POW's CrossFit Log

7/27/24

Seated plate loaded row: 250x12, 9, 230x10, 7, 180x12
DB preacher curl: 25x11, 10, 10
Chest supported t-bar row: 90x15, 10, 10
Mag grip lat pulldown: 3x9x135
Lat prayers: 130x7, 110x9
Bayesian curls: 50x12, 9, 7

Only had about 50 minutes today, so no cardio.

7/29/24

Cable lateral raises: 32.5x10, 10, 8+2, 7
Behind the back raises: 22.5x12, 14, 10, 10
Incline DB bench: 60x12, 7, 8, 2x10x40
Cable flies (high pulley): 52.5x15, 12, 10
Katana extensions: 40x13, 10
Straight bar push down: 82.5x15, 12, 12
Calf raises on squat machine: 70x20, 15, 15, 14

Shooting around: 15 minutes (131 HR)

7/30/24

Prone leg curls: 105x14, 11, 8, 8
Adductors: 90x30, 120x16, 12
Leg press: 3 pps x 10, 4 pps x 4x16
Seated leg curls: 2x10x130
Leg extensions: 195x11, 10, 10

Elliptical 20 minutes (129 HR)

Sleep was terrible. I would've slept in and taken a rest day if I thought I could have fell back asleep. All that considered, this was an ok workout.

7/31/24

Lat pulldown: 165x10, 3x12x135
Seated plate loaded row: 250x10, 8, 190x13, 12
DB preacher curls: 25x12, 10, 10
Chest supported t-bar row: 100x13, 10, 8
Lat prayers: 110x12, 11, 10
Bayesian curls: 52.5x12, 10, 8
Ab wheel: 12, 10, 5

Incline treadmill: 18 minutes - 11%/2.6 mph (133 HR)

Weights felt heavy today.

8/1/24

Y raises: 25x12, 12, 9, 8
Behind the back raises: 25x12, 11, 11, 8
Incline DB bench: 60x10, 10, 8, 6
Cable flies (high): 55x16, 12, 10, 10
Straight bar push down: 85x20, 15, 12, 11
Katana extensions: 42.5x7, 32.5x11, 9
Calf raises on squat machine: 70x18, 14, 12, 11

Incline treadmill: 20 minutes @ 11% / 2.6

8/2/24

Prone leg curls: 105x12, 11, 7, 7
Adductors: 85x30, 130x16, 12, 15
BSS: 150x4, 170x6, 3, 150x8, 8
Seated leg curls: 130x12, 10, 8
Leg extensions: 200x12, 10, 9, 8

Elliptical 23 minutes (129 HR)

170 split squat proved to be just too heavy. I wouldn't mind dropping weight even further and doing higher reps but then I reach cardio respiratory failure before muscular failure, which kinda defeats the purpose.

8/3/24

Seated plate loaded row: 250x12, 11, 8, 200x15, 8
DB preacher curl: 25x13, 11, 11
Seated cable row: 165x12, 10, 8
Close grip v-handle pulldown: 3x8x150
Straight bar lat prayers: 3x11x110
Bayesian curls: 52.5x13, 11, 9
Calf raises: +50x20, 17, 15, 15

Preacher curls are weird. The first few reps on the concentric feel like I'm doing nothing. By the time I'm done though, it burns quite a bit, especially at the lengthened portion of the lift.

8/4/24

Cable lateral raises: 35x10, 7+1, 5, 30x8
Behind the back raises: 3x10x25
Cable flies (high): 65x16, 12, 8
Incline DB bench: 65x9, 8, 7 + 40x6
Straight bar push down: 87.5x20, 12, 12, 10, 10

8/6/24

Prone leg curls: 110x12, 10, 8, 8
Adductors: 130x15, 10, 10
Leg press: 380x20, 3x15x410
Seated leg curls: 135x13, 10, 9
Leg extensions: 205x12, 10, 9, 8

Incline treadmill: 30 minutes (126 HR)

Recording leg press sets by plates per side gets clunky if you're doing something other than whole plates.

I suppose there wasn't a whole lot of glutes in this workout but that's ok; I'm never getting on a stage in a thong, and split squats will hit glutes later in the week in any event.
Everything felt pretty good.

8/7/24

Lat pulldown: 165x12, 7+5, 10
Seated plate loaded row: 260x12, 8, 210x10, 10, 10
Bayesian curls: 55x7, 50x11, 8, 8
Chest supported t-bar row: 90x13, 10, 9
DB pullovers: 3x10x50
DB Preacher curls: 25x14, 8
Calf raises: 50x22, 13, 12, 12, 12

Incline treadmill: 17 minutes (116 HR)

8/8/24

Cable lateral raises: 3x12x30
Cable flies (high): 70x14, 11, 8
Behind the back raises: 25x13, 11, 10
Incline DB bench: 65x10, 7, 7, 5
Straight bar push down: 95x20, 12, 10, 12, 10, 10
Katana extensions: 40x6, 30x9
Ab wheel: 2x5

Incline treadmill: 26 minutes (103 HR)

I decided to try 60 second rests between tricep pushdown sets and liked it. I normally rest 90 seconds between most sets but it just seems unnecessarily long for iso exercises.

8/9/24

Prone leg curls: 110x13, 8, 8, 8
Adductors: 100x25, 130x17, 15, 15
BSS: 150x10, 6, 6, 5
Seated leg curls: 3x8x140
Leg extensions: 205x13, 7, 8, 8, 8

Shooting around: 25 minutes (135 HR)

8/10/24

Seated plate loaded row: 260x10, 8, 8, 8
DB preacher curls: 30x6, 25x10, 11
Supinated straight bar seated cable row: 165x10, 8, 120x12
Lat prayers: 125x11, 10, 10
Bayesian curls: 3x10x50

Pretty lackluster session. Sleep wasn't great and had a headache. Tried supinated cable rows for the first time and really didn't like them. Neutral grip or pronated just feels the best for me.

