Jazz's Journal

Deadlifts 3x5 (135 kg) 5, 5, 4.5

Military Press 5x5 (60 kg) 5, 5, 3, 3, 3

Pull-Ups 5x5 (lowest assist setting) 5, 5 , 5, 4, 4

Close Grip Bench 3x5 (85 kg)

Hard work not really gained much strength since last cycle.

Frankie's Mass Building Routine (Second Routine)

I've decided to reduce the volume a bit and return to this routine which I've quite enjoyed in the past. I'll be training twice a week.

Day 01

Deadlifts 3x5 (135 kg)

Military Press 3x5 (60 kg) 5, 5, 3

Pull-Ups 3x5 (Lowest setting assist) 5, 5, 4

Dips 3x5 (+20 kg)

Ab Machine 3x12 (30 kg)

Even though there's only twelve sets this routine is hard work. I don't think I could manage it three times a week.

Day 02

Front Squat 3x5 (90 kg) 5, 5, 4

Row 3x5 (65 kg)

Bench 3x5 (90 kg)

Barbell Curl 3x5 (40 kg)

Ab Machine 3x12 (32.5 kg)

Day 03

Deadlift 3x5 (137.5 kg) Hard work really lacking in energy on this lift

Military Press 3x5 (60 kg) 5, 5, 4

Pull-ups 3x5 (assist lowest setting)

Dips 3x5 (BW + 22.5 kg)

No abs today....

Day 04

Front Squat 3x5 (90 kg) Ok managed last set with 92.5 kg

Bench 3x5 (92.5 kg) 5, 4, 3 Hard work

Row 3x5 (67.5 kg)

Curl 3x5 (42.5 kg)

No abs today ran out of time

Day 05

Deadlifts 3x5 (140 kg) Hard work but managed it. Quite a bit of rest between reps + had to change grip often.

Military Press 3x5 (60 kg) Finally nailed that weight this week.

Pull-Ups 3x5 (1 x BW, 2 x assist) 5 (just), 5 (just), 4

Dips 3x5 (BW + 25 kg)

Ab Machine 2x12 (35 kg) 12, 10 (Only two sets today, felt shattered)

Day 06

Front Squats 3x5 (92.5 kg)

Bench 3x5 (92.5 kg)

Row 3x5 (70 kg) 5, 4, 4

Curl 3x5 (47.5 kg) 5, 3, 2 then did a drop set of 40 kg ( 3 reps). Increased the weight a bit too much a shall go back to 45 kg next week)

Ab Machine 3x12 (36.25 kg) 12, 12, 9

Day 07

Deadlifts 3x5 (142.5 kg) 5, 3 (long rest between 2nd and 3rd rep), 3, 2 (added another set). Really difficult. Grip failing often and hard to push hips back.

Military Press 3x5 (62.5 kg) 5, 5, 4.5

Pull-Ups 3x5 (1 x BW, 2 x assist lowest setting) 5, 5, 4

Dips 3x5 ( + 27.5 kg)

Day 08

Front Squats 3x5 (95 kg)

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

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

Curl 3x5 (45 kg) 5, 4, 3

Day 09

Deadlifts 3x5 (142.5 kg) I managed it this week, even though I had to keep resetting my grip. I also had to have a break between reps especially on the last couple of sets.

Military Press 3x5 (62.5 kg) 5, 5, 3 The last set was hard....

Pull-Ups 3x5 (1x BW 2x assist) Much stronger this week. Only just got last rep

Dips 3x5 (+30 kg) 5, 4, 4

Ab Machine 3x12 (36.25 kg) 12, 12, 8

Day 10

Front Squat 3x5 (95 kg) 5, 3, 3, 3 (added a fourth set since finding it hard to do more than three reps in a set (difficulty breathing) )

Bench 3x5 (95 kg) 4, 3, 0 (first set I got trapped under the bar and had to tip it to one side. A bit apprehensive on the following sets. The last set my position was all wrong and was too tired to manage even one rep).

Row 3x5 (70 Kg) 4, 3, 4

Curl 3x5 (45 kg) 5, 3, 4 (dropped weight by 5 kg)

Day 11

Deadlifts 3x5 (145 kg) 5, 5, 4 + 1 (after 10-15 seconds rest)

Military press 3x5 (62.5 kg) 5, 5, 4

Pull-Ups 3x5 (2 x BW, 1 x assist) 5, 4, 4

Dips 2x5 (+ 30 kg) 5, 4 Only managed two sets today.

Looking good some impressive lifting!

Looking good some impressive lifting!

Thanks some not bad lifts. But progress has began to stall so I'm now reducing the intensity a bit.

Day 12

Front Squats 3x5 (90 kg) 5, 5, 4 even when reducing the weight this exercises is tough.

Bench 3x5 (90 kg) 5, 5, 4 felt real heavy

Row 3x5 (65 kg)

Curl 3x5 (40 kg)

Ab Machine 3x12 (30 kg)

I've reduced all weights by 5 kg....

Day 13

Deadlifts 3x5 (140 kg)

Military Press 3x5 (57.5 kg)

Pull-Ups 3x5 (assist lowest setting)

Dips 3x5 (25 kg)

Ab Machine 3x12 (30 kg)

Day 14

Front Squats 3x5 (90 kg)

Bench 3x5 (90 kg) 5, 5, 4

Row 3x5 (65 kg)

Curl 3x5 (40 kg)

Ab Machine 3x12 (32.5 kg)

Day 15

Deadlifts 3x5 (142.5 kg)

Military Press 3x5 (60 kg)

Pull-Ups 3x5 (1 x BW, 2 x assist lowest setting)

Dips 3x5 (27.5 kg)

Ab Machine 3x12 (32.5kg) 12, 12, 8

jazz is that dips with 30kgs attached?

Yep bodyweight (90 kg) + 30 kg