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
10/1/25
Leg extensions: 110x10, 16, 13, 12, 11
Adductors: 100x20, 16, 17, 15
Back extensions: 4x15x40
Seated calf raises: 90x22, 17, 18, 18
DB Bulgarian split squats: 50x13, 10, 10
Ab machine: 13, 10, 10
StairMaster 20 minutes
Leg curl machine in this gym is awful. The pad was slipping up my calf during reps so I just quit and subbed with back extensions, which were ok but not great for hamstring stimulus. Split squats with a 50# DB were ok but I'm not used to doing them on a bench without support, so the limiting factor here was balance.
I have what I can best describe as a blurry four-pack and oblique lines and am sitting at ~213 in the morning. If I had to guess, I'd say I'm probably around 17-18% body fat. At 190, I'll probably be closer to 12-13%? Sounds like I have significantly more lean mass than you, which would make sense given that I've been running PPL very consistently since ~April 2023. I've als
If I'm unhappy with my after pics/look then I may have to start running a proper physique routine :/. lol
10/3/25
Cable Y raises: 25x11, 8, 7, 20x8
Overhead rope extension: 70x16, 60x12, 11, 10
Reverse pec deck: 90x17, 15, 12
Pec deck: 130x16, 12, 10
Machine chest press: 100x12, 13, 13, 13
DB lateral raise: 30x16, 10, 10
Straight bar pushdown: 80x15, 11, 10
Pull up: 8, 4, 5
StairMaster 26 minutes
10/6/25
NG lat pulldown: 150x13, 11, 10, 8
Incline DB curls: 30x13, 8, 6, 20x10
DB row: 65x16, 17, 14
Straight arm pull down: 100x13, 13, 10
DB curls: 25x18, 9, 7
Recumbent bike: 31 minutes
Strained my hamstring yesterday playing basketball. Thankfully it's not a serious strain, but I need to be careful the next two weeks to avoid reaggravating it. I'm going to skip legs tomorrow and just do push. Maybe I'll try to do light legs on Thursday if everything feels ok. And no incline treadmill or StairMaster for at least a week.
10/7/25
Cable lateral raise: 25x16, 12, 13, 10, 10
Reverse flies: 15x10, 13, 12, 11
Cable flies: 40x12, 14, 12, 10
Overhead rope extension: 50x25, 16, 12, 12
DB lateral raises: 30x16, 12, 10
Seated calves: 90x31, 30, 26
Recumbent bike: 31 minutes
Still resting the hamstring, so just doing recumbent bike.
10/8/25
Seated machine row: 145x16, 14, 12, 11
Bayesian curls: 22x12, 12, 12, 8,
NG pull ups: 6, 8, 5
Mag grip pull down: 130x13, 10, 11
Plate loaded preacher curl: 60x7, 8, 5+50x3
Straight arm rope pull downs: 70x9, 7, 6+50x4
Recumbent bike: 30 minutes
Gym just got renovated with all new equipment. Lots of new machines I'm looking forward to trying, including the pendulum squat. But I'm taking it easy on lower while my hamstring recovers.
10/9/25
Leg extensions: 85x15, 100x16, 115x16, 130x15, 13, 12, 11
Adductors: 85x10, 70x12, 10
Pendulum squat: 4x7x+50
Ab wheel: 20, 15, 12
Standing calf raise machine: 165x20, 20, 17
Incline treadmill 35 minutes @ 6-7%
Hamstring rehab going well. I tried very light leg curls but it felt a little off, so I will wait on those. I couldn't wait to try the pendulum squat though. Hamstring tolerated it fine although there was some tightness immediately post lift. Incline treadmill was fine too.
10/10/25
Cable Y raises: 18x10, 9, 8, 14x8
Overhead rope extension: 30x25, 42x12, 9, 8
Chest press: 85x13, 12, 12
Reverse pec deck: 75x13, 13, 13
Pec deck: 105x11, 10, 10
Straight bar pushdown: 60x11, 10, 8+45x3
DB lateral raises: 35x13, 10, 8
Incline treadmill: 30 minutes at 9%
New equipment, so all the machine numbers are off from the old ones.
