POW's CrossFit Log
A little history:
I've done some variation of a split routine on and off through undergrad/law school, but have always be
6/19/25
Y raises: 30x12, 10, 8, 8, 7
Reverse pec deck: 4x15x75
Pec deck: 125x15, 12, 12, 12
Overhead rope extension: 70x21, 11, 9, 9, 8
Cable flies: 40x20, 16, 12
Straight bar pushdown: 110x12, 8, 7
DB lateral raise: 30x8, 20x17, 13, 10
Elliptical: 25 minutes
Scale continues to inch downward and two of my gym/basketball bros recently told me that it looks like I've lost weight. I didn't think I could lose weight eating 2400 calories a day, but it just turns out that I thought I was eating 2400 calories most days. I was probably at around 3k or a little over if I were to guess, which is right around or above maintenance.
Hunger hasn't really been an issue and this seems quite sustainable as long as I stay disciplined in the dining room.
You looking jacked? You def seem to be following a program where I'd imagine you've made pretty decent aesthetic gains over the last however long...or still not lean enough?
You can definitely tell I lift but I can be leaner. I'm currently around 227 at 6'1, down from 239 recently. I'd like to aim for 210-215 in the short term, see how that looks and feels, and take it from there.
6/20/25
Lat pulldown: 165x12, 8, 9, 8, 6+135x5
Incline DB curls: 30x11, 9, 6, 25x9, 8
Plate loaded low row: 230x13, 10, 9, 9, 9
Chest supported t-bar row: 115x13, 9, 8, 8, 8
Lat prayers: 100x16, 12
Bayesian curls: 52.5x12, 7, 10, 6
Ab wheel: 3x13
Incline treadmill: 20 minutes
Hmm, that's higher than I would have guessed. Do you have enough muscles to see abs at 210? I'm not even sure how much gear I'd have to be on to see abs at 210 (I'm 6' tall fwiw).
6/23/25
Cable lateral raises: 40x8, 8, 32.5x10, 10
Overhead rope extension: 72.5x14, 10, 10, 8, 8
Cable flies: 42.5x21, 18, 12, 12
Machine chest press: 110x10, 12, 12, 12, 12
Reverse pec deck: 80x20, 13, 13, 13, 13
Dip machine: 130x15, 15, 12
DB lateral raise: 30x11, 25x12, 12, 8
Incline treadmill: 20 minutes
Hmm, that's higher than I would have guessed. Do you have enough muscles to see abs at 210? I'm not even sure how much gear I'd have to be on to see abs at 210 (I'm 6' tall fwiw).
My top abs are pretty visible at my current weight. Lower abs get a little dodgy though. At 210, I won't have fully visible abs but will definitely have much better definition than I have now. If I really want a full 6 pack, I'd probably need to drop to 185-190 if I had to guess. Don't really care enough to get that lean if it requires significant sacrifice or makes me feel like ****. If I can do it at around 2000 - 2200 calories a day, maybe I'll try. Current goal is to get down to 210 though, which I should be able to do by October/November.
You definitely don't need gear to have abs at 200 if your 6'0. Just need to lift consistently for a year or two and get enough protein I think.
Umm, at various points I definitely lifted consistently and was sub 200 and did not have abs. I'm 205 right now and def don't think I'm anywhere close to having my abs show. But at 190, mayyyybe? I dno, we'll see if I get down to there.
Umm, at various points I definitely lifted consistently and was sub 200 and did not have abs. I'm 205 right now and def don't think I'm anywhere close to having my abs show. But at 190, mayyyybe? I dno, we'll see if I get down to there.
This isn't surprising. I lifted pretty consistently back from 2011 - 2015ish but I was doing oly lifting/Rippetoe/Crossfit nonsense to prioritize strength and lifting heavy (even though I never gotten all that strong nor did I lift all that heavy). Back then, I never had anything resembling abs even when I was at 200 pounds.
The last 2 years, I've been prioritizing hypertrophy training and trying to consume enough protein (.7g/per lb of body weight) and my body composition changed a lot where I looked better at 230 than I did at 205-210. I look better and feel better than I ever did with CrossFit/Oly, etc. And while I sometimes feel tweaks in various joints, I don't feel anywhere near as rundown as I used to when I was focusing on major barbell movements.
