Jeppes Journey

[Jeppeehh]

For a while when I was a lot younger I did 2 sets per exercise and put on some good size. I used to shoot for 20 reps on the first set and then 12 on the second set with the same weight and then when I got it I would go up in weight the next workout. It was very effective but also very brutal taking everything to failure all the time. Maybe I'll give it a try in the summer after I plateau.

Ah, that's cool! Yeah, definitely think you should try it again :) Very brutal!

Very similar to what I have done the past 8 months basically. My coach (that I unfortunately had to stop working with due to economical reasons) often had me do one heavier set then backing off 20-30% doing slightly more reps or an intensifier such as rest-pause, cluster set and so on.

Training alone for the most part I definitely won't go to absolute failure on everything but rather to technical failure and past that depending on the exercise. The aim is always failure but how it look will vary or how I should explain it. I do my best to not compensate for the technique and rep tempo during the set no matter how hard it gets.

[Jeppeehh]

2021.05.17
Morning weight 83.2KG

Fullbody U1

1 set OHP
1 set 60 degree Incline Smith Press
1 set Smith Machine CG Press
1 set PURESTRENGTH Row - Lats
1 set 45 degree One Arm DB Row
1 set DB Upright Row
1 set TECHNOGYM Chest Press
1 set DB Preacher Curl
1 set Overhead Single DB Extension
1 set Single Lying Leg Curl
1 set Single Leg Extension
1 set Calf Raise in seated Leg Press
30 min Stairmaster


*Puuuh* Decent session! The focus was heavy upperbody today so I was aiming for a 5-10 rep weight there and 15-25 reps on the lowerbody

Shit ton of exercises but I actually enjoyed it. I never gave fullbody training a shot back in the day.

[Jeppeehh]

2021.05.19
Morning weight 84.7 (shoot up quite a bit...)

Fullbody L2

1 set Seated Leg Curl
1 set RDL (went up to 4pps x 4)
1 set Single Leg Press
1 set DB Split Squat (left knee really hurt during leg press so only did the right side above)
1 set PURESTRENGTH Chest Press
1 set PURESTRENGTH Row
1 set HOIST Mid Row
1 set Pushdown
1 set Cable Curl + Reverse Curl

Crowded today (as usual). Took me 45 mins to do ONE fucking set aka the first exercise including the warmup. Didn't hit calves or delt isolation ... Just wanted to get home.

[Jeppeehh]

2021.05.20
MW: 84.7KG

5KM Run (avg. HR 154)

[Jeppeehh]

2021.05.21
MW: 85KG

Fullbody U2

1 set HOIST Shoulder Press
1 set Weighted Dips
1 set PURESTRENGTH Chest Press
1 set HOIST Pulldown
1 set OA Cable Row
1 set Alternating Hammer Curl
1 set OA Lying DB Extension
1 set Single Leg Lying Leg Curl
1 set Calf Raise

Went up to 50KG in the belt @dips for the first time since last summer. Decent!

[Jeppeehh]

2021.05.23
MW: 82.9 New low

FULLBODY - Lower

1 set Seated Leg Curl
1 set STDL
1 set Single Leg Press - High
1 set OA Incline Pulldown
1 set 45 degree OA DB Row
1 set HOIST Chest Press
1 set Cable Cross Tricep Extension
1 set OA Cable Curl
1 set Cuffed Cable Side Raise

Warmups for STDL fleeeew up so was hoping for some more power than I later displayed. I have done 8 @160KG before but now I am down ~3kg's so I will take it.

[Jeppeehh]

2021.05.25
MW: 84.4KG

FULLBODY - Upper

Shit ton of stuff today... Decent session anyway.

1 set PURESTRENGTH Shoulder Press
1 set Incline Smith Bench Press
1 set FU CG Bench Press
1 set PURESTRENGTH Row - one arm for lats
1 set Meadow Rows
1 set CG Pulldown
1 set Cable Row - one arm for lats
1 set DB Laterals - one at the time
1 set OH DB Extension
1 set Biceps Machine
1 set Seated Leg Curl
1 set Alternating Hammer Curl
1 set DB Split Squat
D O N E

Upper work was 5-10 reps. Lower 23 and 20




2021.05.24
MW: 83.7KG

5KM Run

[Jeppeehh]

9 days off due to illness. Hopefully I won't wake up worse tomorrow again.

30 min Bike mid-day

then late night PUSH sesh

2 sets HOIST Shoulder Press
2 sets PURESTRENGTH Chest Press
2 sets Smith Machine Close Grip BP
1 set (fst-7) DB lateral raise
1 set Cable Front Raise
2 sets Lying DB Extension

1 top set followed by 1 back off set pretty much..

