Exodus Strength

houzi wrote: ↑Mon Mar 13, 2023 6:49 pm Awesome! Like cole said, Mongolia has a very interesting culture. If you are there around summer time its definately worth trying to see one of the Nadaam festivals that may be going on at that time. Archery, horse racing, wrestling. Plus the Gobi desert is great to see.

cole wrote: ↑Mon Mar 13, 2023 6:29 pm Mongolia! That will be awesome man! They have an awesome culture dude, seriously a mans man culture. Wrestling and sumo, throat death metal, good meat....youre gonna have a good time im jealous

Thanks guys, should be interesting to say the least. I wouldn't mind getting a real Mongol recurve bow from there.

Was going to do bench stuff tomorrow with deadlifts but decided to add a second bench day and concentrate on deadlift and accessories tomorrow.

Warm up - 500M row

Comp bench
bar-10
155-10
220-5
265-3
293-3,3,3,

DB incline bench
50-10
85-10,10,

Face pulls - black band - 10,10,10,

DB flies
35-10
65-10,10,

DB curls
35-10,10,10,

Cable press down
50-15,
75-15,
100-16

Delt raise
10-12,16,
15-12

Warm up - 500M row

Deadlift
155-5
265-2
365-4,4,4,4,
415-2,2,
365-9

Accessory Circuit:
Stiff Legged Deadlift - 166-8,8,
BB row - 166-8,8,
Chin ups - 8,8,
Good mornings - 166-8,8,
Ab wheel - 8,8,
166-8,8,

Warm up - 500M row

Comp bench
bar-10
155-10
220-5
265-5,5,5,

BB row bench grip
165-10,10,10,

Accessory superset
Lat pull down - 225-12,12,
Lying tricep extension - 95-12,12,

Accessory superset
DB curls - 35-12,12,
cross body tricep extension - 40-15,15,
Band pull apart - yellow band-15,15,

Warm up - 500M row

Squat
Bar-10
155-5
220-2
282-8
315-14,14,14 - Cardio - difficult actually

Calf raise
175-10,10,

Accessory superset:
GHR with red band - 10,10,
Suitcase abs - 15,20,
Hanging knee raise - 15,15,

Warm up - 500M row

Comp bench
Bar-20
160-10
231-5
265-3
297-2
337-1,1,1,1, - Liking this new bench training program!

Accessory SS 1:
DB Incline bench at 40 degrees
45-10
85-12,12,

Face pull with black band - 10,10,15

Accessory SS 2:
Flies
35-10
65-10,10,

DB curls
25-10
35-12,12,

Accessory SS 3:
Cable press down
90-15,
135-10,12.

Delt raise
10-14,
15-14,14

Warm up - 500M row

Deadlift
155-5
265-2
365-4,4,4,4,
415-2,2,
463-2
365-9

Accessory circuit 1:
Stiff leg deadlift - 177-8,8,
Barbell row - 177-8,8,

Accessory circuit 2:
Chin ups BW-8,8,
Good mornings 177-8,8,
Ab wheel - 10,10

Warm up - 500M row

Comp Bench
Bar-20
160-10
231-5
265-3
297-3,3,3,

SS 1:
BB row - 177-10,10,
DB curls - 35-10,12,

SS 2:
Lying tricep ext - 100-10,10,
Lat pull down - 270-10,10,

SS 3:
Cross body tricep ext - 50-10,10,
Straight arm band pull aparts - red band-10,10,

Did an early workout today instead of waiting to the end of the day.

Warm up - 500M row

Squat
Bar-10
155-5
220-3
283-8
353-10,10,10, starting to ramp reps downwards - 1 more week of 10's to go

SS-1
Calf raise - 198-10,10,
GHR with yellow band - 10,10,

SS-2
suitcase abs - 25,20
Hanging knee raise - 20,20,
frog stretch - 20,20, (seconds)

Warm up - 500M row

Low energy day today.

