Jeff Weighlifting Logs
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1
Date
Workout Name
Exercise Name
Set OrderlbRepsmiSecondsNotes
2
11/3/17 7:54McRobert 'B'
Complex A (row, clean, fs, press, bs, gm)
045300
3
11/3/17 7:54McRobert 'B'
Complex A (row, clean, fs, press, bs, gm)
145300
4
11/3/17 7:54McRobert 'B'
Complex A (row, clean, fs, press, bs, gm)
245300
5
11/3/17 7:54McRobert 'B'Military Press0651500
Deload after 8 weeks Modified Delorme\n1st set = PBN, continuous \n2,3rd sets = pause reps needed to make 15
6
11/3/17 7:54McRobert 'B'Military Press1651500
7
11/3/17 7:54McRobert 'B'Military Press2651500
8
11/3/17 7:54McRobert 'B'Squat09550016‰Û� bench
9
11/3/17 7:54McRobert 'B'Squat1135500
10
11/3/17 7:54McRobert 'B'Squat2165500
11
11/3/17 7:54McRobert 'B'Squat395500
12
11/3/17 7:54McRobert 'B'Squat4135500
13
11/3/17 7:54McRobert 'B'Squat5165500
14
11/3/17 7:54McRobert 'B'Squat695500
15
11/3/17 7:54McRobert 'B'Squat7135500
16
11/3/17 7:54McRobert 'B'Squat8165500
17
11/3/17 7:54McRobert 'B'Squat995500
18
11/3/17 7:54McRobert 'B'Squat10135500
19
11/3/17 7:54McRobert 'B'Squat11165500
20
11/3/17 7:54McRobert 'B'Squat1295500
21
11/3/17 7:54McRobert 'B'Squat13135500
22
11/3/17 7:54McRobert 'B'Squat14165500
23
11/3/17 7:54McRobert 'B'Pull Up001000
24
11/3/17 7:54McRobert 'B'Pull Up101000
25
11/3/17 7:54McRobert 'B'Pull Up201000
26
11/3/17 7:54McRobert 'B'
Parallel Bar Dips
001000
27
11/3/17 7:54McRobert 'B'
Parallel Bar Dips
101000
28
11/3/17 7:54McRobert 'B'
Parallel Bar Dips
201000
29
11/3/17 7:54McRobert 'B'Back Extension035900
30
11/3/17 7:54McRobert 'B'Back Extension135900
31
11/3/17 7:54McRobert 'B'Back Extension235900
32
11/3/17 7:54McRobert 'B'Farmers Walk01804000
33
11/3/17 7:54McRobert 'B'Farmers Walk11804000
34
11/3/17 7:54McRobert 'B'Rack Walk058100
30s per set, 1L & 1R
35
11/3/17 7:54McRobert 'B'Rack Walk158100
36
11/3/17 7:54McRobert 'B'Rack Walk258100
37
11/3/17 7:54McRobert 'B'
Back Extension (Machine)
01502000
38
11/3/17 17:12
Afternoon Workout
Suitcase Walk (1 handed)
0221000
Walked 10L of water back from Oxxo, time in minutes
39
11/5/17 7:54McRobert 'A'
Complex B (dl, hi-pull, snatch, bs, gm, row)
045300
40
11/5/17 7:54McRobert 'A'
Complex B (dl, hi-pull, snatch, bs, gm, row)
145300
41
11/5/17 7:54McRobert 'A'
Complex B (dl, hi-pull, snatch, bs, gm, row)
245300
42
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
0451000
Start new mesocycle: Dino 5/4/3/2/1\nLast few singles a bit grindy
43
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
185500
44
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
2115500
45
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
3145500
46
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
4150400
47
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
5155300
48
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
6160200
49
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
7165100
50
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
8165100
51
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
9165100
52
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
10165100
53
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
11165100
54
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
12145500
55
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
13150400
56
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
14155300
57
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
15160200
58
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
16165100
59
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
17165100
60
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
18165100
61
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
19165100
62
11/5/17 7:54McRobert 'A'
Bench Press (Machine)
20165100
63
11/5/17 7:54McRobert 'A'Deadlift0135500
135, 195 from floor\n255 from 4‰Û� blocks
64
11/5/17 7:54McRobert 'A'Deadlift1195500
65
11/5/17 7:54McRobert 'A'Deadlift2255500
66
11/5/17 7:54McRobert 'A'Deadlift3135500
67
11/5/17 7:54McRobert 'A'Deadlift4195500
68
11/5/17 7:54McRobert 'A'Deadlift5255500
69
11/5/17 7:54McRobert 'A'Deadlift6135500
70
11/5/17 7:54McRobert 'A'Deadlift7195500
71
11/5/17 7:54McRobert 'A'Deadlift8255500
72
11/5/17 7:54McRobert 'A'
One Arm Dumbbell Rows
047.5900
2‰Û� handles
73
11/5/17 7:54McRobert 'A'
One Arm Dumbbell Rows
147.5900
74
11/5/17 7:54McRobert 'A'
One Arm Dumbbell Rows
247.5900
75
11/5/17 7:54McRobert 'A'
One-Arm Presses
037.5900
2‰Û� handles
76
11/5/17 7:54McRobert 'A'
One-Arm Presses
137.5900
77
11/5/17 7:54McRobert 'A'
One-Arm Presses
237.5900
78
11/5/17 7:54McRobert 'A'
Pec Flye Stretch
035100
79
11/5/17 7:54McRobert 'A'
Pec Flye Stretch
135100
80
11/5/17 7:54McRobert 'A'Hang000040
Overhand, Neutral rotated inwards
81
11/5/17 7:54McRobert 'A'Hang100030
82
11/5/17 7:54McRobert 'A'Rack Walk058100
83
11/5/17 7:54McRobert 'A'Rack Walk158100
84
11/5/17 7:54McRobert 'A'Rack Walk258100
85
11/5/17 7:54McRobert 'A'Rack Walk358100
86
11/7/17 15:50
Afternoon Workout
Ab Roller001000
87
11/7/17 15:50
Afternoon Workout
Ab Roller101000
88
11/7/17 15:50
Afternoon Workout
Ab Roller201000
89
11/7/17 15:50
Afternoon Workout
Ab Roller301000
90
11/7/17 15:50
Afternoon Workout
Ab Roller401000
91
11/7/17 15:50
Afternoon Workout
Rack Walk058100
Each 1 = 30s L & 30s R
92
11/7/17 15:50
Afternoon Workout
Rack Walk158100
93
11/7/17 15:50
Afternoon Workout
Rack Walk258100
94
11/7/17 15:50
Afternoon Workout
Rack Walk358100
95
11/8/17 8:08McRobert 'B'
Complex A (row, clean, fs, press, bs, gm)
045300PBN for OHP
96
11/8/17 8:08McRobert 'B'
Complex A (row, clean, fs, press, bs, gm)
145300
97
11/8/17 8:08McRobert 'B'
Complex A (row, clean, fs, press, bs, gm)
245300
98
11/8/17 8:08McRobert 'B'Military Press050500
START: new mesocycle Dino 5/4/3/2/1\nDid PBN for 50&75 w/u sets \n120s between singles\nLast couple singles grindy, extra few s rest
99
11/8/17 8:08McRobert 'B'Military Press175500
100
11/8/17 8:08McRobert 'B'Military Press2100500
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