Jazz's Journal

Bench 2x5, 1x4, 1x5, 1x4, 1x3 (92.5 kg)

Row 5x5 (80 kg)

Dips 1x8, 1x6, 1x5, 1x4 (22.5 kg)

Curl 3x8 (55 kg)

Some Scap Retraction + Shrug Work

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Military Press 5x5 (60 kg)

Deadlifts 3x5, 1x4, 1x3, 1x2

Pull-Ups 2x5, 2x4, 2x3, 1x1

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Failed to record journal for the previous weeks...

Here are the last two workouts if my memory is correct....

Deadlift 5x5 (150 kg)

Military Press 3x5, 2x3 (65 kg)

Pull-Ups 3x5, 1x4 2x3

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Bench 2x5, 1x4, 2x3, 3x2 (95 kg)

Row 5x5 (82.5 kg) felt too heavy form not brilliant so I'll reduce weight next time

Dips 1x8, 1x6, 1x6 (22.5 kg)

Curls 3x8 (57.5 kg)  The one lift that really seems to increase each week.

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Deadlifts 4x5, 1x3+1 (152.5 kg)

Military Press 5x5 (62.5 kg)

Pull-Ups 2x6, 1x5, 2x4

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Power Cleans 5x5 (75 kg)

Military Press 3x5 (65 kg), 2x5 (62.5 kg) + Some Push Presses at 65-80 kg.

Pull-Ups 8,5, 3x4

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Bench 5x10, 1x7 (62.5 kg), 3x7, 1x6 (60 kg)

Row 6x10, 4x8 (50 kg)

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Power Cleans 5x3 (85 kg)

Bench 2x8 , 2x6 (80 kg)

Row 5x5 (75 kg)

Face Pulls 3x10 (45 kg)

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Power Cleans 5x3 (85 kg) + a few singles including
1x100kg personal best

Bench 3x8, 1x7 (80 kg)

Row 5x5 (77.5 kg)

Face Pulls 3x10 (45 kg)

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Military Press 5x5 (62.5 kg) Not quite

Pull-Ups 4x8 (10 kg)

Floor Press 3x8 (27.5 kg)

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Power Cleans 8x3 (87.5 kg)

Bench 3x8, 1x7 (80 kg)

Row 5x5 (80 kg)

Tricep Extensions 3x8 (30 -40 kg)

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Power Cleans 8x3 (90 kg) Couple of missed lifts so will stay at this weight for a while.

Bench 4x8 (80 kg)

Row 3x5, 2x3 (82.5 kg)

Floor Press 1x8, 1x6, 1x4 (35 kg)

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Push Press 5x5 (65-70 kg)

Pull-Ups 4x8 (5-10 kg assist)

One Leg Deadlifts (60 kg) One side easier then other balance wise.

Floor Press 2x8, 1x6 (32.5 kg)

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Cleans 8x3 (90 kg)

Bench 2x8, 2x6, 1x4 (82.5 kg)

Row 1x5, 2x4 (82.5 kg), 2x5 (80 kg)

Clean + Press 1x1 (80 kg)

Floor Press 3x8 (32.5 kg)

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Push Press 5x5 (65 kg)

Pull-Ups (some assisted)

Floor Press 1x8 (35 kg)

Close Grip Bench 1x8, 1x6, 1x4 (75 kg)

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Cleans  6x3, 1x2, 1x1 (90 ish) Heavier bar so slightly more than 90 kg

Bench 2x8, 2x6 (82.5 kg)

Row 4x5, 1x4 (82.5 kg)

Floor Press 1x8, 1x7 (35 kg), 1x8 (32.5 kg)

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Push Press 5x5 (67.5 kg) 1x1 (80 kg), 1x1 (90 kg)

Pull-Ups 4x8 (assist lowest setting)

Tricep Extensions 2x8 (27.5 kg), 1x6 (25 kg)

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Power Cleans (92.5 kg) Struggled with form and missed loads of lifts

Bench 3x8, 1x6 (82.5 kg)

Row 4x5, 1x4 (82.5 kg)

Floor Press 1x8, 1x6, 1x5, 1x4, (35 kg)

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Push Press 5x5 (70 kg)

Pull-Ups (lowest assist) various reps (total of 32 reps)

Tricep Extensions 3x8 (25 kg)

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Power Cleans 3x2 (92.5 kg).  Lowered weight to 87.5 kg for remaining sets (24 reps total)

Bench 3x8, 1x7 (82.5 kg)

Row 3x5 (82.5 kg), 2x5 (80 kg) Not very strict

Floor Press 1x8, 1x7, 1x6, 1x3 (32.5 kg)

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Push Press 4x5, 1x4, 1x1 (72.5 kg)

Pull-Ups 32 reps using assist machine on first few sets.  Aim to do 32 reps in less sets next week.

