POW's CrossFit Log

2/1/25

Cable lateral raises: 30x12, 12, 8, 9, 6
Straight bar overhead extension: 80x17, 12, 8, 9
Reverse flies: 20x18, 12, 12, 10
Pec deck: 80x26, 14, 14,10
Straight bar pushdown: 110x18, 12, 10, 10
Calves: 255x18, 16, 19

2/3/25

Lat pulldown: 150x15, 9, 8, 8, 8
EZ bar preacher curl: 60x13, 10, 8, 8
Seated plate loaded row: 180x16, 12, 10, 10, 10
Lat prayers: 100x13, 12, 10, 8
Bayesian curls: 50x15, 10, 9, 8

Incline treadmill: 30 minutes @ 10% / 2.5 mph

Played around with a narrower grip on preacher curl. It was fine.

Interesting. I can probably benefit from switching things up a bit. How many days a week are you lifting and how long is your typical session?

2/4/25

Prone leg curls: 4x10x110
Adductors: 100x18, 18, 15
Hack squat: 3x10x155
BSS: 60x8, 150x8
Leg extensions: 150x12, 10, 10, 8, 8
Ab wheel: 2x12

Shooting around: 20 minutes

Wanted to do a second set of split squats but I was completely gassed.

2/5/25

Cable lateral raise: 30x17, 13, 13, 11
Cable flies: 20x30, 30x21, 21, 12
Overhead rope extension: 80x14, 10, 9, 7
Reverse flies: 20x19, 13, 13, 11
Straight bar pushdown: 110x13, 10+2, 9, 7+2

Incline treadmill: 35 minutes @ 9.5% / 2.5 mph

Cable flies were light because shoulder is still an issue. Everything else was good.

I do bis and tris on the lower day doing 6 sets each for about 20 minutes. This yields 55 minute upper session and 65 minute arms+lower sessions.

I'm on 4x per week but when I get to 8 weeks out from comp I will drop to three.

2/7/25

Chest supported t-bar row: 90x16, 12, 12, 10, 11
Lat prayers: 100x13, 13, 12, 8
Bayesian curls: 50x12, 12, 9, 9, 7
Flexion rows: 135x11, 9, 8, 6
Calves: 260x18, 20, 18, 18

Felt a little lethargic this morning.

2/8/25

Cable lateral raises: 40x12, 8, 3x12x30
Overhead extension: 95x11, 8, 80x9, 8, 8
NG pull-up: 7
Reverse flies: 20x20, 14, 10, 11
Cable flies: 40x20, 16, 12+4
Straight bar pushdown: 110x15, 10, 8

Incline treadmill: 12 minutes @ 12% / 2.5 mph

Decided to try pull ups just because. It was pretty hard to get 7 at my weight. I'll stick to pull downs.

2/10/25

Lat pulldown: 165x11, 8, 6, 135x11
EZ bar preacher curl: 60x13, 11, 8, 6
Seated plate loaded row: 200x12, 10, 8, 180x8
Lat prayers: 100x16, 13, 12, 8
Bayesian curls: 60x10, 8, 50x9, 9

Elliptical: 25 minutes

2/11/25

Prone leg curls: 115x10, 10, 8, 8
Adductors: 100x15, 15, 16
Leg press: 270x15, 320x15, 15
BSS: 160x8, 6
Leg extensions: 155x12, 12, 9, 9, 9

Incline treadmill: 25 minutes @ 9% / 2.5 mph

2/12/25

Cable lateral raises: 40x13, 9, 9, 6+4
Overhead extension: 90x12, 8, 7, 70x10, 10
Reverse flies: 65x20, 16, 16, 10
Pec deck: 85x25, 16, 16
Straight bar pushdown: 220(?)x13, 13, 8, 8

Elliptical 15 minutes

Good.

2/13/25

Seated plate loaded row: 200x15, 12, 11, 8, 8
Bayesian curls: 40x25, 15, 12, 12, 12
Lat prayers: 100x21, 14, 8, 8
Flexion rows: 150x10, 8
DB curls: 30x11, 8, 6

Incline treadmill: 30 minutes @ 10% / 2.5 mph

2/14/25

Chest press machine: 90x20, 12, 12, 9
DB lateral raise: 3x11x25
Prone DB lateral raises: 4x8x20
Super rom DB lateral raises: 10x12, 15, 15, 15
Overhead DB extension: 50x16, 12, 10
Calves on leg press machine: 270x20, 20, 18

Elliptical 45 minutes

2/16/25

Lat pulldown machine: 190x11, 9, 9, 7
DB rows: 50x13, 20, 16, 17
DB pullovers: 50x12, 10, 12
DB curls: 35x8, 8, 5

Hotel gym with limited equipment but made due. Feeling a little chest soreness from pullovers today.

