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Jayson S.

• breaking through limitations. • far exceeding expectations. • UCF 🔋🔛 • @fnx_fit : “prepkids” for 15% off

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A little bench action: • 325 4 singles (20 second Rest) • 320 closer grip (30 seconds Rest) • working close grip sets: 3X4 of 275, 280, 285. Back & Lats to finish. • Lat Pulldown from 105 to 225. • Reverse grip pull downs. 5 sets. • Bench supported Pulldowns. 5 sets. • facepulls X rope pulldowns 6 supersets. • Cable rows ran the stack. • tricep tri-set. Cable Pulldowns X seated dips X tricep extensions

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📍. With a Tight back & tight Hammys had Lighten the loads so I could get in some quality squat reps. •Box squats triples: 185, 205, 225, 255, 275 (275 was a little above the limit I could handle without compromising form) 185X3x3 30 second Rest. •4th Bench day: 345 for a struggle single that I can’t explain. 315x3x5. 320x3. 225x18 (AMRAP TO FINISH) •Incline dumbbell press X 50lb hex press superset: 80x10. 90x3x8. •6 supersets Machine chest press X side chest press 🤕

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📍 Deadlifts, Block pulls, & Bench Press. Sumos: up to 495. Block pulls: up to 585. Triples at 315. (My Hammys we’re toast so I dropped the weight quite a bit) Comp grip Bench: Singles 5 singles (35 second Rest) of 315. Moved the weight up to 335, for the last two. 280 X 3x3. 230 X 2x10. + Double drop set. A little banded stretching and foam rolling, then home.

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📍. • Back to bench 4xs per week. Close grip. 340 top single. 325 X5x2 working sets (superset w/ 80lb dumbbell Rows.) **325 became a bit heavy after 3 sets so I finished with 2 sets of 315.** Last set ended with 20 second rest into 2 singles of 315. Back off sets of 225. 3x5 feet up close grip. Last set AMRAP & got 8. • Finished with fixed 5 sets of barbell tricep extensions/reverse grip curls/curls. • AMRAP curls running the dumbbell rack from 60lbs down. • 4 sets of machine curls.

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My View of the #SpaceX launch from #Downtown #Orlando.

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📍. The Longest day ever. For some reason I missed 370. Came back two minutes later and got 365... 3 doubles of 325. 290 X 3x5. 240 X 3x8. Finish with 3 singles of 315, pinkies inside the ring X 3 sets of overhead tricep extensions...

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📍 The past week + having a heavy day Saturday all caught up to me. 3 singles of each weight (2 paused single + 1 single). Working sets. 325 X 5x3. ~ 1 minute rest. Acclimation Snatch grip Deadlifts: 135, 225, 315. 405 conventional. 405 sumo. 455 3x2. RDLS: 275 X 6x3. Superset Leg extensions X walking Lunges. Calf raises.

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📍 Soooo Today, my Lats cramped up... WTF. Has to be a by product of my sickness. Anyway: Flat Bench: Acclimation sets. 320x2. 345x2. 315x2x2. 315x3. 255x3x8. Closer grip 225x3x8. Close grip. AMRAP: 205>185>135. OHP - 105, 135, 155. Rope Pulldowns. Lat pull downs. Bench specific lat Pulldowns. Angled V bar pull downs. #infirmaryBoys #Bench #Back #Hack #Cough #Headache #crampedUp #DoubleCheekedUp 😂

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📍 * Paused Front squat triples: 135, 185, 205, 225. * Singles: 255, 275. * Top single: 300 * Backdown + Drop Sets. 225, 185,135. * 3 sets of Hyper set finishers. Front squat/Kang Squat/Calf Raises/Bulgarian Split Squats. * Superset Jefferson Deadlifts X weighted hip thrusts * Superset Snatch pulls X Snatch Grip Deadlifts * Superset Leg extensions X calf raises * 3 sets 50Lbs Walking Lunges

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📍 Ess. Bee. Dee. * squat Top sets: 365 X 3 paused singles. Working sets: 315 X3x3 superset with dumbbell Pull throughs & piston kettlebell squats. Backdown sets: 300. 275. 255. 225. (No rest) Double pause sets: 185 X3x3 (25 second Rest) 3 supersets 135 Kang Squats X Split Squats. * Deadlifts 135, 185, 225, 275, 315, 365, 405. RDLs: 225 X 3x8. 135 X 3x8. * Bench 315x1, 335 X 3 singles (30 second Rest), 315 X 2. Triple drop sets of double paused reps. Pretty fried from the alcohol the last couple days. When My body gets fried like that my left hamstring, glutes & lower back really get tight. I really have to cut back on my intake after these holidays are completely over.

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📍 Light & Quick: Conventional deficit deadlifts (hook grip): 275x3, 315x3, 365x3. 410x2. Sumos: 135x10, 185x10, 225x10, 275x3. Back accessories: Lat pull downs. Bench press assist lat pull downs. Pull downs. Face pulls X rope pulldowns. 🥂 Happy Thanksgiving

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📍 Not sure if I’ll get another session in before Thanksgiving so supersets errrrrywhere. Flat Bench X overhead tricep extencions: 320x3. 340x1. 370x1. 315x5. 315 X 3x2. Flat Bench X Bent over dumbbell Rows: 285 X 3x4. 225 X 3x7. • 7 supersets Machine Flys X Incline Chest Press. • 8 supersets Bench assisted lat pull downs X Fixed barbell curls.

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📍 Paused Front squats up to 305 to warm up. Paused squats: 225x3, 315x3, 365, 405 (5 count pause). Back down paused Squats (no rest): 380, 350, 315x3. Anderson squats : 315 X 3x3. (30 second Rest). Deadlifts. 135,225,315,405,495. 2 inch Block Pull: 495, 545 X 2x1 ( @vivs_daza distracted me on the 2nd one by smiling at me mid rep LOL ) Paused sumos. 435 X 3x2. Banded RDLS: 225 X 3x8. Stiff leg sumos: 135 X 2x12. Leg extensions X walking lunges X calf raises to finish. 🙋🏾‍♂️ ** Disregard the Swamp ass**

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📍 alone with my thoughts in a park full of people.

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