POW's CrossFit Log

9/2/24

Cable lateral raises: 32.5x12 (R), 22.5x15 (L), 32.5x10+2, 6+2, 20x12
Behind the back raises: 22.5x12, 12, 9
Incline cambered bar bench: 3x7x135
Cable flies: 120x16, 10, 10, 10, 10
Katana extensions: 90x12, 9, 7
Straight bar pushdown: 125x9, 8, 8, 8, 95x12
Calf raises: 50x22, 16, 12, 13

Basketball: 30 minutes (110 HR)

Misloaded one of the stacks for lateral raises on first working set and was confused when right arm was so much easier. Didn't realize until mid-set.

My flies and katana extensions were on a weird stack where the pounds don't equate to resistance at the handle. There was a sign on the machine that said resistance at handle is 1/4 of the weight selected. Idk. I just lifted until I was pretty close to failure.

9/3/24

Chest supported t-bar row: 100x15, 10, 10, 10
EZ bar preacher curl: 4x10x60
Seated plate loaded row (ng): 200x12, 10
Low row precor machine: 180x14, 11, 11
Lat prayers: 102.5x17, 12, 10
Bayesian curls: 42.5x16, 13, 8

Elliptical 30 minutes (123 HR)

Tried the low row precor machine and wasn't crazy about it. It felt like all traps and the movement pattern was a bit weird. I might give it a few more attempts to see if I will incorporate.

9/4/24

Prone leg curls: 110x12, 9, 9, 7+2
Adductors: 115x20, 20, 15
BSS: 155x8, 6, 5
Leg extensions: 135x18, 15, 13, 13
Ab wheel: 15, 12, 8

Elliptical 21 minutes (131 HR)

My right leg on split squats was pretty weak today. Left leg felt stronger.

9/5/24

Y raises: 30x10, 8+1, 6 + 20x4, 20x10
Behind the back raises: 20x15, 12, 12
Incline DB bench: 65x9, 9, 8, 50x6
Pec deck: 170x10, 8, 5 + 110x3
Katana extensions: 40x14, 8, 30x10, 9
Straight bar pushdown: 4x7x110
Unilateral calf raises on leg press machine: 130x10, 160x10, 10

Basketball: 21 minutes (128 HR)

Going to lighten the load on DB bench by about 20% and shoot for higher reps. Pec deck was probably a bit too heavy too.

I stuck with 60 second rests between tricep sets and will stick with that from here on out, at least for triceps.

9/6/24

Lat pulldown: 165x13, 9, 7, 7
EZ bar preacher curl: 4x11x60
Seated plate loaded row (ng): 180x6, 210x12, 10, 9, 8+2
Chest supported t-bar row: 3x12x90
Lat prayers: 105x15, 11, 10
Bayesian curls: 45x16, 11, 9

Elliptical 22 minutes

9/7/24 - 40 minutes incline treadmill
9/8/24 - full court pickup

9/9/24

Cable lateral raise: 32.5x12, 8+2+2+1, 8+2+ 5 partials, 7+1+ 5 partials, 6+1+5 partials
Cable flies: 80x14, 9, 8, 6
Incline DB bench: 50x14, 10, 6
Katana extensions: 30x15, 12, 10, 9
Straight bar pushdown: 4x8x110
Calf raises on leg press machine: 90x20, 110x20, 115x20, 16+6

I really pushed lengthened partials on lateral raises today and boy did those burn. DB bench felt hard, possibly because I had some pre exhaust with flies.

9/10/24

Chest supported t-bar row: 110x12, 10, 9, 8
EZ bar preacher curl: 60x13, 8, 8, 7, 40x20
Cable row: 120x20, 16+4, 165x7, 7
Unilateral cross body lat pulldown: 90x10, 120x11, 11
Lat prayers: 110x10, 10, 7
Hanging leg raises: 15, 10, 10, 6

Elliptical: 25 minutes (128 HR)

Don't know what happened with the preacher curls. Last time did 4x12 at 60 but no biggie. I don't really care about the numbers so much as I do the stimulus.

