Jazz's Journal

It's a made up one. kind of a merge between Frankie's two routines with slightly less lower body work.

Day 15

Good Mornings 3x5 (85 kg)

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

Chins 5x5 (3xBW, 2x10 kg assist) 5, 5, 4, 5, 5

Leg Raise 3x8 (BW) 8, 8, 6

Day 16

Deadlifts 3x5 (147.5 kg) 3 on last set

Military Press 5x5 (57.5 kg) 4 on last set

Pull-Up 5x5 (3 x BW, 2 x Lowest assist)

Ab Machine 3x8 (47.5 kg)

Day 17

Front Squats 3x5 (100 kg)

Bench 5x5 (90 kg) 4 on last two sets

Row 5x5 (75 kg)

Calf Raises 3x8 (142 kg)

Day 18

Good Mornings 3x5 (90 kg)

Dips 5x5 (30 kg)

Chins 5x5 (3 x BW, 2 x assist) 5, 5, 4 + 1 (assist), 5 (assist), 4 (assist)+ 1 (10 kg assist)

Hanging Leg Raises 3x8 (BW)

Day 19

Deadlifts 3x5 (147.5 kg)

Military Press 5x5 (57.5 kg) 4 on last set

Pull-Ups 5x5 (BW) Did first two sets with bodyweight then took as many sets as necessary to complete the reps. Will work up to doing 5 straight sets.

Ab machine 3x8 (50 kg)

Day 20

Front Squat 3x5 (102.5 kg)

Bench 5x5 (90 kg)

Row 5x5 (77.5 kg) Hard work might stay on same weight next week

Calf Raise 3x8 (142 kg)

Day 21

Good Mornings 3x5 (92.5 kg)

Dips 5x5 (32.5 kg) 4 on last set

Chins 5x5 (BW, assist) 2x5 (BW), 1x3.5 BW, 1x4 (assist), 1x5 (assist)

Hanging Leg Raise 3x9 (BW)

Day 22

Deadlifts 3x5 (150 kg) 4 on last set

Military Press 5x5 (57.5 kg) Finally achieved the reps after four weeks

Pull-Ups 5x5 (BW) went as follows 3x5 then 3, 4, 3 Trying to do all twenty five reps in as few sets as possible

Ab Machine 3x8 (52.5 kg) 6 on last set. Should have managed it but for the first set only had 42.5 kg on the 'bar', so extra set added.

Day 23

Front Squats 3x5 (105 kg) Form not brilliant

Bench 5x5 (92.5 kg) 5, 4, 4, 5, 4

Row 5x5 (80 kg) 4 on last set

Calfs 3x8 (155 kg) 8, 6, 6

Day 24

Good Mornings 3x5 (95 kg)

Dips 5x5 (32.5 kg) 5, 5, 5, 4, 4

Chins 5x5 (BW) 5, 5, 5, 3, 3, 3+1 (rest pause)

Hanging Leg Raises 3x10 (BW) 10, 10, 9

Day 25

Deads 3x5 (150 kg)

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

Pull-Ups 5x5 (BW) 5, 5, 5, 4, 4, 3 Slow improvement find them much easier than close grip.

Ab Machine 3x8 (52.5 kg)

Day 26

Front Squats 3x5 (105 kg) 5, 3, 3, 3

Bench 5x5 (92.5 kg) 5, 4, 3.5, 4, 3

Row 5x5 (80 kg) 5, 4, 3, 3, 3

Calfs 3x8 (151 kg) 8, 6, 6

Day 27

Good Mornings 3x5 (1x105 kg, 2x97.5 kg) 3 (selected wrong weight), 5 , 5

Dips 5x5 (32.5 kg) 4 on last set

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

Hanging Leg Raises 3x10 (BW)

Day 28

Deadlifts 3x5 (152.5 kg) 5, 5, 3

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

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

Ab Machine 3x8 (55 kg)

Day 29

Front Squats 3x5 (105 kg)

Bench 5x5 (92.5 kg) 5, 5, 4, 4, 3 + (1)

Row 5x5 (80 kg) 5, 4, 3, 4, 3

Calf Raises 3x8 (151 kg) 7 on last set

Day 30

Good Mornings 3x5 (100 kg)

Dips 5x5 (32.5 kg) 4 on last set

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

Hanging Leg Raises 3x11 (BW) 11, 11, 8

Day 31

Deadlifts 3x5 (152.5 kg)

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

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

Ab Machine 3x8 (57.5 kg) 7.5 on last set

Day 32

Front Squats 3x3 (107.5 kg) + 5 (90 kg)

Bench 5x5 (92.5 kg) 4 on last set

Row 5x5 (80 kg) 5, 4, 3, 3, 4

Calfs 3x8 (151 kg) Form not perfect

Day 33

Good Mornings 3x5 (102.5 kg) 3 on last set

Dips 5x5 (32.5 kg)

Pull-Ups (should be chins) 5x5 (BW) 5, 5, 5, 3, 3, 4

Hanging Leg Raises 3x11 (BW) 11, 11, 7