Exodus Strength

Pull Up
Set 1: 8 reps [Warm-up]
Set 2: 5 reps [Warm-up]
Set 3: 9 reps @ 8
Set 4: 9 reps @ 8.5
Set 5: 8 reps @ 8.5

Notes: Set 1 - 95lbs assistance
Set 2 - 60lbs assistance
Working sets 35lbs assistance

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lb × 10 [Warm-up]
Set 2: 90 lb × 11 @ 8
Set 3: 90 lb × 11 @ 8.5
Set 4: 90 lb × 9 @ 8

Lat Pulldown - Wide Grip (Cable)
Set 1: 70 lb × 8
Set 2: 110 lb × 14 @ 8
Set 3: 110 lb × 13 @ 8.5

Hammer Curl (Dumbbell)
Set 1: 30 lb × 15 @ 8
Set 2: 30 lb × 15 @ 8.5
Set 3: 30 lb × 13 @ 8

Lateral Raise (Dumbbell)
Set 1: 10 lb × 12 [Warm-up]
Set 2: 25 lb × 15 @ 7.5
Set 3: 25 lb × 15 @ 8
Set 4: 25 lb × 15 @ 8.5

Dumbbell Farmers Carry
Set 1: 110 lb × 48 @ 8
Set 2: 110 lb × 34 @ 8

Seated Overhead Press (Dumbbell)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 25 lb × 6 [Warm-up]
Set 3: 40 lb × 8 [Warm-up]
Set 4: 65 lb × 12 @ 8
Set 5: 65 lb × 11 @ 8
Set 6: 65 lb × 10 @ 8.5

Deficit Push-Ups
Set 1: 6 reps [Warm-up]
Set 2: +20 lb × 14 @ 8
Set 3: +20 lb × 12 @ 8

Triceps Dip
Set 1: 8 reps [Warm-up]
Set 2: +25 lb × 12 @ 8
Set 3: +25 lb × 10 @ 8

Triceps Extension (Barbell)
Set 1: 60 lb × 15 @ 8
Set 2: 60 lb × 15 @ 8

Reverse Fly (Dumbbell)
Set 1: 25 lb × 13 @ 7.5
Set 2: 25 lb × 13 @ 8
Set 3: 25 lb × 12 @ 8

You still training dude?

acorn1293 wrote: ↑Tue Jan 19, 2021 3:58 am You still training dude?

I've been looking for an update too...

Well it’s been a long time, but I’m back lol.

Figured I’d started logging again to keep me accountable.

Last year was a very tumultuous year for me, but I’m back training after 2023 being a pretty brutal year.


I’ve been rehabbing a shoulder injury but can sorta press again.

So I’m gonna be following some BBM bodybuilding/powerbuilding programming combined with shoulder rehab programming as I get hopefully can start doing probably chest training again.

I also started running again. So the goal is always being jacked, but regaining my lost athletic base.

Without going into details I had a pretty traumatic childhood in a lot of regards.

I finally started dealing with them in therapy last year. I’m currently estranged from my parents due to their reaction to some things I discussed about them and other family members.

Basically calling me a liar among other things. So I don’t need that in my life while raising my own child.

So I’m not only on a journey of jackedness, but an overall journey of healing and enlightenment too lol.


Todays workout

Bench press 135 3x8

Pendlay row 185 3x6

Low incline dumbbell press 35lbs x12,10,10

Cable upright row 3x15

Not an exciting day. But the first relatively pain free pressing work since November.

So I feel like there’s some light at the end of the tunnel
Finally.

Welcome back! What was the shoulder injury? I've been battling chondritis for a year and a half now and it feels like I will never press again.

Oi! Welcome back!

FilmBuff wrote: ↑Sat Mar 09, 2024 2:44 pm...I don’t need that in my life while raising my own child.

Can relate.

cgeorg wrote: ↑Sat Mar 09, 2024 3:02 pm Welcome back! What was the shoulder injury? I've been battling chondritis for a year and a half now and it feels like I will never press again.

That sounds super painful.

I had a strained supraspinatus causing some serious pain into my shoulder blade and into my tricep.

I also have some bicep tendinitis causing a ton of pain in the joint and through my delt.

I just had some scraping done by an RMT this week and it was so painful, but seemed to help since my ROM improved and my pressing pain was much less than even a week ago.

I’ve been doing a boatload of external rotations and other prehab/rehab work.

My pressing is still like 30% of what it normally is, but before it was like 10% lol.

I probably could have gone higher but didn’t wanna push my luck.

I and some dry needling done too, which helped release some super painful trigger points.

Some people claim they’re not super effective, but I’ve seen studies that show them to be beneficial and they’ve been helpful for me in the past.

Renascent wrote: ↑Sat Mar 09, 2024 3:03 pm Oi! Welcome back!

FilmBuff wrote: ↑Sat Mar 09, 2024 2:44 pm...I don’t need that in my life while raising my own child.

Can relate.

Gotta love family dysfunction lol

Welcome back. Looks like you last logged before I got all obsessive about reading everyone’s logs, so I took a read through. You’re strong af. Looking forward to following along.

DCR wrote: ↑Sat Mar 09, 2024 3:41 pm Welcome back. Looks like you last logged before I got all obsessive about reading everyone’s logs, so I took a read through. You’re strong af. Looking forward to following along.

Welcome to the shitshow haha.

I’m definitely nowhere near my peak, but I’m mainly interested in physique the last few years, but I’m trying to create more balance with more cardio and seeking out some objective strength measures for some motivation.

I’ve always wanted to bench 4 plates. Most I’ve ever done at 210 was 335 for a triple, so if i could sniff even that again for like 5-7 I’d be cool with it.

