POW's CrossFit Log

5/20/25

Seated plate loaded row: 270x10, 9, 6, 230x10, 9
EZ bar preacher curl: 70x10, 8, 5, 60x8, 8
Cable row: 150x15, 12, 8, 8, 8
Lat prayers: 130x10, 10, 8 + 100x4
Bayesian curls: 50x12, 12, 8
Calves: 280x17, 17, 15

Elliptical: 20 minutes

5/21/25

Seated leg curls: 150x10, 10, 10, 8
Leg extensions: 150x20, 12, 12, 12, 12, 12
Adductors: 115x16, 13, 13
Back extensions: +40x12, 12, 12

Elliptical: 20 minutes

5/22/25

Y raises: 40x6, 32.5x11, 8, 6+2, 5+2
Overhead tricep extension: 72.5x20, 10, 11
Reverse pec deck: 90x16, 13, 11+3, 10
Pec deck: 110x20, 12, 10+4, 10
Machine chest press: 5x12x115
Straight bar pushdown: 75x18, 15+5, 15+4, 13+4

5/23/25

NG lat pulldown: 180x10, 8, 165x10, 8, 8
Bayesian curls: 50x13, 10, 9, 8
Low row: 250x12, 9, 9, 9
Seated plate loaded row: 270x8, 6, 230x9, 10
Lat prayers: 150x8, 8, 120x8, 8
Ab wheel: 9, 9, 12

Elliptical 30 minutes

5/26/25

Cable lateral raises: 40x10, 6+2, 32.5x8, 8, 8
Reverse pec deck: 95x10, 75x15, 16, 16
Pec deck: 115x16, 16, 10+3, 10
Overhead tricep extension: 75x15, 9, 8, 9
Machine chest press: 120x12, 12, 12, 10
DB lateral raises: 20x12, 13, 12
Calf raises: +50x22, 18, 15, 12
Straight bar pushdown: 95x25, 15, 12, 11

Incline treadmill: 15 minutes

Bought a food scale last week for 10 bucks on Amazon. Weighting out your food before you eat it works wonders for being mindful of how much you're eating and portion control.

5/27/25

Chest supported t-bar row: 100x15, 12, 12, 11, 12
EZ bar preacher curl: 60x12, 12, 12, 10
Lat prayers: 130x12, 12, 10, 8
Bayesian curls: 40x18, 12, 10
Cable rows: 150x10, 10, 8
Ab wheel: 13, 13, 6

Sleep was quite poor last night, so I was a step slow in the gym this morning. Still managed to get a decent lift in notwithstanding.

5/28/25

Seated leg curls: 150x11, 10, 10, 9
Leg extensions: 155x20, 12, 12, 11, 11
Adductors: 100x18, 20, 18
BSS: 110x8, 2x10x150

Elliptical 21 minutes

5/29/25

Y raises: 30x12, 8, 8, 8, 20x10
Overhead tricep extension: 75x17, 12, 10, 10
Cable flies: 50x19, 13, 11, 10
Machine chest press: 120x13, 13, 13, 10
Straight bar pushdown: 110x12, 10, 10, 7
Unilateral calf: 150x15, 15, 12, 14, 11

Incline treadmill: 30 minutes

Right shoulder feels almost fully better from when I severely tweaked it back around Thanksgiving. Left shoulder has some tenderness during machine presses and cable flies, so I'm being careful on load with that.

5/30/25

V-handle lat pulldown: 180x11, 7, 165x8, 8, 8
Bayesian curls: 50x14, 9, 7, 8, 8
Low row: 230x12, 12, 9, 9, 9
Lat prayers: 160x8, 5, 130x8, 8
Ab wheel: 3x12

Shooting around: 20 minutes

Good.

6/1/25

Prone leg curls: 115x10, 8, 9, 7
Adductors: 100x22, 22, 16
Leg extensions: 160x15, 12, 12, 12, 12
BSS: 130x8, 10, 10
Ab wheel: 20, 12, 12

Elliptical 20 minutes

6/2/25

Cable lateral raise: 35x13, 12, 8, 9, 7
Tricep overhead extension: 80x15, 11, 9, 9, 9
Reverse flies: 25x20, 13, 13, 16
Cable flies: 45x20, 17, 15, 17
Straight bar pushdown: 100x16, 12, 11, 9
Machine chest press: 100x16, 13, 12, 13

6/3/25

Chest supported t-bar row: 135x11, 9, 7, 115x9, 9
EZ bar preacher curl: 70x9, 9, 6, 60x9
Lat prayers: 160x10, 8, 130x9, 7, 100x10
Bayesian curls: 52.5x14, 8, 7, 42.5x9
Cable row: 165x10, 8, 6, 135x10
Standing calf: +50x28, 20, 18, 16, 16

Elliptical: 25 minutes

6/4/25

Seated leg curls: 155x12, 9, 8, 135x10
Leg extensions: 165x16, 13, 12, 11, 10
Adductors: 100x25, 13, 13
BSS: 2x7x160
Ab wheel: 16, 17, 11

