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

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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

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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

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Join Date: Aug 2005 Posts: 4,501

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.

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04-30-2024 , 08:08 AM

#2055

PayoffWiz

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Join Date: Aug 2005 Posts: 4,501

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

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05-01-2024 , 09:20 AM

#2056

PayoffWiz

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Join Date: Aug 2005 Posts: 4,501

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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05-06-2024 , 09:00 AM

#2057

PayoffWiz

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Join Date: Aug 2005 Posts: 4,501

5/6/24

Y raises: 20x15, 15, 12, 10
Behind the back raises: 3x12x20
Cable press: 80x15, 10, 10
Pec deck: 150x10, 10, 8, 8
Dip machine: 165x8, 8, 8, 7
Reverse flies: 30x10, 10+6
Overhead rope extension: 80x12, 8, 9, 7

Elliptical: 20 minutes

Took 5 days off completely for vacation. I did tons of walking but little else in terms of physical activity. My diet on vacation left something to be desired, but back in the saddle now. Everything felt pretty good today.

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05-07-2024 , 09:07 AM

#2058

PayoffWiz

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Join Date: Aug 2005 Posts: 4,501

5/7/24

Assisted pull ups: warm up
Chest supported t-bar row: 135x12, 9, 7
Bayesian curls: 42.5x13, 12, 12, 12
Mag grip lat pulldown: 150x13, 9, 9
DB rows: 85x10, 10, 8
Lat prayers: 3x10x92.5
Hammer curls: 2x7x30
Seated unilateral calf raise: 3x20x45

Elliptical 20 minutes

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05-08-2024 , 07:42 AM

#2059

PayoffWiz

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Join Date: Aug 2005 Posts: 4,501

5/8/24

Seated leg curls: 3x12x135
Adductors: 3x20x110
Hack squat: 3x10x185
BSS: 2x10x110
Leg extensions: 195x10, 8+2, 7+3

Elliptical 11 minutes

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Yesterday , 10:26 AM

#2060

PayoffWiz

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Join Date: Aug 2005 Posts: 4,501

5/9/24

Cable lateral raises: 20x14, 16, 17
Behind the back raises: 20x10, 11, 13
Incline DB bench: 40x12, 45x12, 8
Pec deck: 155x12, 12, 7+1
Dip machine: 140x16, 12, 12+5
Overhead rope tricep extension: 100x7, 80x10, 8, 60x11
Tricep rope pushdown: 60x12, 16
Standing calf raises: 50x22, 16, 14

Elliptical 11 minutes (130 average HR).

I must've been underestimating my RIRs on lateral/BTB raises because I kept increasing reps on subsequent sets, which was odd.

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