Exodus Strength

***This Week in Push-ups!!!***

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1/13 - 22
1/14 - 22

—continued—

Jogmill, pyramid
2.5 miles in 27:10
Adjusting my brain to my treadmill being .5 mph slower.
I could be faster, but my walking (which I don’t train) should feel equally changed I would think.

Diet day 8/33
201.9/203.2

GGBB 2.2

At the Y

squat
255x8@9?8.5?
—ss w/—
Dips
BW x10
+25x8
+45x12@8, x6x4

4 minutes of “now what?”ery,
Then 2 rounds of mini blasters
Time 40 minutes, if that
Going forward I should probably do machine row and leg curls and call it a day.

ETA1 Went to finish the work out but my quads are still toast from the leg blasters

ETA2 tried just going to sleep, but ended up eat food and doing

lying leg curls
25x16
30x10x4

cable row
90x15
100x10, x8x4

Diet day 8/34
Joggermill, 14:1
2.4 miles in 28:50
Gave up

Un gave up

Again-mill 9:1
1.2 miles in 15 minutes

Massive quad DOMS from yesterday.
Diet was better today.

Diet day 9/34
201.8/203.0

GGBB 2.4

Beat then family home

jogmill , interval pyramid
2 miles in 20:26

**At the Y**
Incline Bench rack was taken
135x12@9

Press
100x10@9, x5x4
—ss w/
NGPU
BW x10x3, x5x3

Incline Bench
135x8,6,5,5

cable row
60x20
70x5
60x6

Lateral Raise machine
50x12,8
40x9

Plate raise
25x10x3

Cable hammer curls
37.5x16
27.5x5
17.5x5 or something like that. No rest went to active failure

Time: 50 minutes, while girls were in ballet

Gonna move some stuff around to take advantage of using the Y on squat and press days. Kinda excited for machine stuff.

sick day...
Diet day 10/34
201.3/202.9

GGBB 2.5

Band assisted Nordic Curls
orange x7x4
--ss w/--
deadlift warm ups

Deadlift
355x9@9, x5,5,4,4

SSB squat
200x13@9, x7,7,6,6
this took me 80 minutes
taking it easy, but hoping the adrenal dump helps

TBDL
210x20 easy about 40 seconds
this where this goes, at the end of DL day



I'll do the rest later

augeleven wrote: ↑Thu Jan 12, 2023 9:57 am SSB squat
200x13@9, x7,7,6,6
this took me 80 minutes
taking it easy, but hoping the adrenal dump helps

Just the squats took 80 min, or the whole session?

Allentown wrote: ↑Thu Jan 12, 2023 1:02 pm

augeleven wrote: ↑Thu Jan 12, 2023 9:57 am SSB squat
200x13@9, x7,7,6,6
this took me 80 minutes
taking it easy, but hoping the adrenal dump helps

Just the squats took 80 min, or the whole session?

The whole session. Generally that would take 40ish minutes.

GGBB 2.5 continued

EZ curls
60x12 @9.something
60x6x4, 1 min rest

after kidbed

Mini leg blasters
3 rounds with 2 minute rests

TB Shrugs
210x15x3

Cable leg curls
30x15,12,10

hamstrings are now toast. cool.

Diet day 13/34

Spending the weekend at my sister’s house with the daughters to give the wife a break. Last run of the week got cancelled, but I went on a short walk with the girls through an abandoned orchard and did some pull-ups in the laundry room.
I should be back tonight and start week 3 - we will see.

Yesterday - 47 chin-ups in sets of 10 (and 7…)

Today
GGBB 3.1

Pullaparts
Green x20x3,15
— ss w/—
Bench warmups

Bench Press
205x8@9.5 downsliding…
205x4x5 extra set
—ss w/—
NGPU
bw x8, +25x8@9 grrrr
+25x4x5

NGCBP
150x12@9, x8x4 2/3s sets
—ss w/—
Upright Row
60x12,12,10,10

Lateral Raise
15s x15,12,10

Time 68 minutes

Jogmill 14:1
2.3 miles in 28:10
Considering running more since I missed a whole run

Diet day 14/34
202.0/202.5

GGBB 3.2

Squat
Worked up to 255x4 - quit

Later that day
205x8@9
x4x5

Warmed up dips - shoulders are junk. Quit

RDL
Worked up to 225x10. Quit. Feel pretty defeated.

Also overate today. +5days on the diet

** This week in Push-ups!!**

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1-19 - 24
1-20 - 24
1-21 - 24

Diet day 14 of 39
203.8/202.6

Jogmill, 14:1
6 miles in 1:14:34

Diet day 15/39
201.7/202.5

GGBB 3.4

**Not at the Y**

Press, from the floor
105x9@9
105x5,5,4,4
—ss w/
Chin-ups, chest to bar
BW x10,10,7,7,7,5,5,5

Incline Bench
140x12@8
X9,8,8,8

Lateral Raise
20s x15,10
15s x13,12

Plate raise
25x12x3

Triceps Extension
35x20,12,8

jogmill , interval pyramid
2.5 miles in 27:40

Time: 1:44 minutes, including run

Girls ballet class was an exhibition, so I watched ballet for an hour. Cute stuff.

3 weeks is enough of trying to get more reps, I assume I’ll be spinning my wheels, so I’m gonna take small jumps for a bit, then go back to the beginning and try for bigger rep PRs.

got in super late

16/39

201.8/202.4

worked upt a 365x3 deadlift. too tired. did my pushups and stopped.
gonna try to get my run in before my gig tomorrow,
then deadlift on saturday.

another late night

16/39
201.1/202.3

ggbb 3.5 take 2

deadlift
365x8@8
x4x4

ssb squat
185 andquit. too tired

augeleven wrote:Waaaa! Why won’t my squat go up?!??

augeleven also wrote:I was supposed to squat but I was too… tired… waaaa!

Diet day 17/39
201.3/202.2

GGBB 3.5 take 2 part b

SSB squat
210x12@8, x6x4

Later while cleaning
Band assisted Nordic Curls
Orange x8x4

Laterer
EZ curls, 2 min rest
60x15,x10x3

Last night

Jogmill, 6:1
2.5 miles in 33:50
Shut it down due to shins.

—Today—

Diet day 17/39
200.7/202.1

GGBB 4.1

pullaparts
Green x 20,x15x3
—ss w/—
Bench warmup

Bench
210x8@9
210x4x4 first set paused
—ss w/
NGPU
BW x6
+25x6@8
+25 x4x4

NGCBP
155x12@9.5
155x8x4
—ss w/—
Upright row
60x12x4

Time: forgot to track, but about 50 minutes to an hour.

I’ll do small exercises and jog later

—This week in push-ups—

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1/28 - ooops…