Adrian Jourdan Training Log
Saturday, April 17, 2021
Saturday 4/17/21
Accessories
Bench Press
3 sets x 2 reps @ 100 kg
2 sets x 10 reps @ 80 kg
Dumbbell Skullcrushers
2 sets x 10 reps @ 30#s
Back Squat
3 sets x 4 reps @ 130 kg
Shrimp Squats
4 sets x 15 reps each leg
Double Dumbbell Single Leg RDL
4 sets x 12 reps each side @ 35#s
Friday, April 16, 2021
Friday 4/16/21
Accessories
Leg Press
3 sets x 10 reps @ 180#
Machine Hamstring Curl
3 sets x 10 reps
Machine Leg Extension
3 sets x 10 reps
Dumbbell Bicep Curl
3 sets x ME
- superset -
Close grip push ups
Dips
3 sets x 10 reps
EZ Bar Curl
2 sets x 10 reps @ 50#
Single Arm Cable Tricep Extension
3 sets x 12 reps each arm
Thursday, April 15, 2021
Thursday 4/15/21
Weightlifting
Snatch + Hang Snatch
1 set x 1 + 1 reps @ 70 kg
Conditioning
BikeErg
30:26
10,714 m
Sunday, April 11, 2021
Sunday 4/11/21
Accessories
Bench Press
3 sets x 3 reps @ 97 kg
Cable Tricep Extension
2 sets x 15 reps @ 20/25 kg
Close Grip Bench Press
2 sets x 12 reps @ 60 kg
Deadlift
3 sets x 3 reps @ 170 kg
Pendlay Row
3 sets x 12 reps @ 70 kg
Saturday, April 10, 2021
Saturday 4/10/21
Accessories
Single Leg RDL
4 sets x 12 reps each leg @ 12 kgs
Box Step Up
4 sets x 12 reps each leg @ 12 kgs
Weightlifting
Power Clean + Strict Press
1 set x 1 + 4 reps @ 60 kg
Clean from Blocks Above Knee
3 sets x 3 reps @ 100 kg
Accessories
Front Squat
3 sets x 3 reps @ 120 kg
Standing Single Arm Dumbbell Press
4 sets x 12 reps each arm @ 40#
Lateral Raise
2 sets x 15 reps @ 15#s
Rear Fly
2 sets x 10 reps @ 15#s
Landmine Twists
3 sets x 10 reps each side @ 5 kg
Friday, April 9, 2021
Friday 4/9/21
Conditioning
Run
2.06 miles
17:17
Weightlifting
Power Clean + Push Press
1 set x 1 + 4 reps @ 80 kg
Snatch + Hang Snatch
1 set x 1 + 2 reps @ 60
Accessories
Back Squat
3 sets x 5 reps @ 125 kg
GHR
2 sets x 15 reps
Tuesday, April 6, 2021
Tuesday 4/6/21
Accessories
Bench Press
Heavy Single
235#
Incline Dumbbell Press
3 sets x 10 reps @ 50#s
Seated Cable Chest Fly
3 sets x 12 reps @ 8 each side
Front Raise
3 sets x 10 reps @ 7.5#s
Conditioning
Jog
1.78 miles
18:32
Accessories
Back Squat
3 sets x 4 reps @ 130 kg
Shrimp Squats
4 sets x 15 reps each leg @ 5" pad
Saturday, April 3, 2021
Saturday 4/3/21
Accessories
Modified Sumo Deadlift
3 sets x 3 reps @ 175 kg
Pull Up
3 sets x 8 reps
Single Arm Banded Lat Pulldown
3 sets x 12 reps each arm @ green
Bent Over Row
2 sets x 10 reps @ 50 kg
Lateral Raise
2 sets x 15 reps @ 5 kgs
1/2 Kneeling Single Arm Kettlebell Press
4 sets x 12 reps each arm @ 16 kg
Thursday, April 1, 2021
Thursday 4/1/21
Accessories
T-Bar Row (Supported)
1 set x 5 reps @ 185#
Iso Lateral Shoulder Press Machine
4 sets x 5 reps @ 2x45#s each side
Cable Row
3 sets x 8 reps @ 85#
Lat Pulldown
3 sets x 10 reps @ 100#
Lateral Raise + Front Raise
2 sets x 10 + 10 each
Weightlifting
Snatch
Moderate triple
80 kg
Accessories
Back Squat
3 sets x 5 reps @ 120 kg
Tuesday, March 30, 2021
Tuesday 3/30/21
Weightlifting
Front Squat + Jerk
1 set x 3 + 2 reps @ 90 kg
Clean Pull
3 sets x 5 reps @ 135 kg
Accessories
Bench Press
3 sets x 3 reps @ 95 kg
Single Arm Dumbbell Press
4 sets x 12 reps each arm @ 40#
Cable Lat Pulldown
3 sets x 15 reps @ 40 kg
Monday, March 29, 2021
Monday 3/29/21
Weightlifting
Snatch Pull
3 sets x 3 reps @ 110 kg
Accessories
Back Squat
3 sets x 6 reps @ 120 kg
Ab Strap Knees to Elbows
3 sets x 20 reps
Single Arm Kettlebell Row
3 sets x 12 reps each arm @ 32 kg
Saturday, March 27, 2021
Saturday 3/27/21
Accessories
Back squat
3 sets x 4 reps @ 125 kg
Deadlift
2 sets x 5 reps @ 160/175 kg
Toes 2 Bar
3 sets x 20 reps
Single Arm Farmer Carry
3 sets x 30 steps each arm @ 32 kg
Weightlifting
Clean from Blocks Above Knee
3 sets x 3 reps @ 95/96/97 kg
Accessories
GHR
2 sets x 15 reps
Landmine Oblique Twists
4 sets x 10 reps each side @ 5 kg
Lateral Raise
2 sets x 15 reps @ 12.5#s
Barbell Curl
2 sets x 10 reps @ 30 kg
Cable Tricep Extension
2 sets x 15 reps @ 15/20 kg
Friday, March 26, 2021
Friday 3/26/21
Weightlifting
Snatch + Hang Snatch + TnG Snatch
1 set x 1+1+1 reps @ 70 kg
Thursday, March 25, 2021
Thursday 3/25/21
Conditioning
BikeErg
27:39
10,036 m
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