POW's CrossFit Log

7/11/25

V-handle lat pulldown: 135x18, 13, 11, 10, 11
Incline DB curls: 25x13, 10, 8, 8, 8
Plate loaded low row: 230x12, 11, 11, 9
Seated plate loaded row: 200x12, 9, 9, 10
Lat prayers: 140x10, 10, 8, 7
DB curls: 35x10, 6, 5, 25x8
Calves on squat machine: +50x25, 16, 15, 15, 14, 15

Incline treadmill: 10 minutes

Played basketball last night for 2 hours, so no need for cardio today but I did a light incline treadmill walk because why not.

Weighed 220 this morning although that number is artificially deflated courtesy of last night's basketball sweat session. Real morning weight is probably closer to 224. Still, that's about 14 pounds down from May, so the progress has been slow, steady, and sustained.

7/14/25

Cable lateral raises: 32.5x13, 12, 10, 9, 25x12
Overhead rope extension: 65x19, 13, 13, 11, 11
Reverse pec deck: 75x20, 16, 16, 16
Pec deck: 105x21, 14, 16, 16
Machine chest press: 4x12x115
DB lateral raise: 30x13, 10, 20x12, 12

Elliptical: 10 minutes

7/15/25

Chest supported t-bar row: 120x17, 11, 10, 9, 8
EZ bar preacher curl: 60x15, 12, 12, 12
V-handle cable row: 155x14, 10, 9, 7
Lat prayers: 125x10, 10, 10, 8+2
Incline DB curls: 25x15, 10, 6, 7
Calf raises on squat machine: 50x28, 20, 17, 17, 17

22 minutes incline treadmill

7/16/25

Prone leg curls: 105x15, 11, 9, 8, 8
Leg extensions: 160x18, 15, 10+1, 9, 10
Adductors: 100x25, 20, 20
BSS: 150x8, 8, 110x10
Ab wheel: 3x12

Basketball: 30 minutes

7/17/25

Cable lateral raises: 40x10, 9, 9
Y raises: 30x6, 8, 8, 8
Overhead rope extension: 70x20, 10, 11, 10, 8
Reverse cable flies: 20x17, 18, 14, 14
Cable flies: 40x18, 30x22, 20
Machine chest press: 80x25, 22, 20, 20
Straight bar pushdown: 110x9, 95x11, 10, 10, 8
Calf raises: 50x24, 18, 16, 16, 17, 18

Elliptical: 22 minutes

I think I'm going to ditch cable flies for good. They just don't feel right. I also think I'm going to return to cable chest press, which I always tolerated pretty well.

I am now officially 15 pounds down from 235 and can confirm that I look marginally better, although lots of people have been commenting that they've noticed my weight loss, so perhaps is slightly more than marginal. I'm going to aim to drop to 200 pounds in the next 6 months or so, with a few short diet breaks here and there and see how that goes.

The cut hasn't been bad either. I've been consistently eating 2300 - 2400 calories a day, which is extremely manageable from a satiety perspective when I'm making smart food choices, like cottage cheese, egg whites, chicken breast, diet bread, etc.

///

7/18/25

NG lat pulldown: 135x20, 12, 10, 11, 10
NG Pull ups: 3
Bayesian curls: 50x13, 10, 8, 8, 7
Plate loaded low row: 230x13, 11, 10, 10
Seated plate loaded row: 200x15, 11, 10, 10
Lat prayers: 140x8, 110x12, 9, 8
DB curls: 30x13, 8, 6+2

Incline treadmill: 25 minutes

That is really nice progress!

Care to share a typical day? I really need to get myself to count calories regularly and get on track. In the past it was relatively easy once I made up my mind but for some reason after kids I just don't do it properly.

Thanks, Yugo, appreciate it. Here's what I had yesterday, for example. A food scale is really what helped me a ton. If I don't weigh it and log it, I don't eat it. As a mindless eater that can down a family size bag of chips without thinking twice, this has helped a ton. It also helped me realize that my eyeball method of weighing food was wildly underestimating the portion sizes.

