Jazz's Journal

Day 34

Deadlifts 3x5 (155 kg)

Military Press 5x5 (60 kg) 4 on last two sets

Chins 5x5 (BW) 5, 5, 5, 4, 3, 3

Ab Machine 3x8 (57.5 kg) 8, 6, 5

Day 35

Front Squats 3x3 (105 kg) + 2x5 (90 kg)

Bench 5x5 (3x95 kg, 2x90 kg) 5, 4, 3, 5, 4

Row 5x5 (80 kg) 5, 5, 5, 5, 4

Calf Raise 3x8 (151 kg)

Day 36

Good Mornings (105 kg) 5, 3, 4

Dips 5x5 (35 kg) 4 on last set

Pull-Ups (BW) 5, 5, 5, 3, 3, 3,

Hanging Leg Raises (BW) 11, 11, 6

Last day of my 12 week program

New Routine

Day 01

Bulgarian Squats 3x8 (30 kg)

Too intense felt really light headed afterwards

Bench 4x8 (75 kg) 7 on last set

Row 4x8 (60 kg, 65 kg on last set)

Floor Press 3x8 (25 kg)

Day 02

Deads 3x5 (145 kg)

Military Press 5x5 (55 kg) 3 on last set

Pull-Ups 5x5 (10-15 kg assist)

Side Bends 3x8 (25 kg)

Barbell Curl 3x5 (40 kg)

Day 03

SLDL 3x12 (1x90 kg, 2x100 kg)

Incline Press 4x12 (2x22.5 kg, 2x25 kg)

Seated Row 4x12 (1x42 kg, 3x49 kg)

Tricep Extensions 3x12 (1x17.5 kg, 2x20 kg)

Hanging Leg Raises 3x12 (BW) 10 on last set

Day 04

Bulgarian Squats 3x8 (30 kg) Hard on the grip especially for the next few exercises, might use straps or hold the dumbbells overhead

Bench 4x8 (75 kg) 7 on last set

Row 4x8 (65 kg) 6 om last set

Dumbbell Floor Press 3x8 (27.5 kg)

Day 05

Deadlifts 3x5 (150 kg) 3 on last set

Military Press 5x5 (55 kg)

Pull-Ups 5x5 (10 kg assist)

Barbell Curl 3x5 (3 reps x 45 kg, 2x5x40 kg)

Side Bends 3x8 (27.5 kg)

Day 06

SLDL 3x12 (100 kg) had to swap grip during last set

Incline Press 4x12 (25 kg) 10 on last set

Seated Row 4x12 (49 kg)

Dumbell Extension 3x12 (20 kg)

Hanging Leg Raises 3x12 (BW) 10 on last set

Day 07

Bulgarian Squats 3x8 (62.5 kg) First set with 32.5 kg dumbbells, I then used a barbell so as not too tire out my grip.

Bench 4x8 (77.5 kg)

Row 4x8 (65 kg) 6 on last set

Floor Press 3x8 (30 kg) 6 on last set

Day 08

Deadlifts 3x5 (150 kg) 4 on last set

Military Press 5x5 (2x60 kg, 3x55 kg)

Pull-Ups 5x5 (Lowest assist) 4 on last set

Barbell Curl 3x5 (40 kg) Tough after Pull-Ups

Side Bends 3x8 (30 kg)

Day 09

SLDL 3x5 (102.5 kg) 11 on last set because of grip failing

Incline Press 4x12 (25 kg) 11 on last set

Seated Row 4x12 (2x56 kg, 2x54 kg)

Overhead Extension 3x12 (2x22.5, 1x20 kg) 12, 10, 10

Hanging leg Raises 3x12 (BW) 10 on last set

Day 10

Bulgarian Squats 3x8 (65 kg)

Bench 4x8 (80 kg) 6 on last two sets

Row 4x8 (65 kg)

Floor Press 3x8 (30 kg)

Day 11

Deadlifts 3x5 (150 kg) 4 on last set

Military Press 5x5 (57.5 kg) With long rests between sets. Last three set were really close to failure.

Pull-Ups 5x5 (assist lowest setting0

Barbell Curl 3x5 (42.5 kg) 4 on last two sets

Side Bends 3x8 (32.5 kg)

Day 12

SLDL 3x12 (105 kg)

Incline Press 4x12 (25 kg x 3. 27.5 kg x1) 10 reps on last set

Row 4x12 (56 kg)

Tricep Extension 3x12 (22.5 kg) 12, 10, 8

Hanging Leg Raises 3x12 (BW) 12, 8, 10

Day 13

Rear Lunge 3x5 (90 kg)

Bench 5x5 (1x90 kg, 4x85 kg)

Barbell Row 5x5 (70 kg)

Floor Press 3x5 (35 kg)

Day 14

Deadlifts 3x12 (115 kg) only eight on last set but after a break I completed the remaining four. Really tiring....

Military Press 4x12 (3x40 kg, 1x35 kg) last two sets were 8 and 10 reps

Pull-Ups 4x12 (25 kg assist) 10 on last set

Barbell Curl 3x12 (30 kg)

Side bends 3x12 (2x20 kg, 1x32.5 kg) Wrong weight selected should have been 30 kg

Day 15

SLDL 3x8 (115 kg) Grip going before muscles

Incline Press 4x8 (30.5 kg last set may have been 32.5 kg)

Seated Row 4x8 (63 kg)

Tricep Extension 3x8 (25 kg)

Hanging Leg Raises 3x8 (with 7.5 kg bell)

Day 16

Bench 5x5 (87.5 kg)

Row 5x5 (72.5 kg)

Rear Lunges 3x5 (92.5 kg) knee sore today should wear a support really....

Floor Press 3x5 (2x37.5 kg, 1x35 kg) 5, 4, 5

Day 17

Deadlift 3x12 (117.5 kg)

Military Press 4x12 (3x40 kg, 1x37.5 kg) 10 on last set

Pull-Up 4x12 (2x25 kg, 2x20 kg) 10 0n last set

Barbell Curl 3x12 (1x30 kg, 2x27.5 kg)

Side Bends 3x12 (30 kg)