POW's CrossFit Log

Same age as my girls, who knew

Yeah, I should start eating my own meals and force myself to track for a couple of weeks and then I can probably just continue without tracking.

9/10/25

Seated plate loaded row: 230x14, 11, 8, 180x12, 12
Bayesian curls: 50x13, 10, 9, 9
V-handle cable row: 135x18, 16, 11+3, 11
Lat prayers: 125x12, 10, 10, 95x9
DB curls: 35x11, 7, 25x9, 7
Pull ups: 4, 6, 5

Elliptical 20 minutes

Sleep was bad so performance suffered a bit today but still an ok workout.

If I stopped tracking, I think I'd fall back into old bad habits but ymmv.

For whatever you're eating, high protein and high fiber has helped me a lot with satiety. I'm rarely hungry even in my deficit.

9/11/25

Y raises: 30x12, 11, 9, 7, 20x10
Overhead rope extension: 70x18, 11, 10, 10
Low to high cable flies: 50x14, 10, 10, 10
DB lateral raises: 30x17, 13, 10
Straight bar pushdown: 95x21, 14, 10, 8, 8
NG machine chest press: 110x13, 14, 14
Calves on squat machine: 70x30, 17, 16, 15, 15, 16

Shooting around 30 minutes

9/12/25

Lat pulldown: 165x11, 8, 150x8, 8
Pull ups: 5, 6, 5
Bayesian curls: 40x17, 12, 11, 11, 12
Seated low row: 190x20, 13, 10, 11
Lat prayers: 125x14, 8, 8, 95x10
EZ bar preacher curl: 60x15, 9, 6
Ab wheel: 17, 13, 8, 4

Incline treadmill 23 minutes

9/15/25

Cable lateral raises: 40x9, 8, 30x11, 10
Cable chest press: 60x18, 13, 11, 10
Reverse pec deck: 95x11, 11, 11, 8+4
Pec deck: 4x10x125
Straight bar pushdown: 80x20, 15, 11, 11
DB lateral raise: 30x15, 12, 10
Overhead rope extension: 50x23, 18, 13, 13
Unilateral calves on leg press machine: 150x13, 11, 9, 13, 9, 9, 6, 130x14, 9, 8

Elliptical 10 minutes

Weight continuing to creep down by about 1 - 1.2 pounds per week. Down to 214. Assuming this rate continues, I should be where I want, or awfully close, by year's end. My lifts haven't really suffered either, but I only do isolation lifts for the most part, so that's probably not all that surprising.

9/16/25

Chest supported t-bar row: 125x15, 10, 10, 8
Bayesian curls: 40x19, 13, 10, 12
V-handle cable row: 150x14, 12, 11, 10
Lat pulldown: 135x12, 10, 10, 8
Lat prayers: 100x14, 11, 10
Ab wheel: 12, 12, 12

Incline treadmill 18 minutes

9/17/25

Seated leg curls: 130x19, 12, 12, 12
Leg extensions: 200x15, 10, 8, 8, 8
Adductors: 115x20, 12, 12
Hack squat: 3x12x135
Back extensions: 15, 16, 16, 16

Shooting around 26 minutes

9/18/25

Y raises: 30x13, 10, 9, 8
Low to high cable flies: 50x15, 11, 11, 10
Overhead rope extension: 70x19, 12, 9, 9
Prone DB lateral raise: 25x15, 13, 10, 10
Ng machine chest press: 115x20, 15, 15
Straight bar pushdown: 100x11, 10, 9, 8

Incline treadmill 31 minutes

9/19/25

V-handle lat pulldown: 165x12, 11, 7, 135x10
Pull ups: 5, 6
EZ bar preacher curl: 70x8, 6, 60x10, 8
NG seated low row: 190x18, 15, 13
Lat prayers: 125x10, 110x12, 10
Unilateral calves on leg press machine: 155x16, 12, 10, 13, 10

Shooting around: 30 minutes

When you do these workouts do you superset anything and/or do you take a specific amount of rest in between sets? I'm curious for some reason since I've recently been actually paying more attention to what you're doing and trying to figure out about how long it takes.

9/22/25

DB lateral raise: 30x13, 12, 11, 9, 8
Overhead DB extension: 55x10, 8, 45x11, 11, 11
Straight bar pushdown: 100x10, 10, 7 + 60x4
Reverse pec deck: 90x15, 100x10, 14, 100x12
Pec deck: 120x14, 10, 10, 10
Machine chest press: 70x16, 15, 12
Cable lateral raises: 3x8x25

Jog/power walk: 25 minutes

I typically take 60 seconds between all sets except any type of squat, which is 2 minutes. The only thing I ever really superset are pec deck/reverse pec deck and flies/reverse flies. If time were tighter, I could definitely superset more things. On push day, that would include a shoulder movement and tricep movements. On leg days, I could superset leg extensions and leg curls. But I like taking my 60 second rest.

Lifting typically takes me from 45-60 minutes. Since I've been in a deficit, I probably can trim my volume slightly and get everything I need done in 40 minutes or so, but I enjoy taking my time, listening to my music or a podcast, and taking the full hour. It's honestly the most peaceful part of my day, so I don't feel the need to rush it.

