POW's CrossFit Log

11/05/24

Prone leg curls: 2x12x90
Adductors: 70x30, 100x25, 20, 20, 20
Leg extensions: 120x20, 20, 20, 15
BSS: 3x8x110
Ab wheel: 12, 10, 8, 7

Hamstrings didn't feel fully recovered so I did two moderately challenging sets and decided to move on. Right hip still has tightness/discomfort. It's not terrible, but not 100% either. So I decided to pre-exhaust with high rep leg extensions and then do lightish split squats.

11/06/24

Y raises: 30x12, 9, 8, 7
Behind the back raises: 30x7, 22.5x15, 13
Cable flies: 70x16, 16, 10
Machine chest press: 100x13, 20, 120x16, 16
Dip machine: 160x12, 13, 13, 13
Straight bar pushdown: 125x9, 9, 7, 8
Calf raises on leg press machine: 125x20, 18, 12, 10, 9, 9, 15, 10

First time doing the cybex machine press. I like it but just need to find the right working weight.

11/07/24

Chest supported t-bar row: 120x12, 10, 9, 9, 7
EZ bar preacher curl: 5x8x70
Lat pulldown: 165x8, 150x10, 8, 8
Lat prayers: 130x10, 9, 7, 7
Bayesian curls: 50x13, 10, 10, 8

Shooting around: 15 minutes

11/09/24

Prone leg curls: 105x15, 12, 8, 8
Adductors: 2x20x70, 100x20, 20, 15
Leg press: 2x15x270
Leg extensions: 125x20, 18, 16, 16, 12
Ab wheel: 15, 8, 8, 8

Right hip flexor still feeling aggravated with leg press so I stayed on the lighter side.

11/10/24

Lateral raises: 35x10, 10, 7, 30x10, 8
Behind the back raises: 30x8, 25x10, 10
Machine chest press: 160x13, 12, 12, 8
Cable flies: 75x8, 10, 10, 8
Straight bar pushdown: 130x10, 8, 8, 5, 110x7, 7

Workout was ok. I strained my left adductor driving to the hoop playing basketball yesterday. It's not too severe as I don't have a limp or anything but I'm definitely going to need to take at least a week or two off from any sports or strenuous movement. I'm also going to just take an extended two week deload from legs. If I'm feeling better earlier, I might modify that timeline, but it will be a week bare minimum.

11/12/24

Lat pull down: 150x12, 10, 8, 9, 7
EZ bar preacher curl: 70x10, 8, 7, 5, 50x12
Chest supported t-bar row: 120x12, 9, 8, 7, 90x12
Lat prayers: 130x11, 9, 8, 8
Incline DB curls: 25x15, 9, 8
Calf raises on leg press machine: 125x21, 17, 15, 12, 17, 15, 18

Treadmill: 11 minutes at 4% / mph 2.5

My hip/adductor is feeling much better then it was Sunday. Still going to skip any leg workout this week just to give my lower body a rest. I could probably benefit from a full deload at some point soon. Maybe the week of Thanksgiving; we'll see how I feel.

11/14/24

Cable lateral raises: 35x12, 11, 9, 8, 8
Behind the back raises: 25x12, 10, 10
Cable flies: 75x16, 10, 8, 8
Straight bar pushdown: 125x14, 11, 8, 6, 80x16
Machine chest press: 160x10, 10, 11, 9, 8

11/15/24

Chest supported t-bar row: 125x12, 10, 9, 8, 8
EZ bar preacher curls: 70x8, 8, 8, 6, 5
Lat prayers: 140x11, 8, 7, 8
Assisted pull ups: -78 x 6, 8, 7
Calves: 130x18, 15, 12, 17, 12

11/16/24

Y raises: 20x8, 30x11, 9, 8, 7, 20x10
Incline DB bench (45°): 50x10, 10, 10, 7
Cable flies*: 140x10, 12, 12, 9
Overhead rope extension: 80x17, 12, 10, 8
Straight bar pushdown: 95x12, 12, 10+2, 9

*Weird machine where #s don't really make sense.

