POW's CrossFit Log - Page 83 - Health and Fitness Forum

4/25/24

Leg curls: 4x10x130
Adductors: 70x40, 100x20, 15
Leg press: 3 pps x 20, 4 pps x 16, 20
BSS: 110x10, 130x11, 10
Leg extensions: 3x8x185

Elliptical: 22 minutes

I'm not a fan of the leg press machine in my gym. I feel like I'm experiencing some butt wink/spinal flexion at the bottom end of range and I feel like I'm going pretty shallow as is. I might just go back to hack squats which feel better overall and allow for much greater ROM.

Bulgarian squats were good. I almost forgot how difficult these are and how much they target hammies and glutes.

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04-26-2024 , 08:04 AM

#2052

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,497

4/26/24

Y raises: 25x12, 11+1, 9+3
Behind the back raises: 20x9, 10, 11
Incline bench: 40x6, 13, 13, 9
Dip machine: 165x12, 12, 12, 7
Pec deck: 150x11, 8, 8, 6+1
Reverse cable crossovers: 20s x 13, 14, 10, 7
Overhead rope tricep extension: 80x14, 11, 9
Calf raises: 50x18, 15, 14, 13

Elliptical: 11 minutes

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04-27-2024 , 01:02 PM

#2053

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,497

4/27/24

Assisted pull ups: warm up
Mag grip lat pulldown: 3x7x165
Chest supported t-bar row: 90x5, 135x9, 8, 7
DB rows: 85x9, 11
Bayesian curls: 40s x 10, 12, 10, 10
Seated cable row: 180x10, 10, 9+1
Lat prayers: 95x10, 10, 7
Alternating DB curls: 30x11, 8, 8
Ab wheel: 12, 8, 8

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04-29-2024 , 10:17 AM

#2054

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,497

4/29/24

Lying leg curls: 105x6, 8, 8, 8
Adductors: 85x30, 3x15x115
Hack squat: 135x10, 16
Unilateral leg press: 1 pps x 8, 8, 9
Unilateral calf raise on leg press: 1 pps x 15, 20, 18
RDL: 240x8, 3x10x330
Leg extensions: 3x10x190

Mailed it in today, but in fairness to me, my right knee was feeling tender, so I didn't want to push it. Unilateral leg press feels so much better. It allows me to get better ROM without any low back movement.

Quote

04-30-2024 , 08:08 AM

#2055

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,497

4/30/24

Cable Y raises: 25x13, 12, 10+4
Behind the back raises: 3x11x20
Incline DB bench: 40x13, 13, 10
Dip machine: 165x10, 12, 11
Cable flies: 50x12, 10, 10
Reverse flies: 20x16, 14, 12, 12
Overhead tricep extension: 90x13, 9, 7+3
Rope pushdown: 90x6, 70x11

Elliptical: 22 minutes

Quote

05-01-2024 , 09:20 AM

#2056

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,497

5/1/24

Seated unilateral calf raises: 45x16, 22, 22
Chest supported t-bar row: 90x5, 135x11, 9, 6+3
Bayesian curls: 42.5x12, 12, 12, 10
DB rows: 85x12, 11
Seated cable row: 180x11, 9, 7, 5
Lat prayers: 100x10, 9, 9
Alternating DB curls: 30x12, 9, 8

Elliptical: 11 minutes

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