About to take a one week vacation. I definitely plan on staying active but might ease up on lifting a little, especially if the hotel gym is as I expect it to be. We'll see.

8/17/24

Y raises: 20x15, 13, 10
Behind the back raises: 3x10x20
Close grip incline bench: 135x10, 2x6x155
Cambered bar bench: 135x7, 11, 8
Cable flies (hi): 3x15x80
Katana extensions: 80x16, 10, 7, 6
Straight bar pushdown: 4x10x95
Calf raises: +50x20, 15, 12

Walked/hiked just about every day this past week, but took the last 7 days completely off from lifting. Eased back into things today.

8/19/24

Seated plate loaded row: 270x11, 10, 5 + 180x9 drop set
EZ bar preacher curl: 50x12, 12, 10, 10
Lat pulldown: 150x12, 10, 10
Chest supported t-bar row: 90x8, 9, 9
Lat prayers: 130x10, 10, 7
Bayesian curls: 50x7, 8, 7

Elliptical 30 minutes (126 HR)

Bought versa gripps and used them for first time today. They were a little pricey, but what a difference they make from my 11+ year old iron mind straps.

8/20/24

Prone leg curls: 115x9, 8, 8
Adductors: 85x20, 130x20, 15, 11
Hack squat: 135x8, 12, 12
Seated leg curl: 150x10, 9, 5 + 110x5
Leg extensions: 3x16x110
Ab wheel: 12, 10, 8

Elliptical: 28 minutes (131 HR)

Right knee feels iffy so went very light on hack squat on leg extensions.

8/21/24

Incline DB bench: 60x12, 8, 8
Y raises: 30x5, 20x12, 12, 8
Behind the back raises: 22.5x7, 10, 10
Cable flies: 60x20, 12, 12, 9
Katana extensions: 40x12, 8, 6, 6
Straight bar pushdown: 100x12, 8, 8
Unilateral calf raises on leg press machine: 3x15x130

Elliptical: 20 minutes (124 HR)

8/22/24

Lat pulldown: 150x13, 13, 9, 9
Seated plate loaded row: 270x10, 8, 200x10, 9
EZ bar preacher curls: 50x13, 13, 10, 7
Chest supported t-bar row: 100x12, 10, 8
Lat prayers: 130x9, 8, 6
Bayesian curls: 50x11, 9, 7

Elliptical: 21 minutes (126 HR)

8/24/24

Prone leg curls: 115x10, 9, 7
Adductors: 85x20, 3x15x115
Leg press: 270x12, 360x12, 450x10, 6
Seated leg curls: 155x11, 8, 6+2
Leg extensions: 120x18, 18, 2 more sets to failure

Started talking to a buddy during leg extensions and didn't track last sets.

8/25/24

Cable lateral raises: 30x13, 10+2, 9+2
Incline DB bench: 60x13, 10, 6, 45x6
Behind the back raises: 20x10, 11, 11
Cable flies: 72.5x12, 10, 8, 62.5x7
Katana extensions: 32.5x20, 12, 9, 7
Straight bar push down: 102.5x8, 8, 8, 8

2 hours of basketball

8/26/24

Seated plate loaded row: 270x10, 8, 205x10, 12
Lat pulldown: 3x10x150
Preacher ez curl: 3x8x60, 40x15
Chest supported t-bar row: 100x12, 10, 8
Lat prayers: 130x10, 9, 7
Calf raises: +50x20, 20, 15, 15

Shot around 25 minutes (126 average HR)

Was hoping for some rep prs today but it wasn't meant to be. I was also going t o do Bayesian curls, but I was cooked after lat prayers, so decided to just do calf raises and quit.

8/27/24

Hanging leg raises: 15, 15, 10, 5
Ab wheel: 4, 5, 5

Shoot around: 50 minutes (125 HR)

8/28/24

Prone leg curls: 115x11, 9, 7, 3
Adductors: 85x30, 100x16, 16, 20
BSS: 110x8, 150x8, 8, 3
Seated leg curls: 160x10, 6, 6
Leg extensions: 125x18, 16, 10

Elliptical 30 minutes (126 HR)

8/29/24

Y raises: 30x9, 8, 6, 20x10, 11
Behind the back raises: 3x12x20
Incline DB bench: 65x10, 8, 5, 50x10
Cable flies (high): 75x12, 10, 55x10, 10
Katana extensions: 35x17, 10, 7, 6
Straight bar pushdown: 105x8, 8, 8, 6
Calf raises: 3 sets to failure

I rested 60 seconds between sets on tricep exercises, hence the drop off in reps between sets.

8/30/24

Mag grip lat pulldown: 165x12, 10, 8, 8
Seated plate loaded row: 230x11, 10, 8, 8
EZ bar preacher curl: 3x9x60, 40x18
Chest supported t-bar row: 100x13, 9, 9
Lat prayers: 100x15, 12
Bayesian curls: 40x15, 12, 12

Basketball: 21 minutes (131 HR)

8/31/24

Hanging leg raises: 15, 15, 12, 9
Ab wheel: 3x5

Elliptical: 30 minutes (128 HR)

9/1/24

Prone leg curls: 110x10, 10, 7, 8
Adductors: 70x25, 100x18, 20
Smith machine squat: 155x12, 3x12x185
Back extensions: +25 x12, 11, 12
Leg extensions: 130x18, 16, 12

Elliptical 20 minutes (125 HR)

Everything felt pretty good today.