POW's CrossFit Log

1/20/24

DB curls: 40x9, 7, 8
Chest supported t-bar row: 90x5, 135x9, 9, 7+3, 90x5 (no rest drop set)
Cable row: 105x12, 15, 15
Lat prayers: 125x10, 10, 7+3, 5+3
NG Assisted pull ups: 4x5x-33
Unilateral seated calf raises: 70x12, 12, 12, 10

Would have done another bicep exercise but had limited time.

1/21/24 - 2 hours of full court bball

1/22/24 -

Seated leg curl: 135x11, 130x12, 12, 10
Adductor: 85x25, 20, 20
RDLs on DL machine: 240x8, 330x12, 12, 12
Hack squat: 185x15, 12, 135x10
Unilateral leg extensions: 90x10, 10, 8, 8
Ab wheel: 18, 12, 8

Incline treadmill: 12 minutes @ 8% / 3 mph (135 average HR)

My low back is feeling a little tender. Gave brief consideration to skipping hack squats and just doing 8 sets of leg extensions or whatever, but quickly thought better of it.

1/23/24

Y raises: 10x13, 20x12, 12, 8+3,
Cable press: 60x10, 80x10, 8, 6, 60x10
Prone DB lateral raises: 3x15x15
Incline DB bench: 3x13x40
Dip machine: 4x12x165
Pec deck: 130x11, 11, 9
Unilateral calf raises on leg press machine: 115x15, 13
Unilateral seated calf raises: 55x15, 15, 55x15 (bilateral)
NG unilateral tricep pushdown: 32.5x19, 14, 12+6

Incline treadmill: 20 minutes @ 10% / 3 mph (131 average HR)

Right shoulder still hurts from basketball, so not going too crazy, especially on lateral movement where the shoulder feels most tender.

1/25/24

DB curls: 40x9, 8, 7
Mag grip lat pulldown: 150x13, 10, 10, 8
Plate loaded seated row: 180x13, 200x10, 10
Low plate loaded row: 180x8, 13, 13+3
Lat prayers: 125x10, 10, 8, 8
Bayesian curls: 50x8, 30x18, 40x10, 10

Incline treadmill: 20 minutes @ 10% / 3 mph (126 average HR)

Tried the plate loaded precor low row today for some variety. It felt a bit awkward and I felt it in my traps more than I probably should have. All the same, it's beneficial to incorporate some different movements from time to time, so maybe I'll sprinkle them in occasionally.

I also think I'll start keeping my rep counts uniform across sets with myo reps. I'd do this by going to failure or near failure on my first set and then attempt to match that number on subsequent sets by taking very short rests and pumping out another few reps until I match the reps from my first set. I do this sometimes but not consistently.

1/25/24

Adductors: 70x20, 100x10, 15, 15
Standing leg curls: 3x10x65
BSS: 3x8x160, 80x15
Back extensions: 10, 12, 12, 15
Unilateral leg extensions: 90x12, 10+2, 9+3, 7+5

Incline treadmill: 23 minutes @ 9% / 3 mph (average HR 132?)

I needed something a little less taxing than RDLs, so I settled on back extensions. They were fine and I felt a decent stretch in my hamstrings.

My Fitbit seems super inaccurate tracking my heart rate sometimes. I'll be on the middle of a vigorous effort and it'll say my HR is 105 or something. Tracking my HR isn't the most important metric for my purposes but it's annoying nonetheless.

1/26/24

Y raises: 10x12, 22.5x12, 10+2, 12, 10+2
Cable press: 50s x10, 80s x 11, 10, 7+3, 7+3
Dips: -33x12, 15, 15, 10
Seated unilateral calf raise: 4x16x55
Pec deck: 130x15, 10+5, 8+4+4
NG push down: 40x15, 10+5, 10+5, 7+3+4+1
Cable lateral raises: 30x10, 10, 8+2

Incline treadmill: 15 minutes@ 10% / 3 mph (130 average HR)

Started doing myo reps, resting 10-20 seconds, and performing as many mini sets as needed to match the same reps as first set. Seems good so far. Also coming to realize I don't like dips. Something about them just doesn't agree with my shoulders. Looks like it's machine dips for the foreseeable future.

1/27/24

Assisted pull ups: light warm up, didn't track
Chest supported t-bar rows: 90x6, 135x10, 10, 7+3, 6+4
Seated cable row: 165x11, 11, 11, 7+4
Lat prayers: 125x11, 9+2, 8+3, 7+4+1
Dual handle lat pulldown: 120x13, 135x9+3, 7+4+3

Only had a tight 45 minutes today, so no biceps, no abs, and no cardio. Got a good back workout in though. This was my first time using the dual handle lat pull machine and liked how it felt quite a bit. I think I'm going to put it in the rotation for pull day.

