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
8/7/25
Y raises: 30x12, 12, 10, 9, 8
Cable chest press: 50x20, 16, 15, 11
Reverse pec deck: 80x20, 16, 16, 16
Pec deck: 130x11, 110x13, 13, 13
Overhead rope extension: 62.5x20, 13, 10, 10
DB lateral raise: 25x18, 12, 10
Ab wheel: 23, 12, 12
Shooting around: 24 minutes
8/8/25
V-handle lat pulldown: 150x16, 10, 10, 8, 8
EZ bar preacher curl: 60x16, 10, 10, 8
Seated low row (NG): 240x13, 11, 11, 8
Seat plate loaded row: 200x15, 10, 10, 8
Lat prayers: 120x12, 9, 9
Bayesian curls: 50x16, 9, 8
Calves on squat machine: +70x27, 18, 17, 18, 18
Elliptical: 26 minutes
8/11/25
Y raises: 25x15, 13, 10, 11
Cable flies: 40x21, 21 17, 16
Tricep pushdown: 90x16, 10, 10, 8
DB lateral raise: 20x12, 20
20k steps
8/12/25
Single arm cross body pulldown: 90x22, 110x20, 16, 140x13, 13, 13
Pull ups: 5, 5, 5
DB curls: 35x8, 25x12, 10, 10
60 minutes incline treadmill
8/17/25
Seated leg curls: 135x12, 12, 10, 10
Leg extensions: 180x16, 11, 10, 8, 8
Adductors: 115x14, 14, 8
BSS: 130x10, 10
Unilateral calves on leg press machine: 155x14, 11, 9, 11, 8, 6, 8, 6
Shooting around: 15 minutes
8/18/25
Cable lateral raises: 32.5x13, 11, 10, 9
Straight bar pushdown: 85x17, 12, 12, 10
Machine chest press: 100x16, 18, 15, 15
Reverse pec deck: 80x16, 16, 16, 14
Pec deck: 110x13, 14, 11, 11
Rope overhead extension: 80x13, 11, 7, 60x11
DB lateral raise: 30x12, 12, 10
Ab wheel: 15, 12, 8
Elliptical 20 minutes
8/20/25
Chest supported t-bar row: 135x13, 8, 120x12, 8
EZ bar preacher curl: 70x10, 8, 5, 60x8
NG pull ups: 6, 6, 4
V-handle lat pulldown: 135x13, 9, 9
Lat prayers: 3x12x100
DB curls: 35x10, 6, 30x6, 6
Unilateral calves: 160x12, 11, 9, 140x18, 12, 11
Shooting around: 20 minutes
Cheers!
8/21/25
Seated leg curls: 110x21, 17, 13, 12
Leg extensions: 185x16, 12, 8, 8, 8
Adductors: 115x16, 16, 14, 10
Hack squats: 135x12, 12, 12
Ab wheel: 16, 12, 10
Incline treadmill 21 minutes
8/22/25
Cable Y raises: 30x12, 12, 8, 8
Cable flies: 50x18, 15, 13, 10
Overhead rope extension: 50x30, 60x14, 12, 11
Machine chest press (NG): 110x12, 14, 12, 12
Straight bar pushdown: 80x15, 15, 11, 13
DB lateral raise: 30x15, 12, 10
Calf raises on squat machine: 70x22, 20, 18, 16, 15
Incline treadmill 21 minutes
8/24/25
NG lat pulldown: 150x14, 10, 8, 8
EZ bar preacher curl: 60x15, 11, 10, 8
Low plate loaded row: 180x16, 15, 13, 13
Seated plate loaded row: 180x13, 11
Lat prayers: 125x11, 11, 7
Bayesian curls: 50x15, 10, 9
Ab wheel: 20, 12, 9
Incline treadmill 30 minutes
8/25/25
Cable lateral raises: 35x14, 12, 8, 8
Cable chest press: 55x15, 15, 10
Reverse pec deck: 80x16, 16, 13+3, 12+4
Pec deck: 115x13, 13, 11, 12
Overhead rope extension: 65x15, 10, 10, 8
DB lateral raise: 30x16, 10, 8
Straight bar pushdown: 95x18, 12, 9
Calves on squat machine: 70x25, 18, 16, 15, 17
Incline treadmill: 26 minutes
Firmly under 220 now, hovering between 217 and 219 and continuing to lose about ~1# a week eating 2100 - 2400 calories a day, with occasional diet breaks sprinkled in. Haven't even been hungry really. Egg whites and cottage cheese are incredibly satiating and keep me full for hours. Halo top is also 80% as good as real ice cream for a fraction of the calories.
