Alex's Training Log

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61

Quick Thursday session. Another weird week of training. Life is life-ing in a great way

Bench
235x4,5,5,5@8

Chest Supported Row
185x8,8,10,10,10@9

Upright Row
95x10,10,10,13@9

62

4/5 shifting gears a bit as the warm weather approaches and it becomes more realistic to get outside and do some conditioning

Bench
255x4,6@8
Chest supported Row
210x7,9@9
Dips
Bw x10,12@8
Close grip lat pulldown
210x8,10@9
Overhead Triceps ext
100x11,13@10
Vgrip press down
90x12,14@10

63

4/8
SSB Squat
335x4,6@8
Trap Bar DL
365x4@7
Walking Lunges
60x8,10@8
Leg Curl
120x11,15@9
Leg raises
12,12@8

40 min zone 1

64

4/9
High Incline Bench
215x4,6@8

Pull up
BW 5,7@8

CGBP
275x4@7

Chest Supported Row
225x6,8@9

EZ Bar Curl
70x11,13@10

65

4/10

30 min zone 2 on the Bike

4/11

Legs were not fresh. First time doing a lower body workout 2x in a few weeks and it showed.

DL
405x4x2 5/10 pain in my left abductor so I called it.

SSB box squat
295x6,8@8

Left it there. did not want to push it and aggravate the leg even more.

66

4/14

30 min zone 2 on the bike

4/15
Bench
265x4,4,5 @9 more of a miss groove than anything

Chest Supported Row
250x8,8,10@9

Dips
BWx10,10,11@8

Close Grip Lat Pulldown
190x10,10,11@8

Overhead Triceps Ext
100x11,11,12,12@10

67

4/16

SSB Squat
335x4,5,6@8

Trap Bar DL
225x2x10 min EMOM

Walking DB lunges
60x8,8,9@9

Leg raises
8x3@8

68

4/17

High Incline Bench
215x4,4,5@8

Pull Up
BWx5,5,6@8

CGBP
205x3 10 min EMOM

Chest Supported Row
250x8,8,10@9

Ez Bar Biceps Curl
70x10,10,11,13@10

69

4/19
RDL
345x4,6@8

Box Squat
340x5,6,8@8

Good morning
160x10x3@6

Leg Ext
130x11,12,14@9

70

4/21
Bench
265x4x3
255x6@8

Chest Supported Row
250x10x4@8

Dips
BWx10,10,10

Close Grip Lat Pull Down
180x10,11,12@8

OH Triceps Ext
80x11,12,12,14@10

20 min zone 1

71

4/22

SSB Squats
335x5,6,6@8

Trap Bar DL
240x2 EMOM10 min

Leg Ext
140x8,10,11,12@8

Leg Raises
10x3 @8

72

High Incline Bench
215x4,5,5,5@8

Pull Up
BW 5,6,7@8

CG bench press
215x3 EMOM 10min

Chest Supported Row
250x8,9,9,10@9

EZ Bar Curl
70x12,11,11,10@10 cut the rest periods to 90 sec to increase difficulty

73

4/28

Everything felt a bit harder today. Lots of house/yard work Sunday had me feeling a bit fatigued.

Bench Press
260x4x4@7-8

Chest Supported Row
250x8x4

Dips
BWx8,8,9

Lat Pulldown
180x12x3

Triceps Ext
80x12,12,13,15@10

74

4/29
This session felt great.

SSB Squat
335x6x3@6-7 will go up in weight next week

Trap Bar DL
255x2 10 MIN EMOM

Leg Ext
150x10,10,11,12@8

Leg Curl
150x12,12,12,13@8

Leg Raises
10,10,10@8

75

5/8 had issues logging into the forum for a while, so we beat on. Started the gen 2 GC&C template for a change of pace

Bench
Worked up to 245x5@8

Chest supported row
225x10@9

Standing OHP
Worked up to 155x8@8

Biceps curl
Worked up to the 40sx10@9

30 min LISS@4

76

5/9

SSB Squat
335x6@8

RDL
350x8@8

Leg curl
160x10@9

Ab wheel
10x2

77

7/17

Haven’t logged in some 2 months, but we’re still at it!

Health Gainzzz
Current weight 244 (35 pounds down from my heaviest last year)

Started the time crunch template this week. Need a break from 7 hours a week in the gym.

Incline bench
Worked up to 185x8@8

Ohp machine
75 a side x8@8

Low incline db bench
70x8@7
80x8@8

Triceps ext rope
100,110,120x8 @8 final set

Lateral ext
30x8@8

30 min zone 2