Squats:
45x10
45x10
95x8
135x5
135x5
185x5
220x5
220x5
Light squats.
Standing OHP (volume):
45x10
45x10
65x5
65x5
85x3
105x2
120x5 (b)
120x5 (b)
120x5 (b)
Presses heavy.
Weighted Back Extension (Roman Chair):
5x10
5x10
5x10
|
-
07-19-2022, 06:36 PM #1501
-
07-21-2022, 05:20 PM #1502
7/21/22, 5:30pm
Squats:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x2
280x5 (b)
280x5 (b)
280x5 (b)
Squats alright.
Bench Press:
45x10
45x10
90x5
90x5
120x5
140x3
160x2
177.5x5
177.5x5
177.5x5
Bench heavy.
Deadlifts:
135x5
135x5
185x5
230x5
265x3
295x2
325x5
DLs alright.
Chin Ups:
BWx6.7
BWx5.6
BWx4.8
Chins heavy.ᕕ( ᐛ )ᕗ
-
07-24-2022, 06:02 PM #1503
7/24/22, 6:55pm
Squats:
45x10
45x10
95x8
135x5
135x5
185x5
255x3
255x2
285x5 (b)
285x5 (b)
285x5 (b)
Squats alright.
Standing OHP (volume):
45x10
45x10
65x5
65x5
85x3
107.5x2
122.5x5 (b)
122.5x5 (b)
122.5x5 (b)
Presses heavy.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
115x2
135x3
135x3
135x3
135x3
135x3
135x3
PCs alright.ᕕ( ᐛ )ᕗ
-
07-26-2022, 06:45 PM #1504
-
-
07-28-2022, 07:11 PM #1505
-
07-31-2022, 05:36 PM #1506
7/31/22, 5:40pm
Squats:
45x10
45x10
95x8
135x5
135x5
185x5
235x3
265x2
295x5 (b)
295x5 (b)
295x5 (b)
Squats alright.
Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
182.5x5
182.5x5
182.5x5
Bench heavy.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
120x2
140x3
140x3
140x3
140x3
140x3
140x3
PCs alright.
Chin Ups:
BWx6.6
BWx5.7
BWx5.7
Chins heavy.ᕕ( ᐛ )ᕗ
-
08-02-2022, 06:02 PM #1507
-
08-04-2022, 07:08 PM #1508
8/4/22, 7:10pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
210x5
240x3
270x2
300x5 (b)
300x5 (b)
300x5 (b)
Squats alright.
Bench Press:
45x10
45x10
95x5
95x5
125x5
147.5x3
167.5x2
185x5
185x5
185x5
Bench heavy.
Deadlifts:
135x5
135x5
185x5
225x5
255x5
285x3
315x2
345x5
DLs alright.
Chin Ups:
BWx6.9
BWx6.5
BWx5.8
Chins heavy.ᕕ( ᐛ )ᕗ
-
-
08-08-2022, 05:44 PM #1509
8/7/22, 6:07pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
245x3
275x2
305x5 (b)
305x5 (b)
305x5 (b)
Squats heavy.
Standing OHP (volume):
45x10
45x10
65x5
65x5
95x3
115x2
130x5 (b)
130x5 (b)
130x5 (b)
Presses heavy.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
120x2
145x3
145x3
145x3
145x3
145x3
145x3
PCs alright.ᕕ( ᐛ )ᕗ
-
08-10-2022, 06:07 PM #1510
-
08-15-2022, 05:06 PM #1511
8/15/22, 5:32pm - UVD
Starting TM.
Standing OHP (intensity):
45x10
45x10
65x5
65x5
100x3
117.5x2
132.5x5 (b)
Top set heavy.
Bench Press (volume):
45x10
45x10
90x5
90x5
125x5
150x3
170x5
170x5
170x5
170x5
170x5
Bench ok.
Chin Ups (weighted):
BWx1
(BW+15)x1
(BW+15)x1
(BW+15)x1
(BW+15)x1
(BW+15)x1
(BW+15)x1
(BW+15)x1
(BW+15)x1
(BW+15)x1
(BW+15)x1
Chins alright.
