POW's CrossFit Log

4/26/24

Y raises: 25x12, 11+1, 9+3
Behind the back raises: 20x9, 10, 11
Incline bench: 40x6, 13, 13, 9
Dip machine: 165x12, 12, 12, 7
Pec deck: 150x11, 8, 8, 6+1
Reverse cable crossovers: 20s x 13, 14, 10, 7
Overhead rope tricep extension: 80x14, 11, 9
Calf raises: 50x18, 15, 14, 13

Elliptical: 11 minutes

4/27/24

Assisted pull ups: warm up
Mag grip lat pulldown: 3x7x165
Chest supported t-bar row: 90x5, 135x9, 8, 7
DB rows: 85x9, 11
Bayesian curls: 40s x 10, 12, 10, 10
Seated cable row: 180x10, 10, 9+1
Lat prayers: 95x10, 10, 7
Alternating DB curls: 30x11, 8, 8
Ab wheel: 12, 8, 8

4/29/24

Lying leg curls: 105x6, 8, 8, 8
Adductors: 85x30, 3x15x115
Hack squat: 135x10, 16
Unilateral leg press: 1 pps x 8, 8, 9
Unilateral calf raise on leg press: 1 pps x 15, 20, 18
RDL: 240x8, 3x10x330
Leg extensions: 3x10x190

Mailed it in today, but in fairness to me, my right knee was feeling tender, so I didn't want to push it. Unilateral leg press feels so much better. It allows me to get better ROM without any low back movement.

4/30/24

Cable Y raises: 25x13, 12, 10+4
Behind the back raises: 3x11x20
Incline DB bench: 40x13, 13, 10
Dip machine: 165x10, 12, 11
Cable flies: 50x12, 10, 10
Reverse flies: 20x16, 14, 12, 12
Overhead tricep extension: 90x13, 9, 7+3
Rope pushdown: 90x6, 70x11

Elliptical: 22 minutes

5/1/24

Seated unilateral calf raises: 45x16, 22, 22
Chest supported t-bar row: 90x5, 135x11, 9, 6+3
Bayesian curls: 42.5x12, 12, 12, 10
DB rows: 85x12, 11
Seated cable row: 180x11, 9, 7, 5
Lat prayers: 100x10, 9, 9
Alternating DB curls: 30x12, 9, 8

Elliptical: 11 minutes

5/6/24

Y raises: 20x15, 15, 12, 10
Behind the back raises: 3x12x20
Cable press: 80x15, 10, 10
Pec deck: 150x10, 10, 8, 8
Dip machine: 165x8, 8, 8, 7
Reverse flies: 30x10, 10+6
Overhead rope extension: 80x12, 8, 9, 7

Elliptical: 20 minutes

Took 5 days off completely for vacation. I did tons of walking but little else in terms of physical activity. My diet on vacation left something to be desired, but back in the saddle now. Everything felt pretty good today.

5/7/24

Assisted pull ups: warm up
Chest supported t-bar row: 135x12, 9, 7
Bayesian curls: 42.5x13, 12, 12, 12
Mag grip lat pulldown: 150x13, 9, 9
DB rows: 85x10, 10, 8
Lat prayers: 3x10x92.5
Hammer curls: 2x7x30
Seated unilateral calf raise: 3x20x45

Elliptical 20 minutes

5/8/24

Seated leg curls: 3x12x135
Adductors: 3x20x110
Hack squat: 3x10x185
BSS: 2x10x110
Leg extensions: 195x10, 8+2, 7+3

Elliptical 11 minutes

5/9/24

Cable lateral raises: 20x14, 16, 17
Behind the back raises: 20x10, 11, 13
Incline DB bench: 40x12, 45x12, 8
Pec deck: 155x12, 12, 7+1
Dip machine: 140x16, 12, 12+5
Overhead rope tricep extension: 100x7, 80x10, 8, 60x11
Tricep rope pushdown: 60x12, 16
Standing calf raises: 50x22, 16, 14

Elliptical 11 minutes (130 average HR).

I must've been underestimating my RIRs on lateral/BTB raises because I kept increasing reps on subsequent sets, which was odd.

