Exodus Strength

2.15.2024
Underhand Barbell Rows
275 x 8 x 8

Weighted Neck Curls
45 x 25 x 4

Landmine T-Bar Rows
200 x 10 x 8

Bilateral Dumbbell Split Squats
75 x 8 x 4

Straight-Arm Pulldowns
105 x 10 x 6

Weighted Neck Extensions
30 x 25 x 4

Seated Rope Pulldowns
95 x 15 x 4

Kneeling Single-Arm Iliac Pulldowns
75 x 10 x 4

Dumbbell Pullovers
80 x 10 x 3

2.16.2024
Overhead Press
175 x 7 x 3
185 x 5 x 3
195 x 3 x 2
205 x 2 x 3
215 x 1



Yaz Press
195 x 6 x 5
205 x 5 x 3
210 x 2

Rope Pushdowns
85 x 12 x 4
90 x 8 x 2

Barbell Hang Shrugs
315 x 15 x 4

Overhead RTEs
85 x 12 x 4
90 x 8 x 2

Incline Dumbbell Shrugs
80 x 25 x 3

Underhand Incline Barbell Shrugs
225 x 15 x 4

Seated Dumbbell Reverse Flyes
25 x 12 x 3

2.17.2024
High-Bar Squats
175 x 10
225 x 10
275 x 8 x 2
325 x 4 x 3
345 x 3 x 3 (PR, lol)
365 x 1 x 2
315 x 3 x 2



Walking Dumbbell Lunges
55 x 9 x 4

Standing Cable Leg Extensions
50 x 12 x 6

Weighted Sisy Squats
35 x 15 x 4

Ab Wheel Rollouts
10 x 4

2.18.2024
Deadlift
275 x 6
365 x 6
415 x 6
455 x 4 x 3
475 x 2 x 2
500 x 1



Good Mornings
185 x 12 x 3
195 x 7 x 3
205 x 5 x 2

Seated Cable Leg Curls
55 x 15 x 4
60 x 8 x 4

Nordic Curls
11 x 4

Assisted Lateral Squats
12 x 3

Renascent wrote: ↑Sat Feb 17, 2024 9:08 pm 2.17.2024
High-Bar Squats

345 x 3 x 3 (PR, lol)

Hey, thats great!

houzi wrote: ↑Sun Feb 18, 2024 10:36 pm

Renascent wrote: ↑Sat Feb 17, 2024 9:08 pm 2.17.2024
High-Bar Squats

345 x 3 x 3 (PR, lol)

Hey, thats great!

Thanks!

2.19.2024
Bench Press
175 x 12
225 x 12
275 x 7 x 3
295 x 4 x 2
305 x 3 x 2
315 x 2 x 2



Dumbbell Flyes
25 x 12 x 4

Dumbbell Lateral Raise
25 x 12 x 5

Kneeling Cable Crunch
85 x 15 x 4

Weighted Sisy Squats
35 x 15 x 4

Kneeling Cable Chops
50 x 12 x 3

2.21.2024
Underhand Barbell Hang Rows
275 x 8 x 8

Bilateral Dumbbell Split Squats
75 x 8 x 4

Weighted Pull-Ups
70 x 4 x 6

Straight-Arm Pulldowns
110 x 10 x 5

Weighted Neck Curls
45 x 25 x 4

Seated Rope Pulldowns
95 x 15 x 3

Are you using a harness for neck curls?

MailmanMuscle wrote: ↑Wed Feb 21, 2024 9:41 pm Are you using a harness for neck curls?

Nah, just lying supine with plates held to my head.

I have a neck wrap and a harness, but the velcro doesn't cooperate with my hair and I haven't been too motivated to figure out a workaround. Maybe a headband or a do-rag or something would help.

The harness has hooks for cables, but since my cable setup is a bit more primitive than what would be found on a dedicated machine with a proper stack, I've only used it sparingly.

