View Full Version : JT's path to Physique Pro training log
trofys10
06-21-2012, 10:30 PM
6-20-12 Legs in the morning P90X ab ripper X at night
Stiff Leg deadlifts
135x20
185x15
225x15
275x10
295x8 dropped to 225x10 then dropped again 135x20
Bulgarian squats super set with step ups with a pair of 50lb kettle bells
Bul Sq 45x15 step ups 12 each leg every time
135x12
185x10
205x8
Deadlifts super set with walking lunges with a pair of 50lb kettle bells
275x15
295x15
315x15
Leg Extensions
150x12
130x12
110x15
Supine Leg Curl
70x15
70x15
70x15
trofys10
06-21-2012, 10:38 PM
6-21-12 Delts & Traps
warmup with 3 sets of rotator cuff work
DB SEATED SHOULDER PRESS
60x12
65x12
70x9
SEATED MILITARY PRESS
95x12
105x12
125x10
HAMMER STRENGTH ISO LATERAL PRESS
200x10
200x10
200x9 drop set 110x15
SINGLE ARM UPRIGHT ROWS
60x12
65x12
70x12
ROPE PULLS SUPER SET REAR DELT FLY
50x20 - 110x20
65x20 - 130x20
70x20 - 150x20
SHRUGS
back grip 3 sets of 225x15 SS front grip 225x15 SS neutral grip 355x20
trofys10
06-24-2012, 01:00 AM
warmed up with light weight high reps 30 or so pro grip pulldown & reverse grip dulldowns
PRO GRIP PULLDOWNS
140x12
160x10
170x10
HAMMER STRENGTH ISO-LATERAL WIDE PULLDOWN
270x12
280x12
290x12
HAMMER STRENGTH ISO-LATERAL HIGH ROW
230x12
250x10
270x9 drop set 180x10
HAMMER STRENGTH ISO-LATERAL ROW SINGLE ARM
135x12
145x12
150x10 drop set 90x15
SEATED PRO GRIP ROWS
120x12
140x12
150x10
SEATED ROW
160x12
165x10
180x8 drop set 100x15
trofys10
06-24-2012, 01:11 AM
6-23-12 warmed up with a a lot of reps with light weight on machine press & cable flies
INCLINE DUMBBELL PRESS
70x15
80x12
90x9
NEUTRAL GRIP DUMBBELL PRESS
80x12
90x7
85x8
INCLINE HAMMER PRESS
210x12
210x13
210x12
MACHINE PRESS superset PEC FLY MACHINE
210x8 - 150x15
210x8 - 180x10
200x7 - 170x12
CABLE INCLINE FLIES superset with PUSHUPs
45x17 - 25
45x15 - 25
45x16 - 25
LEG RAISES superset with ROPE PULLDOWNS
20 - 20
20 - 20
20 - 20
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