POW's CrossFit Log
A little history:
I've done some variation of a split routine on and off through undergrad/law school, but have always been a captain upper body, almost always ignoring leg day. The very few times I did squat, I did them in the Smith Machine, and although I don't remember what my form looked like, I'm sure it was awful.
After law school, my first job was an absolute high stress grind, frequently working 12+ hour days on a regular basis. I ate like ****, was very inconsistent with my workouts, and ballooned up to 250 lbs.
About a year and a half ago, with a wedding approaching, I started cleaning up my diet, getting back to the gym, and running. In March 2012, I got down to 225 lbs., stagnated, and decided to start CF. I dropped another 20 lbs since then, have gotten a lot stronger (couldn't front squat 135 lbs last March), and now am hoping to continue to gain strength, albeit at a slower pace.
Stats:
I'm 29, 6'1, currently fluctuating between 200 - 210, guesstimate I'm somewhere between 15-17% bf. Got it tested with that impedance machine at a gym back in August, where a guy entered my stats and stuck an electric thing on my arm. Guy told me I was at 16%, although I was a couple lbs heavier back then and have no idea how accurate that machine is in any event.
1RMs:
HBBS -?? (LBBS is ~250 and only recently switched over to high bar, so I haven't tested yet and don't have any idea although I'd venture to guess it's anywhere between 225 - 240)
DL - 365
Strict Press - 130
Push Press - 165
Front Squat - 205
C&J - 170
Full Snatch - 155
OHS - 175
2013 Goals:
Drop 10-15 lbs of fat
300 lb HBBS
400 lb DL
200 lb C&J
185 lb snatch
Strength goals are going to be challenging as I am stuck with the programming at my gym, which is metcon-centric, with 5x5 type strength work sprinkled in maybe once every 4-5 days or so, and I only have access to open gym on Sundays and oly classes Saturdays. I don't want to switch to a globo-gym because I like having access to bumpers, platforms, and ropes for climbing, so it is what it is. Plus, the people are cool, the workouts are usually pretty fun, and group classes keep me much more motivated than if I were lifting on my own.
2/16: Oly work
High Bar Back Squat:
45x5
135x5
165x5
185x5
185x5
185x5
190x5
Hang Squat Snatch (from the thigh):
75x3
75x3
95x3
115x3
120x3
120x3
120x3
Snatch Grip DL: (these were weird, but were helpful in thinking about proper body positioning for the 1st and 2nd pull)
135x3
135x3
135x3
150x3
150x3
OHS: (was going to do these from the rack, but nobody else was using the rack, so I said screw it and just snatched the first rep each set)
125x3
125x3
135x3
135x3 (failed 3rd rep - bar was too far forward on the way up and I had to dump it)
135x3
2/18/24
Prone leg curls (myo rep match): 110x10, 10, 8+2, 7+3
Adductors: 100x20, 16, 15
Bulgarian split squat: 3x8x150
Back extensions: +25 - 4x12
Leg extensions (myo rep match): 175x16, 12+4, 10+3+2+1
Ab wheel: 3x12
Elliptical: 30 minutes (135 average HR)
You know those exercises in the gym that you kinda sorta dread? Those are squats for me. My legs felt pretty pumped after split squats, and none of the sets were to failure. Leg extensions also felt really challenging, but in a good way.
2/19/24
Behind the back cable lateral raises: 3x15x20
Cable press: 70x16(?), 15, 12, 10+4
Pec deck: 120x13, 13, 10+4, 9
Reverse pec deck: 75x16, 15, 10+4
Cross body tricep pushdowns: 40x12, 12, 10+3, 7+5
Overhead tricep extension: 80x8, 8, 6
Had a weird random bout of nausea all day yesterday after working out. I would sit down and the room would spin. I woke up today still feeling slightly off, but felt good enough to hit gym this afternoon. Decent enough sesh, although looking back on it, it was a little light on mid delt work.
In other news, Milo Wolf says leg extensions is suboptimal for quad hypertrophy b/c they train quads in shortened position? Devastating news. I enjoy leg extensions. I'm curious to try Nordic curls though. They do look a bit odd though.
2/20/24
Assisted pull ups: -40x8, 7, 7
DB curls: 35x9, 8, 25x12
Dual handle lat pulldown: 135x12, 12, 10+2, 8+4
Seated cable row: 3x8x180
Lat prayers: 110x9, 9, 8, 7
Bayesian curls: 42.5x13, 10+3, 8+4+1
Incline treadmill: 30 minutes @ 8% / 3 mph (127 avg HR)
2/21/24
DB RDLs: 50x8, 3x10x75
DB Bulgarian split squat: 30x10, 45x12, 55x12, 60x10
Leg press machine: 180x12, 13, 220x12
Incline treadmill: 10% / 2.9 mph (140 average HR)
2/22/24
Face pulls: 3x12
Cable lateral raises: ? X 12, 16, 17, 12
Pec deck: ? X 10, 10, 8+2, 7+3
Reverse pec deck: ? X 12, 12, 12, 7+5
DB incline bench: 45x8, 10, 10
Tricep rope pushdown: ? X 12, 15, 14
Overhead tricep extension: 3x10 x ?