Lying Barbell Triceps Extension:
50x10
50x10
50x10
Skulls good.Last edited by therorschach; 08-22-2022 at 06:49 PM.
ᕕ( ᐛ )ᕗ
-
08-16-2022, 06:09 PM #1512
8/16/22, 7:05pm - LVD
Squats (volume):
45x10
45x10
95x8
135x5
135x5
180x5
220x3
250x2
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)
Squats alright.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
125x2
150x3
150x3
150x3
150x3
150x3
150x3
PCs ok.
Weighted Back Extension (Roman Chair):
15x10
15x8
15x8ᕕ( ᐛ )ᕗ
-
-
08-18-2022, 04:36 PM #1513
8/18/22, 5:35pm - UID
Bench Press (intensity):
45x10
45x10
90x5
90x5
120x5
150x4
170x2
190x5
145x5 (close grip)
145x5 (close grip)
145x5 (close grip)
Top set very heavy. CGBP sets ok.
Standing OHP (volume):
45x10
45x10
65x5
65x5
80x3
100x2
117.5x5
117.5x5
117.5x5
117.5x5
117.5x5
Presses ok.
Chin Ups:
BWx7.6
BWx6.5
BWx5.2
Chins heavy.ᕕ( ᐛ )ᕗ
-
08-19-2022, 06:28 PM #1514
-
08-22-2022, 06:49 PM #1515
8/22/22, 8:00pm - UVD
Standing OHP (intensity):
45x10
45x10
70x5
70x5
100x3
120x2 (b)
135x5 (b)
Top set heavy.
Bench Press (volume):
45x10
45x10
85x5
85x5
115x5
135x3
155x2
172.5x5
172.5x5
172.5x5
172.5x5
172.5x5
Bench ok.
Chin Ups (weighted):
BWx1
(BW+15)x2
(BW+15)x2
(BW+15)x2
(BW+15)x2
(BW+15)x2
Chins ok.
Lying Barbell Triceps Extension:
52.5x10
52.5x10
52.5x10
Skulls alright.ᕕ( ᐛ )ᕗ
-
08-23-2022, 07:38 PM #1516
8/23/22, 7:43pm - LVD
Squats (volume):
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x2
285x5 (b)
285x5 (b)
285x5 (b)
285x5 (b)
285x5 (b)
Squats ok.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
100x3
100x3
130x2
155x3
155x3
155x3
155x3
155x3
155x3
PCs ok.
Weighted Back Extension (Roman Chair):
15x10
15x10
15x10ᕕ( ᐛ )ᕗ
-
-
08-26-2022, 07:21 PM #1517
8/25/22, 8:25pm - UID
Bench Press (intensity):
45x10
45x10
95x5
95x5
125x5
152.5x3
172.5x2
192.5x5
Top set heavy.
Close Grip Bench Press:
147.5x5
147.5x5
147.5x5
CGBP sets alright.
Standing OHP (volume):
45x10
45x10
65x5
65x5
80x3
100x2
120x5 (b)
120x5 (b)
120x5 (b)
120x5 (b)
120x5 (b)
Presses ok.
Chin Ups (3 min rest):
BWx8
BWx5.6
BWx4.7
BWx4.6
BWx3.7
Chins heavy.Last edited by therorschach; 08-26-2022 at 07:27 PM.
ᕕ( ᐛ )ᕗ
-
09-13-2022, 06:02 PM #1518
-
09-19-2022, 11:51 AM #1519
9/19/22, 12:10pm
Squats:
45x10
45x10
95x8
135x5
135x5
185x3
225x2
255x5 (b)
255x5 (b)
255x5 (b)
Squats alright.
Bench Press:
45x10
45x10
85x5
85x5
110x5
130x3
150x2
170x5
170x5
170x5
Bench alright.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
115x2
135x3
135x3
135x3
135x3
135x3
135x3
PCs alright.
Chin Ups:
BWx6.6
BWx5.6
BWx4.7
Chins heavy.ᕕ( ᐛ )ᕗ
-
10-03-2022, 06:35 PM #1520
10/3/22, 7:12pm
Squats:
45x10
45x10
95x8
135x5
135x5
180x3
210x2
240x5
240x5
240x5
Squats alright.
