POW's CrossFit Log

3/4/25

Seated leg curls: 110x20, 15, 14, 18
Adductors: 4x16x100
BSS: 2x8x170, 150x10
Back extensions: +40 - 4x13
Leg extensions: 110x26, 16, 14, 15, 15

Incline treadmill: 26 minutes @ 9% / 2.5 mph

3/5/25

Cable lateral raises: 42.5x5, 32.5x10, 10, 7, 7
Overhead rope extension: 70x18, 11, 10, 10
Cable flies: 40x23, 16, 12
Straight bar pushdown: 100x17, 11, 9, 8+2
Reverse pec deck: 80x12, 12, 14,
Pec deck: 80x20, 100x12, 12
DB lateral raises: 15x16, 16, 9
Ab wheel: 15, 12, 6

Incline treadmill: 31 minutes @ 10% / 2.6 mph

3/6/25

Seated plate loaded row: 200x16, 13, 10, 10, 10
Bayesian curls: 45x19, 12, 10, 9, 9
Lat prayers: 115x16, 12, 6, 85x13, 13
EZ bar preacher curl: 60x19, 8, 7
Cable row: 135x13, 12, 8
Calves: 215x30, 20, 20, 20

Shooting around: 20 minutes

3/8/25

Cable lateral raises: 40x11, 9, 8, 30x12
Overhead rope extension: 72.5x18, 11, 8, 9
Cable flies: 40x21, 14, 14, 14
Reverse flies: 20x18, 13, 12, 12
Straight bar pushdown: 110x19, 13, 12, 9, 8
Dip machine: 120x12, 17, 14
Ab wheel: 11, 10, 11

3/9/25

V-handle lat pulldown: 170x10, 8, 7, 150x7
Bayesian curls: 45x18, 11, 10, 10, 8
Lat prayers: 120x13, 13, 11, 8
EZ bar preacher curl: 70x10, 6, 50x13, 11
Chest supported t-bar row: 100x17, 10, 10, 8

Walking: 30 minutes

3/10/25

Seated leg curls: 120x14, 14, 14, 10
Adductors: 85x27, 20, 25
BSS: 160x10, 8+1
Back extensions: +45 x 10, 13, 13, 13
Leg extensions: 120x21, 15, 15, 12, 12

No cardio since split squats are cardio enough.

3/11/25

Y raises: 30x10, 8, 8, 6+2, 5
Overhead rope extension: 75x19, 9, 9, 9
Cable flies: 42.5x23, 15, 12, 12
Reverse pec deck: 85x16, 12+4
DB lateral raises: 20x12, 13, 10
Dip machine: 125x20, 14, 12, 13

Elliptical 31 minutes

Felt a bit weak today, especially with Y raises. Oh well.

3/12/25

Seated plate loaded row: 200x16, 10, 11, 10
Lat pulldown: 160x8, 140x8, 10, 8
Lat prayers (rope): 60x8, 8, 7, 40x12
Bayesian curls: 20(?)x17, 13, 12, 10

Elliptical: 20 minutes

Traveling, so for everything except plate loaded rows, numbers are off from regular.

3/14/25

Cable lateral raises: 40x8, 8, 5, 30x13, 10
Cable flies: 45x17, 12, 13, 35x15
Reverse flies: 25x13, 10, 11, 12
Straight bar pushdown: 105x16, 11, 9, 9, 8
DB lateral raises: 25x12, 12, 6+15x6, 12
Calves: 220x26, 20, 20, 20

Shooting around: 20 minutes

Ok.

3/15/25

Seated leg curls: 120x12, 12, 10, 10
Adductors: 100x25, 17, 15, 15
BSS: 165x10, 5+4
Back extensions: +50 x 15, 15, 15, 14
Leg extensions: 125x20, 16, 14, 12, 12

Elliptical 15 minutes

3/16/25

V-handle lat pulldown: 170x13, 7, 155x9, 8
EZ bar preacher curl: 70x10, 6, 60x13, 9
Seated plate loaded row: 210x15, 10, 10, 10
Lat prayers: 120x14, 12, 8, 90x11
Bayesian curls: 50x13, 9, 8, 8
Ab wheel: 13, 13, 6

Incline treadmill 25 minutes

3/18/25

Cable lateral raises: 40x10, 7, 32.5x9, 8
Reverse pec deck: 90x12, 12, 10, 13
Pec deck: 90x25, 18, 13, 13
Overhead rope extension: 75x15, 10, 9, 8, 8
Cable flies: 50x18, 16, 11
Straight bar pushdown: 120x12, 7, 100x10
Calves: 225x25, 20, 20, 22

Elliptical 20 minutes

3/19/25

Seated plate loaded row: 230x15, 12, 10, 180x12
EZ bar preacher curl: 70x11, 8, 8, 5
Seated cable row: 180x10, 8, 165x8, 8
Lat prayers: 122.5x14, 12, 8, 8
Bayesian curls: 50x18, 10, 6, 7, 40x10

Cardio this evening.

