62 replies to this topic

[JoelKenney]

September 14th ME Bench
Doing more bench reps, to reinforce some things I want to improve in my form
45 x 20
95 x 20
135 x 12
135 x 12

Incline DB press for reps
70 x 12
70 x 12
70 x 12

Crazy eights (8 reps of tricep extensions, 8 reps of rollbacks. 8 reps close grip bench)
17.5 dbs
25 dbs
25 dbs

3 sets of low pulley rows strict form
150 x 12
165 x 11
165 x 11

2 sets of handstand on wall pushups
x 11
x 8

1 sets of close grip pushups

[JoelKenney]

September 16th DE squat

speed squats off parallel box
185 x 2 x 6 sets

lower box by 2 inches and add 2 inch pad, kinda like a harder foam sunk in enough
185 x 2 x 5

reverse hypers
bodyweight x 20
10 lbs + 17.5 x 12
" " x 12
" " x 12
" " x 12

hanging leg raises with 10 lbs in ankle weights
x 12
x 10
x 10

[JoelKenney]

September 18th DE Bench

Speed bench
155 x 3 x 9

did the arm workout again

DB curls
35 x 8
40 x 7
40 x 7

Reverse grip bench
95 x 10
135 x 10
175 x 5
165 x 7

1 arm preacher curls
30 x 8
35 x 7
35 x 7

overhead rope tricep extensions
100 x 8
120 x 5. 110 x 2 right after
110 x 7

stomach on incline DB curls
30 x 6
30 x 6
30 x 6

Reverse Grip Tricep extensions
50 x 10
60 x 10
70 x 8

Trying some isometric work, something I did a year and a half ago that worked good

feet raised pushups, 10 second hold at the bottom, 10 second hold halfway up
think i did 2 mins for 3 sets maybe 1 min and 20 seconds for the last two

[JoelKenney]

September 19th 2011
ME squat
warm up of leg curls cause people were taking up both racks to do deadlifts

front squat 2 inches below parallel box (4-box)
95 x 10
135 x 5
185 x 3
215 x 3
235 x 1
245 x 1
255 x 1

glute ham raises
x 3 on my own + x 8 assisted
x 3 + x 8 assisted
x 2 + x 8 assisted

standing abs with the rope on pulldown machine
120 x 5
120 x 5
105 x 9

short 50 minute workout

[JoelKenney]

September 21st 2011

ME bench

Floor press max
95 x 8
135 x 5
175 x 3
185 x 3
215 x 3
235 x 1
245 x 1
260 x 0 Miss
255 x 1

incline DB press short rest
80 x 10
80 x 9
80 x 6
65 x 9

crazy eights
30 DBs 1 set
25 DBs 2nd set

weighted wide grip pull ups
25 lbs x 8
25 lbs x 6
no weight x 9

battling ropes only arms moving, 1 set for at least 2 1/2 minutes
another for a minute

[JoelKenney]

I lost my log somewhere so im going to have to go on memory

December 4th 2011

speed squats

225 x 2 x 10 sets on parallel box

speed conventional deadlifts
315 singles x 7 sets

1 legged leg press
205 x 14
205 x 14
205 x 14

mock reverse hyper
bodyweight x 15
10 lbs x 14
25 x 10
25 x 10
25 x 10

standing pulldown abs on lat machine with a rope
112.5 x 10
112.5 x 10
112.5 x 10

December 6th 2011

DE bench

speed bench
155 x 3 x 9 sets

DB shoulder press
50 x 14
50 x 12
50 x 10

t-bar row
110 x 14
115 x 12
115 x 12

side raises
35 x 10
35 x 10
35 x 10

DB upright rows
30 x 10
30 x 10
30 x 10

December 7th 2011

Max squat

Reverse band max off 3 inches bellow parallel box , with 2x 75lbs bands
135 x 10
225 x 6
275 x 5
315 x 5
335 x 3
355 x 3
375 x 1
390 x 1
415 x 1

Glute Ham Raises
x 1 unassisted x 10
x 10
x 10

db shrugs
95 x 12
95 x 12
95 x 12

hanging leg raises

December 9th 2011

Max bench

Reverse band bench because of the rack at our gym there were no pin holes above 6 feet, with the 25 lbs bands at the top there felt like no difference at the bottom or top, we switched to using a lower pin and we doubled the 25s
to take off 100 lbs at the bottom, and the bar was just about over the bands at the top, was an abrupt loading
95 x 10 without rev band
135 x 8
185 x 5 add rev band
225 x 5
245 x 3
265 x 3
275 x 1
290 x 1
305 x 1

