1/6/25

Behind the back raises: 20x15, 22.5x12
Lateral raises: 3x10x32.5
Reverse pec deck: 70x10, 10, 50x17, 17, 17
Pec deck: 55x20, 22, 20
Overhead rope extension: 90x12, 10, 9, 8
Face pulls: 90x15, 12, 15
Straight bar pushdown: 102.5x12, 10, 10, 10

1/8/25

Prone leg curls: 4x10x80
Adductors: 3x20x100
Abductors: 3x16x100
Leg press: 3x18x270
Back extensions: 4x13x +35
Calves: 235x22, 19, 17, 18
Leg extensions: 170x12, 12, 10, 10, 8

Incline treadmill: 30 minutes @ 11% / 2.5 mph

Hamstrings felt tight/weak, so scaled back weight on them. Leg press felt good. Tried doing high bar squat with just the bar but my ankle mobility in my previously injured Achilles is not as good as it once was. I have a pair of old Romaleos from my WL days that would help but I don't see myself lugging then to the gym to squat. Will just stick with leg press, Bulgarian split squats, and leg extensions. I'll probably start incorporating hack squat again soon too.

why no more crossfit and oly

1/9/25

NG lat pulldown: 165x12, 8, 150x10, 8
EZ bar preacher curl: 70x10, 8, 9, 8, 5
Chest supported t-bar row: 100x15, 10, 9, 8
Lat prayers: 130x11, 8, 7, 7, 80x8
Bayesian curls: 52.5x12, 10, 7, 6
Ab wheel: 12, 12, 8

Treadmill: 35 minutes @ 10% / 2.6 mph

Both were very hard on my body and I'm getting old. I ruptured my Achilles a few years back playing basketball and I'm trying to train in a way that minimizes risk of injury.

I'm also enjoying bodybuilding. I've packed on a bunch of muscle and feel a lot less beat up than when I was doing xfit or oly.

1/10/25

Lateral raises (w/ cuff): 32.5x15, 13, 12, 10, 11
Behind the back raises: 22.5x6, 9
Reverse pec deck: 55x20, 16, 16, 13
Pec deck: 60x30, 30, 15
Overhead rope extension: 72.5x18, 13, 9, 10
Face pulls: 72.5x20, 15, 15, 15
Straight bar pushdown: 105x12, 12, 11, 10, 7

Incline treadmill: 11% / 2.6 mph

Good. Lateral raises with the cuff allows me to get more reps than a normal handle. Right shoulder still not 100% so pec deck was very light/high reps.

I've stopped logging HR on cardio because the monitor on my Inspire 3 is incredibly inaccurate.

1/11/25

Lat pulldown: 150x13, 11, 9, 8
EZ bar preacher curl: 70x9, 8, 9, 8
Chest supported t-bar row: 115x12, 9, 8, 90x12
Lat prayers: 135x9, 9, 7, 105x10
Bayesian curls: 52.5x15, 10, 8, 6

1/13/25

Lateral raise (w/ cuff): 32.5x17, 11, 11, 11, 8
Reverse pec deck: 55x20, 18, 18, 16
Pec deck: 60x31, 30, 15
Overhead rope extension: 75x19, 13, 10, 10, 10
Face pulls: 75x20, 20, 15, 16
Straight bar pushdown: 105x12, 9, 9

Incline treadmill: 30 minutes @ 11% / 2.6 mph

1/14/25

Prone leg curls: 5x12x90
Adductors: 3x25x85
Abductors: 85x25, 25, 20
BSS: 150x10, 6, 7
Leg extensions: 175x8+2, 8+2, 8, 8
Ab wheel: 13, 10, 8

Incline treadmill: 35 minutes @ 11% / 2.5 mph

1/15/24

Chest supported t-bar row: 135x11, 8, 7, 100x12
EZ bar preacher curl: 70x10, 8, 6, 7
DB row: 80x13, 13, 8
NG lat pulldown: 135x12, 10, 10
Lat prayers: 140x8, 8, 120x8
Bayesian curls: 55x12, 7, 8, 45x8
Calves: 240x22, 18, 20, 20

Incline treadmill: 30 minutes @ 11% / 2.5 mph

1/16/25

Behind the back raises: 20x15, 12, 12
Y raises: 25x12, 12, 8, 7
Reverse pec deck: 4x16x60
Pec deck: 65x35, 25, 16
Overhead rope extension: 80x18, 11, 10, 7
Straight bar pushdown: 105x10, 10, 8

Shooting around: 30 minutes

Right should starting to feel better but still not 100 percent, so pec deck is going to remain very light and so will behind the back lateral raises because I feel a bit of discomfort with them in the front delt. Everything else is fine.

1/18/25

Lat pulldown: 150x16, 9, 9, 9, 12
EZ bar preacher curl: 70x10, 9, 5, 60x12, 8
Chest supported t-bar row: 115x11, 8, 8, 6, 90x9
Lat prayers: 142.5x8, 8, 6, 122.5x8
Bayesian curls: 55x12, 9, 8

1/20/25

Prone DB lateral raises: 20x14, 11, 10, 7
Reverse pec deck: 60x17, 15+2, 12+5, 12+5
Pec deck: 70x35, 16, 10
Behind the back raises: 20x12, 12, 10
Straight bar pushdown: 110x15, 12, 9, 8, 9, 9

Incline treadmill: 40 minutes @ 11% / 2.6 mph

Cable machine was broken so no cable lateral raises, but it's about time I switched it up. That lift has grown stale. I think I'm going to try and stick with dumbbells for 8 weeks or so.

Awesome work!!

You think you'd only look marginally better losing 15 pounds? That seems like a decent amount of weight to lose and I assume it'd make a pretty significant difference.

1/22/25

Prone leg curls: 100x15, 10, 10, 10
Adductors: 70x30, 100x17, 16, 16
Leg press: 270x20, 16, 16
BSS: 2x8x150
Leg extensions: 180x10, 8, 8, 8

Elliptical : 30 minutes

Thanks Yugo. You're probably right. 15 pounds would make a significant difference. Now to find the willpower to do it...

1/23/25

Chest supported t-bar row: 115x14, 8, 8, 8, 6
EZ bar preacher curl: 60x13, 11, 11, 8
Flexion cable row: 135x14, 10, 8, 8
Lat prayers: 80x17, 13, 12, 12
DB curls: 30x15, 7, 7
Calves: 245x18, 19, 19, 18

Elliptical: 32 minutes

Well, yeah, willpower, but also getting a routine in place that doesn't require much will power.