Jazz's Journal

Max Effort Upper

Close Grip Bench (80 kg)

Was originally working up to 75 kg but found I could easily do another set.

Dumbell Bench (palms facing) 3x6 (32.5 kg)

Tried first set with 35 kg managed only five reps so went back down to 32.5 kg.

Seated Cable Row (palms facing) 4x12 (49 kg) 12, 12, 10, 10

Cable Scarecrows 3x12 10 (10 kg), 8 (7.5 kg), 8 (5 kg)

Real hard exercise had to really lower the weights for this one.

Ab Pulldowns 3x12 (90 kg)

Max Effort Lower

Deadlifts max 140 kg x 5

Leg-Curls 3x10 (80 kg) 10, 10, 8

Didn't have the energy to do anything else deadlifts really burnt me out. Also find Unilateral Quad Movements difficult. Lunges give me a lot of discomfort as do bulgarian split squats and I don't feel comfortable doing step-ups especially without a spotter.

Max Effort Upper


Close Grip Bench (85 kg)

Dumbell Bench (Palms Facing) 3x7 (32.5 kg)

Seated Cable Row (Palms Facing) 4x12 (49 kg)

Cable Scarecrows 3x15 (5kg) 12, 12, 8

Ab Pulldowns 3x12 (90 kg)

I've missed my lower workout for this week and repetition upper from last week. Felt drained of energy from work and from last week's heavy deadlifting.

Started a new two day routine today. Its based on both of Frankie's Routines.

This is what I did today....


Deadlifts 3x5 (130 kg)

Hard to get used to the movement again.

Military Press 5x5 (55 kg)

Weight just about right

Wide Grip Pull-Ups 5x5 (10 kg assist) only managed four on last set.

Close Grip Bench 3x5 (2x80, 1x85 kg)

Ab Rope Pulldowns 3x12 (90 kg)

Overall hard work but managable.

Front Squats (85 kg) 3x5

Really hard work. Keeping the bar in position was especially difficult.

Bench Press (85 kg) 5x5

Just managed four reps on the last set

Bentover Row (57.5 kg) 5x5

Barbell Curl (37.5 kg) 3x5

Ab Rope Pulldown (105 kg) 3x12

Deadlifts 3x5 (132.5 kg)

Military Press 5x5 (57.5 kg) 5, 5, 5, 3, 4

Pull-Ups 5x5 (10 kg assist)

Close Grip Bench 3x5 (82.5 kg) 5, 5, 4

Crunch Machine 3x12 (20 kg)

Front Squats 3x5 (87.5 kg)

Bench 5x5 (85 kg)

Bent Over Row 5x5 (60kg)

Barbell Curl 3x5 (40 kg)

Crunch Machine 3x12 (22.5 kg)

Deadlifts 3x5 (135 kg)

Military Press 5x5 (57.5 kg) 3x5, 4, 4

Only managed four reps on the last two sets. On the last rep it must have taken about 5-10 seconds to lift the weight.

Wide Grip Pull-Ups 5x5 (lowest setting assist + 2.5 kg) 3x5, 5, 4

Difficult to keep the 2.5 attached to the weight stack so the last set I did without.

Close Grip Bench 3x5 (82.5 kg)

Hard to keep elbows in and felt real heavy

Crunch Machine 3x12 (25 kg) 12, 12, 11

Deadlifts 3x5 (137.5 kg)

Military Press 5x5 (57.5 kg) (3x5, 4, 2.5)

Struggling again this week. Not much in the way of carbs today so that might be the solution.

Pull-Ups 5x5 (assist on lowest setting) (3x5, 3, 3)

Again really hard work needed a spotter. My triceps were fried after all that pressing

Close Grip Bench 3x5 (85 kg) (5, 3, 2)

Not much energy left

Ab Machine 3x12 (25 kg)

Front Squat 3x5 (90 kg)

Some back rounding occured. I really need to synchronise my breathing with the movement. Had burst blood vessels this week as well.

Bench 5x5 (87.5kg) 5, 5, 4, 4, 3

Row 5x5 (62.5 kg)

Barbell curls 3x5 (42.5 kg) 5, 5, 3

Ab Machine 3x12 (27.5 kg) 12, 12, 10

hi jazz, I like the excercises youve choosen for a 2 day split, in a few weeks im going to change to a 2 day split and think i might copy what youve done!

Deadlifts 3x5 (140 kg)

Military Press 5x5 (57.5 kg) 5, 5, 5, 4, 3

Pull-Up 5x5 (assist) 5, 5, 5, 4, 4

Close Grip Bench 3x5 (85 kg) 5, 4, 4

Ab Machine 3x12 (27.5 kg) 12, 12, 9

Glad you like it. Even though I've dropped to two days a week it's still hard work. I'm going for a deload / intensity phase for the next few weeks and drop to sets of 3x3 since my progression is slowing on most of my lifts.

Deload

Missed a couple of sessions during the last few weeks and weights have stayed the same for a while so I think it's time for a deload.

Deads 3x3 (140 kg)

Military Press 3x5 (57.5 kg)

Pull Up 3x5 (assist lowest setting)

Close Grip Bench 3x3 (85 kg)

Ab Machine 3x12 (27.5 kg) 12, 12, 8

front Squats 3x3 (90 kg)

Bench Press 3x5 (87.5 kg)

Barbell Row 3x5 (62.5 kg)

Barbell Curl 3x3 (42.5 kg)

Ab Machine 3x12 (27.5 kg)

Deadlifts 3x3 (142.5 kg)

Lost my grip on the last set and the bar bruised my knee just before lock-out

Military Press 3x5 (60 kg)

Pull-Ups 3x5 (bw) 5, 5, 3

Close Grip Bench 3x3 (87 .5 kg)

Ab Machine 3x12 (30 kg) 12, 12, 10

Front Squats 3x3 (92.5 kg)

Bench 3x5 (90 kg)

Row 3x5 (65 kg)

Barbell curl 3x3 (45 kg)

Ab Machine 3x12 (30 kg) 12, 12, 8

Deadlifts 3x3 (142.5 kg)

Grip starting to fail again on last set just before lock-out.

Military Press 3x5 (62.5 kg) 5, 5, 3

Pull-Ups 3x5 (BW) 5, 5, 3

Close Grip Bench 3x3 (90 kg)

Ab Machine 3x12 (30 kg) 12, 12, 10

Front Squats 3x3 (95 kg)

Bench 3x5 (92.5 kg) 5, 5, 3.5

Barbell Row 3x5 (67.5 kg) 5, 5, 5

Barbell Curl 3x3 (47.5 kg)

Ab Machine 3x12 (30 kg) 12, 12, 10

Deadlifts 3x3 (145 kg)

Military Press 3x5 (62.5 kg)

Pull-Ups 3x5 (BW) 5, 5, 4

Close Grip Bench 3x3 (92.5 kg)

Ab machine 3x12 (30 kg) 12, 12, 10

Front Squats 3x3 (97.5 kg)

Bench 3x5 (95 kg) 5, 5, 4

Row 3x5 (70 kg) 5, 5, 3

Barbell Curl 3x3 (50 kg) 3, 2, 1 (really hard work)

Ab Machine 3x12 (30 kg) 12, 12, 11