Exodus Strength

12-23-2021

INCLINE: 215x1; 185x5x5
BB ROW: 135x5; 155x5; 175x5; 185x5x5

12-24-2021

--SN--
105*2*3
125*2*2
154*2*2
155*2*2
165*2*2

--SN HI PULL--
165*3*3
...plus a power shrug fr. mid thigh at end of each set.

==============

12-25-2021
--CLN n JK--
135*2*3
165*1*2
190*1*2
205*1*2
215*1
220*1

--OHS--
65*5
105*5
115*5
125*5

12-26-2021 Sun.

real quick

--HBS--
135x5x2
205x3x2
230x2x2
255x2x3

--RDL--
205x10x3

12-27-2021

with boy .... he lives! lifts!

--INCLINE PRES: 185x5; 205x5x2; 185x5x2

--SEATED ROW MACHINE: 160x8x5

12-29-2021

with boy super quick, have no time.

basically, I get him in the door, watch his deads while I squat real quick .... and leave him to his own devices and get back to work.

HBS: 225x5x5
RDL: 225x5x3

12-30-2021
....super quick while boy lifted ..
--CGBP: 185*5*5
--STRICT BB ROW: 165*8*5

------------------

12-31-2021
--SN--
115*2*4... considerable problems warming up with this ..
135*2 ok
155*2 missed 1st...oh boy
155*2
165*2 just ok
170*2 miss & bleh-make
170*2

--SN HI.PULL + SN PWR SHRUG fr HIP--
185(2+2) *3sets

--HIP SN--
115*3*4

-----------------------

1-1-2022

--CLN & JK--
135*1*3
174*1*2
205*1*2
220*1
225*1

--CLN PULL--
255*3*1
255*2*1
255*1*3

--------------------

Not to brag too much, but I (think I ) have managed to avoid the sickness traveling through my family. Before boy had food poisoning, he he had a bout of sniffles-cold-thing for a few days. The daughter got sick about a week ago (OmniTron negative). Now the wife is sick....for about 3 days so far.

I feel fine ...

1-2-2022..

--SN SLO PULL--
235*3*5

--PWR SN--
115*3*2
130*3*2
145*1*5

==============
1-3 & 1-4

I've finally succumbed to the family's sickness.
Head cold. Congestion. Etc
Wife got tested for ObliviCon. ... we'll see

1-6-2022

felt obligated to do something

--HIGH BOX SQT--
275x5x3

--PWR CLEAN FROM BLKS/KNEE--
135x3x2
165x3x2
185x3x3

--STEP UP ON BOX--
bw x 8 x 3

--RDL--
225x5
245x5
265x5

1-8-2022. Sat.

I'm officially over the illness now.

INCLINE: 205*5*3

SEATED ROW MACH: 140*8; 160*8*3

DELT.RAISES: 20's*8*5

WEIRDO LAT.PULLDOWN MACH: ???*10*4

1-10-2022 Mon

--PWR SN--
95*3*2
125*3*2
135*3
140*3
145*3
150*3

--SN HVY PULL--
225*5*3

--STEP UPS TO BOX--
*10*3

1-15-2021. Sat

...lifted while the boy worked out....

--PWR SN--
95*3*2
115*3*2
135*3
145*3
155*2, F3

--SN HVY PULL--
245*3*3

--HIGH BOX SQT.--
225*5
275*5
285*5
295*5

1-16-2022. Sun

INCLINE
205*5*2
205*4 (did even not try for a 5th)
185*5*3
...3 min rests


SEATED ROW MACHINE
160*6
180*6
200*4 ....Aaaaaaannd pulled muscle in low back/left side. So completely bailed on the session.

Weird, this is a chest supported row machine....the low back is supposed to be protected in a way. I got real tense or something attacking that heavy set and it ripped and got warm. Fuck

1-19-2022 Wed

...back still tweaked up

--HACK SQT MACH.--
105x8x2
195x10x3

--SEATED LEG CURL MACH--
80-100 x10x4

--LEG EXT MACH--
100x10
130x10
150x10@hard
130x10x2

--BAD GIRL MACH.--
100x10
120x10x4

....and done

1-22-2022 Sat

BRO DAY

INLCINE 205x5x4
CG NG PULLDOWN 145x6; 175x6x5
DB LAT RAISE: 20x10x4
CON.INC.DB CURLS: 30x7@lolz; 25x8x3
TRICEP w/ LAT PUSHDOWN THING: 90x8x3

------------------------

1-23-2022 Sun

Was gonna do "legs", but did some yard work before going out with the boy and was spent.
Also, upper body pretty damn sore.
I will do tomorrow.

1-24-2022

--HBS--
135*5*2; 205*3
205*8*3

--LEG EXT. MACHINE--
100*10; 130*10
140*10
140*8
130*10

--SEATED LEG CURLZ--
90*8*4

=================

12-27-2022 THURS.

Real quick. No time....
....like, in jeans and workbooks quick.

--FLAT BENCH--
135*5*3; 185*3; 185*5
205*3 holy shit, was alot harder than I thought it would be
185*8@holy shit again
185*5*3

--LAT. PULL DOWN--
135*8
160*8
150*8*3
145*8

All we're done on 3' start intervals.

1-29-2022. Sun PM

--CONV. DL-&
w.u. then ....
275*8*3

--LEG EXT MACH--
120*10
140*10
160*10
160*8@10
130*10

--BAD GIRL MACH--
120*10*4

--STRAIGHT LEG CALVES--
90*10*3
90*8

1-30 Sun. Rest
===============

1-31-2022. Mon.

I've been doing mostly fake-Keto lately.
Have been intermittantly fasting much at all really ....only here and there.
I weighed 203.8 the other day, need to take a run at 195 again.
So.... sun to mon i did.....

Completed 24 hr fast @ 9:30am.
Glucose 82
Ketones 2.0

mbasic wrote: ↑Thu Dec 30, 2021 3:49 am

basically, I get him in the door, watch his deads while I squat real quick .... and leave him to his own devices and get back to work.

how old is your kid? My 14yo has just started training but I don't let him deadlift yet. His squat is pretty good though

simonrest wrote: ↑Mon Jan 31, 2022 2:30 pm

mbasic wrote: ↑Thu Dec 30, 2021 3:49 am

basically, I get him in the door, watch his deads while I squat real quick .... and leave him to his own devices and get back to work.

how old is your kid? My 14yo has just started training but I don't let him deadlift yet. His squat is pretty good though

He is 15 now. 9th grader.

They all let their lower backs round when deadlifting.
I had to really watch that when he was younger.
I noticed if he started off with deadlifts 1st in the workout, they'd look a lot better (and more weight too obvs).

Now I really don't have to watch him from a form perspective as far as injury concern, or instilling "bad form".....but mostly curious how hard he's grinding. I don't like any lower body stuff to get anywhere near grind-levels....especially since he's doing all the sprint work.
At school he squats and deadlifts without my supervision.

Is your kid going to do sports at school?

=============================

1-31-2022 Mon

At globogym really quick .... in boots and jeans while the kid went to a 7sFB practice.

--INCLINE PRESS--
205x5x5 @ 4' start intervals

--SEATED ROW MACHINE--
(yes, the one that hurt my back, so took it easy)
160x6
165x6x2
170x6x4
...on 3' start intervals

mbasic wrote: ↑Tue Feb 01, 2022 3:45 am
Is your kid going to do sports at school?

Yeah, he’s on the basketball team, not the seniors but the year 9-10. There’s no culture of weight training down here, he’s doing it off his own bat.

He can’t control his back well when pulling but he can when squatting. It’s helping his jump though