Incline treadmill: 25 minutes

6/5/25

Cable lateral raises: 35x13, 10, 9, 30x8, 9
Reverse pec deck: 80x13, 17, 12, 15
Pec deck: 120x16, 12, 10, 10
Overhead rope extension: 62.5x23, 13, 10, 11, 11
Machine chest press: 110x15, 13, 14, 10
DB lateral raise: 25x8, 10, 10
Unilateral calves: 155x17, 14, 10, 15, 12, 9

Incline treadmill: 27 minutes

6/6/25

V-handle lat pulldown: 135x13, 13, 10, 10
EZ bar preacher curl: 60x12, 10+2, 10, 10
Lat prayers: 130x13, 10, 10, 10, 8
Bayesian curls: 42.5x20, 12, 10, 12
Low row: 250x8, 230x10, 10, 9, 9

Elliptical 15 minutes

Played ball last night for 2 hours so could've skipped cardio altogether this morning but whatever. Lifts felt good. Purposely dropped weight a little so I would get at least 10 reps on every set. I was mostly successful.

6/9/25

Cable lateral raises: 40x11, 10, 9, 7, 7
Cable flies: 40x18, 16, 13, 10, 11
Rope overhead extension: 70x20, 10, 10, 8
Machine chest press: 110x13, 13, 12, 12
DB lateral raise: 20x16, 10, 10, 10
Straight bar pushdown: 110x18, 12, 9, 8, 8
Calves: +50 x25, 15, 12, 12, 13, 13

Incline treadmill: 21 minutes

6/10/24

Chest supported t-bar row: 135x12, 10, 6, 115x10, 9
Bayesian curls: 45x16, 12, 10, 10, 9
Lat prayers: 165x8, 145x10, 8, 6, 115x9
EZ bar preacher curl: 60x20, 10, 8, 8
Dual handle cable row: 150x10, 8, 8, 8
Ab wheel: 18, 12, 9, 8

Incline treadmill: 20 minutes

Good.

Down about 10 pounds in the last few weeks, which is good. Weighing and logging my food before I eat it sure is tedious, but it works wonders for me since I occasionally struggle with portion control. It also has been an eye opener because I've been vastly underestimating how much I'm eating using the eyeball test.

👍

6/11/25

Seated leg curls: 135x13, 12, 10, 10, 8
Leg extensions: 170x16, 12, 10+2, 8+2, 8, 9
Adductors: 105x18, 13, 13
BSS: 170x8, 5, 150x8
Unilateral calves: 155x18, 13, 9, 14, 10, 8

Incline treadmill: 15 minutes

6/12/25

Y raises: 30x10, 9, 8, 8, 8
Reverse pec deck: 85x10+3, 70x16, 13+3, 13
Pec deck: 125x15, 10, 10, 10
Overhead rope extension: 65x22, 13, 10, 10, 10
Machine chest press: 110x14, 12, 14, 13
DB lateral raise: 25x13, 11, 11, 8

Incline treadmill: 25 minutes

6/12/25

Pulldown machine: 155x16, 175x12, 10, 12, 10, 10
EZ bar preacher curl: 70x8, 8, 8, 6
Plate loaded low row: 230x12, 12, 9, 9
Lat prayers: 155x8, 7, 125x10, 7
Bayesian curls: 50x16, 13, 8, 9
Ab wheel: 25, 10, 10

Incline treadmill: 15 minutes

6/14/25

Prone leg curls: 105x12, 11, 8, 8, 6
Leg extensions: 170x16, 13, 10, 10, 8+2
Adductors: 115x16, 15, 10, 16
Leg press: 3 pps x 12, 12, 12

Elliptical: 30 minutes

6/16/25

Seated plate loaded row: 230x13, 11, 9, 9, 9
EZ bar preacher curl: 60x15, 11, 10, 10
Chest supported t-bar row: 115x15, 10, 10, 8, 8
Lat prayers: 140x10, 8, 120x9, 8, 8
Bayesian curls: 50x13, 10, 8, 7
Calf raises: 50x26, 17, 13, 15, 15

Incline treadmill: 20 minutes

6/18/25

Seated leg curls: 135x12, 12, 12, 10, 9
Leg extensions: 175x16, 12, 10, 8, 9, 8
Adductors: 115x17, 13, 17, 10
BSS: 170x2, 5, 3, 150x5
Hanging leg raises: 15, 13, 10, 10
Standing calf: +50 x25, 17, 17, 16

Incline treadmill: 25 minutes

I don't know what was going on with my split squats today but I had no power at all. I've been in a deficit so I suppose that could be a contributing factor for some drop off, but I did 170x8 last week, so this didn't make much sense. Not a big deal though and a good workout in any event.

I think the lesson here is that split squats are stupid - in a good way but still stupid.