Exodus Strength

Friday, March 3, 2023
BW: 90.7/91.0 kg
Avg. Calories: 2,879
Step Trend: 12,169

Deadlift (Barbell)
Set 1: 80 kg × 5 [Warm-up]
Set 2: 110 kg × 3 [Warm-up]
Set 3: 135 kg × 1 [Warm-up]
Set 4: 165 kg × 1 [Warm-up]
Set 5: 190 kg × 1
Set 6: 200 kg × 1 @ 6.0
Set 7: 212.5 kg × 1 @ 7.5
Set 8: 187.5 kg × 2
Set 9: 187.5 kg × 2
Set 10: 187.5 kg × 2
Set 11: 187.5 kg × 2
Set 12: 187.5 kg × 2
Set 13: 187.5 kg × 2
Notes: Pretty tiring. e1RM = 234/516.



Pause Squat (Barbell)
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Set 5: 70 kg × 10

JohnHelton wrote: ↑Fri Mar 03, 2023 5:10 am

houzi wrote: ↑Thu Mar 02, 2023 7:10 am Strong benching there!

Thank you. Not quite as impressive as your 137.5 kg x 9! That is strong work.

Thanks man. Hopefully I have another big PR of some sort in 2 weeks.

Saturday, March 4, 2023
BW: 90.3/90.9 kg
Avg. Calories: 2,570
Step Trend: 11,954

Bench Press - Volume
80 kg x 2 x 10
Notes: < 20 minutes. Easy. H-value = 217. I think this will get hard around 102.5 kg.

Sunday, March 5, 2023
BW: 90.2/90.8 kg
Avg. Calories: 2,519
Step Trend: 11,595

Monday, March 6, 2023
BW: 90.7/90.8 kg
Avg. Calories: 2,532
Step Trend: 11,533

Deload this week.

Tuesday, March 7, 2023
BW: 90.3/90.8 kg
Avg. Calories: 2,527
Step Trend: 11,724

Deload

Bench Press
112.5 kg x 3 x 5

Squat
142.5 kg x 3 x 5
Notes: These kind of felt like garbage today. I'm glad the weight wasn't greater.

Wednesday, March 8, 2023
BW: 90.3/90.7 kg
Avg. Calories: 2,491
Step Trend: 11,880

Weight is coming down, but not as fast as I would like. We'll see when MF starts to adjust my calories.

Thursday, March 9, 2023
BW: 90.4/90.7 kg
Avg. Calories: 2,484
Step Trend: 11,838

Friday, March 10, 2023
BW: 90.0/90.6 kg
Waist: 90 cm / 35.4"
BF: 16.1% - (YMCA formula)
Avg. Calories: 2,474
Step Trend: 11,768
MF TDEE: 2,947

Note: I only measure my waist once per week, using Myotape measurement.

Deload

Squat
155 kg x 2 x 5

Bench Press
120 kg x 2 x 5

Notes: This workout felt much better than the workout on Tuesday did.

Sunday, March 12, 2023
BW: 90.6/90.6 kg
Avg. Calories: 2,499
Step Trend: 12,026
MF TDEE: 2,938

My plan is to go back to heavy singles + MM back-off sets starting this coming week. I resurrected my cycle builder spreadsheet and made modifications. Link below for anyone interested.

Increasing HNFM week to week while decreasing reps. I plan to hit 4-5 microcycles before deloading. I also plan to use the heavy singles to set my e1RMs. No planned increases. However, I will throttle increases in e1RMs, generally limiting those increases in e1RM / TM to 1.5%. Finally, my HNFM targets exclude the heavy singles work.

https://docs.google.com/spreadsheets/d/ ... sp=sharing

Monday, March 13, 2023
BW: 89.9/90.5 kg
Avg. Calories: 2,483
Step Trend: 12,119
MF TDEE: 2,932

Tuesday, March 14, 2023
BW: 90.7/90.5 kg
Avg. Calories: 2,494
Step Trend: 12,104
MF TDEE: 2,924

Squat
in kg
165 x 1
175 x 1
185 x 1 @ 6.5
137.5 x 5 x8
Notes: TM = 211/465. Top set at .5 m/s, @4.5. Throttling increase though.

I was going to do conv. deadlift after this, but this was trying enough.

Wednesday, March 15, 2023
BW: 90.2/90.5 kg
Avg. Calories: 2,482
Step Trend: 12,025
MF TDEE: 2,915 - The app is really starting to reduce my TDEE. It was at 2,950 at the start of the week. I check-in on Friday and will get reduced calories at that time. Ruthless AI.

After years of neglecting my cardio fitness, I am trying to work back into decent shape again. I have been doing 400 calories on the treadmill every day, walking at a 3 mph pace at a 4 to 6% incline. Now I am slowly starting to work some running into the schedule. Eventually, I hope to be doing all running while at a low heart rate, below 130 beats per minute.

ugg...i need some cardio as well. i would settle with regular walks

Thursday, March 16, 2023
BW: 89.7/90.4 kg
Avg. Calories: 2,457
Step Trend: 12,138
MF TDEE: 2,904

Bench Press
in kg
115 x 1 @ 3.5
130 x 1 @ 7 (e1RM = 146/322)
90 x 5 x 10
Notes: I stupidly arm wrestled a big guy on Monday night. It was a draw. However, one side of my body is in terrible pain. It definitely affected my bench. e1RM was down about 8 kg. Benching wasn't fun today.

Friday, March 17, 2023
BW: 90.5/90.4 kg
Waist: 90 cm / 35.4"
BF: 16.2% - (YMCA formula)
Avg. Calories: 2,455
Step Trend: 12,137
MF TDEE: 2,892

I need a whoosh that sticks. Retaining a bunch of water this morning. My BIA scale measures much lower BF% when I'm retaining water.

Saturday, March 18, 2023
BW: 89.7/90.3 kg
Calories Trend: 2,638 - weighted avg.
Step Trend: 12,185
MF TDEE: 2,883

Sunday, March 19, 2023
BW: 88.5/90.2 kg
Calories Trend: 2,664
Step Trend: 12,012
MF TDEE: 2,882

cole wrote: ↑Wed Mar 15, 2023 3:13 pm ugg...i need some cardio as well. i would settle with regular walks

It’s a start but it isn’t it. Last year I began walking 5,000 steps a day. Not a lot by any stretch, but more than zero. My cholesterol went down significantly, and it’s a good time to listen to music and think. That said, I’ve not gotten in any better shape. Reality is that we need to put ourselves on Echo Bikes, or whatever’s your pleasure, and get after it. In my case, I know that I’m just not over the lie that cardio is the gainz goblin. I’ll get there eventually.

JohnHelton wrote: ↑Thu Mar 16, 2023 4:40 am Notes: I stupidly arm wrestled a big guy on Monday night. It was a draw. However, one side of my body is in terrible pain. It definitely affected my bench. e1RM was down about 8 kg. Benching wasn't fun today.

Best log anecdote in as long as I can remember. Recently I fucked up my bicep/elbow for a few days after yanking a heavy suitcase up into an Uber. Your incident is around a million times cooler.