Assuming I keep the train on the tracks, I should be around 200 by end of the year. Will probably terminate the cut once I hit 190 and either maintain or do a super slow bulk to 200. But we'll play it by eye and feel. Oh and I finally started taking creatine 3 months ago, but real actual creatine, not gear.
8/27/25
Seated plate loaded row: 230x13, 10, 10, 8, 180x12
EZ bar preacher curl: 70x12, 8, 8
Lat prayers: 130x14, 10, 9, 8
Bayesian curls: 50x16, 10, 7
V-handle lat pulldown: 150x11, 8, 6+2
Calves on squat machine: 80x25, 18, 15, 15, 16
Incline treadmill: 35 minutes
8/28/25
Seated leg curls: 115x21, 15, 14, 12
Leg extensions: 190x15, 10+2, 8+1, 8, 7
Adductors: 120x13, 12, 9
BSS: 160x8, 5, 110x11
Ab wheel: 16, 12, 8
StairMaster: 10 minutes
8/29/25
Cable Y raises: 30x13, 10, 8, 8
Cable flies: 40x20, 14, 14, 14
Reverse flies: 20x10, 11, 12, 11
Overhead rope extension: 65x20, 15, 10, 10
Pec deck: 120x16, 12, 10
Straight bar pushdown: 100x16, 9, 8, 80x10
DB lateral raise: 30x13, 12, 10
Calves on squat machine: 70x27, 20, 16, 14, 15, 15
Incline treadmill 31 minutes
9/1/25
V-handle lat pulldown: 150x13, 10, 9, 8
EZ bar preacher curl: 70x10, 8, 6+1, 50x10
Chest supported t-bar row: 120x13, 9, 8, 8
Plate loaded low row: 180x13, 13, 13, 10+3
Lat prayers: 110x13, 10, 10
Incline DB curls: 30x10, 7, 25x8
Leg raises on Roman chair: 13, 9, 8
Incline treadmill 12 minutes
9/2/25
Seated leg curls: 120x18, 15, 12, 12, 10
Leg extensions: 195x15, 10, 8+2, 7+1, 6+2, 155x9
Adductors: 115x15, 12, 12, 12
BSS: 160x8, 8, 110x12
Calves on squat machine: 70x30, 16, 16, 14, 17, 15
Incline treadmill: 26 minutes
This was quite taxing.
9/3/25
Cable lateral raises: 32.5x15, 12, 12, 10
Cable chest press: 50x20, 14, 11, 11
Reverse pec deck: 90x13, 14, 13, 12
Pec deck: 120x12, 10, 10, 10
Overhead rope extension: 65x18, 13, 10, 10
DB lateral raises: 30x13, 13, 11
Straight bar pushdown: 95x17, 10, 8
Ab wheel: 16, 10, 8, 7
Incline treadmill 21 minutes
A random guy at the gym told me unsolicited that he remembers me coming in going back to 2 years ago and I lost a lot of weight and look amazing. It's always nice getting unsolicited compliments from random fellow bros.
Weight is now in the 214-217 range, so good progress has been made since late May when I started this cut in earnest. Abs are starting to look more pronounced in most lighting, including the lower ones which are now starting to pop through on occasion. Delt separation is more obvious, chest looks generally tighter, and quads look more defined.