Tricep Extensions 3x8 (27.5 kg)

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Power Cleans 8x3 (90 kg) Added a couple of sets since I missed 3 reps.

Incline Dumbell Press 5x5 (35 kg)
(Bench out of order)

Row 5x5 (82.5 kg) Need to stay at this weight form not 100 %

Dumbell Floor Press 1x8, 1x6, 1x5, 1x5 (35 kg)

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Push Press 5x5 (72.5 kg)

Pull-Ups (32 reps BW)

Tricep Extensions 2x8 (30 kg), 1x8 (27.5 kg)

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Incline Press 5x5 (37.5 kg) 4 on last set

Deadlifts 4x5 (150 kg), 1x1 (170 kg)

Rows (legs shaking after deadifting so not productive)

Tricep Extensions 3x8 (27.5 kg)

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Push Press 4x5, 1x4 (75 kg)

Deadlifts 4x5, 1x3 (150 kg)

Pull-Ups 1x10, 1x6 (assist machine) Hard after deadlifts

Tricep Extensions 3x8 (30 kg)

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Incline Press 3x5 (40 kg), 2x5 (37.5 kg)

Bent Row 5x5 (80 kg)

Floor Press 2x8, 1x6 (35 kg)

Some 'Ladder Pull-Ups'

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Push Press 3x5, 2x4 (77.5 kg)

Deadlifts 5x5 (150 kg)

Tricep Extensions 2x8 (30 kg), 1x8 (32.5 kg)

ladder Pull-Ups 1x6 reps

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Push Press 4x5, 1x4 (80 kg)

Deadlifts 5x5 (155 kg)

Pull-Downs 5x5 (70 kg)

Some Tricep Extensions

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35 reps, 10-12 RM, 60 secs rest

Underhand Pull-Downs (70 kg),

Dumbbell Shoulder Press (22.5 kg)

Deadlifts (140-120 kg) very hard with just 1 min rest

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50 reps, 20-22 RM, 90 secs rest

Low Cable High Row (35 kg)

Press-Ups (5kg and 10 kg added) Started with 5 kg but too light so next week I'll use 10 kg for all sets

Squats (70 kg) A bit light but hard though

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25 reps, 4-6 RM, 45 secs rest

Row (75 kg)

Dips (+40 kg)

Lunge (37.5 kg Dumbbells).  This was a slight struggle.  Maybe need more of a warm-up for this exercise.

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35 Reps, 10-12 RM, 60 secs rest

Underhand Pull-Downs (77 kg)

Dumbbell Shoulder Press (25 kg) Couldn't find the 22.5 kg bells so most of the sets were with the 25's.  Then some one arm ones with the 22.5's

Deadlifts (125 kg)

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50 reps, 20-22 RM, 90 sec rest

Cable Upright Row (40 kg)

Press-Ups (+15 kg)

Squats (75 kg)

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25 reps, 4-6 RM, 60 secs rest (40 secs on isolation)

Chins (BW)

Decline Close Grip Bench (80-85kg)

Deadlifts (150 kg)

Calf Raises (40 kg Dumbbell)

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

One Arm Cable Row (55 kg)

One Arm Dumbbell Press (22.5 kg)

Bulgarian Squat (20 kg bells) Hard with short rest periods

Dumbell Extensions (10-12.5 kg) challenge to get the weight right

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

High Pulls (70 kg)

Incline Press (37.5 kg bells)

Front Squats (85 kg)

Hammer Curl (20 kg bells)

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

Chins (+2.5 kg)

Decline Close Grip Bench (90 kg)

Deadlifts (155 kg)

Calf Raises (42.5 kg)

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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) Need better conditioning

Dumbell Extensions (12.5 kg) Loads of sets due to fatigue

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

High Pulls (75 kg)

Incline Press (37.5-40 kg bells)

Front Squats (87.5 kg)

Hammer Curl (22.5-25 kg bells)

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

Chin-Ups (+2.5 kg) Low reps, need a few more reps before upping the weight

Close Grip Decline Bench (92.5 kg)

One Leg Calf Raises (45 kg Bell)

No deadlifts today, resting hamstring + busy at gym

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