Exodus Strength

May 12
Arms
BW 208.4
Pause bench
185x3x5

Yates row
147x12x3

DB bench
60x12,11,10

Arnold press
25x18,18,18,16

Did an extra ~2 reps by volume of pause bench, but dropped a rep each of DB bench and Arnold press. Whatevs.

May 13
GPP
BW 208.4

BFR Triceps press down
41x15x5
BFR DB concentration curl
25x12x5

Ab wheel
8x5
Horizontal ring row
6x5

Had to get in a quicky before wife left for a 5K. Just did the important stuff.

Mar 15
Legs
BW 206.8

LBBS
315x2x5 (+1)

OHP
100x8x3

Sumo DL
345x5x4

Heel elevated squat
43

May 16
Arms
BW 207.0
Bench
205x2x5
(Drop sets)
185x3
155x10
135x10

RDL
360x8x3

Floor press
140x12x3

Lateral raise
5x21x2

Good. Well bench was hard, which is eternally frustrating at this weight, but still.

May 17
GPP
BW 207.8
Treadmill run
1mi

Lat pull down
121x12x5
Ab wheel
6x8

2 arm pulley curl
42x20,5x12 (+5 reps last set)

LTE
66x20, 5x12 (+3 reps past set)

May 18
Legs
BW
DL
405x4x5 (+1 rep last set)

Dips
30x5x3

Front squat
150x8x3

56min

May 19
Arms
BW 207.6
Pause bench
197x5x5

Yates row
150x12x3

DB bench
60x11f
50x8, 13, 12

3-0-3 tempo Arnold press
20x12x3

Triceps were toasted from this whole week.

May 22
Legs
BW 209.4

LBBS
315x1
275x3x2
+ small chains x3
+ big chains x3
- small chains x3
- big chains + small chains x3
275x3

Partial ROM incline bench
95x12x3

Sumo DL
350x5x4

Damn gas mower dead again, like every spring, so I used the push mower yesterday.

May 23
Arms
BW 209.6
Bench
210x1
171x6x5
156x14

RDL
365x8x3

Floor press
141x12x3

DB lateral raise
10x15, 14

Weight is up from all the revelry over anniversary weekend, but lifting belt seems to fit about the same.

May 24
GPP
BW 208.4
Treadmill
12:00
1.23 mi

Sit up
8x9
Lat pull down
122x12x5

LTE myo
67x20, 5x12

2 arm pulley curl
45x20, 5x12

Tried not to overdo it, add too many extra reps.

May 25
Legs
BW 208.0
DL
455x2
387x5x4 (+1 rep last set)

Dips
25x5x3

Front squat
152x8x3

May 27
GPP

Echo tabata
10::20x8
.88mi

PU & Ab wheel
1,3,5,7,5,3,1,3,5,7,5,3,1,1

BFR triceps press down
42x15x5
BFR concentration curl
25x13,13,13,12,12

May 29
Legs
BW 210.2
LBBS
335x1
278x5x4

Incline bench
100x12x3

Sumo DL
355x5x4

Weight getting up higher than I want. Too much cake.

May 30
Arms
BW 206.4
Bench
205x2x5
185x4
155x12

3-1-3 tempo HBBS
135x6x3

Floor press
142x12x3

Lateral DB raise
5x12x3

Trying to be better about keeping RPE in check for bench work.

May 31
GPP
BW
Treadmill sprints
1.5mi total distance for sprints & walks

Sit up
9x8
Lat pull down
123x12x5

Myo EZ skull crusher
50x20, 5x12

My DB hammer curl
20x20, 5x12

June 1
Legs
BW
DL
405x5x5

Dips
25x5x3

FS
155x8x3

Got new internet and cell yesterday. As cell phone dude was leaving dude asked if there was anything he could pray for us about. Yeah nope.

Allentown wrote: ↑Thu Jun 01, 2023 3:36 am Got new internet and cell yesterday. As cell phone dude was leaving dude asked if there was anything he could pray for us about. Yeah nope.

The cell phone guy. So a complete stranger? Lmao

June 2
Arms
BW 208.8
2 count pause bench
200x2x4
195x2

Yates row
155x12x3

DB bench
60x12,12,10f

Arnold press
30x12x4

broseph wrote: ↑Thu Jun 01, 2023 12:15 pm

Allentown wrote: ↑Thu Jun 01, 2023 3:36 am Got new internet and cell yesterday. As cell phone dude was leaving dude asked if there was anything he could pray for us about. Yeah nope.

The cell phone guy. So a complete stranger? Lmao

He supported MY religion, Saving $60 A Month. Praise the Dollar.

June 5
Legs
BW 208
LBBS
315x3,3,2x3

Incline Bench
105x12x3

Sumo DL (straps)
360x5x4

Did a few one arm curls with the bar, which might be the most satisfying thing I have ever done in the gym. Conceptually I know I cheater curl more than that, but it's a whole ass bar.