Exodus Strength

2/18/24

HBS w/belt
290 x 10 x 3

DB Lateral Raise
23s x 13, 11, 9

One-armed Overhead Tri Extension
23 x 10, 9, 8 (right arm still surprisingly weak)

BB Curl
85 x 10
80 x 10
75 x 10

2/20/24

2-count Paused Bench
205 x 4 x 5

RDL
285 x 10, 10, 9

Pull-up
7-minute density: 31 reps

2/22/24

Low Incline Bench w/pause
200 x 5 x 2
195 x 5 x 2

DB Bench
63s x 11, 10, 10

2-count LBS w/belt
355 x 4 x 3

2/24/24

Sumo DL w/belt
365 x 4 x 5

CG Bench
185 x 10, 9, 8, 8, 7

DB Flye
35.5s x 12, 10, 9

Inverted Row
7-minute density: BW x 39 reps

Lower back was feeling kind of weird, so I went with sumo DL instead of conventional. I am much weaker on sumos. Might switch for a while to try something new.

2/26/24

LBS w/belt
430 x 1
395 x 2 x 4

2-count Paused Bench
210 x 4 x 5

Thumbs-down Lateral Raise
18s x 12, 10, 10, 11


2/27/24

RDL
295 x 10, 10, 9

Chin-up
7-minute density: 36 reps

Dip (triceps emphasis - upright position)
BW x 9, 9, 8

DB Curl
33s x 11, 9

you seem to have a good mix between strength work and muscle growth / hypertrophy work

2/29/24

Low Incline Bench w/pause
200 x 5 x 4

DB Bench
63s x 11 x 3

HBS w/belt
295 x 10 x 3

cole wrote: ↑Wed Feb 28, 2024 12:48 pm you seem to have a good mix between strength work and muscle growth / hypertrophy work

Thanks, my training lately is my attempt at a DUP approach. My schedule is pretty tight these days, so I just do what I can when I can while trying to rotate power, strength, and hypertrophy (though I haven't done much power work for bench or deads lately). I've also thrown in some extra chest hypertrophy work as I'm really trying to get my chest to grow a little.

3/2/24

Sumo DL w/belt
385 x 4, 4, 3 (strained right oblique)

CG Bench
185 x 11, 10, 10, 8, 8

Chest Dip
BW x 11, 10

Right oblique hurts a lot. Hopefully, it will heal quickly.

3/4/24

2-count Paused Bench
245 x 1
210 x 4 x 5

2-count Paused LBS w/belt
365 x 3 x 2

DB Flye
35.5s x 14, 12, 11

Right oblique felt mostly okay. Decided to call squats after 2 sets.

3/7/24

Pin Bench
200 x 5
205 x 5
210 x 5 x 3

DL w/belt
425 x 4 x 4

Alternating DB Incline Bench
63s x 10, 8, right arm only: 8

DB Chest-supported Row
63s x 12, 11, 11

Found out recently that my a1c is in the pre-diabetic range despite exercising a lot, maintaining a healthy weight, and abstaining from alcohol and other drugs. My testosterone is also slightly below the normal range. Aging sucks.

OckhamsRazor wrote: ↑Thu Mar 07, 2024 10:13 am My testosterone is also slightly below the normal range. Aging sucks.

Welcome to the club. Although I will say im not sure that the numbers (without symptoms) mean too much. From my understanding there is a lot of variety and differences in receptor sensitivity, hence the wide "normal" range. Some dude's 300 may be another dudes 600 and vice versa.

3/8/24

CG Bench
185 x 11, 10, 10, 10

DB Incline Flye
33s x 15, 13, 13

HBS w/belt
300 x 10 x 3


3/9/24

chin-up
7-minute density: 41 reps

Thumbs-down Lateral Raise
18s x 13, 11, 11

One-armed DB Overhead Tri Ext
18 x 19, 15, 15

BB Curl
75 x 13, 13, 12

cole wrote: ↑Thu Mar 07, 2024 11:44 am Welcome to the club. Although I will say im not sure that the numbers (without symptoms) mean too much. From my understanding there is a lot of variety and differences in receptor sensitivity, hence the wide "normal" range. Some dude's 300 may be another dudes 600 and vice versa.

Yeah, my doctor wants me to take the test again in about a week to confirm. Not sure what she has in mind if it is again below normal. We'll see.

3/11/24

2-count Paused Bench
250 x 1
210 x 4 x 5

RDL
285 x 11, 10, 10

Triceps Dip
BW x 10, 9, 9

3/12/24

LBS w/belt
425 x 1
405 x 2 x 5

Arnold Press
35.5s x 11, 10, 10, 10

Inverted Row
7 minute density: 45 reps

3/16/24

Pin Bench
215 x 5 x 5

DL w/belt
430 x 4 x 4

One-armed Incline DB Bench
63 x 11, 10, 10

Rear Delt Flye
15 x 15, 15, 13

3/18/24

CG Bench
190 x 11, 10, 9, 9

HBS w/belt
305 x 10 x 3

Incline DB Flye
35.5s x 15, 12, 12

Chin-up
7-minute density: 39 reps

3/19/24

SLDL, no belt
280 x 11, 10, 10

DB Lateral Raise
23s x 13, 12, 12

Triceps Dip
BW x 11, 11, 10

3/21/24

2-count Paused Bench
215 x 4 x 5

One-armed DB Row
63 x 15
73 x 13 x 3

2-count Paused LBS w/belt
355 x 4 x 4