J.L.N. Training Log!

[J.L.N.]

WELCOME

Here are a few facts:
Age: 17
Weight: ~78 kg.
Height: 174 cm.
1RM:
- Benchpress: 112,5 kg.
- Squat: I got a injury in my groin, therefor no 1RM here.
- Deadlift: 170 kg.

I'm 99% pure bodybuilder!

I made this log, to get into the american's way of training. I'm from Denmark myself, so this will be very exciting!

May the weights be heavy, and the workout PAINFULL!

 

[tim290280]

Train hard and smart (pain isn't necessarily part of this).

 

[J.L.N.]

Train hard and smart (pain isn't necessarily part of this).

Thanks! Haha, I know It just sounds cool!

 

[philosopher]

Welcome in the log section! Keep us updated!

 

[PrinceVegeta]

Welcome to the logs!

 

[J.L.N.]

Thanks both of you! There will be an update later, when the workout's done.

 

[J.L.N.]

Front squat:
10 x 50
6 x 75
6 x 75
6 x 75
6 x 75
6 x 75
6 x 75

A lot of DL technique, not worth writing about.

A1) Leg extensions:
6 x Niveau 14
6 x Niveau 14
6 x Niveau 14
6 x Niveau 14
6 x Niveau 14
6 x Niveau 14

A2) Leg curls:
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15

Bent-over rows:
6 x 87,5
6 x 87,5
6 x 87,5
6 x 87,5

Pulldowns: (WG OH)
6 x 75
6 x 75
6 x 75
6 x 75

B1) Facepulls:
6 x 40
6 x 40
6 x 40
6 x 40
6 x 40
6 x 40

B2) Close-grip cable curls:
6 x 60
6 x 60
6 x 65
6 x 65
6 x 65
6 x 60

Everything is kgs, but cable curls.

 

[PrinceVegeta]

Huge workout man, i guess u love volume , keep it up man

 

[J.L.N.]

Huge workout man, i guess u love volume , keep it up man

Yeah, I do

Here's a relaxed back-shot from todays workout:

 

[PrinceVegeta]

back looks big man, keep it up!

 

[J.L.N.]

back looks big man, keep it up!

Thank you - you're far too kind!

 

[Tonka]

Volume high very intense work outs you got there! Your back is wide and thick. Must be working for you, good work!

 

[J.L.N.]

Volume high very intense work outs you got there! Your back is wide and thick. Must be working for you, good work!

Thank you! Yeah, something must be working there, huh'?

 

[J.L.N.]

Benchpress:
10 x 50
15 x 60
6 x 90
6 x 90
6 x 90
6 x 90
6 x 87,5
6 x 87,5

Incline benchpress:
6 x 70
6 x 70
6 x 70
6 x 70

A1) Military press:
5 x 52,5
5 x 57,5
5 x 57,5 - PR!
5 x 55

A2) Standing lateral raises:
10 x 9
10 x 9
10 x 9
10 x 9

Seated lateral raises:
10 x 11 - PR!
10 x 11 - PR!
10 x 11 - PR!
10 x 11 - PR!
Lol.

Seated pitcher lateral raises:
10 x 7
10 x 7
10 x 7
10 x 7

Warm-up:
Pushdowns: 2 set x 25 reps

Frenchpress:
6 x 40
6 x 42,5
6 x 42,5
6 x 42,5
6 x 42,5
6 x 42,5
Burning triceps!

Pushdowns: (drop-sets)
6 x 65 >> 6 x 55 >> 6 x 45
6 x 70 >> 6 x 60 >> 6 x 50
6 x 75 >> 6 x 65 >> 6 x 55
6 x 80 >> 6 x 70 >> 6 x 60
OMG! EVIL pump!

Note: Everything is in kg's, except from the pushdowns!

 

[J.L.N.]

Front squat: ATTG!
6 x 70
6 x 75
6 x 75
6 x 75
6 x 75
6 x 75
Very nice form today! 4th set was paused in bottom at every rep.

Romanian deadlift:
8 x 75
6 x 100
6 x 110
6 x 110
6 x 110
6 x 110
6 x 110
I really like RDL!!

A1) Leg extensions:
6 x Niveau 14
6 x Niveau 14
6 x Niveau 14
6 x Niveau 14

A2) Leg curls:
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15

Bent-over rows:
6 x 85
6 x 90
6 x 90
6 x 90

Chin-ups:
6 x BW
6 x BW +5 kg.
6 x BW +5 kg.
6 x BW +5 kg.
6 x BW +5 kg.
6 x BW +5 kg.

B1) Facepulls:
6 x 42,5
6 x 42,5
6 x 42,5
6 x 42,5
6 x 42,5
6 x 42,5

B2) Close-grip cable barbell curls:
6 x 65
6 x 65
6 x 65
6 x 65
6 x 65
6 x 65

C1) Hammer curls:
6 x 16
6 x 16
6 x 16
6 x 16
Slow eccentric phase.

C2) Decline crunches:
6
6
6
6

 

[J.L.N.]

Front squat:
3 x 70
3 x 70
3 x 80
3 x 80
3 x 80
3 x 80
3 x 80
3 x 80

Benchpress:
3 x 97,5 - Oops, 10 kilos more than what it should have been. lol
5 x 87,5
5 x 87,5
5 x 87,5
5 x 87,5
5 x 87,5

Front squat:
3 x 75
3 x 75
3 x 75
3 x 75
3 x 75

Incline benchpress:
3 x 72,5
3 x 72,5
3 x 72,5
3 x 72,5
3 x 72,5
Very light.

Dips: focus on very slow ecc. phase.
6 x +5
6 x +5
6 x +5
6 x +5
6 x +5

Note: Everything is in kilos.

 

[PrinceVegeta]

Awesome ass sessions man, great volume and heavy weights!

 

[J.L.N.]

Awesome ass sessions man, great volume and heavy weights!

Thanks man I'm currently doing my strength block, so the reps is not over 6 in the "big" exercises.

 

[PrinceVegeta]

Oh ok, do you have an article of your training? it's a program or did you create it?

 

[J.L.N.]

Prince >> It's a program that i got from a guy on the danish webside www.bodybuilding.dk, so no, I don't have an article, sorry

Deadlift:
5 x 135
5 x 135
5 x 135
5 x 135
5 x 130 - simply too hard. I've just had a week off from workout, so I think I just gotta get started again.

Pushpress, DE:
3 x 52,5
3 x 52,5
3 x 52,5
3 x 52,5
3 x 52,5
3 x 52,5
3 x 52,5
3 x 52,5
Easy, but with short break's and high intensity, it's good!

Standing lateral raises:
8 x 9
8 x 9
8 x 9
8 x 9

Standing bent-over lateral raises:
8 x 9
8 x 9
8 x 9
8 x 9

Pull-ups: (WG OH)
6 x BW
4 x BW > 2 x BW
6 x BW
6 x BW
I've gotten so weak in this..

A1) Leg curls:
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15

A2) Seated calf raises:
8 x 127
8 x 127
8 x 127
8 x 127

Note: Everything is in kilos!