OckhamsRazor's Log

[OckhamsRazor]

1/25/23 - EvolveAI - W12D1 - Strength Block 2

LBS w/belt
455 x 1 @7.5
385 x 4 x 3 @6

2-board Bench
235 x 4 x 3 @5.5-6
240 x 4 x 2 @6
245 x 4 @6.5

Pendlay Row
185 x 12, 11 @7

Front-foot Elevated DB Split Squat
33s x 12 x 3

DB RDL
85.5s x 12 x 2

Russian Twist
25 x 10 x 3

App prescribed sets of 4 at 360 for squats, which would have been pointless. I just did 385 instead. Weight was reasonable on bench, but I had to override my bench readiness rating, which the app rated 3/5, and change it to 5/5, and it was still too light initially. Oh well.

[OckhamsRazor]

1/26/23 - EvolveAI - W12D2 - Strength Block 2

CG Bench w/pause
255 x 1 @7
215 x 4 @5
220 x 4 @5.5
220 x 4 @6
225 x 4 @6.5
225 x 4 @7

DB Chest-supported Row
63s x 11 x 2

DB Incline Bench
83s x 10 @7.5
77.5s x 10 @8

Skull Crusher
75 x 10 x 2

DB Hammer Curl
33s x 13, 11

App told me to do my bench sets at 205, so I started at 215 - worked out pretty well.

[OckhamsRazor]

1/29/23 - EvolveAI - W12D4 - Strength Block 2

Comp Bench
265 x 1 @8
230 x 4 x 5 @6-7

Pull-up
BW x 10, 10, 8

DB Lateral Raise
23s x 12, 11, 11

Dip
+35 x 10, 11, 10

DB Curl
33s x 10 x 3

Finally got covid. I skipped day 3 of this week as I didn't feel like doing a bunch of deads and squats. Felt pretty good considering being sick. The app once again recommended sets of 4 at about 73% (210) for bench, but I just did 230 instead.

[OckhamsRazor]

1/31/23 - EvolveAI - W13D1 - Strength Block 2

LBS w/belt
460 x 1 @8
390 x 4 x 3 @6-6.5

2-board Bench
245 x 4 x 6 @6-7

Pendlay Row
185 x 10 x 2

Front-foot elevated DB Split Squat
33s x 10 x 3

DB RDL
88s x 10 x 2

Weight Situp
+45 x 14 x 2

[OckhamsRazor]

2/1/23 - EvolveAI - W13D2 - Strength Block 2

CG Bench w/pause
260 x 1 @8
225 x 4 x 3 @6.5-7
220 x 4 x 2 @6.5

DB Chest-supported Row
63s x 12 x 2

Incline DB Bench
83s x 10 @9
73s x 10 @7

Skull Crusher
75 x 11, 10

DB Hammer Curl
33s x 13, 11

[OckhamsRazor]

2/2/23 - Cardio

Run/walk
15.5 minutes: 1.3 miles

[OckhamsRazor]

2/4/23 - EvolveAI - W13D3 - Strength Block 2

DL w/belt
505 x 1 @7
460 x 3 x 5 @6-7

Comp Bench (Technique)
205 x 4 x 3

Paused LBS, no belt
340 x 3 @6.5
345 x 3 @7

Good Morning
205 x 6
210 x 6
215 x 6

DB Step-up
43s x 12 x 2

Russian Twist
25 x 10,11

[OckhamsRazor]

2/5/23 - EvolveAI - W13D4 - Strength Block 2

Comp Bench
270 x 1 @8.5
230 x 4 x 6 @6-7

Pull-up
BW x 10, 10, 9

DB Lateral Raise
25.5s x 12, 10, 10

DIp
+35 x 11, 10, 10

DB Curl
33s x 10, 11, 9

[OckhamsRazor]

2/8/23 - EvolveAI - W14D1 - Strength Block 2

LBS w/belt
465 x 1 @8.5
390 x 4 @6
400 x 4 x 4 @7-7.5

2-board Bench
255 x 4 @7.5
250 x 4 x 4 @7-8

Pendlay Row
195 x 10 x 2

Front-foot Elevated DB Split Squat
33s x 12 x 3

DB RDL
93s x 12 x 2

Weighted Situp
+45 x 16 x 2

[OckhamsRazor]

2/9/23 - EvolveAI - W14D2 - Strength Block 2

CG Bench w/pause
260 x 1 @8
225 x 4 @6
230 x 4 x 4 @6.5-7.5

DB Chest-supported Row
63s x 13, 12

DB Incline Bench
73s x 12, 10

Skull Crusher
75 x 10 x 2

EZ Bar Curl
75 x 12, 11

[OckhamsRazor]

2/10/23 - Cardio

Run/walk
18 minutes: 1.5 miles

Covid was not so bad, but it does seem to have sapped my already crappy cardio fitness and overall energy somewhat.