What kind of program are you running now?
At the risk of getting laughed out of the forum I have been doing Orange Theory Fitness for the last 6 months. I finally gave up trying to force compliance for myself at the home gym. Going to OTF has been amazing for me. I'm super compliant (probably average a bit more than 5 workouts/week now), and the small amount of social interaction and consistent exercise has really changed my day-to-day mental health. I've worked from home for many years and barely have coworkers so just seeing some people that aren't my family is really helpful.
Anyway, I think my physique has changed to some degree since starting. There is not a huge strength focus although it likely has more hypertrophy than a lot of the lifting I used to do. Also, I have yet to get injured. Running barbell medicine stuff the last several years, when I have been compliant anyway, just always resulted in setbacks every time I approached PRs, even though they have RPE baked in.
Fwiw since I started I've had a few scans at OTF and the results are:
12/4/24 - 210.7lbs - 23.1% body fat - 92.6% skeletal muscle
4/28/25 - 208.9lbs - 19.9% body fat - 95.9% skeletal muscle
6/22/25 - 205.1lbs - 19% body fat - 95.5% skeletal muscle
I'd run hypertrophy stuff a long with LISS if I was confident I would be compliant. But I'm not, not at all. Like probably almost everyone else, I wish my main years lifting were not spent on power lifting stuff (or just briefly). Would have been cool to see what happened when I had the time and ability to run programming with low levels of fatigue b/c no kids lol.
Btw, looking better at 230 than than you used to at 205 is pretty sick tbh. I'm not sure I completely buy that given you were training back then (it's not like you did nothing) but it's awesome there's such a big difference.
Nobody will laugh you out of the forum because: 1) there's nobody left here, and 2) the dogmatic approach we used to have in this forum regarding "the right way to train" is gone, too, imo.
Years ago, I might have clowned you for Orange Theory, but now I firmly believe that you should do what you enjoy and be consistent with, whether that's orange theory, CrossFit, Peloton or whatever.
You're not going to be building muscle optimally doing Orange Theory, but who cares if your goal is being social and just getting in better general shape. Sounds like you're enjoying it and making friends in the process, so carry on.
6/24/25
Seated plate loaded row: 230x15, 10, 9, 11, 9
Incline DB curls: 30x11, 6, 6, 25x9, 7
Chest supported t-bar row: 115x15, 12, 8, 8, 9
Lat prayers: 120x13, 10, 8, 8
Bayesian curls: 45x17, 12, 10, 8
Ab wheel: 16, 16, 12
Incline treadmill: 25 minutes
Nobody will laugh you out of the forum because: 1) there's nobody left here, and 2) the dogmatic approach we used to have in this forum regarding "the right way to train" is gone, too, imo.
Yeah, I know. A little bit of that remains in my psyche though lol.
You're not going to be building muscle optimally doing Orange Theory, but who cares if your goal is being social and just getting in better general shape. Sounds like you're enjoying it and making friends in the process, so carry on.
Yup, that's the conclusion I've come to. At least for now.
6/25/25
Seated leg curls: 135x13, 13, 11, 10, 10
Leg extensions: 180x16, 10+2, 8, 8, 8
Adductors: 115x21, 16, 12, 11
BSS: 170x8, 5, 150x5
Unilateral calves: 160x15, 13, 10, 150x13, 10, 9, 14, 10, 8
Shooting around: 22 minutes
6/26/25
Y raises: 30x13, 8+2, 8, 8, 6
Reverse pec deck: 75x12, 16, 18, 16
Pec deck: 125x15, 13, 10+3, 10
Overhead rope extension: 80x16, 13, 9, 8
Cable flies: 45x21, 12, 12, 10
Straight bar pushdown: 105x14, 10, 8
Seated DB lateral raise: 25x10, 10, 7, 20x8
Ab wheel: 12, 12
Elliptical: 15 minutes
6/27/25
Lat pulldown machine: 215x11, 10, 10, 10, 9
EZ bar preacher curl: 60x15, 11, 11, 10
Seated plate loaded low row: 250x12, 10, 10, 10
Seated plate loaded row: 200x15, 10, 10, 10
Lat prayers: 110x14, 12, 9
Bayesian curls: 50x13, 10, 8
Incline treadmill: 10 minutes
Played basketball last night so kept post lift cardio short. I'm not sure how I feel about the plate loaded low row. ROM feels short at the top and the lift nearly feels like a bastardized shrug, but maybe I'll just continue to stick with it.
