Exodus Strength

11/13/23 - GPP

Rear Delt Flye
12s x 20 x 3

Stationary Bike
LISS - 20 minutes


11/14/23 - 2-week Montana Method - W2D2

LBS w/belt
280 x 3
325 x 2
360 x 1 x 2
390 x 1
420 x 1

Bench
160 x 3
185 x 2
205 x 1 x 2
225 x 1 x 2
245 x 1

CG Bench
170 x 9, 10, 9

DL w/belt
485 x 1
420 x 4 x 4

11/16/23 - 2-week Montana Method - W2D3

LBS w/belt
380 x 3 x 6

Bench
215 x 3 x 6
215 x 4

SGDL, no belt
315 x 4
315 x 5 x 3

11/17/23 - 2-week Montana Method - W2D4

OHP w/belt
10-minute density: 140 x 30 reps

Chin-up
7-minute density: BW x 40 reps

EZ-Bar Overhead Triceps Extension
65 x 13, 11, 10

BB Curl
80 x 10
75 x 9
65 x 12

Ab Roller
7-minute density: 46 reps

11/19/23 - My Own DUP - W1D1

CG Bench
185 x 8 x 3

Low Incline DB Bench
53s x 17, 15

LBS w/belt
425 x 1 @7.5
405 x 2 x 3

Deficit DL w/belt
385 x 4 x 4

Leaving town on Tuesday, so just doing day 1 of a program of my own design today.

11/20/23 - Accessories

Chin-up
7-minute density: 42 reps

Thumbs-down Lateral Raise
17s x 12, 10, 11

DB Curl
myo-reps: 25.5s x 15, 6, 5, 5, 4

Ab Roller
7-minute density: 45 reps

11/21/23

Bench
250 x 1
235 x 2 x 3

HBS w/belt
275 x 10 x 3

DUP with Upper Body Hypertrophy Emphasis - W1D1

Incline Bench w/pause
195 x 5 x 3

DB Bench
63s x 12, 10

LBS w/belt
430 x 1
405 x 2 x 3

3-inch Deficit DL w/belt
385 x 4 x 2
395 x 4

Overhead Triceps Extension
55 x 14, 12

11/28/23 - DUP with Upper Body Hypertrophy Emphasis - W1D2

Bench
245 x 1
250 x 1

Low Incline DB Bench
63s x 12, 10, 10

Higher Incline DB Flye
33s x 12
28s x 14

Chin-up
12, 9, 9

HBS w/belt
275 x 10 x 3

DB Curl
7-minute density: 28s x 43 reps

11/30/23 - DUP with Upper Body Hypertrophy Emphasis - W1D3

2-count Paused LBS w/belt
325 x 4 x 3
335 x 4

2-count Paused Bench
200 x 4 x 5

RDL
300 x 10, 10, 8

12/6/23 - DUP with Upper Body Hypertrophy Emphasis - W1D1

Incline Bench w/pause
190 x 5 x 3

DB Bench
63s x 10 x 2

LBS w/belt
415 x 1
385 x 2 x 2

3-inch Deficit DL w/belt
385 x 4 x 3

Overhead EZ-bar Tri Extensions
55 x 14, 12, 12

Getting over a bout of food poisoning. Lost over 3 pounds in 2 days - down to 179.2. Went okay considering.

12/8/23 - DUP with Upper Body Hypertrophy Emphasis - W1D2

Bench
235 x 1

Low Incline DB Bench
63s x 12, 10, 10

Slightly higher Incline Flye
33s x 13, 11

HBS w/belt
275 x 10 x 3

DB Curl
myo-reps: 28s x 13, 6, 5, 5 3


12/9/23 - Accessories

DB OHP
53s x 9, 8, 8

Standing Calf Raise
135 x 12 x 3

Skull Crusher
65 x 11, 10

Ab Rollout
6 minute density: 47 reps


High stress, little sleep, and food poisoning earlier this week have really tanked my training and strength. Hopefully I can get back on track after the holidays.

12/12/23 - DUP with Upper Body Hypertrophy Emphasis - W1D3

2-count Paused LBS w/belt
335 x 4 x 3
340 x 4

2-count Paused Bench
200 x 4 x 6

RDL
275 x 10 x 3

Dip
BW x 11

12/13/23 - DUP with Upper Body Hypertrophy Emphasis - Accessories

Arnold Press
33s x 10 x 3

Inverted Row
10 x 3

Overheas EZ bar Tri Ext
65 x 9 x 3

DB Curl
33s x 10, 8, 8

12/16/23 - DUP with Upper Body Hypertrophy Emphasis - W1D1

Incline Bench
197.5 x 5 (misload)
192.5 x 5 x 2
185 x 5

DB bench
63s x 10, 9, 9

LBS w/belt
420 x 1
390 x 2 x 3

3-inch Deficit DL
405 x 4
390 x 4 x 2

12/18/23 - DUP with Upper Body Hypertrophy Emphasis - W1D2

Low Incline Bench
175 x 8 x 4

Low Incline DB Flye
33s x 14, 12, 10

HBS w/belt
280 x 10 x 3


12/20/23 - DUP with Upper Body Hypertrophy Emphasis - W1D3

2-count Pause LBS w/belt
350 x 4 x 4

2-count Paused Bench
205 x 4 x 6

RDL
275 x 10 x 3

12/22/23 - DUP with Upper Body Hypertrophy Emphasis - W1D1

Incline Bench w/pause
195 x 5 x 3
190 x 5 x 2

DB Bench
63s x 10 x 3

LBS w/belt
425 x 1
395 x 2 x 3

3-inch Deficit DL w/belt
415 x 4 x 3

1/5/24 - Upper/Lower Split LP - W1D1 - Upper

Bench w/pause
175 x 5
185 x 5
200 x 5

OHP w/belt
115 x 5
125 x 5
135 x 5

Dip
BW x 14, 9, 8

Back from NYC. Easing back into training with an upper/lower split LP.

1/6/24 - Upper/Lower Split LP - W1D2 - Lower

LBS w/belt
315 x 5
335 x 5
350 x 5

DL w/belt
365 x 5

Chin-up
BW x 11, 9, 8

DB Curl
33s x 8

Felt really weak. Strained my right oblique. Ugh.

1/8/24 - Upper/Lower Split LP - W1D3 - Upper

Bench w/pause
205 x 5 x 3

OHP w/belt
130 x 5 x 3

Dip
BW x 14, 10, 9

1/10/24 - Upper/Lower Split LP - W1D4 - Lower

LBS w/belt
355 x 5 x 3

DL w/belt
405 x 5

DB Chest-supported Row
63s x 12 x 3

BB Curl
75 x 10
65 x 10

Tried to train yesterday, but my right hamstring was not having it. Felt fine today.