My car is in the shop for some repairs to the bumper, so got a rental this week. Terrible ergonomics so it’s wrecked my back and I’m nursing a back spasm from an old injury form a car accident.

I’ll likely get back to training tomorrow. Been debating adjusting things, but we shall see where I feel like going.

Either gonna experiment with lower fatigue work ala data driven strength with bodybuilding accessories or I may just go back to full bb mode.

I’ve started on my latest cutting journey recently and the fatigue has started to creep up a bit, and I’ve gotten to most of my strength goals in the past, so just weighing the tradeoffs since lifting heavy is always my primary enjoyment even during bodybuilding phases.

But I do tend to break down eventually, so my training tends to look very block-ish.

Shoulder was not having pressing today, so pull it is.

Back was solid on snatch grip sldl.

I did keep it light though.

Snatch grip SLDL
Set 1 : 185 lb x 8
Set 2 : 185 lb x 8

Chest Supported Row Machine
Set 1 : 130 lb x 10
Set 2 : 130 lb x 10
Set 3 : 160 lb x 10 * lengthened partials

Lat Prayer
Set 1 : 37.5 lb x 15
Set 2 : 37.5 lb x 14
Set 3 : 47.5 lb x 12 * lengthened partials

Face Pull
Set 1 : 42.5 lb x 20
Set 2 : 42.5 lb x 17
Set 3 : 42.5 lb x 15

Hammer Grip Preacher Curl
Set 1 : 25 lb x 12
Set 2 : 25 lb x 12
Set 3 : 25 lb x 10

1. 3-5ct Tempo Smith Machine Incline Bench Press - 135x10, 135x9, 135x8, 135x8

This will probably be a go to for chest for a while since i can control it pretty good and then just rack if i gas out.

Doing a pretty narrow grip and shoulder felt decent.


3. Behind The Back Cable Cuff Lateral Raise - 25x12, 25x12, 25x12+25x5+25x5+25x4+25x4, 25x2


4. Overhead Tricep Rope Extension - 52.5x8, 52.5x8, 52.5x8+42.5x4

5. Rope Pushdown - 52.5x9, 52.5x8+37.5x5

6. Kneeling Cable Crunch - 77.5x12, 77.5x12, 77.5x10+77x5+77.5x3

7. Cable Fly - 20x30, 20x30

Pec deck and db flies hurt, but light cable flies mostly bent over feel ok.

Legs 1
1. Roc It Hoist Seated Leg Curl - 160x10 @8, 160x10 @8.5, 160x10 @9.5
2. Seated Hip Adduction - 110x12 @8.5, 110x12 @9, 110x12 @9.5
3. Star Trac Hack Squat - 350x10 @8, 310x12 @9, 260x15 @9
4. D-Roc It Hoist Leg Extension - 105x12 @9, 105x12 @9.5, 145x10 @10
5. Machine Standing Calf Raise - 210x10 @10+210x6+210x5+210x4

I hate the hoist leg extension.

Barely any stretch at the bottom.

I’ll either just walk home and use the one in my apartment gym or swap in reverse nordics.

Tried some overhead pressing today. Couldn’t do much.

So just did some arms and other stuff.

I’ll get on a more planned out meso soon probably.

Pulling exercises and arm exercises are fine.

Certain pressing is ok.

I have centaur legs, so I don’t really need a ton of legs, so just gonna be a ton of back/shoukders/arms for a while.

Tried the boat camp app today. All the nice features are locked unless you pay. So it sucks unless you pay $100 a year.

So screw that lol.

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 12
Set 2 : 20 lb x 12
Set 3 : 20 lb x 12

Lat Pulldown (Single Arm)
Set 1 : 90 lb x 9
Set 2 : 90 lb x 8

Bayesian Curl
Set 1 : 20 lb x 12
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Overhead Tricep Extension (Cable)
Set 1 : 42.5 lb x 12
Set 2 : 42.5 lb x 12
Set 3 : 42.5 lb x 10

Tricep Kickback
Set 1 : 20 lb x 15
Set 2 : 20 lb x 12

Preacher Curl (Barbell)
Set 1 : 40 lb x 13
Set 2 : 40 lb x 11

Last couple workouts were decent but uneventful.

Busted out the slingshot for chest work to help my shoulder.

Ramping up the exercises to see if I can progress my shoulder and bicep tendinopathy to see if I can get past this particular pain threshold.

Dumbbell pressing felt decent today.

So still making progress.

Guess I’ll continue on my current rehab trajectory for now while I sus out my next plan of attack training wise.

Weight has been very up and down.

Likely cortisol wreaking havoc again with therapy and EMDR.

Might start taking ashwaganda again to see if it’ll help.

I also need to get back on track diet wise.

I was down 7lbs then ate like an asshole for a bit so half that is gone lol.

FilmBuff wrote: ↑Sat Mar 23, 2024 6:53 pm Might start taking ashwaganda again to see if it’ll help.

This never did shit for me, even as a placebo. Have you had better results? If so I may give it another try.

DCR wrote: ↑Sat Mar 23, 2024 7:23 pm

FilmBuff wrote: ↑Sat Mar 23, 2024 6:53 pm Might start taking ashwaganda again to see if it’ll help.

This never did shit for me, even as a placebo. Have you had better results? If so I may give it another try.

I found it easier to fall asleep at night and might’ve helped with water retention due to lowering cortisol a bit.

How much did you take? I was taking around 600mg.

I started taking it with a skeptics eye and felt like it had a little benefit. It’s so cheap that I figured I’d give it another go.