1/26/24 - ~2 hours of full court bball

1/27/24

Prone leg curls: 75x8, 90x6, 100x10, 10, 8+2, 7+3
Unilateral calf raises:110x12, 12, 15, 13
Adductors: 85x15, 15, 15
Hack squat: 155x6, 185x8, 10, 10
Back extensions: 15, 15, 16, 16
Leg extensions: 90x10, 60x15, 15, 15

Incline treadmill: 23 minutes @ 9% / 3 mph (132 average HR)

Feeling pretty beat up. Playing pickup basketball kinda wrecks me. And I was feeling it this morning at the gym, so I scaled back at a bit. I am going to take a deload week starting with tomorrow's push day. Haven't deloaded since Thanksgiving, so I think I'm due in any event.

1/28/24

Deload Day 1

Cable lateral raises: 10x12, 12.5x12, 10x15, 15
Cable presses: 3x15x40
Cable flies: 3x15x30
NG unilateral tricep pushdown: 3x20x20
Overhead tricep extension: 3x12x40
Ab wheel: 6, 8, 10

Incline treadmill: 40 minutes between 7-11% incline at 3 mph

1/31/24

Deload Day 2

Assisted pull ups: 4x8
Unilateral seated calf raises: 4x20x45
Chest supported t-bar row: 70x15, 15, 12, 12
Seated plate loaded row: 3x12x90
Lat prayers: 3x13x65
Dual handle lat pulldown: 3x12x75
DB curls: 3x12x20
Incline DB curls: 3x12x15

Incline treadmill: 22 minutes @ 10%/3 mph (130 average HR)

2/1/24

Deload Day 3

Prone leg curls: 4x15x50
BSS: 60x8, 3x10x80
Back extensions: 10, 12, 12, 12
Unilateral leg extensions: 4x15x45
Ab wheel: 2x13

Incline treadmill: 24 minutes @ 8% / 2.8 mph

2/2/24

Deload Day 4

Cable lateral raises: 2x6x12.5
Cable press: 2x8x40
Pec deck: 2x6x65
Dip machine: 2x80x10
NG tricep push down: 2x10x30
Tricep overhead extension: 2x8x40
Seated bilateral calf raise: 4x15x90

Incline treadmill: 45 minutes @ 10% / 2.8 mph (111 average HR)

This is the super easy part of the deload where I cut both weight and sets/reps in half. It's basically like doing two warmup sets and moving on to the next exercise. The only exercise I did at about a normal working weight and rep scheme are calf raises.

2/3/24 - Pull deload, calves, and ab wheel

2/4/24 - 2 hours of full court bball

2/5/24

Y raises: 10x10, 20x15, 12, 12
Cable press: 40x10, 60x12, 80x12, 8+4
Pec deck: 135x12, 12, 8+4
Reverse pec deck: 75x15, 80x13, 13, 10
Dip machine: 125x10, 165x14, 12+2, 8+3
Cross body tricep pushdowns: 3x10x30
Overhead tricep extension: 60x12, 10, 7

No time for cardio. First day back from deload and feeling good. This was my first time trying the cross cable pushdowns. They felt a bit awkward but I might try and incorporate these into the routine. We'll see.

2/6/24

Assisted pull ups: 2x8x-65
Seated unilateral calf raises: 3x18x50
DB curls: 35x8, 8, 7
Chest supported t-bar rows: 135x10, 8+2, 6+3
Seated plate loaded row: 180x11, 8+3, 8+3
Dual handle lat pulldown: 150x7, 7, 6
Bayesian curls: 30x16, 15, 12

Elliptical : 23 minutes (134 average HR)

Thought about doing lat prayers too, but coming off a deload, there's no reason for me to go crazy with volume. I already did 11 working sets for back as is, although the assisted pull ups were more of a warmup than anything.