If you haven't been lifting consistently beyond OTF and want to start a similar program, I would take half of my volume and start with that. You will make good gains for a while on half the volume. When I got back into it ~2.5 years ago, my volume was lower and I was lifting 3x/week and doing LISS 3x a week, alternating days. It went well until I decided I wanted to ramp up the volume a bit.

Are you still doing Orange Theory or switching to something else?

I'm still doing OTF and plan to continue, it just looked like your programming was pretty doable. I don't really have much confidence switching completely to something else that I do on my own since I'm pretty sure I won't be compliant.

However, at some point I may try to focus on cardio/rowing workouts at OTF and do lifting at home. There's probably some way to try and treat OTF lifting as general accessory stuff and do something more focused at home but I'm not sure I'd be able to figure that out since OTF workouts are not provided in advance (except for challenge dalys).

I have no idea what OTF programs, to the extent they even do, but why don't you treat at home lifting like an accessory and try to hit what you didn't do in your class?

A little volume at home along the lines of push/pull/legs will go a long way. And if you're unable to maintain compliance, at least you're still doing OTF.

9/23/25

Machine row: 120x15, 15, 10, 11
Pull up: 6, 6, 6, 7
Rope lat prayers: 100x10, 11, 11, 11
Machine preacher curl: 60x10, 10, 8, 7
Lat pulldown: 140x11, 10, 9
Calf raises on leg press machine: 200x20, 20, 18, 16, 16

Incline treadmill 53 minutes

9/24/25

Leg curls: 70x15, 12, 16, 15
Leg extensions: 80x12?, 14, 14, 13, 7
Leg press: 120x25, 4x12x200

Incline treadmill 22 minutes

In an awful gym with awful equipment. Curls and extensions were on a bad machine. The leg press machine was not great either but comparatively better.

9/25/25

Cable Y raises: 25x10, 8, 7, 20x8
Overhead rope extension: 60x18, 11, 10, 10
Reverse pec deck: 90x16, 16, 14
Pec deck: 120x16, 130x12, 12
Machine chest press: 80x14, 16, 16, 16
DB lateral raise: 35x12, 9, 7
Straight bar pushdown: 80x21, 11, 10, 10
Ab machine: 12, 12, 10

StairMaster 15 minutes

9/26/25

Lat pulldown: 140x16, 12, 10, 10
Incline DB curls: 30x12, 9, 7, 20x13
DB rows: 75x16, 14, 12
Lat prayers: 100x13, 10, 9
Straight bar cable curl: 80x11, 11, 8

StairMaster: 28 minutes

StairMaster is hard.

I had a brief diet break this week. Weight shot up from 212 on Sunday to 218 yesterday, but that's mostly glycogen and water and probably less than .5 pound of fat gain. I'm dialing back in now and hoping to be well under 210 by end of October. Then probably another 2-3 months till I hit 200 at which point I'll reassess where I'd like to end up.

9/29/25

Cable lateral raises: 25x14, 10, 11, 10
Reverse flies: 15x11, 10, 11, 10
Low to high flies: 35x12, 13, 13, 12
Straight bar pushdown: 100x13, 8, 8, 6+3
Machine chest press: 90x19, 19, 16
Unilateral calves on leg press machine: 130x15, 13, 12, 15, 10, 8, 100x13
Ab machine: 170x16, 10, 8

StairMaster: 21 minutes

Great job on the weight loss! I'm finally tracking for weeks (not just a handful of days) and the trajectory is downwards so I'm pretty happy. Will hit 200 first but I suspect you have a ton more muscle than me. As I'm pretty sure loco would confirm, I likely need to get down to, like, 170 still to look ripped. I'm hoping I look good at 190 and quite good at 180, but I don't want to kid myself lol.

We're around the same height, right? I'm about 6'1, maybe a hair under.

If I got down to 180, I'd be single digit bf%. I don't really see that happening for me and not really looking to get that lean anyway. I think I'll be pretty happy with where I'm at when I get to 190-195, but we'll see.

9/30/25

Seated cable row: 170x16, 13, 11, 11
Incline DB curls: 30x12, 8, 6, 20x15
DB row: 75x14, 14, 13
Lat prayers: 110x10, 10, 8
DB curls: 35x10, 7

StairMaster: 30 minutes

I've decided I want to dial down the volume a touch. 13 sets for back, which is around what I normally do, seems a bit like overkill in a deficit. 10 seems better. And 4-6 sets of biceps seems like a better choice than 8. When I enter a maintenance or bulking phase, I can ramp up volume but it seems unnecessary for now.

Yeah, I'm just shy of 6' so shorter but not by a ton. I have no idea how "fat" you are compared to me though but it sounds like you simply have a lot more muscle mass. I think I'll look decent when I get to 190 but not necessarily that great. We'll see.

I have what I can best describe as a blurry four-pack and oblique lines and am sitting at ~213 in the morning. If I had to guess, I'd say I'm probably around 17-18% body fat. At 190, I'll probably be closer to 12-13%? Sounds like I have significantly more lean mass than you, which would make sense given that I've been running PPL very consistently since ~April 2023. I've also been prioritizing protein and lifting during my cut, so I presumably and retaining most of my lean mass on my cut.