JK计划训练日记

Week7 Day 6 June 23

Strict pull up

3 unbroken sets x 12 reps (+ 20 one arm DB upright row [10 each])

Week 7 Day 2 June 19

Bench Press 3 sets x 3 reps @ 85% 28KG

incline Bench Press 2 sets x 12 reps (55~60%) 20KG

incline DB Chest Flyes 2 sets x 15 reps

1set 2.5KG

1set 5KG

Weighted Dips

3 sets x 10 reps(+10 bodyweight dips(or banded))

2sets *5 black Band

DB Bench Press 2 sets x 12 reps 5KG

Tricep Extensions 2 sets x 15 reps

1 set * 15reps 5KG

1set* 10reps 7.5KG

Week 7 Day 1 June 18

Back Squat 3 sets x 6 reps @ 70% 51KG

Bench Press 3 sets x 3 reps @ 85% 27KG

incline Bench Press 2 sets x 12 reps (55~60%) 19KG

Week 6 Day 6 June 16

Check PR

BackSaquat

Deadlift

Bench Press

Week 6 Day 3 June 13

Back Squat 3 sets x 5 reps @ 75% 45KG

Front Squat (60~65% of your 1rm Back squat)3 sets x 12 reps

3 Sets*8reps 40KG

RDL 2 sets x 15 reps (50% of your 1rm DL) 40KG

Week3 Day 6 May 26

Push press 4 sets x 3 reps 31KG

Conventional Deadlift 2 sets x 1 rep 75KG

Sumo Deadlift 2 sets x 1 rep (Start from 90~95% of Conventional Deadlift) 65KG

Chin ups 2 sets x 12 reps with Purple Band

Barbell curls 2sets x 12 reps

2sets*15 Reps 8KG Barbell

DB Hammer Curls 2 sets x 6-12 reps 5KG 12reps

15min EMOM

cal row

40sec row/20sec rest

Target : 13/9 cal each rounds

Week3 Day 5 May 25

Back Squat 3 sets x 4 reps 59KG

Bench Press 5 sets x 3 reps 27KG

Strict Press 3 sets x 5 reps 18KG

3rounds of (No mesure)

Glute Ham Raises 12~15 reps

Barbell Good Mornings 12~15 reps

Plate Hip Extensions 12~15 reps

cal air bike 15/10

Week3 Day1 May21

Back Squat 3sets*6reps 35KG

Bench Press 3sets*3reps 25KG

Week2 Day3 May17

Pull Ups 3 sets x 8-12 reps (+15 Ring rows each sets)

1 set*8reps with Purple Band

2 sets*8reps with Green Band

One DB upright row 3 sets x 15 reps each side (+15 Ring rows each sets) 5KG

Plate Carry (Hugging position) 40sec on/20sec off x 8Rounds  20KG

Plate Farmer's carry 30sec on/30sec off x 6 Rounds 15LB

Active hang Max effort x 3sets

1st Round 60s

2nd Round  54s

3rd Round  20s

Week2 Day2 May16

Front squat  5 sets * 1 reps 59KG

Bench Press 3 sets x 2 reps 27KG

Straight leg DL's (Rumanian) 2 sets x 10-15 reps 30KG

Weighted Front rach Lunges (30~40%)

3 sets x 6-10 reps(both=1rep) 25 KG

Narrow Stance box Back Squat (20 or 16 inches) 2 sets x 15 reps 45KG

Glute Ham Raises 2 sets x 15 reps

Week2 Day1 May14

Back Squat 3 sets x 6 reps 43KG

Bench Press 3 sets x 3 reps 28KG

Incline Bench Press 2 sets x 6-12 reps 19KG

Incline Dumbbell Chest Flyes 2 sets x 15 reps 2.5KG

Weighted Dips 2 sets x  9reps with Purple Band

1 set* 3 reps with purple band

DB Bench Press 2 sets x 6reps 5KG

overhead dumbbell tricep extensions 2 sets x 10 reps 5KG

Day----------3 May9

Back Squat

3 sets x 5 reps @ 75%

75% of your one rep max back squat./45KG

Bench Press

3 sets x 2 reps @ 90%

90% of your one rep max bench press./27KG

Back Squat

2-3 sets x 10 reps

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

2sets*10reps/35KG

Sumo Deadlift

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

2 sets *10reps/49KG

Weighted Lunges

3 sets x 6-10 reps

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

3set*6 reps each leg/front 29KG

Leg Press or Narrow Stance Box Back Squat

2 sets x 10-15 reps

2sets*10 reps/40KG

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

Glute Ham Raises with GHD machine

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

Day2———May 8

Day----------1 May 7

Back Squat

3 sets x 6 reps @ 70% /35KG

70% of your one rep max back squat.

Bench press

3 sets x 3 reps @ 85%/20KG

85% of your one rep max bench press.

Bench Press

1-2 sets x 6-12 reps/19KG

Lower the weight to a number that will have you reaching failure within the given rep range.

Flat Dumbbell Chest Flyes

2 sets x 10-15 reps

1 set *12 2KG

1 set*12 2.5KG

Come as close to failure as possible with out actually failing, within the given rep range.

Weighted Dips

2 sets x 8-12 reps

1 set*3 reps 黑带

1 set *2 reps 黑带

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

Skull Crushers

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

Tricep Extensions

2 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

JK计划训练日记