Exodus Strength

Diet day 17/42
202.7/202.1

Late night binge last night

Supposed to squat but couldn’t do it

I might need a break or something

Diet day 17/30 - dropping the added days, as I’m generally too stressed and don’t need more

Was able to squat and RDL before family got home

GGBB 4.2
Squat
260x6@8ish
260x3x5

RDL
185x8x3 I suck at these. Have a hard time feeling these not in the lower back. Hoping I can improve my mechanics with these.

treadmill, 14:1
6 miles in 1:16:55

Dips
bw x10
+35x10x3, x8
cable single leg extensions
a bunch of mucking about
20x15x2

Diet day 18/40
201.7/202.1

GGBB 4.4

Beat the family home again

jogmill , interval pyramid
2.5 miles in 27 minutes. Pushed it to get the even number

**At the Y**
Press
110x6@9 bar was getting out front
110x4x4
—ss w/
NGPU
BW x12, x6x8

Incline Bench
145x8@8.5, x5x4

cable row
70x15,5
60x8

Upright row assuming the bar weighs 10
60x12
70x10

Lateral Raise machine
70x10
60x6
50x8

Triceps pushdown no rest
42.5x20
35x7
30x7
25x7
20x10
15x10

Cable hammer curls
35x15
30x7
25x7
20x7
15x7

Time: 50-55 minutes, while girls were in ballet


ETA cable lateral raises
Empty x15
5 x8

Diet day 19/40
201.7/202.1 again

GGBB 4.5

BANC
— ss w/—
Deadlift warm-ups

Deadlift
375x8@9, x4x4

SSB Squat
220x10@8.5, x5x4

Trap bar shrugs
210x20
230x20,12,12

Cable row
90x15
100x15,12,10

Cable leg curl
30x15,10,8

EZ Curl
60x10,8,6

Lateral Raise
20s x12,10,10

Time 1:40

Diet day 20/40
203.0/202.2

GGBB 4.6
Jogmill, 14:1
6 miles in 1:17

Diet day 20/40
201.5/202.1

GGBB 5.1

pullaparts
Green x 20x3,15
—ss w/—
Bench warmup

Bench
215x6@9 with wraps
215x3x5
—ss w/
NGPU
BW x8
+30x6@9
+30 x4x4

NGCBP
150x12 oops misload
160x11@9
160x7,6,6,5
—ss w/
Upright Row
60x12,12,10,10

DB Flyes
20s x13,20
25s x10?
—ss w/
Tricep Pushdown
40x15x3

Not happy about the dip in bench performance. Gonna commit to keeping the weight reps and sets the same on bench for a couple of weeks and pushing the NGCBP.
Also commuting to using wrist wraps on top sets.

ETA
EZ curl
50 x15x3

Treadmintervals
2.7 miles in 28:45

**This week in push-ups and sit-ups**
push-ups/sit-ups
1/29 - 28/12 plus 30 for missing 1/28
1/30 - 28/12
1/31 - 28/12
2/1 - 28/12
2/2 - 28/12
2/3 -28/12
2/4 - 28/12

Accidentally edited over this day instead of quoting it. Here is a reconstruction

GGBB 5.2

At the Y
squat
265x8@9, x4x4
—ss w/—
Dips
BW x12
+25 x10
+45 x10, x6x5

Leg Press
3 plates x10x3

Seated leg curl
90x10

leg extension
100x15
120x10

Time : 50 minutes

After kidbed
Lat Pulldown
110x15,12,10

Still on day 20/40…
203.0/202.2

GGBB 5.3

Jogmill, 19:1
6 miles in 1:16:17
Knee started feeling weak 2 miles in. Ran through it and focused on form. I’m assuming this is related to me pushing yesterdays squat top set and/or novel legpress and curl/extension stress?

I was watching Carter on Netflix - which is a Korean apocalyptic shootemup. The first person video game cinematography made trip a couple of times- very dizzying.