[OckhamsRazor]

2/11/23 - EvolveAI - W14D3 - Strength Block 2

DL w/belt
510 x 1 @9
460 x 3 x 2 @7

Comp Bench (Technique)
205 x 4, 3, 3

Paused LBS, no belt
355 x 3 x 2

Good Morning
225 x 6 x 3

DB Step-up
43s x 12 x 2

Russian Twist
25 x 13, 11



2/12/23 - EvolveAI - W14D4 - Strength Block 2

Comp Bench
275 x 1 @9
230 x 4 @6
235 x 4 x 6 @6.5-8

Pull-up
BW x 10, 10, 9

DB Lateral Raise
23s x 12, 12, 10

Dip
+35 x 11, 10, 10

DB Curl
33s x 11, 10, 10

[OckhamsRazor]

2/15/23 - EvolveAI - W15D1 - Deload

LBS w/belt
455 x 1 @7.5
405 x 4 @7

2-board Bench
250 x 4 x 2

Pendlay Row
185 x 10 x 2

Front-foot-elevated DB Split Squat
33s x 10 x 3

DB RDL
93s x 12, 10

Weighted Situp
+45 x 18, 15

[OckhamsRazor]

2/16/23 - EvolveAI - W15D2 - Deload

CG Bench w/pause
255 x 1 @7
235 x 4 @7

DB Chest-supported Row
63s x 11 x 2

DB Incline Bench
63s x 12 x 2

Skull Crusher
70 x 11 x 2

DB Hammer Curl
33s x 11 x 2

[OckhamsRazor]

2/17/23 - Cardio

Run/walk
20 minutes - 1.7 miles

[OckhamsRazor]

2/19/23 - EvolveAI - W15D3 - Deload

DL w/belt
505 x 1 @7.5
455 x 3 @6.5

Comp Bench
205 x 4 x 3

Paused LBS, no belt
355 x 3 x 2

Good Morning
205 x 6 x 3

Step-up
43s x 10 x 2

Russian Twist
25 x 12 x 2

[OckhamsRazor]

2/22/23 - EvolveAI - W16D1 - Strength Block 3

LBS w/belt
455 x 1 @7.5
365 x 5 x 4 @5-6

2-board Bench
235 x 5 x 5 @6.5-7

Pendlay Row
185 x 12 x 2

DB Step-up
43s x 12 x 3

DB RDL
93s x 12 x 2

Weighted Situp
+70 x 12 x 3

Despite the app's informing me that volume would be going down slightly and intensity would be going up slightly this block, the opposite seems to be happening.

[OckhamsRazor]

2/24/23 - EvolveAI - W16D2 - Strength Block 3

CG Bench w/pause
260 x 1 @8
215 x 5 x 3 @6-7
210 x 5 x 2 @6.5

DB Chest-supported Row
63s x 12 x 2

DB Incline Bench
63s x 15, 13 @6, 7

Diamond Push-up
BW x 15, 12

DB Hammer Curl
28s x 15, 14

[OckhamsRazor]

2/26/23 - EvolveAI - W16D3 - Strength Block 3

DL w/belt
515 x 1 @8
405 x 4 @4
415 x 4 @5
425 x 4 @5.5
440 x 4 @6

BB Skullcrusher
65 x 13, 12, 12, 12

Paused LBS, no belt
335 x 4 @6.5
350 x 4 @7.5
350 x 4 @8

Good Morning
225 x 6 x 3 @6-6.5

DB Bulgarian Split Squat
23s x 12 x 2

Russian Twist
25 x 12 x 2

[OckhamsRazor]

2/27/23 - EvolveAI - W16D4 - Strength Block 3

Comp Bench
270 x 1 @9
225 x 5 @6.5
220 x 5 x 5 @6-7

Pull-up
BW x 12
+mini band x 12
+2 mini bands x 12

Upright Row
65 x 14, 13, 14

Dip
+25 x 14, 12
BW x 15

BB Curl
65 x 14, 13, 11