9/11/24

Prone leg curls: 110x11, 10, 9, 7+2
Adductors: 85x30, 130x15, 12, 10
Hack squat: 3x10x185
Seated leg curls: 155x10, 9, 6
Seated leg extensions: 3x15x140

Elliptical 15 minutes

Sleep was bad and weights felt heavy, especially hack squats, which I haven't done in a while.

I've been feeling a little stagnant lately, and lifting has felt a bit monotonous at times, especially with visual progress slowing and not increasing weights significantly week to week. I just remind myself that this is an extraordinarly slow grind and lifting weights/retaining LBM is one of the best things I can do for myself health-wise as I find myself entering middle age. I remember feeling like such an out of shape blob after I ruptured my Achilles. Not interested in going back to that.

9/12/24

Y raises: 30x10, 9 + partials, 6 + partials
Behind the back raises: 3x8x25 with partials on each set
Cable press: 65x15, 15, 12, 10
Pec deck: 140x12, 10, 9, 8
Dip machine: 150x12, 13, 11
Katana extensions: 30x16, 10, 10
Straight bar pushdown: 110x10, 9, 8, 8
Calf raises on leg press machine: 115x20, 22, 22, 22

9/13/24

Lat pulldown: 150x13, 13, 10, 10
Preacher curls: 60x14, 14, 11+2, 11
Seated plate loaded row (NG): 230x10, 9, 7, 180x12
Unilateral cross body lat pulldown: 3x11x120
Bayesian curls: 50x10, 8, 5, 40x12

Incline treadmill: 25 minutes @ 10% / 3 mph

Really wanted to get 4x14x60 on preacher curls but that just wasn't happening.

9/14/24

Prone leg curls: 115x11, 9, 7+2, 6+2
Adductors: 85x20, 100x15, 130x16, 16, 12
BSS: 3x8x150
Seated leg curls: 155x12, 8, 6
Leg extensions: 145x16, 16, 12

Was going to do abs but ran out of time.

9/16/24

Cable lateral raises: 32.5x13, 11, 8, 8, 22.5x10
Behind the back raises: 22.5x10, 10, 6
Incline DB bench: 50x15, 9, 9, 6
Pec deck: 145x12, 12, 8+3+1, 7+2+2+1
Straight bar pushdown: 115x14, 10, 6+4, 6+2+2+2, 6+4

Incline treadmill: 16 minutes @ 10% / 3mph

Today was pretty tough. I did partials on all lateral raise sets after the first and myo reps on pec deck and push downs. The partials really made my delts scream (in a good way). Crazy how these little tweaks bump up intensity so much.

On incline bench, 90 seconds rest may be a bit short but I'm impatient and don't think I'm sacrificing much in terms of gains. 60 seconds for push downs seems to be working out ok too.

9/17/24

Seated plate loaded row: 250x13, 10, 8, 8, 7
EZ bar preacher curl: 60x15, 11, 9, 5+3
Unilateral cross body lat pulldown: 3x13x120
Lat prayers: 110x12, 12, 8+3
Bayesian curls: 50x12, 10, 8, 8
Calf raises on leg press machine: 120x20, 20, 17, 17

Elliptical: 20 minutes

Good workout. My lats felt pretty taxed from pull downs and lat prayers.

First set of preacher curls might have been 16 reps. I lost count. Bayesian curls were ok but I'm feeling slight discomfort in left anterior delt when I do them. I might drop them for a bit and just stick with preacher curls if the discomfort persists.

9/18/24

Prone leg curls: 115x12, 8+1, 9, 7
Adductors: 85x20, 100x20, 3x12x130
Hack squat: 3x10x195
Seated leg curls: 160x10
Leg extensions: 150x18, 12, 11, 9
Ab wheel: 12, 12, 5

Incline treadmill: 30 minutes @ 10% / 3 mph

I was going to do 3 sets of seated leg curls but the machine was broken so I just did 1.

