Jazz's Journal

40 reps, 10-12 RM, 75 sec rest (60 secs isolation)

One Arm Cable Row (60 kg)

One Arm Dumbbell Press (22.5 kg)

Bulgarian Squat (20 kg bells) only 20 reps conditioning not so good

Dumbell Extensions (10-15 kg ) Couldn't find the 12.5 kg bells

25 reps, 4-6 RM, 60 secs rest (45 secs isolation)

High Pulls (75-80 kg) Started off at 80 kg which was a bit much

Incline Press (37.5-40 kg bells) First three sets at 40 kg then reduced the weight as the reps went too low.  Quite a hard exercise to do with short rest.  The last three sets were doubles and singles

Front Squats (90 kg)

Hammer Curl (25 kg bells)

25 reps, 4-6 RM, 60 secs rest (45 secs isolation)

Chins (+2.5 kg)

One Arm Press (25-30 kg) Wrong exercise should have been decline press, that's why it felt light

Deadlifts Worked up to a max of 180 kg

Calfs (47.5 kg)

About to Start an HST Program

                                     

                                      15 RM                 10 RM     

Squat                             90                       107.5            
SLDL                              100                     117.5   
Bench                            72.5                    85 
Row                               60                        72.5
Press                             42.5                    55
Pull-Up                           25 (assist)          10 (assist)
Cable Upright Row         40                       55
Calfs                              88                       100
        

5 RM

Squat  120                                  

SLDL    137.5                          

Bench   95                       

Row      80                        

Press    65                        

Pull-Up  +2.5                        

Cable Upright Row  75       

Calfs 142    

Workout #1  15's

Squat 80 kg

Press 30 kg

Row 47.5 kg

Bench 60 kg

Pull-Up 37.5 kg (assist)

Upright Row 27.5 kg

Calfs 77.5 kg

Workout #2  15's

SLDL 90 kg

Press 32.5 kg

Row 50 kg

Bench 62.5 kg

Pull-Up 35 kg (assist)

Upright Row 30 kg

Calfs 88 kg

Workout #3  15's

Squat 85 kg

Press 35 kg

Row 52.5 kg

Bench 65 kg

Pull-Up 32.5 kg (assist)

Upright Row 32.5 kg

Calfs 88 kg

Workout #4 15's

SLDL 90 kg (should have been 95)

Press 37.5 kg

Row 55 kg

Bench 67.5 kg

Pull-Up 30 kg (assist)

Upright Row 35 kg

Calfs 90.5 kg

Workout #5 15's

Squat 90 kg

Press 40 kg

Row 57.5 kg

Bench 70 kg

Pull-Up 27.5 kg (assist)

Upright Row 37.5 kg

Calfs 92.5 kg

Workout #6 15's

SLDL 100 kg

Press 42.5 kg

Row 60 kg

Bench 72.5 kg

Pull-Up 25 kg (assist)

Upright Row 40 kg

Calfs 97 kg

Workout #7 2x10's

Squat 97.5 kg

Press 42.5 kg

Row 60 kg

Bench 72.5 kg

Pull-Up 22.5 kg (assist)

Upright Row 42.5 kg

Calfs 88.5 kg

Workout #8 2x10's

SLDL 107.5 kg

Press 45 kg

Row 62.5 kg

Bench 75 kg

Pull-Up 20 kg (assist)

Upright Row 45 kg

Calfs 95.5 kg

Workout #9 2x10's

Squat 102.5 kg

Press 47.5 kg

Row 65 kg

Bench 77.5 kg

Pull-Up 17.5 kg (assist)

Upright Row 47.5 kg

Calfs 97 kg

Workout #10 2x10's

SLDL 112.5 kg

Press 50 kg

Row 67.5 kg  (8-9 on last set)

Bench 80 kg (6-7 on last set)

Pull-Up 15 kg (assist)

Upright Row 50 kg

Calfs 100 kg

Workout #11 2x10's

Squat 107.5 kg

Press 52.5 kg

Row 70 kg

Bench 80-82 kg 1x9, 1x5 (added some rest pause at the end to make up the numbers)

Pull-Up 15 kg (assist)

Upright Row 52.5 kg

Calfs 106 kg

Workout #12 2x10's

SLDL 117.5 kg

Press 55 kg

Row 72.5 kg 8 on first set, about 6 on second set made up with some rest pause

Bench 82 kg 1x9, 1x5 (added some rest pause at the end to make up the numbers)

Pull-Up 10 kg (assist) 8 (+2) on second set

Upright Row 55 kg

Calfs 106 kg

Workout #13 3x5's

Squat 110 kg

Press 52.5 kg

Row 67.5 kg

Bench 82.5 kg

Pull-Up 10 kg (assist)

Upright Row 62.5 kg

Calfs 130 kg

Workout #14 3x5's

SLDL 127.5 kg

Press 55 kg

Row 70 kg

Bench 85 kg

Pull-Up 7.5 kg (assist)

Upright Row 65 kg

Calfs 132.5 kg

Workout #15 3x5's

Squat 115 kg

Press 57.5 kg

Row 72.5 kg

Bench 87.5 kg

Pull-Up 5 kg (assist)

Upright Row 67.5 kg

Calfs 135 kg