2.22.2024
Overhead Press
175 x 7 x 2
185 x 6 x 3
195 x 4 x 3
205 x 3 x 2



Weighted Neck Extensions
35 x 25 x 4

Assisted Lateral Squats
12 x 3

Dumbbell Pullovers
80 x 12 x 3

Seated Dumbbell Reverse Flyes
25 x 12 x 4

Ab Wheel Rollouts
10 x 3

2.23.2024
Yaz Press
195 x 7 x 4
205 x 5 x 4

Rope Pushdowns
85 x 12 x 4
90 x 8 x 2

Barbell Hang Shrugs
315 x 15 x 4

Overhead RTEs
85 x 14 x 2
90 x 9 x 4

Incline Dumbbell Shrugs
80 x 25 x 3

Underhand Incline Barbell Shrugs
225 x 15 x 4

2.24.2024
High-Bar Squats
175 x 10
225 x 10
275 x 9 x 2
325 x 4 x 2
345 x 3 x 2
355 x 2 x 4 (PR)
315 x 3 x 2



Walking Dumbbell Lunges
50 x 9 x 4

Cable Hip Abduction
20 x 15 x 5

Weighted Sisy Squats
35 x 12 x 4

Lying Cable Knee Raise
85 x 12 x 3

2.25.2024
Deadlifts
275 x 8
365 x 8
455 x 4 x 3
475 x 2 x 2



Good Mornings
185 x 12 x 3
195 x 7 x 3
205 x 5 x 2

Seated Cable Leg Curls
55 x 15 x 4
60 x 8 x 4

Nordic Curls
10 x 4

Face Pulls
50 x 12 x 3

You look pretty otherworldly in that lighting. Kind of awesome, especially the eyes.

Yeah, watching that video makes me feel like I'm doing something wrong by not lifting outside in the dark. Such an awesome environment to lift in!

MarkKO wrote: ↑Sun Feb 25, 2024 9:45 pm You look pretty otherworldly in that lighting. Kind of awesome, especially the eyes.

It did seem to help elevate an otherwise pretty mediocre lift!

Clearwater47 wrote: ↑Mon Feb 26, 2024 6:28 am Yeah, watching that video makes me feel like I'm doing something wrong by not lifting outside in the dark. Such an awesome environment to lift in!

Those damn mosquitoes might change your mind. They were hungry!

2.26.2024
Bench Press
175 x 12
225 x 12
275 x 8 x 3 (PR)
295 x 5 x 2 (PR)
315 x 2 x 2
320 x 2



Dumbbell Flyes
25 x 12 x 3
30 x 8 x 3

Bilateral Dumbbell Split Squats
75 x 8 x 4

Assisted Reverse Nordic Curls
10 x 5

Lateral Plate Raises
25 x 12 x 3

Lying Cable Knee Raises
85 x 12 x 4

Seated Dumbbell Reverse Flyes
25 x 15 x 3

Renascent wrote: ↑Mon Feb 26, 2024 9:11 pm

Clearwater47 wrote: ↑Mon Feb 26, 2024 6:28 am Yeah, watching that video makes me feel like I'm doing something wrong by not lifting outside in the dark. Such an awesome environment to lift in!

Those damn mosquitoes might change your mind. They were hungry!

Dude. The last two years at this time we were in downtown Baton Rouge, so I didn’t realize the extent of the swarm. We’re out in the burbs now and holy shit. I take walks at night and in the right light I can see even the blacktop just covered in them. How long is this gonna go on? We moved here in May last year and while of course there were mosquitos in the backyard as the day wore on, it was nothing even close to this.

Also, sweet bench PRs. You’ve got me, in every rep range, by 40 lbs. Makes me want to try all of these different movements that you do, and gaf about overhead press. Grumble grumble.

DCR wrote: ↑Tue Feb 27, 2024 4:50 am

Renascent wrote: ↑Mon Feb 26, 2024 9:11 pm

Clearwater47 wrote: ↑Mon Feb 26, 2024 6:28 am Yeah, watching that video makes me feel like I'm doing something wrong by not lifting outside in the dark. Such an awesome environment to lift in!

Those damn mosquitoes might change your mind. They were hungry!

Dude. The last two years at this time we were in downtown Baton Rouge, so I didn’t realize the extent of the swarm. We’re out in the burbs now and holy shit. I take walks at night and in the right light I can see even the blacktop just covered in them. How long is this gonna go on? We moved here in May last year and while of course there were mosquitos in the backyard as the day wore on, it was nothing even close to this.

Mosquito Abatement claims the numbers right now are on par with the average for this time of year.

I don't remember seeing so many of these huge motherfuckers last year around this time, and I wonder if all the wet weather a few weeks back has something to do with it.

There were bats overhead while I was deadlifting, so hopefully they're all out and about to help thin the herd.

Also, sweet bench PRs. You’ve got me, in every rep range, by 40 lbs. Makes me want to try all of these different movements that you do, and gaf about overhead press. Grumble grumble.

Thanks.

There was a guy I used to see at one of the Y locations nearby when I was starting out years ago. He would warm up with sets of 10 at 275. Never knew his name -- we'd just nod to each other at most -- but my unofficial nickname for him was "Meathead Billy Corgan" (I never called him that to his face).

I hope to make Billy proud one day and complete a set of ten. Maybe even play "1979" to commemorate.