11/18/24

Lat pulldown: 150x13, 12, 8+3, 9, 8
EZ bar preacher curl: 70x10, 10, 8, 7, 6
Chest supported t-bar row: 130x10, 8, 8, 8
Lat prayers: 4x10x110
DB curls: 30x13, 10, 8
Calves: 135x16, 15, 13, 12, 17, 13, 13

Elliptical 30 minutes (133 HR)

Left hip/adductor was feeling better so decided to play bball yesterday. Nope. Reaggravated it 3rd game in. Feels fine today but I clearly need more than a week off of basketball. I'm going to incorporate legs back into the rotation this week but hip hinge movements like squats are likely out. Leg curls and leg extensions here I come.

Today was good. Lats felt pretty smoked by the time I got to lat prayers.

11/19/24

Prone leg curls: 90x20, 13, 14
Adductors: 55x10, 25, 25
Abductors: 3x20x70
Leg extensions: 125x22, 20, 14, 14, 14
Seated leg curls: 120x18

Elliptical 40 minutes (125 HR)

Left hip still not great so only did light adductor work and no squats. Hips felt stiff from seated leg curls so only did one set. I'll just keep taking it easy until it feels better I suppose.

11/20/24

Cable lateral raises: 37.5x13, 11, 9, 9, 6
Behind the back raises: 3x8x32.5
Machine chest press: 165x17, 15, 11, 7
Cable flies: 80x8, 65x12, 12, 8
Straight bar pushdown: 125x12, 12, 8+4, 6+3+2+1, 95x12

Shooting around: 20 minutes

Took it easy with shooting around. My leg can tolerate walking and light elliptical well. It seems just explosive movements are where I seem to have issues. At least I'll be able to do normal cardio while I try to heal up from whatever this is.

11/21/24

Lat pulldown: 165x10, 10, 7, 150x10, 10
EZ bar preacher curl: 70x11, 11, 9, 7, 6
Chest supported t-bar row: 135x11, 8, 8, 7, 90x12
Lat prayers: 130x10, 9, 7, 100x10
Bayesian curls: 50x15, 12, 10
Unilateral calves: 140x13, 13, 11, 13, 11, 11, 14, 13, 12

Elliptical: 25 minutes (132 HR)

Been doing unilateral calf work where one leg works while the other rests and not resting otherwise.
It's going ok and I'm getting much more volume in.

11/22/24

Prone leg curls: 95x20, 10, 12
Adductors: 55x26, 70x25, 20, 20
Abductors: 70x20, 21, 20, 20
BSS: 60x6, 8, 10
Leg extensions: 130x16, 16, 14, 12
Ab wheel: 12, 10, 8

Incline treadmill: 30 minutes @ 9% / 2.6 mph

Left hip/adductor feeling much better. Didn't really feel any discomfort doing adductor machine. Did some light split squats too and felt fine. If it feels better Sunday I might decide to give it another go for Sunday basketball.

11/22/24

Y raises: 32.5x10, 8, 8, 6, 25x8
Behind the back raises: 2x10x25
Incline DB bench (30°): 55x12, 11, 11, 8
Cable flies: 65x15, 11, 8, 50x12
Straight bar pushdown: 140x12, 8, 8, 7, 80x16

11/24/24

Chest supported t-bar row: 135x12, 10, 9, 8, 8
EZ bar preacher curl: 70x11, 9, 7, 7, 6
Pull down machine: 155x16, 175x12, 10, 10
Cable row: 3x12x135
Bayesian curls: 50x13, 10, 10, 10
Calves: 130x18, 15, 15, 11, 15, 13, 17, 15

Elliptical: 30 minutes

11/26/24

Cable lateral raises: 40x10, 8, 30x10, 8, 11
Behind the back raises: 3x8x30
Reverse flies: 4x10x22.5
Pec deck: 150x10, 5
Dip machine: 3x16x115
Straight bar pushdown: 110x12, 12, 12, 8, 8, 9

Elliptical: 20 minutes

My right front delt has been bothering me a bit so I thought if I skip pressing I'd be ok. As it turns out, I should have skipped pec deck too because I tweaked it on the first set. Hopefully a little rest will heal it up.

