Exodus Strength

Week 3 Day 6

Hip Leg Press: 5(120kgx12)
Belt Squat RDL: 4(145kgx12)
Leg Extension: 84kgx15,12,12,12
Lying Leg Curl: 4(47.5kgx15)
Hip Adduction: 4(60kgx15)
Hip Abduction: 3(45kgx15)
Standing Calf Raise: 3(79kgx12)
Decline Leg Raise: 8,6,5
Cable Side Bend: 3(50kgx12)

Cam Bench feels amazing.

Week 4 Day 1

Cambered Bench: 5(70kgx12)
Incline Dumbbell Press: 5(22.5kgx12)
Standing Multiflight Lateral Raise: 3(41kgx15)
Cable French Press: 4(17.5kgx15)
Pec Deck: 4(102.5kgx15)
Tricep Pushdown: 4(32.5kgx12)
Rear Delt Flyes: 3(59kgx15)
Snatch-Grip Shrug: 75kgx15,15,13

Week 4 Day 2

T-Bar Row: 6(30kgx12)
Rotary Lat Pulldown: 5(18x15)
Machine Preacher Curl: 4(27kgx15)
Cable Flexion Row: 5(47kgx12)
Dumbbell Spider Curl: 12.5kgx12,12,10,10
Seated Shoulder Press: 3(22.5kgx12)
Rear Delt Flyes: 3(60kgx10)
Dumbbell Hammer Curl: 3(12.5kgx8)

Wide-Grip Lat Pulldown: 5(67kgx12)
T-Bar Row: 5(30kgx15)
Machine Preacher Curl: 28kgx15,15,13,13,13
Machine Pullover: 4(40kgx15)
Cable Curl: 4(12.5kgx15)
Seated Shoulder Press: 3(22.5kgx13)
Snatch-Grip Shrug: 3(80kgx12)
Dumbbell Hammer Curl: 3(12.5kgx12)

My legs were shaking as hard as a chihuahua in winter after the first exercise.

Linear Leg Press: 6(145kgx12)
Belt Squat RDL: 4(155kgx12)
Leg Extension: 91kgx15,12,12,12
Lying Leg Curl: 52.5kgx15,12,12,12
Hip Adduction: 4(65kgx15)
Hip Abduction: 50kgx15,12,12
Standing Calf Raise: 3(88kgx15)
Decline Leg Raise: 8,8,5
Cable Side Bend: 3(27.5kgx15)

The great thing about cambered benching is everything that comes after always feels significantly easier.

Cambered Bench: 6(72kgx12)
Incline Dumbbell Press: 5(22.5kgx15)
Standing Multiflight Lateral Raise: 3(43kgx15)
Cable French Press: 20kgx15,15,15,12
Pec Deck: 4(107.5kgx15)
Tricep Pushdown: 4(35kgx12)
Rear Delt Flyes: 3(60kgx12)
Snatch-Grip Shrug: 3(80kgx13)

Getting all 3 sets of 15 reps on shoulder pressing was super tough, but I now get to add some weight and drop the reps a smidgeon.

T-Bar Row: 6(32.5kgx12)
Rotary Lat Pulldown: 5(19x12)
Machine Preacher Curl: 5(28kgx15)
Cable Flexion Row: 4(47kgx15)
Dumbbell Spider Curl: 4(12.5kgx13)
Seated Shoulder Press: 3(22.5kgx15)
Rear Delt Flyes: 3(63kgx10)
Dumbbell Hammer Curl: 12.5kgx13,13,8

lheugh wrote: ↑Sun Jan 21, 2024 7:00 amGetting all 3 sets of 15 reps on shoulder pressing was super tough, but I now get to add some weight and drop the reps a smidgeon.

Commend you for this. It’s stupid hard to run a multiset, double progression in a bodybuilding rep range, and so easy to just say fuck it and add weight before you’ve actually reached the goal. (“I got 15,14,13, fuck it, close enough.”) Way to fight to get there.

DCR wrote: ↑Sun Jan 21, 2024 10:04 am

lheugh wrote: ↑Sun Jan 21, 2024 7:00 amGetting all 3 sets of 15 reps on shoulder pressing was super tough, but I now get to add some weight and drop the reps a smidgeon.

Commend you for this. It’s stupid hard to run a multiset, double progression in a bodybuilding rep range, and so easy to just say fuck it and add weight before you’ve actually reached the goal. (“I got 15,14,13, fuck it, close enough.”) Way to fight to get there.

Last session I was sitting at 3 sets of 13. Today I got to 2 sets of 15 and was sitting there during my rest period brooding over the notion of even managing 13 on the last set. On the 14th rep I thought I was absolutely done, but stubbornness saw me through that final and hellish rep and set. This exercise and the Standing Multiflight Lateral Raise contraption I find are the absolute worst with double progression.

It is helpful for me to be somewhat content with even managing one extra rep on one set and keeping the rest the same as the previous session if need be.

The convenience of not having to change load transitioning from Belt Squats to Belt Squat RDLs was a much appreciated occurrence.