I'm maintaining consistency in the kitchen and scale continues to inch downward, which is good.
6/28/25
Calf raises: +50 x 20, 18, 16, 17, 17, 17
Ab wheel: 32, 15, 10
Incline treadmill: 40 minutes
6/29/25
Prone leg curls: 105x13, 13, 10, 8, 8
Leg extensions: 185x16, 13, 8+1, 9, 9, 8
Adductors: 115x17, 12, 12, 10
BSS: 3x6x160
Elliptical 25 minutes
6/30/25
Cable lateral raise: 40x10, 8, 32.5x10, 10
Cable flies: 45x20, 15, 12, 10
Overhead rope extension: 65x20, 12, 11, 11, 11
Reverse pec deck: 80x18, 16, 16, 13
Machine chest press: 115x18, 15, 13, 13
Straight bar pushdown: 110x14, 10, 10, 8
Ab wheel: 12, 12, 12, 8
Incline treadmill: 22 minutes
7/1/25
Chest supported t-bar row: 115x16, 10, 10, 10, 10
Incline DB curls: 30x8, 8, 7, 6
V-handle lat pulldown: 165x9, 8, 150x8, 8, 7
Lat prayers: 120x15, 12, 12, 8
Bayesian curls: 50x15, 10, 8, 6
Incline treadmill: 25 minutes
Sometimes I feel like I'm not making progress because I'm not consistently adding weight or reps week to week. But just looked back at pull day exactly a year ago and it seems like I've gotten a bit stronger. Fron last year:
7/1/24
Assisted pull ups: warm up
Seated plate loaded row: 230x12, 10, 8, 180x12, 12
Bayesian curls: 50x8, 45x11, 10, 9
Dual handle lat pulldown: 150x10, 10, 7+2, 6+2
Lat prayers: 125x7, 100x10, 8
Incline DB curls: 25x10, 8
7/7/25
Cable lateral raises: 32.5x12, 10, 10, 9
Overheard tricep extension: 65x17, 12, 12, 10
Reverse pec deck: 70x16, 20, 20, 20
Pec deck: 100x20, 13, 20, 14
Dip machine: 120x17, 12, 12, 13
Machine chest press: 115x11, 11, 11
DB lateral raises: 25x13, 12, 8
Ab wheel: 15, 10, 8
Shooting around: 20 minutes
Took nearly a week off while traveling. Diet wasn't great during the break and gained a few pounds, but not a big deal. Dialing it back in today.
7/8/25
Chest supported t-bar row: 120x16, 11, 10, 9, 8
EZ bar preacher curl: 60x13, 11, 11, 11
V-handle cable row: 150x15, 11, 10, 10
Lat prayers: 110x16, 10, 10, 9
Bayesian curls: 50x17, 11, 10, 8
Unilateral calf raises: 160x15, 12, 10, 13, 10, 140x11, 11
Elliptical: 27 minutes
7/9/25
Seated leg curls: 130x15, 13, 13, 10
Leg extensions: 160x16, 14, 12, 10, 10
Adductors: 100x20, 18, 15
BSS: 150x6, 6, 110x13
Ab wheel: 15, 10
Incline treadmill: 27 minutes
7/10/25
Y raises: 30x13, 10, 8, 8, 7
Cable flies: 30x12, 40x12, 14, 12, 10
Overhead rope extension: 80x14, 10, 65x12, 11, 12
Dip machine: 120x12, 12, 14, 14
DB lateral raise: 30x12, 12, 8
Incline treadmill: 27 minutes