Breakfast (450 calories):
- 5 ounces of 2% milk (for coffee)
- 200 grams of egg whites
- 100 grams cottage cheese
- 2 pieces of Arnold's keto toast
- 2 ounces smoked salmon

Lunch (630 calories):

- 60 grams of beef
- 7 ounces grilled chicken breast
- carb balance wrap or keto bread
- ketchup

Dinner (813 calories):

- 131 grams beef
- 40 grams tahini dressing
- 4.3 ounces salmon
- .5 cups cherry tomatoes

Snacks between meals (466 calories):

This consisted of a mix of banana, blueberry, apple, 10 grams of honey to go on my fruit, multi grain crackers, cottage cheese and a few spindrifts.

Total calories for the day: 2354 / 176 p, 83 f, and 173 c. I normally eat closer to 200+ grams of protein but these macros are generally fine. And I don't really track macros too closely other than protein and making sure fat doesn't creep up much past 100g.

Beef was ground beef I grilled to burgers. I guess I should have just said a burger? I put ketchup and a little tehini on my burger. It was delicious.

Smoked salmon in the morning but filet at dinner.

Coming up with meal options isn't hard. Tell chatgpt the macros/calories you want to hit and what you have in your fridge. It'll give you plenty of options. Or have it make you a shopping list and give you recipes and a meal plan. Hitting 150 grams of protein on 2k calories shouldn't be hard.

7/21/25

Cable lateral raises: 30x14, 12, 11, 8, 10
Reverse flies: 4x13x20
Straight bar pushdown: 70x18, 11, 11, 10
Pec deck: 115x16, 13, 10, 10
Straight bar pushdown: 115x15, 11, 8, 95x10, 10
DB lateral raise: 30x14, 12, 8, 20x10, 10

Incline treadmill: 35 minutes

Pretty good but slept poorly, so was dragging a bit.

Had chicken and beef in the same meal last night. Yugo would be horrified, but at least I'm not eating soggy deli meat, so there's that.

Not horrified, was just picturing it doused in 6 ounces of ketchup somehow lol.

Wait, this isn't how you're supposed to eat chicken/beef?

7/22/25

Chest supported t-bar row: 135x12, 8, 8, 90x13, 13
Bayesian curls: 50x13, 9, 10, 9, 7
Lat prayers: 130x14, 10, 8, 90x11, 10
EZ bar preacher curl: 60x17, 10, 5, 7
V-handle cable row: 165x10, 8, 8, 7
Ab wheel: 15, 15, 6

Shooting around: 30 minutes

7/23/25

Seated leg curls: 130x19, 14, 10, 10, 10
Leg extensions: 165x20, 13, 10, 9, 9
Adductors: 105x16, 12, 12
BSS: 160x8, 7, 110x12
Standing calf: +70x22, 17, 14, 14, 15

Incline treadmill 20 minutes

7/24/25

Y raises: 30x13, 10, 9, 7, 20x12
Reverse flies: 20x10, 11, 11, 11
Overhead rope extension: 70x19, 13, 9, 9
Incline DB press (45°): 3x8x40
DB lateral raises: 20x20, 14, 12
Straight bar pushdown: 110x18, 10, 8, 8
NG pull up: 7, 6

Incline treadmill: 25 minutes

Tried some NG pull ups at the end of my workout today just to see. 7 is pretty respectable at 220#, and I probably left 1 or 2 in the tank, so I'll take it.

Incline press didn't feel the best on left shoulder, which is why I kept the weight pretty light.