Belt Squat: 5(160kgx12)
Belt Squat RDL: 4(160kgx12)
Leg Extension: 5(7x15)
Lying Leg Curl: 4(52.5kgx15)
Hip Adduction: 67.5kgx15,15,12,12
Hip Abduction: 3(50kgx15)
Standing Calf Raise: 3(97kgx12)
Decline Leg Raise: 9,6,5
Cable Side Bend: 3(7x15)

Well, it looks like I should try reach the end range for double progressing the Hoist contraption next session - Cthulhu help me.

Hoist Incline Press: 5(13x14)
Dumbbell Chest Press: 5(27.5kgx12)
Standing Multiflight Lateral Raise: 3(44kgx15)
Tricep Pushdown: 4(35kgx13)
Pec Deck: 4(110kgx15)
Dumbbell French Press: 4(12.5kgx10)
Rear Delt Flyes: 3(60kgx15)
Snatch-Grip Shrug: 3(80kgx15)

Cambered Bench: 5(75kgx12)
Incline Dumbbell Press: 5(27.5kgx15)
Standing Multiflight Lateral Raise: 3(45kgx15)
Cable French Press: 4(20kgx15)
Pec Deck: 112.5kgx15,15,12,12
Tricep Pushdown: 4(35kgx12)
Rear Delt Flyes: 3(61kgx15)
Snatch-Grip Shrug: 3(85kgx8)

Thank Cthulhu we got through all sets of 15 on T-Bar Rows in one piece.

T-Bar Row: 5(32.5kgx15)
Rotary Lat Pulldown: 5(19x13)
Machine Preacher Curl: 5(30kgx15)
Cable Flexion Row: 4(49kgx12)
Freemotion Curl: 4(10kgx12)
Seated Shoulder Press: 3(25kgx12)
Rear Delt Flyes: 3(62kgx12)
Dumbbell Hammer Curl: 3(12.5kgx8)

lheugh wrote: ↑Sat Jan 27, 2024 6:36 am Thank Cthulhu we got through all sets of 15 on T-Bar Rows in one piece.

With all of these Cthulhu references, boy would I have some music recommendations for you.

DCR wrote: ↑Sat Jan 27, 2024 7:21 am

lheugh wrote: ↑Sat Jan 27, 2024 6:36 am Thank Cthulhu we got through all sets of 15 on T-Bar Rows in one piece.

With all of these Cthulhu references, boy would I have some music recommendations for you.

I'm a bit of a melophile so I'm listening (heh).

lheugh wrote: ↑Sat Jan 27, 2024 7:36 am

DCR wrote: ↑Sat Jan 27, 2024 7:21 am

lheugh wrote: ↑Sat Jan 27, 2024 6:36 am Thank Cthulhu we got through all sets of 15 on T-Bar Rows in one piece.

With all of these Cthulhu references, boy would I have some music recommendations for you.

I'm a bit of a melophile so I'm listening (heh).

Countless metal bands wave the Cthulhu flag, but both Sulphur Aeon and The Great Old Ones are excellent. This is gonna send me down a rabbithole on both. Happily.

DCR wrote: ↑Sat Jan 27, 2024 10:53 am

lheugh wrote: ↑Sat Jan 27, 2024 7:36 am

DCR wrote: ↑Sat Jan 27, 2024 7:21 am

lheugh wrote: ↑Sat Jan 27, 2024 6:36 am Thank Cthulhu we got through all sets of 15 on T-Bar Rows in one piece.

With all of these Cthulhu references, boy would I have some music recommendations for you.

I'm a bit of a melophile so I'm listening (heh).

Countless metal bands wave the Cthulhu flag, but both Sulphur Aeon and The Great Old Ones are excellent. This is gonna send me down a rabbithole on both. Happily.

I'll add them to my DAP player - please go down that rabbithole and share! I'm perpetually on the lookout for more good tunes.

Can finally add a bit of weight to the Hoist contraption next time.

Hoist Incline Press: 5(13x15)
Dumbbell Chest Press: 5(27.5kgx13)
Standing Multiflight Lateral Raise: 3(46kgx15)
Tricep Pushdown: 5(45kgx15)
Pec Deck: 4(112.5kgx15)
Dumbbell French Press: 4(12.5kgx12)
Rear Delt Flyes: 3(62kgx15)
Snatch-Grip Shrug: 3(85kgx10)

Made some adjustments since I tweaked my lower back yesterday. Other than the the first rep of each Leg Press set, it behaved mostly. I did not push my luck, however, by RDLing today.

Linear Leg Press: 5(155kgx12)
Weighted Back Extension: 5(30kgx12)
Leg Extension: 4(91kgx15)
Seated Leg Curl: 4(110lbx15)
Hip Adduction: 4(72.5kgx15)
Hip Abduction: 3(55kgx15)
Seated Calf Raise: 3(35kgx15)
Ab Wheel: 12,12,12
Cable Side Bend: 3(9x15)