OckhamsRazor's Log

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OckhamsRazor
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Posts: 1397
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1221

Post by OckhamsRazor » Wed Nov 23, 2022 12:16 pm

11/23/22 - EvolveAI - Hypertrophy Block - W3D3

Mid-shin block pull, no belt
335 x 8 x 3

Spoto Press
225 x 5 @7
195 x 6 @5

Paused HBS, no belt
295 x 6 x 2 @7

Good Morning
175 x 12 @6
185 x 10 x 2 @6.5

DB Bulgarian Split Squat
18s x 15 x 2 @7

Ab Wheel
18, 15

Lower back is feeling much better, but still not 100%. I selected the deadlift rehab protocol on evolve, which called for 3 x 8 of reverse band DL. I don't have a full rack, so that was not an option, so I went with block pulls instead.

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OckhamsRazor
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1222

Post by OckhamsRazor » Thu Nov 24, 2022 12:13 pm

11/24/22 - EvolveAI - Hypertrophy Block - W3D4

Spoto Press
230 x 5 @8
190 x 8 x 5 @6-6.5

DB Step-up
43s x 12 x 2 @6-7

Paused Front Squat, no belt
235 x 5 @6
240 x 5 @6

Chin-up
BW x13, 10
BW + band x 10

Upright Row
65 x 17 @8
65 x 14 @8
55 x 16 @8

Dip
BW x 18, 15, 12

DB Hammer Curl
23s x 18, 14, 13

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1223

Post by OckhamsRazor » Sat Nov 26, 2022 12:05 pm

11/26/22 - Cardio

Run/walk
21 minutes: 1.81 miles

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OckhamsRazor
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Posts: 1397
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1224

Post by OckhamsRazor » Sun Nov 27, 2022 1:57 pm

11/27/22 - EvolveAI - Hypertrophy Block - W4D1

HBS w/belt
405 x 3 @8
315 x 8 x 4 @6-6.5

OHP, no belt
135 x 8 @6.5
135 x 8 @7
135 x 8 @8
130 x 8 @8

Halting DL, no belt
335 x 6 x 3 @7-8

DB OHP
53s x 10 x 2 @8

Front-foot Elevated DB Split Squat
25s x 15 x 3 @8

DB RDL
63s x 17, 15 @7-8

Weighted situp
25 x 15 x 3

That one was a doozy.

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1225

Post by OckhamsRazor » Mon Nov 28, 2022 12:51 pm

11/28/22 - EvolveAI - Hypertrophy Block - W4D2

Incline Bench w/pause
195 x 8 @7
195 x 8 @7.5
195 x 8 @8
185 x 8 @7.5
185 x 8 @8

DB Chest-supported Row
43s x 18, 15

DB Flye
33s x 18, 15

One-armed Overhead DB Ext
18 x 18, 17

BB Curl
70 x 17
65 x 15

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1226

Post by OckhamsRazor » Wed Nov 30, 2022 12:25 pm

11/30/22 - EvolveAI - Hypertrophy Block - W4D3

Deficit DL w/belt
460 x 6 @9
385 x 6 x 2 @6-6
390 x 6 @6.5

Spoto Press
230 x 5 @8
200 x 6 @6.5

Paused HBS, no belt
305 x 6 x 2 @8ish

Good Morning
175 x 12, 10, 10

Bulgarian Split Squat
18s x 16, 15

Ab Wheel
18, 15

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1227

Post by OckhamsRazor » Thu Dec 01, 2022 12:53 pm

12/1/22 - EvolveAI - Hypertrophy Block - W4D4

Spoto Press
220 x 8 @10
195 x 8 x 2 @6
200 x 8 x 3 @7-8

DB Step-up
43s x 12 @7
45.5s x 12 x 8

Paused Front Squat, no belt
245 x 5 x 2 @7.5

Chin-up
BW x 13
BW + min-band x 12, 10

Upright Row
65 x 17 @8
65 x 15 @8
55 x 16 @8

Dip
BW x 17, 15, 15 @ 8

DB Hammer Curl
23s x 18, 15, 15

Deload next week

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1228

Post by OckhamsRazor » Sun Dec 04, 2022 1:00 pm

12/4/22 - EvolveAI - Deload - W5D1

HBS w/belt
410 x 3 @8
290 x 8 @5

OHP. no belt
125 x 8 x 2 @6

Halting DL, no belt
270 x 6 x 2 @6

Front-foot Elevated DB Split Squat
23s x 15 x 3 @7

DB OHP
43s x 12, 11 @6

DB RDL
63s x 15 x 2 @5

Weighted Sit-up
+25 x 15, 16, 15

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1229

Post by OckhamsRazor » Sat Dec 10, 2022 11:48 am

12/10/22 - Cardio

Run/walk
20 minutes: 1.74 miles

Forgot to post the last few workouts, but I finished up my deload. Starting up a strength block tomorrow.