2/7/24

Prone leg curls: 100x13, 10+3, 10+3
Adductor: 70x15, 3x15x85
Unilateral calf raises: 115x18, 16, 15, 11
BSS: 60x8, 110x5, 3x8x150
Back extensions: 12, 3x12x+25
Unilateral leg extensions: 80x12, 13, 11+6

Elliptical: 12 minutes

2/8/24

Y raises: 10x12, 22.5x13, 12, 8
Cable press: 80x12, 10+2, 6+3
Pec deck: 140x8, 10, 10
Reverse pec deck: 80x15, 13, 11, 10
Dip machine: 165x14, 10+4, 8+4
Single arm DB overhead extension: 20x8, 8, 7
Cross body tricep pushdowns: 30x12, 14, 14, 12

Incline treadmill: 20 minutes

2/9/24

Assisted pull ups: 4x10x-91
Dual handle pulldowns: 150x11, 9+2, 7+4
Seated cable row: 4x10x165
Lat prayers: 80x14, 11, 11
DB curls: 30x12, 10, 7
Incline curls: 3x7x25

Elliptical: 25 minutes (145 average HR)

Everything felt good but I still get a lot of tricep activation with lat prayers.

2/10/24

Prone leg curls: 2x10x70, 105x10, 8+3, 8+2
Adductors: 85x15, 16, 15
Hack squat: 3x10x185
RDL: 150x8, 240x10, 3x10x290
Back extensions: 3x12x+25
Leg extensions: 170x15, 13, 11

I'm taking the Evoken approach to legs. No reason to crush my soul every time I train legs, especially on hack squats, Bulgarian split squats, etc., and especially when I'm fresh off a deload. I left some reps in the tank on everything except leg curls and leg extensions.

2/11/24 - full court basketball

2/13/24

Y raises: 25x11, 10, 8+2
Cable press: 82.5x12, 10+2, 7+3
Lat raise machine: 3x10x80
Pec deck: 135x10, 10, 10+3
Reverse pec deck: 85x12, 12, 10, 10
Cross body tricep pushdown: 40x12, 10, 8+4, 8+4
Tricep cable overhead extension: 3x8x70

2/14/24

Assisted pull ups: warm up - 5 sets
Seated unilateral calf raise: 2x13x55
Alternating DB curls: 30x13, 11, 7+4
Chest supported t-bar row: 90x6, 135x10, 8+2, 5+3+2
Seated cable row: 180x9, 7+2, 5+3+1
Lat prayers: 90x12, 11, 10, 8+3
Incline DB curls: 25x12, 9, 6

Work has been busy, which means I was rushed for time again. So I cut cardio and abs. Perhaps tomorrow.

2/15/24

Prone leg curls: 2x10x70, 110x10, 8+2, 7+3
Leg adductors: 100x15, 15, 12, 12
Standing calf raises on squat machine: 3x10x135
Squat machine: 3x10x135
Back extensions: +25 x 13, 12, 13, 11
Leg extensions: 175x15, 13, 10, 10, 10

Incline treadmill: 20 minutes @ 7% / 2.8 mph

Sleep was terrible. I have a 14 year old terminal dog that wakes me up every few hours to go outside, which makes for awful sleeping. Went to the gym this morning completely exhausted, but did what I could. No split squats or RDLs because I just didn't have it in me today. In hindsight, I should've stayed in bed and went to workout later or taken a rest day altogether.

Oh man, sorry to hear about your dog. That's really sad and one of my biggest fears.

Yeah, we're all quite bummed about it, especially my wife. He's got masses on his liver, but has been hanging in there and generally doing ok, all things considered. But he needs to go to the bathroom repeatedly throughout the night, and probably only has a few months left. That's how it goes with dogs though I suppose; you're likely to outlive them, so you give them the best life you can, which is what we've done.

2/16/24

Cable lateral raises: 10x16, 20x15, 10, 12
Cable press: 40x10, 60x5, 70x16, 12, 10, 10
Pec deck: 115x12, 12, 12+4
Reverse pec deck: 70x16, 13
Lat raise machine: 50x21, 55x15, 12+5
NG unilateral cable pushdown: 40x15, 10+5, 8+6
Tricep overhead cable extension: 70x12, 8, 8

Elliptical 12 minutes

Slept muched better, so this was a much better training session, naturally. Cardio was cut short again, but I'll survive.

2/17/24

Assisted pull up: warm ups sets up to -20x5, bw x 4
Chest supported t-bar row (NG): 135x10, 6+2, 5+3+2, 90x8
Seated plate loaded row: 180x11, 11, 230x7, 180x9
NG lat pull down: 150x8, 6+2 partials, 6+3 partials, 105x15
Lat prayers: 110x10, 8+3, 5+4
DB curls: 30x15, 9, 6+3, 10
Calf raises on squat machine: 135x13, 11, 9

I did last set of curls after calf raises, so 4ish minutes rest, since I rested 1 minute between sets of calf raises.