2/18/25

Prone leg curls: 115x11, 9, 12, 7
Adductors: 2x30x70, 2x15x100
BSS: 150x5
Back extensions: 3x12 x +35
Leg extensions: 100x20, 20, 15, 16, 16

Elliptical 32 minutes

Split squats were bothering my right knee, so decided to do lightish leg extensions instead.

2/19/24

Cable lateral raises: 40x9, 8, 30x12, 10
Overhead straight bar extension: 60x23, 16, 14, 13
Reverse pec deck: 65x18, 20, 20, 14
Pec deck: 85x26, 20, 65x20, 90x15
DB pullovers: 40x22, 50x10, 11
Seated DB lateral raises: 15x16, 12, 10, 9
Straight bar pushdown: 100x17, 10, 10

Incline treadmill: 32 minutes @ 10% / 2.6 mph

I was supersetting pec/reverse deck and misloaded pec deck one set without realizing. Since pullovers also seemed to cause chest DOMS last week, I added them in today and may start doing them on push day.

2/20/25

Chest supported t-bar row: 90x20, 13,
11, 11, 12
EZ bar preacher curl: 60x10, 10, 10, 8
Lat pulldown: 150x10, 8, 120x10, 9
Seated plate loaded row: 180x12, 9, 8
Bayesian curls: 42.5x16, 14, 10
Calves: 270x23, 20, 18, 18

Elliptical 30 minutes

2/22/25

Cable lateral raises: 40x8, 6, 30x12, 11, 9
Rope overhead extension: 65x20, 11, 10, 11
Reverse pec deck: 70x20, 16, 10+8, 13+4
Pec deck: 90x26, 19, 10+7, 10+5
Straight bar pushdown: 100x15, 11, 10, 8

Incline treadmill: 13 minutes@ 12.5% / 2.6 mph

Only had an hour so 13 minutes on the treadmill was all I could squeeze in after lifting. May try to play some basketball later.

2/24/25

V-handle pulldown: 165x11, 8, 150x9, 7
EZ bar preacher curl: 60x15, 13, 7, 8
Chest supported t-bar row: 100x16, 11, 9, 9
Lat prayers: 100x13, 9, 10, 9
Bayesian curls: 40x20, 12, 12, 9

Incline treadmill: 30 minutes @ 10%/2.6 mph

2/25/25

Seated leg curls: 4x9x130
Adductors: 100x20, 20, 20, 15
BSS: 2x10x150
Back extensions: +40 x 4x12
Leg extensions: 105x25, 20, 16, 12
Calves: 275x24, 18, 16, 15

Elliptical: 22 minutes

This wrecked me, particularly split squats.

2/26/25

Y raises: 30x10, 6, 22.5x10, 10, 9
Rope overhead extension: 65x24, 14, 13, 10
Reverse pec deck: 75x16+4, 13, 10+5, 10
Pec deck: 95x20, 16, 12+4, 10
DB pullovers: 50x15, 12, 12
Straight bar pushdown: 105x15, 10, 9, 8
Ab wheel: 12, 8

Elliptical: 30 minutes

Slept poorly so the workout could have been better, but ok overall.

2/28/25

Seated plate loaded row: 200x15, 11, 9, 9, 9
Bayesian curls: 42.5x17, 12, 10, 9, 10
Lat prayers: 100x20, 12, 11, 9
V-handle cable row: 150x12, 8, 8, 7
EZ bar preacher curl: 60x15, 5
Calves: 170x25, 200x23, 20, 18, 20

Elliptical: 25 minutes

Slept fine but felt tired and a bit sluggish. Also have been cutting calories,which might explain lower energy levels.

3/1/25

Cable lateral raises: 42.5x10, 7, 35x10, 8, 6
Rope overhead extension: 70x21, 12, 10, 8
Straight bar pushdown: 95x14, 13, 12
Cable flies: 30x26, 20, 15
Reverse pec deck: 80x13, 12, 12
Pec deck: 100x12, 8, 80x13
Ab wheel: 13, 10

Incline treadmill: 10 minutes @ 14% / 2.6 mph

Had exactly an hour so squeezed in what I could.

3/3/25

Lat pulldown: 180x8, 6, 150x8, 8
Bayesian curls: 42.5x18, 12, 10, 9, 10, 10
Lat prayers: 115x15, 12, 12, 6
Chest supported t-bar row: 90x13, 13, 10, 8
Calves: 210x25, 20, 20, 20

Elliptical: 31 minutes