3/21/25

Cable lateral raises: 40x11, 9, 30x12, 11, 10
Overhead rope extension: 77.5x16, 10, 7, 8, 8
Reverse pec deck: 90x15, 14, 10, 12
Pec deck: 95x25, 15, 12, 12
Straight bar pushdown: 120x13, 8, 7, 100x12
Calves: 170x20, 230x25, 20, 20

Elliptical 20 minutes

Sleep was terrible so this wasn't bad considering. Had I slept better, I might have done legs.

3/22/25

Seated leg curls: 125x16, 13, 12, 10
Adductors: 100x22, 16, 13
BSS: 2x8x175, 150x10
Back extensions: +55 x 13, 13, 13
Leg extensions: 130x20, 12, 12, 12

Really liking training legs just once a week. Everything feels pretty good.

I remember back when I was into oly lifting and I was squatting every other day and just going crazy with volume.
My knees and hips (and shoulders and elbows and wrists) felt like glass, and I was making no progress. Glad I'm not doing that anymore.

3/24/25

V-handle lat pulldown: 170x13, 8, 155x9, 9
EZ bar preacher curl: 70x8, 8, 8, 5
Chest supported t-bar row: 100x17, 13, 11, 10
Lat prayers: 125x14, 8, 8, 7, 100x12
Bayesian curls: 50x16, 13, 7, 9

Elliptical 30 minutes

Not enough sleep but session was ok.

3/25/25

Y raises: 30x12, 8, 8, 7, 20x12
Rope overhead extension: 80x17, 10, 9, 9, 8
Reverse pec deck: 95x10, 12, 12, 12
Pec deck: 100x20, 15, 12, 12
Cable flies: 2x9x50
Straight bar pushdown: 110x15, 10, 10, 8
Standing calves: 50x28, 22, 18, 18

Incline treadmill 12 minutes @ 14% / 2.5 mph

3/27/25

Cable lateral raises: 40x10, 30x12, 9
Bayesian curls: 52.5x13, 10, 8+2, 7+3, 6
Lat prayers: 130x12, 9, 8, 8
Seated plate loaded row: 230x12, 8, 8, 6+3
NG Lat pulldown: 150x10, 9, 8
DB curls: 30x10, 8, 6, 20x12

Elliptical 17 minutes

Forgot today was pull so started with lateral raises.

3/28/25

Seated leg curls: 125x20, 13, 13, 10
Adductors: 100x27, 15, 15
BSS: 2x5x180, 150x6
Back extensions: 4x13 x +60
Leg extensions: 135x20, 16, 13, 12
Ab wheel: 18, 10, 5

Elliptical 25 minutes

Heart wasn't in it today on split squats.

3/31/25

Y raises: 30x12, 9, 5+2, 20x10
Overhead rope extension: 80x18, 10, 8, 8
Reverse pec deck: 95x13, 13, 13, 8
Pec deck: 105x21, 12, 12, 10
Lateral raises: 30x12, 10, 10
Cable flies: 30x15, 17, 17
Straight bar pushdown: 110x15, 10, 8, 8

Elliptical 20 minutes
Tennis ~60 minutes

4/1/25

NG lat pulldown: 150x14, 11, 9, 9
Bayesian curls: 55x13, 8, 8, 7, 6
Seated plate loaded row: 230x13, 9, 9, 8, 6
Lat prayers: 130x12, 10, 8, 8, 100x12
DB curls: 30x14, 8, 7
Ab wheel: 12, 12, 9, 8

Tennis ~60 minutes

4/2/25

Seated leg curls: 130x14, 11, 11, 11
Adductors: 100x18, 18, 15
BSS: 170x10, 8, 150x10
Back extensions: +65 x 10, 11, 11, 6
Leg extensions: 140x15, 13, 13, 11

4/3/25

Cable lateral raises: 30x17, 11, 11, 8
Overhead rope extension: 80x12, 8, 70x10, 8
DB pullovers: 50x12, 15, 12
Cable flies: 4x17x40
Straight bar pushdown: 100x15, 12, 7+3
Calves: 235x25, 20, 17, 18

Elliptical: 25 minutes

4/4/25

Chest supported t-bar row: 100x19, 12, 10, 10, 11
Bayesian curls: 55x13, 8, 8, 45x9, 8, 8
Lat prayers: 105x20, 11, 11, 11, 8
Cable flexion row: 105x10, 13, 13, 10
Ab wheel: 10, 8

4/7/25

Y raises: 30x9, 9, 6, 22.5x10
Overhead rope extension: 72.5x15, 11, 10
Pec deck: 110x12, 10, 9, 8, 8
Cable lateral raise: 32.5x10, 12, 9, 8
Straight bar pushdown: 112.5x11, 10, 8, 6
Calves: 240x25, 20, 20, 20

Elliptical 10 minutes