POW's CrossFit Log

4/8/25

NG lat pulldown: 150x15, 10, 9, 8
EZ bar preacher curl: 4x12x60
Chest supported t-bar row: 115x14, 9, 8, 8
Lat prayers: 110x15, 10, 10, 10
Bayesian curls: 3x10x50

Incline treadmill: 30 minutes @ 9% / 2.6 mph

Low energy today.

4/9/25

Prone leg curls: 4x10x100
Adductors: 100x20, 20, 20, 13
BSS: 3x12x110
Back extensions: +60 x 14, 14, 10, 10
Ab wheel: 12, 12, 8

Incline treadmill: 35 minutes @ 9% / 2.5 mph

4/10/25

Cable lateral raises: 35x12, 12, 8+3, 8, 6
Overhead rope extension: 65x20, 12, 13, 12
Reverse flies: 20x19, 12, 12, 11
Flies: 40x20, 20, 13, 12
Straight bar pushdown: 110x15, 11, 9+2, 6+3
Calves: 4x20x250

4/13/25

Y raises: 30x12, 11, 8, 8, 8, 14+4
Overhead rope extension: 50x20, 70x16, 11, 12, 11, 10
Reverse flies: 20x20, 25x14, 12
Cable flies: 40x21, 45x14, 20
Chest press machine (NG): 70x10, 11, 13
Straight bar pushdown: 120x10, 10, 8, 6

Shooting around: 25 minutes

Last set of y raises was after a bathroom break, hence the higher rep count.

This was also my first time doing any pressing movement in about 5 months. I tolerated it fine and it's actually easier on the shoulders than flies. I might try to incorporate pressing back into my routine, but will try to keep it light.

4/15/25

Prone leg curls: 4x12x105
Leg extensions: 145x16, 12, 11, 11, 11, 12
Adductors: 100x20, 16, 16
BSS: 3x12x120

Elliptical 25 minutes

4/16/25

Chest supported t-bar row: 115x17, 11, 10, 10, 8
V-handle lat pulldown: 165x8, 150x10, 8, 8
EZ bar preacher curl: 70x11, 10, 6, 5
Lat prayers: 110x17, 12, 9, 9, 9
Bayesian curls: 60x12, 8, 5, 40x12

Elliptical 30 minutes

4/17/25

Cable lateral raises: 35x13, 10, 8, 8, 5
Reverse flies: 25x10, 9, 20x14, 12
Flies: 45x15, 20, 50x15, 12
Straight bar pushdown: 120x12, 11, 7, 7
DB bench: 40x8, 12, 12
Machine bench: 70x15, 80x16, 16
Calves on squat machine: +50 x 25, 17, 17, 15

Shoot around: 25 minutes

I'm pretty skittish about pressing movements, so I went light. Form on DB bench was not great. I'm thinking about just retiring pressing movements permanently. Idk.

4/18/25

Chest supported T-bar row: 115x15, 11, 9, 9, 10
EZ bar preacher curl: 60x13, 14, 11, 8
Lat prayers: 112.5x18, 10, 9, 8, 9
Bayesian curls: 60x10, 50x10, 8, 8
NG lat pulldown: 150x10, 10, 8

No cardio this morning because I played ball last night.

Felt pretty weak in the gym this morning, probably because sleep wasn't the best.

4/21/25

Y raises: 30x9, 7, 22.5x12, 11, 10
Reverse flies: 22.5x8, 12, 12, 10
Flies: 42.5x12, 15, 16, 12
Overhead tricep extension: 72.5x16, 11, 12, 10
Machine Chest press (NG): 80x18, 22
Ab wheel: 14, 14, 9
Calves: 260x22, 20, 20, 18

Feeling a little beat up. Tweaked lower back yesterday. Will deload this week starting tomorrow.

4/23/25 (deload)

Seated leg curls: 60x15, 15, 75x15, 15
Leg extensions: 75x15, 20, 20, 20, 20
BSS: 3x12x60
Back extensions: 3x12
Adductors: 4x30x60

Elliptical: 36 minutes

4/25/25 (deload)

Seated plate loaded row: 90x20, 130x15, 15, 10
Bayesian curls: 4x20x30
Lat prayers: 60x20, 20, 20, 12
Cybex pulldown (NG): 80x15, 15, 15, 20
EZ bar preacher curl: 4x15x40
Calves: 265x22, 20, 20, 20

Elliptical: 26 minutes

Easy enough.

4/28/25

Cable lateral raises: 30x15, 14, 10, 11
Overhead tricep extension: 60x15, 15, 10, 10
Cable flies: 40x20, 18, 18, 16
Reverse flies: 20x16, 13, 12, 13
Straight bar pushdown: 90x18, 13, 12, 10
Machine chest press: 90x15, 15, 13, 15
Ab wheel: 16, 12, 12

Deload over. Aiming to ramp up slowly and stop 1-2 reps short of failure on most lifts.

4/29/25

Seated plate loaded row: 200x18, 12, 8+4, 10+4, 10
Bayesian curls: 40x20, 12, 12, 8, 8
Lat prayers: 100x18, 12, 12, 8
Cybex Pulldown (NG): 4x13x130
DB curls: 25x13, 12, 8
Calves: +50x26, 18, 14, 15

Incline treadmill 15 minutes

4/30/25

Seated leg curls: 4x10x135
Leg extensions: 4x16x140
Adductors: 100x18, 16, 16
Back extensions: 4x12x+30

Elliptical 35 minutes

Lower back feeling jacked. Tried split squat with no weight and it didn't feel great, so I 86'd squats today.