9/19/24

Cable lateral raises: 32.5x12, 7, 7, 25x10
Behind the back raises: 25x9, 9, 8
Cable flies: 70x13, 11, 10, 10
Incline DB bench: 50x12, 12, 6
Dip machine: 145x12, 12, 11, 9
Straight bar pushdown: 115x10, 8+2, 9+1, 6+2+2
Calf raises on leg press machine: 125x20, 20, 18

Elliptical 10 minutes

9/20/24

Assisted pull ups: -33x5, 4
Unilateral cross body lat pulldown: 135x12, 12, 10, 10, 10
EZ bar preacher curls: 70x10, 10, 4, 50x15, 10
Seated plate loaded row: 250x10, 9, 7+2, 200x10, 10
Lat prayers: 115x12, 12, 8+1

Treadmill: 26 minutes @ 10% / 3 mph

9/21/24

Prone leg curls: 115x13, 8, 9, 7
Adductors: 130x16, 13, 13, 13
BSS: 3x8x160
Seated leg curls: 160x11, 7, 6
Leg extensions: 155x16, 13, 10, 10

All felt good today.

Will be traveling and have a stressful work week ahead starting tomorrow. Lifting is such a good release valve for me and helps keep me sane, so will try to lift while I'm away, if possible.

9/22/24

Cable lateral raises: 35x12, 10, 6, 7
Behind the back raises: 25x9, 11, 8
Cable flies: 75x15, 10, 9, 8
Incline DB bench (45°): 50x12, 6, 40x8
Dip machine: 150x12, 13, 12, 10
Straight bar pushdown: 120x10, 10, 8+2, 8+2

I finished lateral raises again with 4-5 partials. DB bench was very weak today. No time for calves, abs, or cardio.

9/23/24

Standing high cable row: 52.5x16, 15, 12, 13, 13
Alternating DB curls: 30x16, 8, 8, 9
Lat prayers (rope): 37.5x22, 42.5x13, 12, 12, 12

Ok abridged pull workout in hotel gym.

9/25/24

Cable lateral raises: 17.5x8, 8, 8, 6
Cable flies: 32.5x20, 37.5x9, 8, 6, 27.5x13
Rope push down: 37.5x20, 20, 11, 10, 10

Weights on the stack were in kilos. Another short session because I've been very busy this week.

9/27/24

NG pull ups: 6, 6, 5
Standing high cable row: 5x10x57.5
Alternating DB curls: 30x10, 10, 8, 7

Incline treadmill: 27 minutes @ 10% / 3 mph

9/28/24

Prone leg curls: 115x12, 9, 7, 95x11
Adductors: 130x20, 14, 13
Hack squat: 3x10x185
Seated leg curls: 160x9, 7, 5
Calves on leg press machine: 130x20, 17, 17

~50 minutes. Ran out of time so no leg extensions.

9/29/24

Y raises: 30x12, 9, 5, 20x9
Behind the back raises: 3x11x20
Cable flies: 80x15, 10, 9, 6
Incline DB bench (45°): 50x11, 8, 8
Dip machine: 140x16, 12, 12
Katana extensions: 30x11, 8, 7, 8

~70 minutes of half court bball

Everything felt good.

9/30/24

Unilateral cross body lat pulldown: 150x12, 10, 11, 8, 8
Preacher curls: 70x10, 7, 7, 5
Seated plate loaded row: 270x7, 230x10, 8, 8, 6
Lat prayers: 125x10, 8, 8
Bayesian curls: 50x10, 10, 8

10/1/24

Prone leg curls: 120x11, 7+2+1+1, 7+4, 95x12
Adductors: 145x12, 13, 12, 8
BSS: 160x8, 6, 6
Seated leg curls: 160x9, 8, 6
Leg extensions: 160x16, 14, 11, 9
Ab wheel: 12, 8, 8, 4

Elliptical: 20 minutes