Incline Treadmill: 20 minutes @ 9-10% / 3 mph
I've been traveling, so stuck with weird hotel gym machines. They're not great, and some have this weird numbering system on their weight stack, so I couldn't tell what weight I was lifting. I just went by feel, which was good enough I suppose.
2/23/24
Weird lat pull down machine: 3x10
Standing cross body high cable row: 4x15
Lat prayers: 12, 9, 9, 8
DB curls: 35x11, 10, 6+4
Incline DB curls: 3x8x25
Incline treadmill: 30 minutes 10% / 3 pmh
2/24/24
Prone leg curls: 115x10, 7+3, 4+3+3
Hack squat: 155x8, 3x12x185
Standing calf raises on squat machine: 115x13, 13, 10, 10
Seated leg curls: 130x15, 11+4
Leg extensions: 3x10x190
2/27/24
Behind the back cable raises: 20x10, 12, 10, 10
Cable press: 50x10, 70x16, 80x10, 10
Pec deck: 4x10x125
Reverse pec deck: 3x12x70
Dip machine: 165x15, 12, 8+4
Cross body tricep pushdowns: 3x10x30, 30x7
Tricep overhead rope extension: 60x12, 10, 11
Elliptical: 22 minutes (128 average HR)
Played in a basketball tournament on Sunday and both shoulders are pretty tender. So is basically everything else. I guess this is what happens with aging.
2/28/24
DB Curls: 3x10x30
Seated cable row: 120x10, 165x13, 13, 8+3+2
Chest supported t-bar row: 90x12, 10, 10, 10
Lat prayers: 110x9, 80x12, 12
Bayesian curls: 3x10x40
Incline treadmill: 23 minutes @ 9% / 2.9 mph (128 average HR)
2/29/24
Prone leg curls: 110x10, 10, 6+3+1
Adductors: 85x20, 20, 15+5
Hack squat: 155x8, 3x12x195
Back extensions: 3x12 x +35
Calf raises on squat machine: 115x13, 13, 11, 10
Leg raises in Roman chair: 15, 12+3, 10+5
Leg extensions: 3x10x195
Elliptical: 17 minutes (131 average HR)
This took a lot out of me.
3/2/24
Cable lateral raise: 22.5x8, 10, 10, 10
Cable press: 40s x 10, 60s x 8, 80s x 10, 10
DB Incline bench (45°): 45x6, 8, 8, 8
Pec deck: 115x20, 16+4, 10+4+6
Reverse pec deck: 3x16x55
NG tricep pushdown: 40x15, 10, 10, 8+4
Overhead rope tricep extension: 65x12, 10, 10
Seated calf raise: 5x15x45
Calf raise on squat machine: 50x16, 15, 10+6, 13
3/3/24
Assisted pull up: -117x8, -98x8, -85x8, -59x8, -46x7
DB curls: 30x8, 8, 9
Mag grip lat pulldown: 150x12, 10+2, 8+3, 8+3
Chest supported t-bar row: 90x8, 135x8, 7, 90x13, 9
Seated plate loaded row: 230x7, 180x10, 10
Lat prayers: 90x14, 10, 9+3, 8
Bayesian curls: 40x15, 12, 9
Elliptical: 20 minutes
Solid session. I was contemplating doing myo rep match on last set of cable curls but I was pretty smoked by that point that I decided to just do 3 straight sets to failure with 90 seconds between each set. Between the earlier bicep curls and the vertical pulling, I'm sure I got enough stimulus.
3/4/24
Seated leg curl: 135x13, 10+3, 10+3, 13
Adductors: 100x22, 13, 12
Bulgarian split squat: 110x10, 130x10, 10
Back extensions: 4x12x+35
Leg extensions: 205x12, 10+2, 8+2
Elliptical: 7 minutes
Cardio got cut short because fire alarm went off in the gym and we all had to leave. Probably could've gone heavier on split squats, but they were still plenty challenging.
3/5/24
Cable lateral raises: 3x12x25
Behind the back raises: 25x5, 20x10, 8
Cable press: 60s x 10, 90s x 10, 10, 8
Pec deck: 120x12, 12, 10+2
Reverse pec deck: 80x12, 10+3, 8+4
NG tricep pushdown: 40x15, 11, 8, 8
Squat machine calf raises: 4x15x50
Elliptical: 15 minutes
3/6/24
Lat pull down: 165x11, 10+1, 7+4, 5+3
DB curls: 35x6, 25x12, 10+3, 6+4
Chest supported t-bar row: 115x12, 9, 9+3
Seated cable row: 195x7, 3x12x150
Lat prayers: 110x10, 10, 8
Bayesian curls: 42.5x15, 10+4, 7+3+2+2
Right elbow felt funky on curls, so I dropped the weight. Cable curls felt fine though.
