Exodus Strength

11/19/22
DB Bench: 85 x 7, 75 x 11
Wide Pulldown: 180 x 10, 170 x 14
Seated OHP: 120 x 8, 110 x 11
Chest Supported Row: 100 x 10, 90 x 13
Rope Pushdown: 100 x 10, 90 x 11 (lighter back off next session)
DB Curl: 45 x 11, 40 x 16

Good session. New low body weight this AM too.

11/20/22
Paused HBBS: 295 x 9, 265 x 13
RDL: 315 x 12, 285 x 17
Leg Press: 375 x 18
Lying leg curl: 80 x 12, 70 x 15
Ab wheel: 2 x 15, 12

Time to start logging again. December did a OLAD type split with call/the holidays. Started SBS Hypertrophy last week.

1/3/22
SSB SQ: 255 x 9 x 3, 255 x 15
DB BP: 60 x 11 x 3, 60 x 15
RDL: 225 x 11 x 3, 225 x 15
Chins: 3 x 8

1/5/22
Feet Up Bench: 160 x 9 x 3, 160 x 15
Leg Press: 335 x 11 x 3, 335 x 20
DB Press: 40 x 11 x 3, 40 x 18
Seated Row: 160 x 12 x 3

1/7/22
Deficit Deadlift: 325 x 9 x 2, 325 x 12
CGBP: 145 x 11 x 3, 145 x 15
Lat Pulldown: 150 x 15 x 3
DB Hammer curl: 40 x 12,12,10
Lateral Raise: 25 x 15,10,9

1/8/2023
Incline Bench: 140 x 9 x 3, 140 x 14
Hack Squat: 405 x 11 x 3, 405 x 14
Iso Row: 170 x 17,15,15
Machine Crunch: 60 x 18,16,16
Back Extension: 35 x 15,15,12

1/14/22
SSB Sq: 275 x 8 x 3, 275 x 12
DB BP: 65 x 10 x 3, 65 x 13
RDL: 255 x 10 x 2, 255 x 18

First session in almost a week… work has been brutal

1/15/22
Feet up bench: 170 x 8 x 3, 170 x 11
Leg Press: 365 x 10 x 3, 365 x 16
DB Press: 45 x 10 x 3, 45 x 14
Seated Row: 160 x 14,12,12

1/17/23
Deficit Deadlift: 340 x 8 x 2, 340 x 10
CGBP: 150 x 10 x 3, 150 x 16
Lat Pulldown: 150 x 15,15,13
DB Hammer curl: 40 x 14,12,12
Lateral Raise: 25 x 16,15,13

1/19/23
Incline BP: 150 x 8 x 3, 150 x 9
Arsenal Hack Squat: 315 x 10 x 3, 315 x 13
Iso Row: 180 x 14,12,10
GHD back extension: 45 x 15,15,12

1/21/23
SSB SQ: 270 x 9 x 3, 270 x 14
DB Bench: 60 x 11 x 3, 60 x 18
RDL: 250 x 11 x 2, 250 x 20
Chin Up: 4 x 8

Pretty good lift. Gonna see what the spreadsheet spits out for RDL next week/ how deficits go later this week and may bump the weight a bit next session.

1/22/23
Legs up bench: 165 x 9 x 3, 165 x 12
Leg Press: 365 x 11 x 3, 365 x 18
DB Press: 45 x 11 x 3, 45 x 14
Seated Row: 160 x 15,15,12

1/24/23
Deficit Deadlift: 330 x 9 x 2, 330 x 14
CGBP: 150 x 11 x 3, 150 x 16
Pulldown: 160 x 15,12,12
Hammer Curl: 40 x 14,12,12
Lateral Raise: 25 x 17,15,15

Let’s see if I can log again

2/25/23
CGBP: 220 x 1, 165 x 8 x 3, 135 x 12
Dips: 235 x 6,5,5, 225 x 8,7
EZ curl: 85 x 10, 75 x 14
Lateral raise: 30 x 15, 25 x 18,16

2/26/23
Deficit deadlift: 440 x 1, 396 x 4, 308 x 5 x 3
Belt Squat: 405 x 15 x 3
Lying hamstring curl: 70 x 12 x 3
Standing Calf Raise: #10 x 17,13,12

Hips and hamstrings were super tight/twingy today… not really sure why. Took it easy.

2/28/23
Bench: 155 x 6 x 6
Press: 135 x 6, 125 x 8,7, 110 x 12
Chins: 235 x 7, 200 x 12
Dips: 220 x 10, 200 x 15
Arsenal Shrug: 315 x 15, 275 x 20

Misloaded on press, meant to do 3 sets at 125

3/2/22
Squat: 290 x 5 x 5
Deadlift: 345 x 4 x 5
Hack Squat: 275 x 13
Reverse Hyper: 90 x 12 x 3
Machine Crunch: 70 x 12,12,15

3/4/22
Incline Bench: 185 x 1, 170 x 4, 155 x 5 x 3
Chest Supported Row: 85 x 11, 75 x 14
DB Rolling Tricep Ext: 50 x 10, 45 x 12
DB Curl: 45 x 13, 40 x 17
Rear Delt Fly: #10 x 17,10,7

3/7/23
Bench: 175 x 8 x 3
DB Bench: 70 x 12 x 2
Chest Supported Row: 80 x 12,10,9
DB Curl: 45 x 12,10,10
Rope Pushdown: 70 x 14, 80 x 12 x 2
DB Rear Delt Flye: 25 x 15 x 3

3/9/23
Squat: 315 x 8 x 2, 325 x 8
RDL: 275 x 12 x 2
RFESS (machine): 90/side x 12,12,10
Ab wheel (paused): 13,10,10