son0fnothing's Training Log

**son0fnothing** · 08-30-2023, 06:57 PM

Squat
190x12
190x12
190x12
190x12

Pause Squat
170x12
170x12
170x12

Good Morning
170x12
170x12
170x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-02-2023, 07:37 PM

Thursday:
Bench
170x12
170x12

Close Grip Bench
150x12

Barbell Row
170x12
170x12

Close Grip Row
150x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

Friday:
Deadlift
230x12
230x12
230x12

Romanian Deadlift
140x12
140x12

Squat
170x12
170x12
170x12

Good Morning
170x12
170x12

3 sets of weighted decline crunches, 15 minutes cardio

Today:
Close Grip Bench
170x12
170x12

High Incline Shoulder Press
100x12

Close Grip Row
170x12
170x12

Yates Row
100x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 09-03-2023, 08:01 PM

Today was one hour of moderate incline cardio

**son0fnothing** · 09-04-2023, 07:41 PM

Squat
215x12
215x12
215x12

Pause Squat
195x12
195x12

Romanian Deadlift
145x12
145x12
145x12
^Still getting used to these but they're feeling better

Good Morning
195x12
195x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-06-2023, 12:50 AM

Bench
195x12
185x12

Close Grip Bench
175x12

Barbell Row
195x12
185x12

Close Grip Row
175x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 09-06-2023, 11:49 PM

Squat
195x12
195x12
195x12
195x12

Pause Squat
175x12
175x12
175x12

Good Morning
175x12
175x12
175x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-09-2023, 12:15 AM

Thursday:
Bench
175x12
175x12

Close Grip Bench
155x12

Barbell Row
175x12
175x12

Close Grip Row
155x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

Friday:
Deadlift
235x12
235x12
235x12

Romanian Deadlift
145x12
145x12

Good Morning
175x12
175x12

3 sets of weighted decline crunches, 15 minutes cardio

My left quad felt very bad when I was warming up even with the bar so I skipped those sets

**son0fnothing** · 09-10-2023, 08:07 PM

Saturday:
Close Grip Bench
175x12
175x12

High Incline Shoulder Press
105x12

Close Grip Row
175x12
175x12

Yates Row
105x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations
(Ran out of time so I added cardio to today instead)

Today:
75 minutes of moderate incline cardio

**son0fnothing** · 09-11-2023, 11:26 PM

Squat
220x12
220x12
220x12

Pause Squat
200x12
200x12

Romanian Deadlift
150x12
150x12
150x12

Good Morning
200x12
200x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-12-2023, 07:24 PM

Bench
200x12
200x12

Close Grip Bench
180x12

Barbell Row
200x12
200x12

Close Grip Row
180x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 09-13-2023, 11:41 PM

Squat
200x12
200x12
200x12
200x12

Pause Squat
180x12
180x12
180x12

Good Morning
180x12
180x12
180x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-16-2023, 12:00 AM

Thursday:
Bench
180x12
180x12

Close Grip Bench
160x12

Barbell Row
180x12
180x12

Close Grip Row
160x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

Friday:
Deadlift
240x12
240x12
240x12

Romanian Deadlift
150x12
150x12

Squat
180x12
180x12
180x12

Good Morning
180x12
180x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-16-2023, 11:59 PM

Close Grip Bench
180x12
180x12

High Incline Shoulder Press
105x12

Close Grip Row
180x12
180x12

Yates Row
105x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 09-17-2023, 06:44 PM

Today was one hour of moderate incline cardio

Weighed in at 211.6 today so the cut's been going pretty well

**son0fnothing** · 09-19-2023, 11:29 PM

Monday:
Squat
225x12
225x12
225x12

Pause Squat
205x12
205x12

Romanian Deadlift
155x12
155x12
155x12

Good Morning
205x12
205x12

3 sets of weighted decline crunches, 15 minutes cardio

Tuesday:
Bench
205x12
195x12

Close Grip Bench
185x12

Barbell Row
205x12
195x12

Close Grip Row
185x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 09-21-2023, 11:56 PM

Wednesday:
Squat
205x12
205x12
205x12
205x12

Pause Squat
185x12
185x12
185x12

Good Morning
185x12
185x12
185x12

3 sets of weighted decline crunches, 15 minutes cardio

Thursday:
Bench
185x12
175x12

Close Grip Bench
165x12

Barbell Row
185x12
175x12

Close Grip Row
165x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 09-23-2023, 06:10 PM