tricep pushdowns
50 x 12
50 x 12
40 x 15
40 x 15

Chest supported row high grip
115 x 10
115 x 10
115 x 10

front raises
30 x 14
30 x 14
30 x 14

face pulls
60 x 12
60 x 12
60 x 12

December 11th 2011

Speed squats

speed front squats
145 x 2 x 12 sets on parallel box

1 legged leg press
270 x 10
270 x 10
270 x 10

reverse hypers
10 x 15
30 x 12
30 x 12
30 x 10
10 x 15

lying leg raises
10 x 40
10 x 40
10 x 40

December 13th 2011

speed bench

Balistic bench

135 x 3 x 8

DB shoulder press
35 x 15
60 x 12
60 x 10
60 x 8
60 x 6

T-bar rows
125 x 14
135 x 10
135 x 10
135 x 10

lying on bench rear delts
15 x 10
15 x 10
15 x 10

extra workout after
max jump with a bar, while kneeling on the ground
worked up to 80 lbs x 1

[JoelKenney]

December 14th 2011

ME squat

Sumo deadlift standing on top of a 4-inch box
135 x 7
135 x 5
225 x 3
255 x 3
285 x 3
315 x 3
335 x 1
345 x 1
350 x 1 felt like I didnt have as much hip power as i used to, I havn't done as much sumo deads, low box squats, and hip excercises as I used to
been focusing on conventional deadlift

glute ham raises assisted
x 12
x 12
x 12

hip abductor machine
outter 140 x 10
inner 170 x 15
outter 140 x 10
inner 190 x 12
outter 140 x 10
inner 190 x 12

Side bends
85 x 12
85 x 11
85 x 11

[JoelKenney]

December 16th 2011

ME Bench

Incline bench max
upper body rowing machine for 2 1/2 minutes worked great to warm up, along with some pushups
95 x 5
135 x 3
155 x 3
175 x 3
195 x 1
210 x 1
225 x 0 missed lockout should of dropped down to 220 to get 3 lifts but didn't
185 x 5
185 x 5

DB tricep extensions
30 x 12
30 x 10
30 x 10

Hammer strength row
115 x 12
115 x 10 with holds at the top
115 x 10 " "

front raises
35 x 12
35 x 11
35 x 10

db upright rows
30 x 12
30 x 12
30 x 12

battling ropes 1 sets of 1 min 30 sec

[JoelKenney]

Extra workout december 17th

db presses for time in slow tempo on stability ball
35 x 45s
30 x 50s
25 x 60s

band tricep pushdowns
x 30
x 25
x 20

band pull aparts
x 17
x 18
x 17

Jumping
jumping down from a low box then up onto a higher maybe around 36 inch box
x 22 jumps

December 18th 2011

DE squat

speed front squats on parallel box
155 x 2 x 12 sets

sumo rack pulls, 4 inches off ground
135 x 5
225 x 5
315 x 5
335 x 5
335 x 5
335 x 5

wide squatting pull throughs
202.5 x 18
202.5 x 18
202.5 x 18

planks with 45 plate on my back
2 sets for about a minute

[JoelKenney]

December 20th 2011

DE Bench

ballistic bench
135 x 3 x 8 sets

Decline DB press
55 x 15
55 x 15
55 x 12

low pulley lat rows neutral fat grip
165 x 12
135 x 14
135 x 12

pull ups wide
x 10
x 10

battling ropes alternating with straight arms
x 1 min
x 1 min
x 45 s

extra max jump workout after
again jumping with weight on my back, from a kneeling position
- x 3
45 x 3
65 x 3
75 x 1
85 x 1
95 x 1
105 x 1

[JoelKenney]

December 21st 2011

ME Squat

Front squat on parallel box(5 box) with 40 pounds of chain , chains just came in the mail today
45 x 5
95 x 3
135 x 3
155 x 3
195 x 3
205 x 1
225 x 1
245 x 1
250 x 1

hyper extensions
3rd lowest pin
90 x 10
90 x 8
90 x 7

Glute ham raises
x 12 assisted
x 12 assisted
x12 assisted

Side bends
95 x 12
100 x 10
100 x 8

[JoelKenney]

December 22nd 2011

Extra workout

6 trips of 200 feet with 35 lbs on the bench, sled pulling, with the rope held behind my knees, bent over to hit the hamstrings

December 23rd 2011

ME Bench

repetition method 3 sets of DB to failure flat bench
35 x 15 warm up
70 x 18
70 x 16
70 x 14

3-board with 40 lbs of chain
first set 135 with chains without board x 6
add in 3 board
185 x 5 barely got 5
175 x 6 missed 7th at lockout and held it for 5 sec, i was originally only going to go for 5, but my friend told me I couldn't get 5 with only 10 pounds off my last set, so the 6th felt good for speed, missed a few inches from lockout on 7th
175 x 6