3/8/24
DB RDLs: 4x15x50s
DB Bulgarian split squat: 35x8, 12, 12,
Treadmill: 23 minutes @ 2.8 / 11%
On vacation with hotel gym that only has dumbbells up to 50#, so pretty limited in what I can do. Will treat this as a mini deload of sorts.
3/9/24
DB lateral raises: 15x17, 17, 17, 13
Incline DB bench: 45x12, 12, 10
Overhead unilateral DB tricep extension: 2x10x20,15x15, 10
Elliptical: 16 minutes
3/10/24
Alternating DB curls: 30x15, 12, 12+5
DB pullovers: 40x12, 3x12x50
DB rows: 50x25, 20, 18
Incline DB curls: 20x10, 11, 10
Hammer curls: 25x4
Elliptical: 12 minutes
Hammer curls felt bad so I quit. Got a pretty crazy pump from high rep rows.
3/12/24
Seated leg curls: 115x15, 15, 15, 10
Hack squat: 155x5, 3x10x195
DB RDLs: 3x12x65
Leg extensions: 200x12, 10+2, 6+3+3
Elliptical: 23 minutes
3/13/24
Behind the back raises: 20x10, 13, 13, 9
Cable lateral raises: 20x8, 8, 10
Cable press: 60x10, 92.5x6, 70x13, 12
Dip machine: 3x10x165
Pec deck: 120x15, 13+2, 9+6
Reverse pec deck: 3x13x80
Cross body tricep pushdowns: 40x14, 10+4, 8+6
Tricep rope overhead extension: 50x12, 12, 10
Calf raises on squat machine: 50x15, 12, 13
Treadmill: 16 minutes @ 10% / 2.8 mph
3/14/24
Assisted pull up: -98x10, -85x10
Alternating DB curls: 3x10x30
Chest supported t-bar row: 100x12, 13, 8+3, 8
DB pullovers: 60x9, 2x12x45
Seated cable row: 180x12, 9+3, 6+3+2
Mag grip lat pull down: 2x8x135
Bayesian curls: 3x10x45
Elliptical: 25 minutes (133 average HR)
I'm still dealing with tender elbows when I curl, but it's manageable.
I'm trying to decide whether I like lat prayers or DB pullovers more. I think I prefer lat prayers. They just feel better. The only think pullovers feel better with is a stretch in the lengthened position, but for everything else, lat prayers win. I'll still sprinkle in pullovers now and then to avoid staleness and to give myself a different stimulus.
3/18/24
Seated leg curls: 120x17, 17, 10
Adductors: 100x22, 22, 12
Hack squat: 3x10x205
DB RDLs: 75x8, 10
Leg extensions: 195x12, 10+2
Spinning: 12 minutes (124 average HR)
I was tight on time, so I wanted to try to at least get two hamstring exercises, two quad exercises, and adductors. Did less sets than I normally would, but I'm just glad I got something in. Was in and out in ~35 minutes not counting the bike, which I did at home.
3/19/24
Cable lateral raises: 3x15x20
Behind the back raises: 2x12x20
Cable press: 60x8, 80s x 14, 10, 6+4
Dip machine: 130x8, 165x13, 10, 9+3
Cable flies: 40x10, 50x12, 13, 12
Cross body tricep pushdowns: 50s x 12, 9+3
Unilateral supinated pushdown: 40x5, 30x11
NG unilateral tricep pushdown: 2x12x30
Calf raises on squat machine: 50x20, 15, 14, 14
Treadmill: 15 minutes @ 10% / 2.9 mph
Supinated cable pushdowns felt not great on my wrists. Neutral grip feels much better. Everything else was good.
3/20/24
Assisted pull up: warm up up to -39x8
Alternating DB curls: 30x8, 10, 9, 9
DB rows: 75x15, 15, 12
Chest supported t-bar row: 100x11, 11, 8+3
NG lat pull down: 150x6, 120x12, 12
Lat prayers: 3x10x90
Elliptical: 23 minutes (133 average HR)
Haven't done heavy DB rows in a while; I forgot how taxing they are. Was going to finish off today with Bayesian curls. Started the first set and my medial left elbow felt pretty sore, and my biceps generally felt pretty cooked, so I just decided to call it. Good workout nonetheless.
3/21/24
Seated leg curls: 130x18, 18, 12, 12
Adductors: 110x20, 20, 15, 12
Bulgarian split squat: 110x12, 12, 10, 10
Back extensions: 6, 10, 12
Leg extensions: 200x12, 7+2, 7 + 130x5
Treadmill: 30 minutes @ 9% / 2.6 mph (132 average HR)
Sleep was terrible, unfortunately, but still managed to get a decent-ish workout in.
