2016 Log

Discussion in 'Training Logs' started by Jester, Jan 3, 2016.

  1. Jester

    Jester Well-Known Member

  2. Jester

    Jester Well-Known Member

    117.9, GPP ahoy

    Leg extensions; 3x20-110. Felt good.
    Nippard shrugs; 3x10-170. Good starting weight but room to increase.
    CB zercher hold - 140
    Standing jumps - 3x10. Will hold plates next week.
    BB curls; 3x10-40. Dumped the fat gripz to make load the limiting factor.
    CB zercher hold - 140
    Neck extensions - 3x20-20, assisted kn last five reps of last set
    Reverse curls; 3x10-40
    Seated jumps; 3x10.
    CB zercher hold - 140.

    Above took an hour.

    Pendulum spinal rows; 3x20-110.


    Yoke gainz for days…
     
    Last edited: Jul 30, 2021
  3. Jester

    Jester Well-Known Member

    118.9 yesterday after carb up, then busy day and back to 117.9 today.

    At least I’ve remembered to caffeinate this time …
     
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  4. Jester

    Jester Well-Known Member

  5. Jester

    Jester Well-Known Member

  6. Jester

    Jester Well-Known Member

    117.7 mini midweek refeed yesterday. Deadlift time.
     
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  7. Jester

    Jester Well-Known Member

    117.3 and bench day
     
  8. Jester

    Jester Well-Known Member

    116.8 GPP and carbs today
     
  9. Jester

    Jester Well-Known Member

    Leg extensions; 3x20-100.
    Shrugs; 3x10-190.
    CB zercher hold - 150
    Standing jumps - 3x10-10kg.
    BB curls; 3x10-45.
    Neck extensions - 3x20,17,17-20. Took a hit with the higher load on zercher holds and therefore yoke region fatigue.
    CB zercher hold - 150.
    Reverse curls; 3x8-45.
    Seated jumps; 3x10-10kg.
    CB zercher hold - 150.


    Reverse hypers; 3x15-100+red band … soooo good.
     
    Last edited: Aug 6, 2021
    _tim likes this.
  10. Jester

    Jester Well-Known Member

  11. Jester

    Jester Well-Known Member

    Last edited: Aug 9, 2021
  12. Jester

    Jester Well-Known Member

    Last edited: Aug 9, 2021
  13. Jester

    Jester Well-Known Member

  14. Jester

    Jester Well-Known Member

    Last edited: Aug 12, 2021
  15. Jester

    Jester Well-Known Member

    Last edited: Aug 13, 2021
  16. Jester

    Jester Well-Known Member

    116.1 GPP

    Leg extensions; 3x20-100.
    Neck extensions - 3x20-20
    CB zercher hold for 30s- 160
    Standing jumps - 3x10-10kg.
    BB curls; 3x10-45.
    CB zercher hold 30s- 160.
    Reverse curls; 3x8-45.
    Seated jumps; 3x10-10kg.
    CB zercher hold 30s - 160.



    Dropped shrugs for a few reasons. Traps and yoke are smashed by the zercher holds, and getting adequate coverage on programmed-upper days. The practicality also wasn’t great with the equipment I have, especially with intended farmers walks in the near future to cover off whatever stimulus they might have been bringing.

    I’m looking for an ab/anterior core exercise. Ab wheels are just too easy and hanging leg raises are less than amazing on shoulders.

    EDIT:

    Seated CG OHP; 3x10-40.

    Reverse hyper; 3x15-100 + 1 mini and 1 micro band
     
    Last edited: Aug 13, 2021
  17. Jester

    Jester Well-Known Member

    I probably will add in some OHP work too, to help support the bench progress.
     
  18. Jester

    Jester Well-Known Member

    116.9 carbed up
     
  19. Jester

    Jester Well-Known Member

    Last edited: Aug 16, 2021
  20. Jester

    Jester Well-Known Member

    Note to self for later- try dips as triceps accessory or GPP
     
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