11/27/24

Prone leg curl: 100x18, 15, 10, 10
Adductors: 75x25, 15, 16
Abductors: 75x25, 22, 22
BSS: 2x6x60, 2x10x110
Leg extensions: 135x16, 12+4, 12, 12

Shooting around: 20 minutes

I done snapped up my shoulder something good. It hurts quite a bit atm. So I decided legs was a better option today than pull. Everything felt fine. I'll do pull Friday most likely.

11/29/24

45 minute light jog/walk

Chest supported machine row: 110x18, 130x14, 12, 10, 12
Close grip lat pulldown: 150x10, 10, 8, 8+4, 8+4
Bicep preacher machine: 60x8, 9, 9, 8, 8, 8
Lat prayers: 70x20, 90x16, 15, 12
Bilateral calves: 140x26, 26, 26, 26, 22

Worked out in my clubhouse gym for the first time. It's servicable for upper body, like a very good hotel gym, but bad for legs. Right shoulder feels slightly better but still a ways off from good. Tried regular non-preacher bicep curls and my right front delt wasnt having it.

Push tomorrow. I'll probably be limited to side delts if there's no pain, and triceps. Flies and pressing are off the menu for a while.

11/30/24

Cable lateral raises: 3x12x20
Straight bar pushdown: 90x18, 100x12, 9, 7
Overhead rope extension: 60x12, 17, 12
Face pulls: 50x20, 80x15, 90x15, 15

35 minute walk

Push day pretty limited with a shoulder injury. Lateral raises didn't hurt but I didn't feel comfortable going any heavier.

12/1/24

Prone leg curls: 105x18, 11, 10, 10, 8
Adductors: 70x25, 85x18, 18
Abductors: 70x20, 85x20, 20
BSS: 2x11x120
Leg extensions: 140x13, 13, 10, 11, 10

Elliptical: 30 minutes

12/2/24

Chest supported t-bar row: 145x11, 9, 8, 8, 135x9
EZ bar preacher curl: 60x18, 9+2, 12, 10, 10
V handle pulldown: 120x15, 15, 10, 11
Lat prayers: 95x16, 14, 15, 12
Face pulls: 95x12, 13, 13

Elliptical: 20 minutes

Anterior delt is still bugging me but feeling slightly better. Preacher curls are tolerable. I think other curls would put too much stress on the delt.

Tomorrow is push. I might just do a bunch of tricep exercises and nothing else. Perhaps I'll do light lateral raises.

12/3/24

Cable lateral raises: 30x13, 13, 11, 12, 10, 8
Overhead rope extensions: 60x22, 16, 14, 14
Straight bar pushdown: 4x13x90
Standing calves: +50x27, 23, 20, 19

Basketball shooting around: 20 minutes

Shoulder feeling slightly better day by day. Lateral raises aren't bad but right shoulder is considerably weaker than left atm. And pressing/flies, etc. are still out for now.

12/5/24

V handle pulldown: 135x18, 16, 13, 11
EZ bar preacher curl: 60x20, 15, 13, 12, 12
Chest supported t-bar row: 135x14, 10, 8, 8, 7
Cable row: 150x12, 10, 8
DB curls: 35x8, 5, 25x10
Ab wheel: 13, 11, 8

Shooting around: 26 minutes

12/6/24

Prone leg curls: 110x18, 10, 10, 8
Adductors: 50x25, 70x28, 25, 25
Abductors: 50x20, 70x20, 20, 20
BSS: 2x11x130
Leg extensions: 140x14, 14, 12, 11, 11
Calves: 135x16, 15, 12, 16, 13, 12, 16, 13, 12

Left hip issue feels better. Now need to get my right shoulder to 100 percent.