Friday:
Deadlift
245x12
245x12
245x12

Romanian Deadlift
155x12
155x12

Squat
185x12
185x12
185x12

Good Morning
185x12
185x12

3 sets of weighted decline crunches, 15 minutes cardio

Today:
Close Grip Bench
185x12
185x12

High Incline Shoulder Press
115x12

Close Grip Row
185x12
185x12

Yates Row
115x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 09-28-2023, 09:26 PM

Was a chaotic weekend so I missed the Sunday cardio and had no energy for Monday

Monday:
Squat
135x12
135x12
135x12

Good Morning
135x12
135x12
135x12

3 sets of weighted decline crunches, 15 minutes cardio

Tuesday:
Bench
210x12
200x12

Close Grip Bench
190x12

Barbell Row
210x12
200x12

Close Grip Row
190x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

Wednesday:
Squat
210x12
210x12
210x12
210x12

Pause Squat
190x12
190x12
190x12

Good Morning
190x12
190x12
190x12

3 sets of weighted decline crunches, 15 minutes cardio

Today:
Bench
190x12
190x12

Close Grip Bench
170x12

Barbell Row
190x12
190x12

Close Grip Row
170x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 09-30-2023, 12:32 AM

Deadlift
250x12
250x12
250x12

Romanian Deadlift
160x12
160x12

Squat
190x12
190x12
190x12

Good Morning
190x12
190x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 10-01-2023, 07:25 PM

Saturday:
Close Grip Bench
190x12
190x12

High Incline Shoulder Press
120x12

Close Grip Row
190x12
190x12

Yates Row
120x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

Today:
One hour of moderate incline cardio

**son0fnothing** · 10-03-2023, 01:09 AM

Felt very sick the past few days so today was a light day

Squat
155x12
155x12
155x12

Pause Squat
135x12
135x12

Romanian Deadlift
135x12
135x12
135x12

Good Morning
135x12
135x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 10-04-2023, 12:56 AM

Went light again today, a little frustrating being sick when everything was feeling great a few days ago but I need to recover some more

Bench
135x12
135x12

Close Grip Bench
115x12

Barbell Row
135x12
135x12

Close Grip Row
115x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 10-06-2023, 12:32 AM

Wednesday:
Squat
135x12
135x12
135x12
135x12

Pause Squat
115x12
115x12
115x12

Good Morning
115x12
115x12
115x12

3 sets of weighted decline crunches, 15 minutes cardio

Thursday:
Bench
135x12
135x12

Close Grip Bench
115x12

Barbell Row
135x12
135x12

Close Grip Row
115x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 10-07-2023, 12:24 AM

Deadlift
185x12
185x12
185x12

Romanian Deadlift
135x12
135x12

Squat
135x12
135x12
135x12

Good Morning
135x12
135x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 10-08-2023, 07:51 PM

Yesterday:
Close Grip Bench
115x12
115x12

High Incline Shoulder Press
95x12

Close Grip Row
115x12
115x12

Yates Row
95x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations
^ Didn't do cardio due to time constraints, added 15 minutes to today's cardio instead

Today:
75 minutes of moderate incline cardio

**son0fnothing** · 10-10-2023, 12:38 AM

Starting over with sets of 12 using the same weights I began the previous cycle with besides the Romanian deadlifts since I've gotten used to those

Squat
205x12
205x12
205x12

Pause Squat
185x12
185x12

Romanian Deadlift
185x12
185x12
185x12

Good Morning
185x12
185x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 10-11-2023, 12:59 AM

Bench
185x12
185x12

Close Grip Bench
165x12

Barbell Row
185x12
185x12

Close Grip Row
165x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 10-12-2023, 12:08 AM

Squat
185x12
185x12
185x12
185x12

Pause Squat
165x12
165x12
165x12

Good Morning
165x12
165x12
165x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 10-15-2023, 07:34 PM

Thursday:
Bench
165x12
165x12

Close Grip Bench
145x12

Barbell Row
165x12
165x12

Close Grip Row
145x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

Friday:
Deadlift
225x12
225x12
225x12

Romanian Deadlift
185x12
185x12

Squat
165x12
165x12
165x12

Good Morning
165x12
165x12

3 sets of weighted decline crunches, 15 minutes cardio

Saturday:
Close Grip Bench
165x12
165x12

High Incline Shoulder Press
95x12

Close Grip Row
165x12
165x12

Yates Row
95x12

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

Today:
75 minutes of moderate incline cardio since I want to try out adding some more time to the daily cardio

**son0fnothing** · 10-17-2023, 12:44 AM

Squat
210x12
210x12
210x12

Pause Squat
190x12
190x12

Romanian Deadlift
190x12
190x12
190x12

Good Morning
190x12
190x12

3 sets of weighted decline crunches, 22.5 minutes cardio

Thread: son0fnothing's Training Log

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