POW's CrossFit Log

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.

https://youtube.com/shorts/OZfaU0NLs4Y?s...

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.