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1230

Post by OckhamsRazor » Sun Dec 11, 2022 12:52 pm

12/11/22 - EvolveAI - W6D1 - Strength Block 1

LBS w/belt
455 x 1 @8
330 x 6 x 4 @4-5

Incline Bench w/pause
175 x 6 @5
180 x 6 @5.5
185 x 6 @5.5
190 x 6 @6

Deficit DL, no belt
345 x 5 x 4 @4-5

Lateral Lunge
63 x 12 x 2
48 x 12

DB RDL
146 x 15 x 2

Weighted Sit-up
+25 x 17, 15, 15

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1231

Post by OckhamsRazor » Mon Dec 12, 2022 1:20 pm

12/12/22 - EvolveAI - W6D2 - Strength Block 1

Spoto Press
180 x 6 @light
185 x 6 @light
195 x 6 @5
200 x 6 @5.5
205 x 6 @6
210 x 6 @6.5

Pull-up
BW x 12, 10

DB Flye
38s x 13, 12

DB One-armed Overhead Tri Ext
23 x 13, 11

DB Hammer Curl
28s x 15, 12

The app is still bad at setting my weights for volume bench.

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OckhamsRazor
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Posts: 1397
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1232

Post by OckhamsRazor » Wed Dec 14, 2022 3:57 pm

12/14/22 - EvolveAI - W6D3 - Strength Block 1

DL w/belt
500 x 1 @7
405 x 5 x 5

DB Floor Press
63s x 15, 14, 15

Paused LBS, no belt
285 x 5
290 x 5
295 x 5
300 x 5

Good Morning
185 x 10, 9, 9

DB Step-up
38s x 13, 12

Ab Wheel
BW x 15 x 2

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OckhamsRazor
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Posts: 1397
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1233

Post by OckhamsRazor » Thu Dec 15, 2022 3:06 pm

12/15/22 - EvolveAI - W6D4 - Strength Block 1

Comp Bench
260 x 1 @7.5
185 x 6 x 6

LBS w/belt (technique sets)
275 x 3 x 3

DB Chest-supported Row
48s x 13, 12, 13

DB OHP
53s x 12 @7
50.5s x 11 @7
48s x 12 @7

Dip
BW x 15 x 3

DB Curl
25.5s x 15, 12, 12

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1234

Post by OckhamsRazor » Sat Dec 17, 2022 11:47 am

12/17/22 - Cardio

Run/walk
20 minutes: 1.73 miles

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1235

Post by OckhamsRazor » Sun Dec 18, 2022 2:13 pm

12/18/22 - EvolveAI - W7D1 - Strength Block 1

LBS w/belt
460 x 1 @8
335 x 6 x 3

Incline Bench w/pause
185 x 6 @5
190 x 6 @5.5
195 x 6 @6
200 x 6 @6.5

Deficit DL, no belt
355 x 5 x 3 @5

Lateral Lunge
53 x 12 x 3

DB RDL
83s x 14, 13

Weighted Sit-up
+25 x 17, 15, 15

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1236

Post by OckhamsRazor » Mon Dec 19, 2022 1:35 pm

12/19/22 - EvolveAI - W7D2 - Strength Block 1

Spoto Press
195 x 6 @5
200 x 6 @5.5
200 x 6 @5.5
205 x 6 @6
210 x 6 @6.5

Pull-up
BW x 12, 10

DB Flye
38s x 15, 13

Overhead DB Tri Ext
25.5 x 12, 11

DB Hammer Curl
25.5s x 16, 15

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OckhamsRazor
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Posts: 1397
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1237

Post by OckhamsRazor » Tue Dec 20, 2022 12:51 pm

12/20/22 - Cardio

Run/walk
21 minutes: 1.81 miles

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OckhamsRazor
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Posts: 1397
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1238

Post by OckhamsRazor » Sat Dec 24, 2022 12:39 pm

12/24/22 - EvolveAI - W7D3 - Strength Block 1

Dl w/belt
505 x 1 @8
450 x 5 x 3 @7-7.5

DB Floor Press
76s x 14, 13 @7

2-count Paused LBS, no belt
295 x 5 x 2
300 x 5 @6.5

Good Morning
185 x 10, 9, 9

DB Step-up
86 x 12 x 2

Ab Wheel
BW x 18, 16

Had to take a few days off as the garage door of the garage we rent came off the tracks and fell to the ground. We switched to another garage, but it took a few days to sort out. Felt fine today.

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1239

Post by OckhamsRazor » Sun Dec 25, 2022 1:22 pm

12/25/22 - EvolveAI - W7D4 - Strength Block 1

Comp Bench
265 x 1 @9
195 x 6 x 5 @5-6

DB Chest-supported Row
53s x 14, 12, 13

LBS w/belt (technique sets)
325 x 4 x 3

DB OHP
43s x 14, 12, 12

Dip
BW x 17, 15, 14

DB Curl
28s x 15, 12, 12

Bench felt really weak.

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1240

Post by OckhamsRazor » Wed Dec 28, 2022 12:43 pm

12/28/22 - EvolveAI - W8D1 - Strength Block 1

LBS w/belt
465 x 1 @8.5
350 x 6 x 2

Incline Bench w/pause
195 x 6 @6.5
200 x 6 x 2 @7

Deficit DL, no belt
375 x 5 @5.5
385 x 5 @6

DB Step up
43s x 12 x 3

DB RDL
83s x 14 x 2

Weighted Sit-up
+45 x 14, 12, 12

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