Diet day 20/40 still…although so far so good
201.9/202.2

GGBB 5.4


jogmill, interval pyramid
2.5 miles in 27 minutes

At the Y
Incline bench someone was in the rack…
155x9@9
155x5x4
—ss w/—
NGPU
BW x12,8,8,6,5

Press
115x3@9 dammit
105x3x3,x2

Lateral raise machine
70x12
60x10

rear delt row
110x15
110x10

stepmill
4 slow minutes waiting for my arms to come back on line

tricep pushdown
50x15,42.5x10,35x5,30x5,25x10
30x10

cable curl
35x15,10,9
Time: 45ish minutes
I have a rushing my rest periods issue in public

bonus round:

EZ curl facepulls
50x10
40x15,12
--ss w/--
upright row
50x10
40x12,8

Full ROM tempo front raises
20x9x3 failing on 9th rep

Upright row, myoreps
20x15, x5,5,4

ok lateral delts are fried now

Got this workout from:


I'm hoping doing more accessories helps my press

augeleven wrote: ↑Tue Jan 31, 2023 8:05 pm Still on day 20/40…
203.0/202.2

GGBB 5.3

Jogmill, 19:1
6 miles in 1:16:17
Knee started feeling weak 2 miles in. Ran through it and focused on form. I’m assuming this is related to me pushing yesterdays squat top set and/or novel legpress and curl/extension stress?

I was watching Carter on Netflix - which is a Korean apocalyptic shootemup. The first person video game cinematography made trip a couple of times- very dizzying.

I just saw a headline, I think in Runners World, that according to a new study people with terrible form aren’t much less efficient or more injury prone than anyone else. Which isn’t totally relevant here, bc I took your log to mean you focused on your form bc of something that had likely already happened, but I thought it was a cool headline so shared it anyway.

If I tried to watch a first person shooter while on my exercise bike I think I would fall off for sure.

Diet day 21/40
201.9/202.1

GGBB 5.5

Deadlift
385x8@9 PR
385x4x4 4s across PR

SSB Squat
230x8@9
230x4x4 might have done 5 sets

Cable row
110x15,12,9
90x12

Cable leg curl
30x15,10,7

EZ Curl
60x10,10,8,8
40x15x2

Facepull
40x20,20,12

Time like 2 hours

21/40
202.9/202.2

Jogmill 19:1
6 miles in 1:13:45
Need to start back up with leg blasters and with the box steps.

Diet day 21/40 should be done. Seriously spinning gears
-NM-/202.3

GGBB 6.1

Facepulls
40x20,50x15x3
—ss w/—
Bench warmup

Bench
215x6@9 with wraps
215x3x5 last 4 sets paused
—ss w/
NGPU
BW x8
+25 x8@9
+25 x4,4,5,5

NGCBP
165x10@9
165x6x4
—ss w/
Upright Row
60x15,12,10,8

DB Flyes
25s x13,10,10
—ss w/
Tricep Pushdown
50x10
45x10
40x12

Time 77 minutes

Bench goals for next week - 215x6 and sets of 4

Jogmill, interval pyramid
2.5 miles in 26:48

**This week in push-ups and sit-ups!**
Pu/Si
2/5 - 30/15 30 was hard.
2/6 - 30/15
2/7 - 30/15
2/8 - 30/15 30 felt easy today

Diet day ??? I think I’m gonna reset the count
1/14 do or di(c)e
202.1/202.3
GGBB 6.2

Not at the Y
squat
270x7@8.5
—ss w/—
Dips
BW x13
+35x10x6

This took 45ish minutes
I am going to do did the rest tonight

RDL *I suck at these…*
135x10
165x10
185x13
205x10
225x10x3 sick low back pump, so I guess I did them wrong again.

Tri Set
BARNC
Orange x15, Green x12
cable row
110x18,15
BANC
Orange x8,10

*** by the way, do it di(c)e is old school punishment style dieting. If my calories go over 3k, I have to do 10 rounds with my exercise dice I got for Christmas last year.