Workout Log

[jonpaulevans]

workout program is (in a nutshell) something like this
6 days on - 1 day off
day 1 - squat, stiff leg deadlifts
day 2 - flat bench, chest dips, side lateral raises
day 3 - back rows, shrugs, bb curls
day 4 - squat, leg press with focus on quads
day 5 - incline bench lockouts, flat close grip bench, front delt work
day 6 - pulldowns, rear delt work, pullovers
day 7 - optional off day or repeat


I'm focusing on main movements: squat, bench, pulldowns/pull-ups and rows at the top of each workout. doing roughly 12 working sets. supplemental exercises will get about 4-5 sets each of one exercise. I'll provide some numbers for gauging my progress as I go on and those posts will also better explain my workout protocol.


on cycle I will be doing higher reps (8-12 main movements, 12-15 supplemental movements)
PCT and off cycle I will be doing lower reps (1-7 main movements, 8-12 supplemental movements)


explosive movements with controlled negs. Not really going to failure but once form is compromised I rack the weight. about 2 min rest between sets.

 

[jonpaulevans]

Recent Leg days:

2-6-13 coming off of an achilles injury
squats
135 x 5 5 5 - warm up
225 x 5 5 5
245 x 4 4 4
265 x 3 3 3
225 x 5 5 5
Stiff Legged Deads
95 x 6 6 6
135 x 7 7 7
185 x 8 8 8


2-10-13 - quad focus
Achilles is still sore/tight
Squat
135 x 12 12
225 x 10 10 10
single leg leg press
200 x 10 10 10
Alt leg ext
55 x 10
70 x 10
85 x 10
100 x 8
85 x 9
70 x 12

2-13-13 - hamstring focus
squats
135 x 9 9
235 x 5 5
245 x 5 5
265 x 4 4
275 x 4 4
295 x 3 3
305 x 3
315 x 3
Stiff lifts
185 x 11 10
205 x 8 8
225 x 6

 

[jonpaulevans]

Recent Chest Days

2-1-13
incline bench lockouts - 4 inches off chest
135/5, 5
185/8 195/7 205/6 215/5 225/4 235/3 245/3, 3, 3, 3 225/5 205/6
flat close bench lockouts - 4 inches off chest
135/8 145/8 155/8 175/8 195/5 185/5 175/6 155/6


2-3-13
flat bb bench
95/12 135/5, 5
205/6 215/5 225/4 235/3
flat bench lockout - 4 inches off chest
225/6 245/4 265/3 285/3 305/2 285/3 265/3 245/6 225/8 135/11
chest dips
10, 10



2-7-13
flat bb bench
warm-up 95/9, 9 135/7, 7
working:
205/7, 7
215/6, 6
225/5, 5
235/4
wide grip flat bench lockouts - with 2-3 second pause at extension - 4 inches off chest
225/10, 235/8, 245/6, 255/5, 265/3
chest dips
10, 10, 10, 10
lateral raises
20/12, 25/10, 20/8, 15/8



2-11-13
inc bench lockouts - 4" off chest
95 x 12 12
135 x 7 7 - warm up
195 x 8
205 x 7
215 x 6
225 x 5
235 x 4
245 x 3
255 x 3
265 x 3
275 x 3 3 3
245 x 6
225 x 9 5
close grip flat bench lockout 2" off chest
135 x 10 10
155 x 8 8
185 x 8 8
205 x 5
185 x 8 7
155 x 9 10 7
front DB raises to overhead - rest at bottom and explode up and resist neg
15 x 12
20 x 10 10 10
15 x 10

 

[jonpaulevans]

Recent Back Days


2-2-13 back
wide bent over bb row
135/5, 5
185/8, 8, 8
rev grip yates row
135/5, 5
185/8 205/6 225/4 235/4 245/4 255/4 245/4 235/4 225/6, 6, 6 185/10
seated row - close grip
175/6, 190/6, 205/6, 220/6 235/4 250/5 250/4 235/4 220/6 206/6 190/8 175/10
db pullovers
55/12, 12, 12


2-4-13
wide pulldowns
85/12, 12
160/8 175/7 190/6 205/5 220/4 235/3 220/6 205/8 190/10 175/10
neutral grip pulldowns
175/4 190/4 205/4 220/4 205/9 190/9 175/9 160/10
cable pullovers on incline bench
70/8, 80/8, 100/8 120/8 100/10, 9
roman deadlifts
225/4, 135/8


2-8-13
BB yates row - overhand
95 x 12 12
135 x 6 - warm up
195 x 8
215 x 7
235 x 6
245 x 5
255 x 4
265 x 4
255 x 8
235 x 10 10 10 10
195 x 10
BB shrugs
195 x 12
205 x 12
215 x 12
235 x 12 12 12
seated close grip row
205 x 6
220 x 6
235 x 6
250 x 6 6
220 x 6


2-12-13
wide pulldowns
100 x 12 12 - warm up
175 x 8
190 x 7
205 x 6
235 x 4
250 x 3
220 x 9 7
205 x 8
190 x 7
175 x 9 9
rear delt cable flye - standing upright
10 x 10
20 x 10
30 x 10
40 x 10
50 x 10 10
cable pullovers - ez bar, close grip
90 x 12
120 x 12
150 x 10 10
120 x 10

 

[jonpaulevans]

body composition: 3-2-13 is 238 pounds. 20.4% bf done with 7 point Body Metrix ultrasound device. Prior numbers taken fall/winter 2012: 234 pounds 24.8%bf

 

