12
Low to high cable fly’s 3 sets of 15

Cable lateral raise 4 sets of 12
DB front raise 3 sets of 10
DB OHP 5 sets of 15, 12, 12, 10 and 8
Single arm cable shrug 3 sets of 15
BB shrugs 3 sets of 10ish

 

[JLee]

Arms

Single arm bent over cable extension 3 sets of 12
Dips 4 sets 12 10 8 8
V bar cable pushdowns 3 sets of 15

Alternativing DB curl
Ez bar drag curl SS w/ straight bar reverse grip curl 3 sets of 10 / 8
Rope hammer curls 3 sets of 15

Today I added this BB exercise to my forearms. Ed Coan said he used for grip strength. I use it as part of my forearm routine but haven’t done it in awhile. Take a BB put a plate on either side and pick it up in the middle and hold it for as long as you can. Finish it up w/ a couple sets of straight bar wrist curls.

 

[JLee]

Legs

Seated hamstring curls 4 sets of 15
Partial rep hyperextension 4 sets of 10
Glute machine 3 sets to failure with no rest
Bulgarian split squat 5 sets of 12 ish
Leg extension 4 sets of 10
No calf’s today

 

[Poppy]

You must have an azz hard enough to bounce a quarter off of.

 

[herrubermensch]

So much volume here! Impressive endurance! I peter out after 4 exercises on most days, and that last exercise isn’t my best.

 

[herrubermensch]

Squirrel!!!

That’s hysterical. That’s exactly what my wife says about me: I start talking about one thing and by the time I’m done, we’ve covered Fermat’s Last Theorem, Nixon’s approach to China, and how much I love the taste of her pussy.

 

[Poppy]

Blahahaha

 

[anabolic_geek]

We have the glute kickback machine at my gym but I don’t think I get a good stimulus out of it

 

[Poppy]

Nixon’s approach to China

Blahahaha that is really wandering around out there…. Most folks on here weren’t even born yet.

Weird trivia…. My first wife was related to kissinger semi-distantly. Close enough were there’s signed things of his floating around on her side.

 

[JLee]

By itself it’s not great. But if you use after another exercise or sometimes I flex my glutes before my set I can feel it working.

 

[JLee]

Back

Rope lat pulldown 4 sets of 12
Close grip pulldown 4 sets of 12ish
Bent over BB rows 4 sets of 10
Seated close grip cable rows 4 sets of 15
Chest supported DB reverse fly and db face pull super set. 3 sets of 10 and 8

 

[herrubermensch]

Very cool about your wife’s relationship to Kissinger! Agree or disagree with Kissinger’s policies and techniques, but he was a REAL Secretary of State. Not like the milk toast John Kerry/Antony Blinken BS.

 

[herrubermensch]

More of that volume! Post up some pics, @JLee ! I bet you are looking great!

 

[JLee]

If I ever grow some balls I will. Lol

 

[Dirtnasty]

Maybe difficult with what we are doing here. Although mine haven’t shrunk as much I as I thought they would.

 

[JLee]

Piss Poor Sleep. People knowing I’m working nights and feel their problems are worth waking me up for. Since I was angry, I might as well take advantage of it. Took 20mg of Cialis and an extra double shot of espresso. Didn’t even care it was international chest day!

Traps, shoulders and chest

Single arm smith machine shrugs 3 sets of 12
Smith machine rear shrug 3 sets of 10
BB front shrug 3 sets of 8 w/ dropset of 16

DB Lateral raise 3 sets of 15 w/ dropset
Smith machine OHP seated 4 sets of 15 12 8 6
EZ bar upright rows 3 sets of 15

DB incline press 4 sets of 12
Machine flat press 3 sets of 12
High to low cable flies 3 sets of 15