Jww8 - log

[jww8]

1/6/2019
Chin: bwt x 6 x 3.
Lat PD: 85x10, 100x10, 130x5,115x5,100x5.
Glute raises: bwt x 15, 10x10, 25x8x2.
Front squat: 45x5, 65x5, 95x5, 115x5, 135x5, 145x5, 150x5, 155x5.
Press: 45x5, 55x5, 65x5, 95x3, 115x3. 135x1, 140x1, 145x1, 150x1, 155xNO lost balance, 155xNO, 140x1, 120x5.
Stiff leg Dead Lift: 95x5, 135x5, 225x3.
Dead Lift DOH: 315x1.
Dead Lift AG: 365x4, 325x5.
60 minutes

[jww8]

1/9/2019
Chin-up: bwt x 6 x 2, bwt x 4.
Lat Pull Down: 100x10, 115x6, 115x8+100x6.
Front Squat: 45x8x2, 95x5.
Squat: 135x5x2, 225x3 lost balance, 255x5x2, 260x5.
Bench Press: 45x8, 95x5, 135x3, 185x3, 190x3, 195x2, 165x6x2.
65 minutes


1/11/2018
Glute raises: bwt x 12, 10x12, 25x8.
Front Squat: 45x8, 95x5, 135x5, 145x5, 150x5x2.
Press: 45x8, 55x5, 65x5, 95x5, 115x2, 135x1, 145x1, 150xNo, 135x1, 115x5.
tired and sore, done.
45 minutes

[jww8]

1/13/2019
couple leg extensions
Chin-ups: bwt x 6 x 3.
Lat Pull-Downs: 100x10, 115x8, 130x4+115x6.
Glute raises: bwt x 15, 25x8x2.
Bench Press: 45x10, 95x6, 135x3, 185x2, 195x2x2, 160x8x2.
Stiff Leg Dead Lifts: 45x5, 135x5, 225x3.
Dead Lift DOH: 315x1.
Dead Lift AG: 375x3, 365x3, 315x5.
55 minutes

[jww8]

1/16/2019
couple of leg extensions
Chin-up bwt x 5.
Glute raises bwt x 15
Front Squat 45x5, 55x5, 65x5, 95x5, 115x5.
Press 45x5, 55x5, 65x5, 95x3, 115x2, 135x1, 145x2, 145x1, 115x8. (notelan was 145x2x2)
Squat: 135x5, 225x5, 260x5, tweaked something in upper left quad and hip, not sure, done for the day.
(note: plan was 260x5x3, should have gone to 245 before 260)
40 minutes

[jww8]

1/20/2019
hurt left quad again last session, body is 64, mind is 34, not a good combo.
a few leg extensions to check left quat.
Chin up: bwt x 5, x4, x6.
Lat PD: 100x12, 115x8x2,
Glute raises: bwt x 15, 10x12, 25x8.
Bench press: 45x10, 95x6x2, 135x3,155x2, 185x1, 205x1x2, 175x5x2.
Stiff leg dead lift: 45, 135, 225x5.
Dead Lift DOH: 315x2.
Dead Lift AG: 335x3x3, don't want to push the quad, this was easy.
Straight Bar Curls: 75x10x2.
60 minutes

[jww8]

1/23/2019
leg extension, quad not ready for squats
Chin ups: bwt x6, bwt x 5.
Lat Pull down: 100x12
Glute raises: bwt x 15.
Press: 45x6x2, 65x5, 95x5, 115x2, 135x1, 140x1, 145x1, 150x1x3, 135x3, 120x5.
Bent over rows: 135x6x3.
Stiff leg dead lift: 45x5, 135x5, 225x5x2.
45 minutes

[jww8]

1/26/2019
Incline Bench Press: 45x8x2, 95x5x2.
BP: 95x5, 135x5, 180x4x4, 155x5.
Bent over dumb bell rows: 70x8, 75x8x2.
DB back fly: 15x10x2.
30 minutes

1/27/2019
Couple leg extensions to warm up quad
Chin up: bwt x 5x2, bwt x3, bwt x 5.
Lat pull down: 100x12, 115x8, 115x6x2.
Glute raises: bwt x 12, 10x10, 25x8x3.
Front Squat: 45x6x2, 95x5.
Squat: 135x5, 185x5x3, considered doing 225, its too risky.
Stiff Leg DL: 45x5, 135x5, 225x3.
Dead Lift DOH: 315x1,
Dead Lift AG: 335x3, 365x3, 335x5.
55 minutes

[jww8]

1/30/2019
Chins: bwt x 6, bwt x 4.
Lat PD: 115x12x2.
Glute raises: bwt x 15, 25x10.
Press: 45x5x2, 65x5, 95x3, 115x3, 135x2, 145x1, 135x3, 125x5.
Front Squat: 45x5, 65x5, 95x5.
Squat: 135x5, 185x5, 225x5x2.
50 minutes

[jww8]

2/1/2019
Chin up: bwt x 6 x 3.
Lat PD: 115x10, 130x5, 130x7.
Glute raises: bwt x 15 25x10.
Bench Press: 45x10, 95x5, 135x3, 155x3, 185x2, 205x1, 185x3, 175x5.
Incline DB press: 50x8.
Stiff Leg DL: 45x5, 135x5, 225x3.
DL DOH: 315x1.
DL AG: 365x1, 385x3, 225x5.
Bent over Rows: 135x6, 145x6x2.
70 minutes


2/5/2019 (FL vacation, limited fitness center)
IDBP 30x8, 55x8x3.
Tricep PD 40x12. 70x8x4.
DB rows: 55x8, 70x8x3.
Incline DB Curls: 30x8x2.
20 minutes

[jww8]

2/8/2019
Chin ups: bwt x 6 x 2, bwt x 5.
Lat pull down: 115x8x2, 100x12.
Press: 45x8, 65x5, 95x3, 115x3, 135x3, 155no, 140n0, 140x1, 120x6.
Front Squat: 45x5, 65x5, 95x5, 135x5, 155x5x2, 160x5.
Stiff Leg DL: 45x5, 135x5.
Bent over Rows: 45x8, 135x5.
45 minutes.