Chest supported rows
90 x 12 with holds at the top
90 x 15
90 x 15

[JoelKenney]

December 24th 2011

20 minute extra workout

skullcrushers
70 x 18
60 x 16
50 x 15

underhand grip pull-ups, with battling ropes right after
x 18, 1 min on ropes
x 14 1 min on ropes

many hours later in the day did some jumping

1 legged jumps up stairs at my house, 1 set = 6 two stair jumps + 1 three stair jump
went all the way up with 1 leg, then back to start to do the 2nd leg
3 sets no rest
rest
3 sets no rest so it adds up to 36 moderate jumps, and 7 moderate-hard, but non-max jumps

December 25th 2011

deload day squat day

good mornings with 40 pounds of chain around my neck, stood in front of a platform to take 1/2 chains off at bottom
3 sets of 30 reps

put a doubled band over both my knees and did sets of side-steps keeping knees out
3 sets of 50 feet

high rep leg curls with 10 lbs ankle weights, only 5 lbs each i need heavier ones
1 set of 300 reps followed by 75 reps of combo leg extension into lying leg raise

[JoelKenney]

December 27th 2011

DE Bench

ballistic bench
135 x 3 x 8

Decline DB bench
60 x 18
60 x 12
60 x 11
60 x 10

low pulley rows neutral grip 165 x 14
switched to bar grip
135 x 12
120 x 12

barbell shrugs
135 x 15
225 x 8
205 x 12

plate holds
45 plate hardly any rest
x 35 sec
x 25 sec
x 20 sec

[JoelKenney]

December 28th 2011

ME squat / DL

Round back good morning 3-rep max
45 x 7
95 x 7
135 x 5
165 x 3
185 x 3
205 x 3 felt like hamstrings werent warmed up enough so I did some light seated leg curls
225 x 5
245 x 3
255 x 3

1 legged leg curls
25 x 9
25 x 9
20 x 10

hyperextensions from 2nd pin
90 x 12
90 x 10
90 x 8

side bends on 45 degree hyper
45 x 12
45 x 10
45 x 8

[JoelKenney]

December 30th 2011

ME Bench

flat DB bench repetition
40 x 15
75 x 15
75 x 14
75 x 13

standing military press
95 x 8
95 x 8
95 x 10

wide grip pull ups with 20 lbs
12 reps
7 reps
7 reps

low pulley external rotation
15 x 15
15 x 12
15 x 10

standing abs on pulldown
105 x 15
105 x 10

December 31st 2011

extra workout

band tricep pushdowns
3 sets of 33 reps

Bicep hammer curls
3 sets of 30 reps with 15 lbs

[JoelKenney]

December 31st extra workout,

3 sets of 1 legged squats

6 sets of 1 legged jumps

5 sets of 10 second isometrics, pulling sumo, keeps bar at floor height

January 1st - 3rd snowboarding for the first time

lower body GPP, was insanely fun, used alot of muscles I normally don't use, especially front calves and calves

January 4th
exhausted from falling and boarding, and lack of sleep, big shoulders and lats do not make sitting in the middle, in the backseat of a 2 - door sunfire for 5 hours comfortable

hurt my shoulder on a few falls twisting a weird way, did 2 sets of pushups and 2 sets of band pull aparts

did 3 sets of band good mornings for lots of reps with a 75 lbs band

[JoelKenney]

Extra workout January 5th cause I feel like I didn't do enough yesterday

Sumo Deadlifts for time with 135
2 1/2 minutes
a bit under 2 minutes
1 minute and a half

grip was first to go on all sets, felt good to reinforce form

Reverse hypers
10 lbs x 20 reps
10 lbs x 20 reps
10 lbs x 25 reps
10 lbs x 18 reps

[JoelKenney]

January 6th

ME Bench

Floor press with 40 lbs of chain
2 minute warm up on rowing machine
95 x 5
135 x 5
155 x 5
185 x 3
195 x 1
210 x 1
225 x 1

Incline DB press
80 x 8
80 x 7
70 x 8
70 x 8

weighted pull ups
43.5 x 8 reps
43.5 x 5 reps
with low rest 20 x 5 reps

was using chains around my neck

[JoelKenney]

January 8th 2011

DE squat

speed squats on parallel box
185 x 2 x 12

speed sumo deadlifts
225 x 5 warm up

295 x 1 x 8 sets I've always been slow off the floor, during one of these sets I tried to jump off the ground instead of my usual pulling with my legs, and it's the most explosive i've been off the floor
no belt on squats and deads

Dimel Deadlifts
135 x 25
155 x 22

straight leg pull throughs
190 x 20
197.5 x 14
197.5 x 14