Exodus Strength

9/11/22
3ct Pause Bench: 187 x 6
High bar squat: 275 x 10, 250 x 10 x 3
Snatch grip RDL: 225 x 10 x 2, 225 x 15
Leg Extension: 60 x 18, 60 x 16 x 2

9/12/22
303 Tempo Squat: 315 x 6
Board Press: 200 x 9, 180 x 12,10,9
Machine Shoulder Press: 185 x 10,8,8
Machine Fly: 50 x 18,15,15
Trice Pressdown: 10 plate x 15 x 3

9/13/22
3ct Pause Bench: 205 x 3 x 2
Rack Pull: 405 x 12, 380 x 10 x 2, 380 x 8
Chin up: BW x 10,8,8
Rear Delt Flye: 9 x 20 x 3
Ab Wheel: 15, 2 x 12

9/15/22
3ct Pause Bench: 175 x 8
SSB Squat: 305 x 10, 290 x 12,8
SSB GM: 170 x 12 x 3
RFESS: 50’s x 15,15,12

Squatting in flats for the first time in years; actually felt really good

9/19/22
1ct Pause Bench: 205 x 3, 170 x 5 x 4
Larsen Press: 175 x 6, 175 x 3 x 2
Wide Pulldown: 130 x 20, 140 x 15 x 2
DB Curl: 35 x 18,15,15

Running: 5 min on, 1 min off x 3 rounds (1.85 miles, easy-moderate effort)

Signed up for a 5k last week of October with the girlfriend. See how this goes; cardio recently has been incline walking and occasional bike HIIT.

9/20/22
Squat: 360 x 3, 325 x 5 x 5
Belt Squat: 4 pps x 8 x 2
SLDL: 270 x 5 x 3
Sit up: 3 x 10

9/21/22
Run 6’ on, 1’ off; 3 rounds

9/22/22
Press: 135 x 3, 120 x 5 x 5
CGBP: 175 x 6 x 4
Dips: 3 x 8

9/23/22
Deficit Deadlift: 420 x 3, 375 x 5 x 4
SSB Squat: 290 x 6 x 4
Chins: 3 x 8

9/26/22
Bench: 210 x 3, 187 x 5 x 5
Larsen Press: 170 x 8 x 3
Pull up: 8,6,6

Run: 7’ on 1’ off x 3 rounds

9/27/22
Squat: 375 x 1, 335 x 5 x 5
RDL: 270 x 6, 310 x 6 x 2, 320 x 6
GHD Back Ext: 3 x 12
GHD Sit Up: 12,12,10

9/28/22
Press: 145 x 1, 135 x 5 x 5
CGBP: 180 x 6 x 4
Chin up: 8, 4 x 5r (7’ block)

10/9/22:
Bench: 165 x 12, 175 x 12 x 2
Cable Pullover: 140 x 10,11,12, 160 x 8
Seated Press: 110 x 10 x 3
DB Rear Delt: 25 x 10 x 3
DB Tricep Ext: 65 x 10 x 3
Hanging Leg Raise: 3 x 15
Decline sit up: 3 x 12

15’ LISS incline walk

10/10/22
Deadlift: 315 x 12 x 3
Machine Shrug: 195 x 15, 230 x 8 x 2
Seated Row: 150 x 10 x 3
SSB GM: 155 x 10 x 3
Lat Pulldown: 130 x 10, 130 x 11 x 2, 140 x 8
Alternating DB Curl: 30 x 10 x 3

10/11/22
Squat: 275 x 12 x 3
Smith Calf Raise: 275 x 10 x 3
Lying hamstring curl: 70 x 10 x 3
Machine Split Squat: 185 x 10 x 3
Leg Press: 365 x 10 x 3

LISS

10/14/22
DB incline: 65 x 12, 65 x 10 x 2
Assisted Chin Up: 190 x 12 x 2, 12 x 10
Dips: 210 x 12 x 3
Seated Row: 160 x 14, 160 x 12 x 2
DB Lateral Raise: 22.5 x 15 x 3
Machine Shrug: 205 x 15 x 3

Past couple days of work went pretty long. Go on call starting today until next Friday

10/29/22
Bench: 198 x 7 x 2, 198 x 6
T Bar Row: 110 x 9 x 3
Seated DB Press: 50 x 12 x 3
Close Grip Pulldown: 160 x 12 x 3
EZ Bar LTE: 80 x 12, 80 x 10 x 2
Incline DB Curl: 40 x 10 x 3

10/30/22
Squat: 340 x 6 x 3
SLDL: 295 x 6 x 3
Hack Squat: 245 x 10 x 3
Lying Leg Curl: 120 x 12 x 3
Hammer Strength Crunch: 60 x 15 x 3

Have settled into a plan but fell behind on logging; Andy baker 4 day Hypertrophy split. Gonna run until the new year while dropping body fat (down ~5 lbs in 3 weeks).

11/1/22
DB Incline Bench: 75 x 10,7,7
Chin Up: BW x 12,8,8
Dips: +25 x 10,8, BW x 15
Seated Row: 160 x 15 x 3
DB Lateral Raise: 25 x 15 x 3
Machine Shrug: 275 x 14,12,12

Fell behind on logging again, life more stable now. Down 10 lbs in scale weight… haven’t really felt any diet fatigue may push all the way until the new year

11/13/22
Squat: 365 x 6, 330 x 8
SLDL: 345 x 6, 315 x 10
Hack Squat: 4 pps x 15
Arsenal Lying Leg Curl: 90 x 11, 80 x 14
Machine Ab crunch: 80 x 18

Still doing the KSC template, converting over to the lower volume/higher intensity approach. Have dropped calves from the program… just never really interested in doing them

11/15/22
DB Incline Bench: 75 x 10, 70 x 13
Chin Up: 230 x 8, 205 x 12
Dips: 230 x 6, 205 x 15
Seated Row: 170 x 20, 15
DB Lateral Raise: 30 x 16, 25 x 19
Arsenal Machine Shrug: 285 x 20,12,7

11/17/22
SSB Squat: 325 x 7, 295 x 14
SSB Good morning: 225 x 10, 205 x 15
Leg Extension: 130 x 16, 120 x 20
Leg Curl: 140 x 14, 120 x 18
Leg Raise: 20,18,18