Bench Press:
45x10
45x10
85x5
85x5
105x5
125x3
145x2
165x5
165x5
165x5
Bench ok.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
125x3
125x3
125x3
125x3
125x3
125x3
PCs good.
Chin Ups:
BWx5
BWx4.8
BWx4.2
Chins heavy.ᕕ( ᐛ )ᕗ
-
-
10-06-2022, 06:27 PM #1521
-
10-11-2022, 06:38 AM #1522
10/10/22, 5:30pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x2
260x5 (b)
260x5 (b)
260x5 (b)
Squats alright.
Bench Press:
45x10
45x10
85x5
85x5
110x5
130x3
150x2
170x5
170x5
170x5
Bench ok.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
115x2
130x3
130x3
130x3
130x3
130x3
130x3
PCs good.
Chin Ups:
BWx5
BWx4.8
BWx4.6
Chins heavy.ᕕ( ᐛ )ᕗ
-
10-13-2022, 05:03 PM #1523
-
10-14-2022, 06:14 PM #1524
10/14/22, 8:30pm (cardio)
Cycling (Rogue Echo Bike):
Warmup (10min): Cadence: ~30-40
Sprint/Rest (20s/120s): Cadence: ~80 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~78 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~74 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~72 / ~30-40
Cooldown (10min): Cadence ~30-40
Total:
Distance: 6.06 miles
Time: 26:21
Calories: 109
Average:
Speed: 13.8 mph
Watts: 71 watts
Cadence: 37
Max:
Speed: 30.9 mph
Watts: 601 watts
Cadence: 83
I forgot how much these suck.ᕕ( ᐛ )ᕗ
-
-
10-17-2022, 05:50 PM #1525
10/17/22, 5:45pm
Squats:
45x10
45x10
95x8
135x5
135x5
180x5
210x3
240x2
270x5 (b)
270x5 (b)
270x5 (b)
Squats ok.
Bench Press:
45x10
45x10
85x5
85x5
115x5
135x3
155x2
175x5
175x5
175x5
Bench heavy.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
115x2
135x3
135x3
135x3
135x3
135x3
135x3
PCs alright.
Chin Ups:
BWx5.7
BWx4.8
BWx4.3
Chins heavy.ᕕ( ᐛ )ᕗ
-
10-19-2022, 05:57 PM #1526
-
10-25-2022, 04:25 PM #1527
10/10/22, 4:10pm
Squats:
45x10
45x10
95x8
135x5
135x5
185x5
215x3
245x2
275x5 (b)
275x5 (b)
275x5 (b)
Squats alright.
Bench Press:
45x10
45x10
90x5
90x5
120x5
140x3
160x2
177.5x5
177.5x5
177.5x5
Bench heavy.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
120x2
140x3
140x3
140x3
140x3
140x3
140x3
PCs alright.
Chin Ups:
BWx5.6
BWx4.6
BWx3.7
Chins heavy.ᕕ( ᐛ )ᕗ
-
10-27-2022, 04:26 PM #1528
-
-
10-29-2022, 07:32 PM #1529
10/29/22, 7:40pm
Squats:
45x10
45x10
95x8
135x5
135x5
180x5
220x3
250x2
280x5 (b)
280x5 (b)
280x5 (b)
Squats alright.
Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
180x5
180x5
180x5
Bench heavy.
Deadlifts:
135x5
135x5
185x5
230x5
265x3
295x2
325x5
DLs alright.
Chin Ups:
BWx5.8
BWx5.2
BWx4.2
Chins heavy.ᕕ( ᐛ )ᕗ
-
10-30-2022, 04:21 PM #1530
10/30/22, 8:50pm - cardios
Cycling (Rogue Echo Bike):
Warmup (10min): Cadence: ~30-40
Sprint/Rest (20s/120s): Cadence: ~86 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~77 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~74 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~72 / ~30-40
Cooldown (10min): Cadence ~30-40
Total:
Distance: 6.22 miles
Time: 26:20
Calories: 116
Average:
Speed: 14.1 mph
Watts: 76 watts
Cadence: 38
Max:
Speed: 32.4 mph
Watts: 684 watts
Cadence: 76ᕕ( ᐛ )ᕗ
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