Jww8 - log

[jww8]

6/3/2022
Standing Cable Pull Downs: 40x8, 55x8.
Back DB Fly: 15x10x2, 20x8.
Squat: 45x8x2, 155x5x2, 245x5, 295x1, 335x1, 255x1, 295x5, 265x6.
Rev Straight Bar Curls: 65x8x2.
40m

6/5/2022
Stiff leg DL: 45x5, 155x5.
DL DOH with wraps: 265x5, 375x2, 395x1, 425x0x2, 415x0, 415x1.
Speed DL with wraps: 375x3x3 120 seconds rest between sets.
Stiff Leg DL & Shrugs: 265x5x2 90 seconds between sets.
Bent over Rows: 205x3 too heavy, 185x5x2.
Flat BP: 45x8x2, 135x5, 155x3, 175x3, 195x1, 165x5x2.
Standing Upright Rows: 55x8x2.
Chins 5.
60 minutes

[jww8]

6/7/2022
Chins: 8
Standing Cable Lat PD: 50x10.
DB Lateral Raises: 15x10
Clean & Press: 45x5, 65x5, 95x5, 115x3, 135x1x2,95x10.
Squat: 45x6x2, 155x5, 245x3, 295x1, 335x1, 265x8x2.
EZ Curl 50x10x2.
45 minutes

[jww8]

6/9/2022
Chins 6x3.
Flat BP: 45x8x2, 135x5x2, 185x1, 205x1, 175x5, 165x6.
Incline DB Press: 40x6, 50x6, 60x6.
Standing Cable PD: 55x10x2.
Incline DB Curls: 30x10x2.
30 minutes

[jww8]

6/10/2022
PecDeck: 115x10x2.
Chins: 6
Standing Cable PD: 45x10.
Bent over back DB raises: 15x10x2.
Squat: 45x8x2. 155x5, 265x3, 315x1, 335x1, 265x10.
Reverse Straight Bar Curls: 65x8x2.
35 minutes

6/12/2022
C&P 45x6.
Stiff Leg DL: 45x5, 155x5x3.
DL with wraps: 245x5x2, 335x2, 385x1, 405x0, 405x1, 415x0x2, 385x2.
Speed DL w wraps 120 second rest between sets: 335x5x3.

Circuit 90 sec between sets: power shrugs 265x6x2 + stiff leg DL 265x5.
Bent over rows: 195x5 too heavy, 175x5x2.
Press 45x8 done.
45 minutes

[jww8]

6/15 2022
Chins: 7,5,3.
DB Lat raises: 15x10x2.
Smith Seated Press: bar x 8, +20,50,70,90x5, +110x5x2.
Squat: 56x6x2, 155x5, 245x5, 295x3, 245x5.
Might be a little over trained, don't have the drive for heavier lifts today and knees are sore for w few weeks.
40 minutes

6/17/2022
Flat BP: 45x8, 135x5x2, 185x1, 205x1, 185x3x3.
Chins 6x4.
Back DB bent over fly: 20x8x5.
Standing cable PD: 55x10x2.
Pec Deck: 130x8x2.
Reverse Straight Bar Curls: 65x10x2.
30 minutes

[jww8]

6/18/2022
Squat: 45x8x2, 155x5x2, 265x3, 315x1, 335x1, 365x1, 315x3x2.
Pecdec: 115x10.
30 minutes

[jww8]

6/21/2022
chins: 6.2,2,2,2,2,5,5,2.
Stiff Leg DL: 95x6x2.
Press: 45x5, 65x5x2, 95x3, 115x1, 135x1, 145x0x2, 135x3, 135x2, 115x5.
Stiff Leg DL: 155x5.
DL DOH with wraps: 245x5, 335x2, 385x1, 415x0, 415x1, 385x3, 385x2.
Shrugs: 245x6x2.
Stiff Leg DL: 245x3.
50 minutes

[jww8]

6/23/2022
Flat BP: 45x8x2, 135x5x2, 185x1, 205x1, 195x2, 195x1, 165x7.
Chins 6x4, 4,3.
PecDeck 130x8x2.
Hang from Chin Bar for 30 seconds x2.
30 minutes

[jww8]

6/24/2022
Standing Cable PD: 55x10x2.
Squat: 45x6x2, 135x5x2, 225x5, 315x1, 335x1, 355x1, 325x3, 315x3.
Reverse EZ Curl 60x10x2.
30 minutes

[jww8]

6/29/2022
Standing Upright Row: 45x8.
Press: 45x5x2, 65x5, 95x5x2, 115x3, 135x1, 140x1, 115x5.
Squat: 45x6x2, 65x5, 95x5x2, 115x5, 135x3, 245x1, too much right knee pain today.
Chins: 7x2.
30 minutes