Bench
Bar-20
160-10
230-5
265-5,5,5,

SS-1
Incline DB bench at 40 degree incline
40-10
85-15,15,
DB Delt raises
10-14,
15-14,14,

SS-2
Cable tricep push down
135-15,15,
Face pulls - black band - 15,15,
DB curls
35-12,10,

Warm up - 500M row

Deadlifts
155-5
265-2
375-4,4,4,4,
425-2
485-2
375-9

SS-1
Stiff leg deadlifts
188-8,8, - nothing heavy just a good stretch
Barbell Row
188-8,8, - did these strict

SS-2
Good mornings
188-8,8,
Chin ups - BW-10,10,
Ab wheel - 10,12,

Busy day today - took down a few big maples and alders (couple were 100' tall+) and bucked them up for firewood. Then helped the oldest boy change out a CV axle in his car. Then got a late start (8:30PM) on my workout so just did the main lift and nothing else.

Comp Bench
Bar-10
110-10
165-10
238-5
282-3
308-2
348-1,1,1,1,

Warm up - 500 row

Squat -
Bar-10
155-5
220-2
285-8
353-10,10,10, - I wasn't looking forward to these high rep squats; They actually weren't too bad. Dropping to 8's next week but with heavier weight.

Calf raise - 200-10,10,

GHR
Yellow band- 9,12,

Skipped the ab work today as my back was sore from all the bending over I did yesterday.

Spent the late morning/early afternoon chipping up all the branches from the trees i cut down. Stopped because the belts disintegrated on the chipper despite replacing them last fall. My tractor puts out more power to the PTO then recommended so that's probably why they shredded.

Cardio - Went for my first mountain bike ride of the year. One of the benefits of where I live is the incredible mountain bike trails. The ride we went on today had about a 1000 foot vertical climb so this had my heart rate way up. My legs are now baked and my lungs sore from breathing so hard! Even my arse is sore from my seat. The ride down was worth it all though. The trail is in great shape. The first ride of the year is always the hardest

Low energy day today. All the recent activity caught up with me. Pushed through because the last bench session was similar energy wise and I just did bench and missed the accessories.

Warm up - 500M row

Bench
Bar-11
165-10
242-5
282-3
308-3,3,3,

SS-1
DB incline bench - 45-10, 95-10,10,
DB Delt raises - 15-16,16,

SS-2
Cable Tricep push down - 145-12,12,
Face pulls with black band - 12,12,
DB curls - 35-12,12,

Last Thursday was deadlift day but I was programmed to take 1 week off to rest from deadlifting and lower back work to resume again this upcoming week.

Warm up - 500M row

Comp bench
Bar-20
165-10
243-5
275-5,5,5,

Accessory circuit 1:
Bench grip bent over barbell row (strict)- 177-10,10,
Cable Lat pull down - 270-8,10,
Lying tricep extension with easy curl bar - 100-10,10,

Accessory circuit 2:
Cable cross body tricep extension - 50-10,10,
Straight arm band pull apart - red band-12,12,
DB curls - 35-10, 40-10,

Warm up - 500M row

Squat - My legs were weirdly sore despite not squatting for a week. Maybe still sore from my 1st mountain bike ride. The pain went away once I got a couple plates on the bar as the muscles had other things to worry about
Bar-10
155-5
265-1
315-6
353-4
385-8,8,8,

Accessory 1
Calf raise - 90-10,10,
GHR (yellow band) - 10,10,

Accessory 2 - Didn't bother with a second set
Suitcase abs - 25
Frog stretch - 20 seconds
Hanging knee raise - 15

Bench
bar-10
172-10
242-5
282-3
320-2
359-F - Supposed to be 4 singles - just didn't have the strength tonight. Dropped weight
352-1 - dropped weight each subsequent set.
341-1
330-1

Did DB incline bench, delt raises, tricep press downs, face pulls and some curls to round things out.

Damn skid. You keep getting stronger.

cole wrote: ↑Thu Apr 13, 2023 5:42 am Damn skid. You keep getting stronger.

Thanks Cole! I wasn't feeling too strong that day. Weights are feeling heavy!

No rowing tonight as I was tired and in a hurry.

Deadlift - Back has been sore the past couple days from farm and occupational work. Didn't notice it with the deadlifts.
155-5
265-2
375-4 - supposed to do 4 sets but only did one
425-2
485-2
375-8

Was going to stop at deadlifts but strangely felt better so carried on.

Power shrugs
375-10,10,

Stiff leg deadlift
265-5,5,

BB row
265-5,5,

Chins
+25-5,5,

Good mornings
200-5,5, good hamstring stretch,

Ab wheel - 10, 10,