7/25/25

V-handle lat pulldown: 140x15, 10, 10, 12, 12
Bayesian curls: 50x14, 9, 7, 8
Lat prayers: 140x14, 10, 110x10, 8
Plate loaded low row: 230x15, 11, 10, 9
Ab wheel: 20, 15, 12

Shooting around: 20 minutes

7/28/25

Cable lateral raises: 32.5x14, 10, 10, 9, 6, 22.5x8
Overhead rope extension: 72.5x16, 12, 10, 10
Reverse pec deck: 80x16, 16, 10+6
Pec deck: 110x20, 16, 12
DB lateral raise: 25x15, 15, 12
Dip machine: 4x21x100
Calves: +70x23, 18, 16, 14, 15, 14

Incline treadmill: 27 minutes

7/29/25

Chest supported t-bar row: 120x18, 11, 10, 8
Incline DB curls: 25x15, 10, 8, 8
Seated plate loaded NG row: 200x14, 10, 8, 8
Lat prayers: 140x10, 6, 110x10, 10
EZ bar preacher curl: 70x10, 6, 50x10
Ab wheel: 16, 16, 8

Shooting around: 23 minutes

7/30/25

Seated leg curls: 130x20, 15, 11, 11, 10
Leg extensions: 170x16, 12, 10, 10, 9
Adductors: 115x20, 12, 10, 10
BSS: 170x6, 3
Hack squat: 2x10x135
Calves on squat machine: +50x24, 22, 18, 18, 18, 19

Incline treadmill: 23 minutes

Maybe I went too heavy on Bulgarian split squats. Will try again next week. Did some light hack squats, which I hadn't done in a while. It was good although I felt slight discomfort in my knees.

7/31/25

Prone DB lateral raise: 25x12, 12, 9, 15x12
Reverse pec deck: 80x15, 12, 16, 14
Pec deck: 125x20, 10, 10, 10
Straight bar pushdown: 110x10, 8, 8, 8
Y raises: 30x13, 10, 7, 20x10
Overhead rope extension: 70x21, 11, 10
Cable chest press: 50x16, 13, 13
Ab wheel: 20, 12, 8

Incline treadmill: 25 minutes

8/1/25

V-handle lat pulldown: 140x17, 11, 11, 11, 8
EZ bar preacher curl: 60x14, 14, 9, 9
Seated NG low row: 230x14, 12, 10
Seated plate loaded row: 200x15, 11, 10
Lat prayers: 100x16, 12, 12
Bayesian curls: 50x15, 10, 7, 8
Unilateral calves on leg press: 150x12, 12, 10, 10, 12, 11, 11, 10

Elliptical 15 minutes

Solid session despite suboptimal sleep and being 8+ weeks into a consistent deficit.

8/4/25

Cable lateral raises: 30x18, 14, 14, 13, 11
Straight bar pushdown: 80x20, 20, 12+4
Reverse flies: 20x18, 15, 15, 15
Flies: 40x25, 20+5, 15+5, 16+5
Overhead rope extension: 60x25, 15, 12, 10
Incline DB press: 40x8
NG Machine chest press: 4x18x90
DB lateral raise: 25x16, 12, 12, 12
Ab wheel: 20, 15, 10

Elliptical 20 minutes

Idk why I keep trying to DB press. Clearly my shoulders aren't interested in that l. NG machine press is fine though.

8/5/25

Chest supported t-bar row: 120x17, 11, 10, 8
Bayesian curls: 30x30, 40x13, 11, 11, 11
Lat prayers: 150x12, 8, 120x10, 9
Seated plate loaded row: 210x14, 10, 9, 8
DB curls: 30x12, 7, 6
Calf raises on squat machine: +50x30, 23, 20, 18, 21

Shooting around: 32 minutes

8/6/25

Seated leg curls: 135x12, 12, 12 , 10, 8
Leg extensions: 175x16, 12, 10, 8, 10
Adductors: 115x20, 12, 12, 12
BSS: 110x8, 160x7, 7, 110x12

Incline treadmill: 22 minutes

This was pretty brutal, particularly split squats, which were basically to failure.