5/10/24

Reverse flies: 20x10, 15, 30x8, 6
Chest supported t-bar row: 135x13, 9, 10, 7
Mag grip lat pulldown: 3x8x150
Seated cable row: 195x5+3, 165x14, 12, 11
Lat prayers: 100x11, 9, 8
Bayesian curls: 30x22, 40x13, 11, 11
Ab wheel: 3x10

Elliptical 11 minutes (145 average HR)

Tried reverse flies on pull day because rear delts get a good amount of work on pull day, but I think I'm going to keep them on push. 135x13 on t bar row is a rep PR, so that was nice. Everything else was fine.

5/13/24

Seated leg curls: 140x10, 10, 10, 6
Adductors: 3x15x115
Leg press: 3 pps x 15, 4 pps x 12, 12, 16
BSS: 150x8, 7
Leg extensions: 3x10x125

Elliptical 22 minutes (134 average HR)

5/14/24

Face pulls: 50x20, 70x20
Y raises: 20x16, 22.5x10, 10
Behind the back raises: 20x12, 12, 10
Cable press: 60s x 6, 90s x 10, 7, 7
Pec deck: 155x13, 8, 9, 7
Dip machine: 145x12, 12, 12, 6
Reverse flies: 22.5x15, 13, 10
Overhead rope extension: 82.5x14, 8, 9
Rope pushdown: 80x11, 10

Elliptical 22 minutes (133 average HR)

Everything was fine. I've come to the realization that reverse flies are better than reverse pec deck for me. I get a much better stretch at the end range of motion than with the pec deck. I'm definitely keeping them on push day as well. They're a good exercise to put between dip machine and tricep extensions because they give my triceps a little time to recover.

Yeah I love doing this too. I was starting with delt isolation exercises to get shoulders warm for pressing, but now I prefer doing chest pressing movements, then delt raises to give triceps a break, then my tricep exercises.

I started doing delts first based on your suggestion and really enjoy my current push day order. I find putting one non-tricep exercise between pressing and direct tricep exercises works for me.

***

5/15/24

Assisted pull ups: warm up
Seated calf raises: 3x16x55
Mag grip lat pulldown: 150x14, 10, 9, 9
Chest supported t-bar row: 145x9, 8, 7
Seated cable row: 180x10, 10, 9
Bayesian curls: 30x20, 32.5x20, 2x15x35
Lat prayers: 100x15, 8

Elliptical 25 minutes (132 average HR)

I don't like higher reps in general as a matter of preference, but I feel like higher reps are ideal for curls and delt work in particular. Probably direct tricep work too. I need to keep this in mind going forward.

Watching the Fallout show on Amazon during cardio. 8/10 so far. I find TV or podcasts make cardio and hypertrophy training so much more tolerable. Tried audio books while lifting but can't do it for some reason.

5/17/24

Seated leg curls: 140x10, 10, 11, 8
Adductors: 70x20, 115x20, 15, 10
Hack squat: 3x10x195
Bulgarian split squat: 110x6, 2x6x160
Leg extensions: 4x10x150
Ab wheel: 13, 13, 6

Elliptical 20 minutes (139 average HR)

All good. Had at least 1 RIR on every set but this was still exhausting and challenging because that's just how it goes with legs. Leg day is still brutal, but I'm done going to failure with them, except maybe leg extensions and leg curls every now and again.

5/18/24

Y raises: 25x13, 11, 9+2
Behind the back raises: 20x12, 13, 10
Cable press: 60s x10, 100s x 11, 8, 7, 80x7
Reverse flies: 22.5x16, 10, 10
Pec deck: 150x16, 10, 8
Dip machine: 145x14, 14, 10+5, 9

Pressed for time today so no tricep extensions or pushdowns.

5/20/24

Assisted pull ups: warmups
Seated calf raises: 3x15x45
Chest supported t-bar row: 135x9, 7, 7, 95x12
Bayesian curls: 35x16, 16, 12, 12
Plate loaded seated row: 2 pps x 15, 10, 10, 8+2 partials
Mag grip lat pulldown: 135x12, 9, 9
Calf raises: 3 x whatever
Alternating DB curls: 30x7, 6

Elliptical - 21 minutes (125 average HR)

Dealing with left Achilles soreness from playing basketball yesterday, so I went very light on calf raises. Everything else was fine. Also dealing some left medial elbow pain. DB curls were a little uncomfortable but Bayesian curls were fine.