[jonpaulevans]

leg days

2 16 13
leg press
200x 14 10
400x 8 8
600x 6 6 6 6
500x 8 8 8 8
400x 10 10

2 20 13
squat
135x 8 8
245x 6 6
275x 5 5
295x 4
245x 8
225x 10 8

2 23 13 - havoc day 2
squats
135x 8 8 8
225x 12
235x 12
245x 12
255x 12 11 11
leg press
400x 12
500x 12
600x 10
500x 12
400x 16

2 26 13 - back was hurt day before so I am taking it slow
squat
135x 12 12
225x 12
235x 12
245x 12
255x 12
hack squats - high and wide
90x 12
110x 12
130x 12
150x 12
hack squats - middle shoulder wide
90x 12
110x 12
130x 12

3 1 13
squat
135x 12 12
225x 12
235x 12
245x 12
255x 12
hack squats - middle, shoulder wide
140x 10 10
180x 10 10
leg press
400x 12
500x 12
600x 10
500x 12
400x 12

 

[jonpaulevans]

Chest Days

2 14 13
flat bench
135x 9 9
205x 7
215x 6
225x 5
235x 4
245x 3
255x 4
flat bench lockouts - 2 inches off chest
225x 8
235x 6
245x 4
255x 4
235x 5
225x 5
wide grip: 205x 5 6 5
chest dips
10 9 9
side lateral raises
20x 12
25x 12
25x 10
20x 10 10
20-15x 8-7

2 17 13
inc bb lockouts under 4 inches off chest
135x 10 10
195x 8
205x 7
225x 6
235x 6
245x 5
255x 3
225x 6 6 6 5
215x 6 6
205x 5
185x 7
front db raises
20x 10
25x 8
20x 8
15x 12 12

2 21 13
flat bb bench
135x 9 9
205x 8
215x 7
225x 6
235x 5
245x 4
255x 4
flat bench lockouts 4 inches off chest
235x 10
245x 8
255x 5
245x 5
235x 6
225x 6
chest dips
10 10 10 10
side db lat raises
20x 12
25x 12 10
20x 10
15x 13 13

2 24 13 - 1st chest day on havoc
inc bb
135x 12 12 12 12
smith inc
(weight on bar) 180x 11, 140x 11, 160x 8
inc lockouts 5 inches off chest
185x 11 11 10
235x 2-5 sec holds off bar (sticky holds - sticking point holds)
225x 2-8 sec sticky holds
205x 2 12/7 sec sticky holds
185x 8
explosive presses - 155x 12 12
front db raises
15x 20
20x 14 14
25x 12
20x 16
15x 16

2 27 13
flat bench
135x 10 10
205x 8
225x 7
235x 6
245x 5
255x 4
265x 3 plus 1 with spot
flat bb bench lockouts - 2 inches off chest
225x 10
215x 7
205x 7
195x 9
185x 9 10
1 arm overhead db press
seated: 55x 10, 45x 10 10 10 10
standing: 45x 12
chest dips
10 10 10 10

3 2 13
inc bench lockouts 1 inch off chest
135x 12 12
185x 12
195x 10
205x 8
185x 10
inc lockouts 4+ inches off chest
185x 12
195x 12
205x 12
185x 12
overhead db press - 90 sec rests
55x 12 12 12 11

 

[jonpaulevans]

back day

2 15 13
yates overhand row
135x 6 6
205x 8
225x 7
235x 6
245x 5
255x 4
265x 4
245x 8 8 8
225x 8 8 8
shrugs - hold for 2 second peak
225x 15
245x 12
265x 12 12
245x 12 12
seated row - close neutral grip - slow
205x 9 7 7
190x 8
175x 8 10


2 18 13
pulldowns - using strap n light day die to bicep strain
100x 10 12
175x 8 8
160x 10 9 10 10
145x 10 10
rear delt flyes (on machine)
40x 20
70x 20
100x 10 10
85x 10 12 12
70x 15

day 1 havoc
2 22 13
yates overhand row
135x 9 9 (bicep strain)
205x 8 8
215x 8 8
225x 8 8
seated row - close neutral grip
205x 8 9 10
190x 8 10 12
175x 12 12 12 12
shrug - low pulley - both arms (like low attachment crossover) 2 second peak contraction
130x 12
150x 12 12
one arm cable shrug
150x 12 12 12

2 25 13
pulldowns medium wide
85x 12 12 12
160x 12 12
175x 10 10
190x 10 12
pulldowns medium wide super slow with 2 sec peak contraction
145x 12
130x 12
115x 12
100x 12
seated wide row
115x12
wide grip bb row
135x 12 12 12
rear delt standing cable flye
30x 15
40x 12
hold for peak: 10x 15 15 15

2 28 13
close grip bb yates row
135x 12 12
205x 12
225x 10
245x 8
265x 6 +2 cheats
225x 12
pulldowns - close neutral grip
145x 12
160x 10
175x 8
190x 6 +2 cheats
160x 10 +2 cheats
seated row - close neutral grip
175x 12
190x 10
205x 8
220x 8
190x 12
bb shrugs - peak contraction
225x 12
275x 12
325x 12 12
DB kroc rows - standing with one hand on weight rack
90x 20 12

3 3 13
wide bb row
135x 9 9
205x 12
215x 12
225x 12
235x 12
205x 14
wide pulldowns
160x 12
175x 12
190x 10
160x 12
145x 12
standing reverse DB flye - heavy, explosive focus on high/middle back
20x 12
25x 12
30x 12
35x 12
40x 12
35x 12
30x 12