Training Log

irondefiance

Josh Brock

irondefiance

No biography.

Tonnage (All exercises) Last Month

(Volume x Weight)

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Volume (All exercises) Last Month

(Set x Repetition)

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Average Absolute Intensity (All exercises) Last Month

(Tonnage / Volume)

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September 20, 2018

DE UB (WK3D4)

  1. Speed Bench vs Double Mini
  2. DB Press
  3. Tate Press
  4. Machine Rows
  5. Close Grip Bench Press
  6. Cable Crossovers
  7. Overhead Cable Tri Ext
  8. Belt SQ Uni Row
Tonnage12555.44 kg
Volume360
Sets37
Details

September 18, 2018

ME UPPER WK3 D2

  1. Floor Pres
  2. CG Incline Bench
  3. Skullcrushers
  4. Cable Crossovers
  5. Strict Bicep Curls
  6. Overhead Cable Tri Ext
  7. Horizontal Vogelpulls Neutral Grip
  8. Upper Back 1 Arm DB Row
Tonnage15862.13 kg
Volume420
Sets38
Details

September 16, 2018

ME LB (WK3D1 - Accumulation Phase).

  1. Wide Stance SSB GM
  2. Machine Rows
  3. Leg Curl
  4. Leg Extension
  5. Wide Stance Bx Squat
Tonnage13873.12 kg
Volume228
Sets27
Details

September 12, 2018

ME UPPER WK2 D2 -Lt shd still restricted. Worked up to 250 for a single then 3x3 @ 225 to build confidence.

  1. Floor Pres
  2. CG Incline Bench
  3. Skullcrushers
  4. Cable Crossovers
  5. Strict Bicep Curls
  6. Overhead Cable Tri Ext
  7. Horizontal Vogelpulls Neutral Grip
  8. Upper Back 1 Arm DB Row
Tonnage15428.94 kg
Volume418
Sets38
Details

September 11, 2018

ME LB (WK2D1 - Accumulation Phase). Back to a 12" box

  1. Wide Stance SSB GM
  2. Machine Rows
  3. Leg Curl
  4. Leg Extension
  5. Wide Stance Bx Squat
Tonnage14045.49 kg
Volume248
Sets25
Details

September 7, 2018

DE UB (WK1D4)

  1. Speed Bench vs Double Mini
  2. Close Grip Press vs Double Mini
  3. DB Press
  4. DB Skullcrushers
  5. Tate Press
  6. Machine Rows
Tonnage5520.22 kg
Volume161
Sets24
Details

September 6, 2018

DE LB (WK1D2)

  1. Speed Box Squat vs 25% Band Tension
  2. Speed Conventional
  3. Single Leg RDL
  4. Leg Press
  5. Split Handle Pulldown
  6. Straight Arm Lat Pulldown
Tonnage21123.8 kg
Volume282
Sets38
Details

September 4, 2018

ME UPPER WK1 D2 -Lt shd touches floor just after the right. Hand positioning doesn't correct and musculature is tight through the that side of the shoulder girdle.

  1. Floor Pres
  2. CG Incline Bench
  3. Skullcrushers
  4. Paused Kettlebell Triceps
  5. Cable Row (thoracic focus)
  6. Belt SQ Uni Row
  7. Cable Crossovers
  8. Strict Bicep Curls
Tonnage11841.94 kg
Volume389
Sets36
Details
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