5/21/24

Seated leg curls: 140x10, 11, 11, 8
Adductors: 70x30, 115x15, 15, 12
Leg press: 3 pps x 15, 4 pps x 15, 15, 12
BSS: 2x8x160
Leg extensions: 4x10x160
Ab wheel: 15, 13, 6

Treadmill: 10 minutes

5/22/24

Behind the back raises: 20x13, 13, 9+4
Y raises: 3x8x25
Incline DB bench: 40x13, 45x8, 10
Pec deck: 160x13, 7, 7
Dip machine: 145x12, 12, 9
Reverse flies: 20x16, 16, 10, 10
Overhead rope extension: 80x13, 9, 7, 50x13

Elliptical: 20 minutes (132 average HR)

5/23/24

Unilateral seated calf raise: 2x20x45
Lat pulldown (w/ straps): 165x11, 7, 7
Chest supported t-bar row: 4x12x90
Bayesian curls: 40x14, 13, 13, 10
Seated plate loaded row: 2 pps x 13, 12, 8, 8
DB curls: 20x18, 13, 12

Busy with work so no lat prayers or cardio today. Decent session notwithstanding pretty poor sleep last night. I need to continue reminding myself that lower weight/high rep curls are where it's at. It feels much better on my elbows and better in general.

5/24/24

Seated leg curls: 140x11, 11, 8, 8
Adductors: 85x25, 115x16, 16, 13
Hack squat: 185x6, 3x7x225
BSS: 170x8, 8, 3
Leg extensions: 4x10x165

Elliptical: 20 minutes (132 average HR)

Bueno. I've been doing 2 sets of Bulgarian split squats, which has been going well but was feeling good today so thought I'd try for a third set. I figured out pretty quickly that my legs were cooked, so I cut it at 3 reps.

5/25/24

Y raises: 20x8, 25x10, 11, 10
Behind the back raises: 20x14, 12, 12
Cable press: 100x10, 10, 7, 60x7
Tricep overhead rope extension: 80x14, 10, 10, 10
Pec deck: 160x15, 9, 7
Dip machine: 140x13, 10, 11, 10

Pressed for time, so skipped reverse flies and a second tricep exercise. Still fine. This was ~55 minutes.

5/26/24

Chest supported t-bar row: 90x13, 13, 9+3, 10+3
Bayesian curls: 32.5x20, 3x11x42.5
Seated plate loaded row: 2 pps x 15, 12, 12, 11
Dual handle lat pulldown: 150x9, 6, 8
DB curls: 20x16, 13, 11
Calf raises on squat machine: 50x18, 15, 14, 15, 15

Elliptical 25 minutes (average HR 126)

5/28/24

Seated leg curls: 4x12x110
Adductors: 85x20, 115x17, 17, 13
Leg press: 3 pps x 16, 4 pps x 16, 16, 15
BSS: 2x6x180
Leg extensions: 4x10x170

Elliptical 20 minutes: (132 avg HR)

Left hamstring was feeling a little tight yesterday so decided to pull back on leg curls. Leg press was also challenging. Split squats were quite hard too. I'm going to pull back on the weight on BSS next time, although I feel like I should compensate by increasing reps, and high rep Bulgarian split squats is just a one way express ticket to painsville on the pain train. Oh well, no pain no gain I suppose.

5/29/24

Facepulls: 2x80x12
Y raises: 30x7, 3x12x22.5
Behind the back raises: 22.5x11, 12, 8
Incline DB bench: 40x10, 12, 12, 12
Reverse flies: 22.5x12, 12, 8, 8
Tricep overhead extension: 82.5x10, 10, 8, 7
Pec deck: 160x17, 10, 8
Dip machine: 140x15, 12, 12
Calf raises on squat machine: 50x18, 15, 13, 13

Elliptical: 15 minutes (140 average HR)

Decided to super set reverse flies with overhead tricep extensions. This seems like a decent time saver and I don't think performance on either lift dropped off too significantly.