I can't be bothered to actually check but...if they went up it's all you bro.
10/11/25
Seated machine row: 150x18, 12, 12, 11
Pull ups: 3x6
Incline DB curls: 30x9, 7, 25x9
Seated plate loaded low row: 270x17, 13, 13, 12
Plate loaded Preacher curl: 55x12, 7, 5+45x4
Standing calf machine: 176x25, 14, 12, 12, 11
Pull up: 10
Incline treadmill: 21 minutes
10/12/25
Leg curls: 55x15, 15, 62.5x12, 12
Leg extensions: 137.5x17, 16, 11+2, 11
Adductors: 55x18, 18, 70x10
Pendulum squat: 3x8x+50
Back extensions: 3x12x+35
Incline treadmill 26 minutes
Light on leg curls as I slowly start to add load to hamstrings.
10/13/25
Cable lateral raises: 22x10, 10, 8; 14x14
Chest press: 92.5x16, 15, 13, 13
Reverse flies: 10x20; 14x10, 10, 8
Low to high cable flies: 30x10, 9, 8, 8
Overhead rope extension: 42x17, 10, 8; 34x12
DB lateral raise: 35x14, 9, 25x11, 8
Incline treadmill 31 minutes 2.6 / 10%
10/14/25
Seated calf raises: 5x20x90
Ab machine: 3x10x170
Recumbent bike: 45 minutes
Brutal. Any planet fitness locations nearby? Wouldn't be surprised if they got machines that do the opposite.
10/15/25
Lat pulldown: 160x12, 9, 8; 145x9
Plate loaded preacher curl: 55x10, 8, 6+45x4
Seated machine row: 155x13, 10, 8, 8
Lat prayers: 62x13, 10, 8, 6
Wide grip NG pull up: 6, 4
Incline DB curls: 35x6, 30x8, 6
27 minutes incline treadmill
10/16/25
Leg curls: 70x20, 100x12, 10, 10
Adductors: 60x20, 16, 12
Leg extensions: 145x16, 12, 10, 10
Pendulum squat: 3x12x+35
Ab wheel: 12, 6, 6
Recumbent bike: 10 minutes
10/17/25
Cable Y raises: 18x12, 8, 7; 14x8
Overhead rope extension: 50x11; 46x10, 8, 7
Reverse pec deck: 80x11, 12, 10, 9
Pec deck: 110x13, 8; 100x9, 9
Straight bar pushdown: 60x11, 8; 50x8
Chest press: 100x10, 10, 8
DB lateral raise: 25x10, 9, 8
Calf raises: 176x22, 14, 12, 11, 13
Shooting around: 25 minutes
10/19/25
DB pull over: 40x12, 17
Pull ups: 12, 7, 6, 6
Lat prayers: 110x10, 10, 10, 8
Incline DB curls: 35x10, 7; 30x8, 7
Incline treadmill 25 minutes
Two week road trip with a pedestrian hotel gym. I'll survive though.
On the road the last two weeks pulling 14+ hour days for work. Was miserable but still managed to workout in a gym with pretty limited equipment. Weight stayed consistent at 208 even though every meal was takeout with looser tracking.
