Exodus Strength

Welcome back, @JaJL. What's your current training goal?

@DCR


Much more “process” goals right now than any specific numbers or times.

Trying to train most days of the week whether running or lifting, mostly depends on time available.

Last year I spent a lot of time doing more “body building” type training. Right now my goal lifting wise is stick with the current program I have for myself and test SQ/BP/DL 1RM at the end… it’s kind of an experiment based on some GZCL stuff but have been having fun with it and moving the needle so we will see where it goes.

I have been getting into running a bit this year. My fiance has gotten into 1/2 marathons in the past couple of years and while I don’t really have the desire to that I have been enjoying doing a little bit of running combine with lifting - currently working up to running an unofficial 10k.

4/24
Squat: 330 x 4 x 3
Incline Bench: 145 x 10 x 4
Seated Row: 160 x 15 x 5
DB Flye: 30 x 15,15,12,12,12

4/25
4 miles run

4/26
CGBP: 155 x 10 x 2, 165 x 10 x 2
SLDL: 242 x 12 x 3
DB Incline: 60 x 15 x 3
Curl <> Rope Pushdown: 3 sets each

2 mile easy run

High external stress today, just plugged through the workout

4/27
Bench: 185 x 4 x 3
Pause Squat: 255 x 3 x 6
A1. Chin Up: 15,15,12,12,10
A2. Dip: 15,12,12,12,12

Macrofactor cut my calories by 150 this morning which is sad

4/28
3 miles run

4/29
Bench Press: 175 x 5 x 5
Dips: 10, 3 x 8
Chin Up: 4 x 10
DB Shoulder Press: 55 x 8,7, 45 x 8 x 2
Rope Pushdown: 90 x 8 x 4
2 mile run

4/30
Deadlift: 405 x 4 x 5
Front Squat: 225 x 6 x 4
RDL: 245 x 8 x 3
Machine Crunch: 90 x 10 x 3

May do an another short/easy run later today… tentatively planning to do a longer run tomorrow with family coming into town this week so may just rest for that.

5/1
5 mile run
AM weight was 188 which is a lifetime low

5/2
CGBP: 170 x 12, 170 x 9,9,8
Arsenal Chest Supported Row: 70 x 8,8,7,7
2 round circuit: push up, db curl, incline fly, OH Tricep extension
2.25 mile run

5/3/24
Deadlift: 308 x 1 x 15 (every 0:30)
Belt Squat: 405 x 12 x 3
Lying hamstring curl: 140 x 12 x 3
Plank: 2:00 x 3 sets

Have family in town… lots of food makes the lifts nice but pretty bloated lol. Plan for a 3-4 mile run tomorrow

5/4/24
4 mile run

5/6/24
Bench: 185 x 3 x 4, 175 x 6 x 3
Dips: +25 x 8, +25 x 5 x 3
Pull Up: +15 x 10, BW x 10,8
DB OHP: 50 x 8 x 3
Tricep Extension: #8 x 8 x 3

2.5 mile run

5/7/24
Block pull (mid shin): 405 x 4, 425 x 4, 455 x 4, 425 x 4 x 2
Front Squat: 275 x 4 x 3
Good morning: 205 x 6 x 2
Ab wheel: 4 x 15

5/8/24
CGBP; 175 x 10, 175 x 7 x 2, 175 x 6 x 2
Isolateral Row: 115 x 10 x 4
Push Up, curl, incline fly, OH Tricep circuit: 3 rounds

Leave for a short trip to Utah tonight and couldn’t sleep so did what I had planned for tomorrow this morning… going to try and find somewhere to lift Friday out there

5/13/24
Squat: 325 x 4
Front Squat: 215 x 10 x 3
Barbell row: 185 x 8 x 4
Ab wheel: 3 x 15
2 mile run

5/14/24
AM: 3 mile run

PM
Bench Press: 187 x 6
Feet Up Bench: 155 x 10 x 3
Chin Up: 2 x 12, 2 x 10
DB Split Squat: 100 x 15 x 3
Rope Pushdown: 70 x 15 x 2, 80 x 12 x 2

5/16/24
Bench: 200 x 2 x 2
Deficit Deadlift: 330 x 10, 330 x 5 x 4
DB BP: 70 x 8 x 4
DB Row: 95 x 12,10,10,10

5/17/24
Squat: 330 x 2, 350 x 2
Incline bench: 135 x 6, 150 x 6, 160 x 6 x 3
GHR: 3 x 20
Hanging leg raise: 3 x 20
Bike: 30 minutes

5/18/24
AM: 2.6 mile run

PM:
Front Squat: 295 x 2 x 2
Pause Squat: 275 x 8, 255 x 6 x 2, 255 x 5 x 2
Reverse hyper + abs

Goal for today’s run was to try and push the effort a little bit. Did the first 2 miles harder than normal (8:29 and 7:44) then used the last 1/2 ish mile as “recovery”. HR stayed ~140 so that’s improvement. Gonna keep chugging along with the easy miles on the other days.

5/19/24
Bench Press: 187 x 6 @ 7
CGBP: 170 x 12 @ 8, 165 x 10 x 2, 165 x 8
Incline Fly: 30 x 10 x 4
Fat bar Pushdown: #10 x 12 x 3
DB Lateral Raise: 25 x 18,16,15,15

Easy 2 mile run

5/20
5 mile run - was very hot out should have done in the am but got through it

5/21
Deadlift: 440 x 4 @ 8, 440 x 2
Chin Up: 225 x 10, 190 x 15 x 2
Chest Supported Row: 180 x 12 x 4
DB Curl: 40 x 14,12,12
Ab rollout: 3 x 20

2.25 mile easy run

JaJL wrote: ↑Tue May 21, 2024 3:36 pm 5/21
Deadlift: 440 x 4 @ 8, 440 x 2
Chin Up: 225 x 10, 190 x 15 x 2
Chest Supported Row: 180 x 12 x 4
DB Curl: 40 x 14,12,12
Ab rollout: 3 x 20

Strong curls.

Am I missing something with the chin ups? Like that’s not weight added… right?

DanCR wrote: ↑Tue May 21, 2024 5:42 pm

JaJL wrote: ↑Tue May 21, 2024 3:36 pm 5/21
Deadlift: 440 x 4 @ 8, 440 x 2
Chin Up: 225 x 10, 190 x 15 x 2
Chest Supported Row: 180 x 12 x 4
DB Curl: 40 x 14,12,12
Ab rollout: 3 x 20

Strong curls.

Am I missing something with the chin ups? Like that’s not weight added… right?

I wish! Including bodyweight in my logging.