[Jeppeehh]

2021.06.04
Morning weight 82.6KG

Back & Bi's
(1:1:3:1 tempo as usual)

One Arm Incline Pulldown: 25 x 14, 17.5 x 20
RDL: 3.5PPS x 9, 3PPS x 4x4 CLUSTER (15s rest)
Cable Row, sep. handles: 70 x 14, 50 x 38 RP (21-8-8 reps - 10s rest)
Incline Chest Supported DB Row: 40 x 8, 30 x 11
DB Pullover: 32.5 x 14, 20 x 17 + 35s DC stretch
Incline DB Curl superset Alternating Hammer Curl: 2 x 20/20, 2 x 10/10
Rope Hammer Curl: 1 set with 2 drops
30 min Bike

Did an extra 2 sets of reverse db wrist curls because it's time to get this shit sorted out one way or another. Whenever my left forearm and grip stops failing me I can work towards that 200KG RDL for reps. Hard if your hands work against you even with wrist straps huh

[Jeppeehh]

Figured I might give this thread another shot because I do like to write stuff lol

Todays Upper session:

Smith Incline Bench - 45 degrees (ditched the isometric hold/pause, still controlled FULL ROM)
+80kg x 6
+60kg x 11

HOIST Shoulder Press
52.5kg x 18

Cable row - Mid MAG-grip
80kg x 8
55kg x 29 RP - 15 sec rest

Crusifix Cuffed Laterals 45 degrees
3.75kg x 41 (RP - 15 sec rest / 3 deep breaths)

Pec Dec
20kg x 22

Single Arm Incline Lat Pulldown - ~60 degrees
32.5kg x 9 (happy with these, could let the shoulder go into protraction with weight painfree in this angle. Also a rep PB I guess.)
20kg x 22

Cable Curl (EZ)
17.5kg x 22

Pushdown
25kg x 10 -> 17.5kg x 8 -> 10kg x 8

Preacher DB Curl
12.5kg x 9 -> 8 x 6 -> 4 x 12


Yesterdays short Lower sesh:

Seated Leg Curl
62.5kg x 13
(happy with the controlled execution and contraction here)

Deadlift, beltless as always
145kg x 22

Single Leg press - Low placement
120kg x 13

3 sets total... kept the weight "light" and went up 5kg compared to the last session's 140 x 20. I'm not loading the bar too heavy due to my AC joint injury. Getting better though.

[Jeppeehh]

2021.12.31

Sooooo.... I surprised myself the last day of the year by running 30KM "for fun".

Let's say I pretty much died.
All the alcohol 1 hour later was far from optimal in terms of recovery but hey, that party was coming up whether I ran or not!

Actually a cool thing to 'tick off' considering that my 2021 run history in total with this session got up to 10, with the last one prior to this 7 weeks ago. 1 x 13.3KM, 1 x 10KM, 1 x 8KM, 5 x 5KM & 1 x 4KM run.
So no actual prep for this. Just wanted to challenge myself!

Maybe 2022 will be a year where I take up running more seriously (well, planned out), who knows!

[Preston]

2021.12.31

Sooooo.... I surprised myself the last day of the year by running 30KM "for fun".

Let's say I pretty much died.
All the alcohol 1 hour later was far from optimal in terms of recovery but hey, that party was coming up whether I ran or not!

Actually a cool thing to 'tick off' considering that my 2021 run history in total with this session got up to 10, with the last one prior to this 7 weeks ago. 1 x 13.3KM, 1 x 10KM, 1 x 8KM, 5 x 5KM & 1 x 4KM run.
So no actual prep for this. Just wanted to challenge myself!

Maybe 2022 will be a year where I take up running more seriously (well, planned out), who knows!

Solid work in here homie. You and Mark Bell both going to be distance runners in no time. ;)

[Jeppeehh]

Solid work in here homie. You and Mark Bell both going to be distance runners in no time. ;)

Thanks a lot!

Hahah yeah for sure... Haven't followed Mark Bell for a few years tbh but nice to see him experimenting with different trainingstyles!

[Jeppeehh]

2022.01.09
83KG mw
PULL

Single Arm Incline Pulldown- 35 x 9 (+1 pb), 25 x 14
Deadlift- 160 x 12
HOIST Mid Row- 3PPS x 8, 2.25PPS x 12
Dante Row- 55 x 9, 40 x 11
Alternating Hammer curl- 2 sets
DB Preacher Curl- 2 sets
Single Arm Cable Curl (faced inward)- 2 sets

2022.01.07
UPPER

Incline Smith Bench Press, 45 degrees- +80 x 6, +60 x 11
Single Arm Incline Pulldown- 35 x 8
Cable Row, MAGgrip (medium)- 85 x 7, 60 x 12
Cuffed Dual Cable Side Raise- 6.25 x 12
Single Arm Cable Curl (faced outward) superset with Pushdowns- 1 set