10/19/25
DB pull over: 40x12, 17
Pull ups: 12, 7, 6, 6
Lat prayers: 110x10, 10, 10, 8
Incline DB curls: 35x10, 7; 30x8, 7
10/22/25
Cable lateral raises: 40x13, 10, 8, 8
Cable flies: 40x12; 50x12, 12, 11
Overhead rope extension: 80x14, 11, 8; 60x12
DB lateral raise: 30x12, 10; 22.5x10
10/23/25
Crossarm cable row: 70x16, 100x13, 13, 12
Pull ups: 9, 8, 5, 5
Lat prayers: 110x12, 10, 12, 10
Cable curls: 110x16, 11, 6, 5
DB curls: 35x13
10/24/25
Standing hamstring curl: 70x14, 90x12, 12
Bulgarian split squats: 40x14, 15, 16
Cable crunch: 140x15, 200x8, 8, 8
10/25/25
Cable lateral raises: 50x11, 9, 8, 7
Cable flies: 50x16, 70x8, 60x9, 8, 7
Straight bar pushdown: 100x18, 11, 8, 9, 9
DB lateral raises: 30x11, 9, 22.5x15, 8
10/28/25
V-handle cable row: 170x30, 200x20, 16, 17
Pull ups: 7, 7, 6, 5
Lat prayers: 3x7x130
Incline DB curls: 30x10, 7, 5+22.5x3
10/31/25
Cable lateral raises: 50x8, 40x8, 8, 8
Overhead rope extension: 90x9, 8, 7, 8
Cable flies: 55x15, 8, 10, 10, 8
DB lateral raises: 30x10, 12, 9
11/1/25
Seated machine row: 145x16, 12, 9, 9
NG pull ups: 8, 7, 6, 5
Lat prayers: 70x7, 55x10, 9
Bayesian curls: 26x12, 8, 5+18x5
Incline DB curls: 25x7, 6, 20x10
Calf raise machine: 154x20, 18, 15
11/3/25
Leg curls: 85x10, 12, 12, 12
Leg extensions: 130x16, 12, 10, 10
Adductors: 3x20x55
Pendulum squat: +40 x:10, 10, 10
Back extensions: +35 x 12, 12, 12
Ab wheel: 15, 15, 12+3
31 minutes incline treadmill
11/4/25
Cable lateral raises: 22x12, 12, 10, 11
Low to high cable flies: 30x10, 8, 26x8, 8
Overhead rope extension: 46x12, 8, 38x10, 8
Reverse pec deck: 70x15, 12, 12, 11
Machine chest press: 70x16, 85x12, 12
Delt raise machine: 3x10x50
Calf raise machine: 175x20, 18, 15, 14
30 minutes incline treadmill
11/5/25
Lat pulldown: 160x13, 7, 7
Cable curls: 42x12, 10, 9, 9, 9
Lat prayers: 74x10, 10, 6+54x5
Unilateral cuffed cable row: 2x10x70
30 minutes incline treadmill
In finger splint from mallet finger, caused by basketball. Splint making it near impossible to have a proper pull day, so it looks like I'll have to modify pull day for a while. Have this splint on for at least another 4 weeks, possibly longer.
11/6/25
Leg curls: 100x16, 11, 12, 13
Leg extensions: 145x16, 12, 11, 11
Leg adductors: 55x20, 70x12, 12
Pendulum squats: +40x11, 11
11/7/25
Y cable raises: 22x8, 7; 18x8, 8
Straight bar pushdown: 46x16, 10, 9, 9, 9
Reverse pec deck: 80x12, 10, 9, 8
Dip machine: 145x12, 15, 15, 15
Ab wheel: 12, 12, 8
Delt raise machine: 57.5x13, 11, 8
11/8/25
High row: 54x10, 10, 16 (cuffed), 16 (cuffed)
Plate loaded preacher curl: 50x12, 8, 8, 10, 6
Lat prayers: 70x13, 9, 8; 60x9, 8
Straight bar cable curls: 50x10, 8, 6; 40x8
Calf raise machine: 198x18, 18, 15, 13; 165x16
11/9/25
Leg curls: 107.5x12, 10, 11, 10
Leg extensions: 152.2x12, 10, 10, 10
Pendulum squat: +50x11, 11
DB BSS: 35x10, 12
11/10/25
Cable lateral raises: 26x10, 9; 22x10, 9
Reverse flies: 10x11, 12, 11, 11
Chest press machine: 85x17, 14, 13, 12
Overhead rope extension: 40x9, 9, 9, 8
Dip machine: 155x12, 10, 13, 12
Ab wheel: 17, 12, 10