I'm still not there yet, but at this rate, I should hit my goal aesthetic and weight by the end of year, or a bit past, depending on diet breaks during the holidays. Playing basketball, I also noticed that I get a lot less winded playing now than I used to.
Really awesome!
9/4/25
Chest supported t-bar row: 120x16, 10, 9, 9, 9
Bayesian curls: 50x10, 10, 8, 9
NG cable row: 135x13, 13, 12, 10
Lat prayers: 110x13, 11, 10
EZ bar preacher curl: 70x9, 8, 6, 50x10
Calves on squat machine: 70x28, 17, 14, 14, 14, 13
Shooting around 30 minutes
9/5/25
Cable Y raises: 4x10x30
Overhead rope extension: 60x21, 14, 13, 13, 11
Low to high cable flies: 40x20, 15, 10, 11
Straight bar pushdown: 100x15, 11, 8
Seated DB lateral raise: 20x15, 15, 12, 35x5
Ab wheel: 20, 12, 8
Incline treadmill 20 minutes
Went on two "vacations" with the family last month so only made it in 12 times (the lowest since I started basically lol). But, yes, it's going well. Very +EV for my life, although I'm still struggling with things like not eating too much, energy, sleep and stuff like that. Hopefully I can get those things sorted and am able to consistently lose weight. Your progress has been quite inspiring.
You have kids too at this point, right? How many do you have and how old are they? are you eating what the rest of your family eats or mainly making your own meals to stay on track?
Went on two "vacations" with the family last month so only made it in 12 times (the lowest since I started basically lol). But, yes, it's going well. Very +EV for my life, although I'm still struggling with things like not eating too much, energy, sleep and stuff like that. Hopefully I can get those things sorted and am able to consistently lose weight. Your progress has been q
Awesome, glad to hear you're keeping up with it.
I have two, 6 and 9. I will eat with the family but will usually make something different for myself while still eating with them because it's basically impossible to eat what they eat and hit my macros or feel full. So if it's pizza night, I'll make a salad with a lean protein as my main meal and eat a small slice of pizza with them. When they eat ice cream, I'll eat halo top, which is nearly as tasty for a fraction of the calories. I also weigh and log everything before it goes into my mouth, which makes eating above my calories an active and deliberate choice.
Weighing everything is tedious, but eating in a surplus doesn't really happen anymore. 2200-2400 calories is pretty filling when you're eating lean protein, egg whites, etc. The only real temptations are when I've been on vacation and I'm eating out every meal, or eating out in general, but I've navigated it pretty well so far.
9/7/25
V-handle lat pulldown: 165x12, 8, 150x8, 8
NG pull up: 6, 5, 5
EZ bar preacher curl: 60x13, 8, 8, 8
Seated low row: 190x18, 13, 13
Lat prayers: 110x16, 12, 8, 10
Bayesian curls: 52.5x13, 8, 4+4, 42.5x10
Unilateral calves: 160x16, 11, 9, 150x16, 11, 10, 140x15, 11, 8, 6
Incline treadmill 32 minutes
9/8/25
Seated leg curls: 125x18, 14, 12, 12, 12
Leg extensions: 200x13+2, 9+2, 6+2, 170x8, 9
Adductors: 115x16, 13, 10
BSS: 130x12, 8, 10
Back extensions: 8, 15, 15, 15
Ab wheel: 17, 10, 10, 8
Shooting around 25 minutes
9/9/25
Cable lateral raises: 35x15, 11, 10, 10
Cable chest press: 55x20, 13, 11, 10
Reverse pec deck: 90x15, 15, 13, 13
Pec deck: 120x13, 13, 11, 11
Straight bar pushdown: 115x13, 8, 95x10, 8
DB lateral raise: 30x15, 12, 10
Overhead rope extension: 70x16, 12, 10, 8
Incline treadmill 30 minutes