5/1/25

Prone lateral raises: 25x10, 8, 8
Reverse pec deck: 75x12, 14, 14, 13
Pec deck: 95x20, 12, 18, 12
Y raises: 30x10, 8, 8, 6
Straight bar pushdown: 90x21, 16, 13, 10
Machine chest press: 95x15, 15, 16, 15

Ok

5/2/25

Lat pulldown: 135x12, 10+2, 8+4, 9
EZ bar preacher curl: 60x12, 13, 8, 8
Chest supported t-bar row: 100x16, 10, 10, 10
Lat prayers: 95x13, 13, 12, 12
Cable row (shoulder width ng): 120x12, 14, 11+5
Bayesian curls: 40x20, 12, 12, 10

Incline treadmill 20 minutes

Today was good.

5/5/25

Cable lateral raises: 32.5x12, 10, 8, 8
Cable flies: 42.5x16, 15, 15, 12
Reverse flies: 22.5x13, 10, 10
Machine chest press: 100x15, 13, 15, 8
Straight bar pushdown: 92.5x12, 13, 12, 10

Elliptical 26 minutes

5/6/25

Seated plate loaded row: 200x18, 10, 9, 9
EZ bar preacher curl: 60x16, 13, 8, 9, 9
Lat prayers: 100x16, 12, 10+5, 10+2
Low row: 90x13
DB curls: 20x20, 16, 12

Had to cut workout short, but ok otherwise.

5/7/25

Seated leg curls: 4x10x140
Leg extensions: 145x18, 16, 14, 13, 12, 12
Adductors: 100x21, 16, 16, 16
Calves: 250x25, 20, 20, 20
Ab wheel: 15, 12, 10

Elliptical 27 minutes

5/8/25

Y raises: 30x11, 10, 10, 8
Overhead tricep extensions: 70x15, 12, 12, 10
Reverse pec deck: 80x16, 14, 11, 11
Pec deck: 100x17, 12, 10, 10
Dip machine: 120x7, 14, 12, 12
Straight bar pushdown: 110x11, 8, 8, 8
DB lateral raise: 3x12x25

~75 minutes of half court basketball

5/9/25

V-handle lat pulldown: 165x10, 8, 7, 8
Bayesian curls: 42.5x16, 12, 8+2, 8, 10
Low row: 180x12, 14, 12, 10
Chest supported t-bar row: 115x13, 9, 9, 8
Lat prayers: 100x14, 14, 11

5/10/25

Seated leg curls: 140x11, 11, 10, 8
Leg extensions: 140x20, 13+3, 12+1, 12, 12, 12
Adductors: 100x12, 17, 17, 16
BSS: 2x10x110
Standing calf raises: +50 x30, 18, 18, 16
Ab wheel: 25, 10, 8

Back is better but still not 100% so kept split squats light. Everything good.

5/12/25

Cable lateral raises: 32.5x13, 11, 10, 10
Reverse flies: 25x10, 12, 10, 10
Straight bar pushdown: 115x13, 10, 10, 8
Pec deck: 105x15, 11, 11, 10
Machine chest press: 105x15, 15, 12, 10
Ab wheel: 15, 12, 9

Elliptical 20 minutes

5/13/25

Seated plate loaded row: 270x11, 8, 6, 200x12, 10
EZ bar preacher curl: 60x17, 12, 9, 10, 10
Cable row: 150x13, 10, 10, 8, 9
Lat prayers: 140x12, 11, 9, 8+1
Bayesian curls: 50x13, 11, 10, 8

Elliptical 20 minutes

5/14/25

Seated leg curls: 4x10x145
Leg extensions: 145x20, 16, 12, 12, 12, 10
Adductors: 100x25, 18, 15
Calves on leg press machine: 270x17, 18, 17, 15
BSS: 2x10x130
Ab wheel: 16, 12, 6

Elliptical 10 minutes

5/15/25

Y raises: 30x10, 9, 8, 8, 7
Overhead tricep extension: 70x16, 12, 10, 9
Reverse pec deck: 85x13, 14, 11+3, 10
Pec deck: 105x18, 12, 10, 10
Machine chest press: 105x16, 16, 14, 14
Straight bar pushdown: 110x11, 8+2, 9, 8+2

Shooting around 25 minutes

5/16/25

V-handle lat pulldown: 165x13, 9, 8, 8
Bayesian curls: 45x13, 12, 10, 10, 8
Low plate loaded row: 230x12, 10, 10, 10
Seated plate loaded row: 270x8, 3x8x230
Lat prayers: 3x10x125
Calves on leg press machine: 275x17, 15, 15, 16

About 2 hours of basketball last night, so no cardio this morning.

5/19/25

Cable lateral raises: 40x11, 9, 8, 7, 30x12, 12
Tricep overhead extension: 80x14, 10, 7, 65x10
Cable flies: 50x16, 14, 13, 11
Machine chest press: 5x12x110
Straight bar pushdown: 125x12, 8, 95x10, 10, 11
Ab wheel: 9, 10, 10