Exodus Strength

Ended up just taking one day completely off. Feel better now. Going to try to keep each higher rep gym session under 20 total sets, and the ones at home (heavier) under 15.

03/06/24 - OFF

03/07/24 Gym (Shoulders/Back)
Seated DB Press - 70s x 12, 13
Seated CNG Cable Row - 190 x 10, 170 x 10
Seated WG Cable Row - 150 x 11, 9
Double Cable Lat Raise - 30 x 12, 10, 8, 20 x 13
Double Cable Rear Delt - 30 x 13, 10, 10
Slow Ecc Leg Extension - 225 x 16, (myo) 13-5-4-4-3
Seated Leg Curl - 210 x 12, (myo) 190 x 10-3-3

03/08/24 Gym (Chest/Arms)
DB Paused Incline - 95s x 12, 11, 10
Overhead Straight Cable Tricep - 170 x 15, 160 x 15, 13
Mid Cable Fly - 60 x 17, 12, 50 x 14
Underhand Pushdown - 100 x 17, 90 x 22, 16
DB Finger/Wrist Curl - 25s x 11, 10
DB Rev Wrist Curl - 25s x 15, 13
Seated Calf - 180 x 12, 9, 135 x 14

03/08/24 Home
SSB Squat - 335 x 1 @ 7-7.5, then 250 x 5 x 4 in 8:30
SSB GM - 115 x 8 x 3
BSS - 40s x 10 -> these gave me a hernia in 2017ish, and I felt it there. Will sub these out
Ring Chin - 45 x 7 x 3 -> zero pain during work sets, 1/10 in warmups. great

03/09/24 Gym (Full Upper)
Flat DB Paused Bench - 105s x 11, 10
DB Row - 120 x 20
Hoist Chest Press - 270 x 20, 17
Standing Facepull - 90 x 10, 80 x 16, 70 x 11+
Blakley Rope Extension - 100 x 10, 8, 90 x 10 holy tricep pump
DB Finger/Wrist Curl - 30s x 10, 8
DB Rev Wrist Curl - 30s x 13, 12
Hoist Leg Press Calf Raise - 320 x 15, 12, 12

The "Blakley Rope Extension" are these: Feels good

03/11/24 Home
SSB Pause Squat - 225 x 5 x 4 in 6:45
Incline - 225 x 6, 215 x 8, 205 x 10 -> kinda stalling here?
Ab Wheel - 7, 6, 5
Seated SSB GM - 75 x 8 x 3-> felt great, actually a great adductor pump
Flat DB Fly - 30s x 22, 20
Reverse BB Curl (fat grips) - 45 x 27

Right forearm really bugging me today.

SeeMac wrote: ↑Mon Mar 11, 2024 2:04 pmThe "Blakley Rope Extension" are these

Thanks for sharing this - hadn’t heard of these and would like to try them out.

03/12/24 Gym (Back/Triceps/Hamstrings)
Neutral Lat Pulldown - 210 x 6, 170 x 12
Overhead Straight Tricep - 180 x 11, 160 x 15, 12
Neutral Cable Row - 190 x 12, 9, 170 x 12
JM Extension - 110 x 10, 100 x 11
SA Cable Wrist Curl - 60 x 10, 50 x 11, 8
Seated Ham Curl - 210 x 14, (myo) 190 x 12-4-3
Hoist LP Calf - 340 x 16, 16, 14

03/13/24 Gym (Shoulders/Biceps/Quads)
Seated DB Press - 75s x 10, 10, 8
Double Cable Lat Raise - 40 x 10, 30 x 13, 11, 9
Rev Pec Deck - 140 x 13, 120 x 15, 12, 100 x 15
Incline Hammer Curl - 20s x 20, 15, 13 -> light but painless
Slow Leg Ext - 230 x 15, (myo) 13-5-5-4-3
Abduction - 190 x 15, 10

03/14/24 Gym (Chest/Triceps)
Paused Incline DB Press - 100s x 9, 9, 8
Underhand Pushdown - 100 x 18, 15
Mid Cable Fly - 70 x 14, 60 x 15, 12
Overhead Rope Extension - 140 x 10, 120 x 12, 110 x 11
DB Finger Wrist Curl - 30s x 14, 12
DB Rev Wrist Curl - 30 x 16, 13
Seated Calf Raise - 180 x 17, 10, 135 x 17

03/15/24 Home
SSB - 345 x 1 @ 9, 255 x 5 x 4 in 8:15
Neck was sore today, misgrooved this pretty bad by pushing up on the handles to save my neck
Ring Chin - 50 x 7 x 3
SSB GM - 125 x 6 x 3
Cossack Squat - bw x 10 x 3
Poundstone FG Curl - 45 x 30

03/16/24 Gym (Full Upper)
Dip - 90 x 13 (PR), 12
DB Row - 120 x 22
Hoist Chest Press - 290 x 20, 17
Facepull (Mid Position) - 80 x 13, 60 x 14, 50 x 15
BB Finger/Wrist Curl - 60 x 13, 10
Incline Hammer Curl - 20s x 22, 16
Hoist LP Calf - 360 x 18, 16, 16
Incline EZ Bar Extension - 80 x 10, 10, 8

03/18/24 Home
Beltless Paused SSB - 225 x 5 x 2 in 3:00
HHTB DL - 535 x 1 @ 6-7, 405 x 5 x 2 in 2:45
Incline (w/ fat grips) - 205 x 11, 11, 9, 185 x 13 -> adds like half inch of ROM
Ab Wheel (ibw incline sets) - 8, 6, 6
FG BB Curl - 45 x 32

Going to push to beat my trap bar PR. 635 is the goal for now, but based on how easy that 535 was with 0 deadlifting for a while, I'm sure even 675 or so may be possible. Back has been doing much better, and is slightly sore now after the pulls, but nothing crazy.

03/19/24 Gym (Back/Triceps/Shoulders/Calves/Forearms)

CG Low Cable Row - 210 x 10, 190 x 13
WG High Cable Row - 170 x 12, 10
Overhead Rope Tricep - 140 x 9 -> elbows bugging me
Blakley Extension - 110 x 11, 90 x 13
SA Cable Lat Raise - 40 x 13, 10, 9, 8
SA Cable Finger/Wrist Curl - 80 x 6, 70 x 8, 60 x 10, 50 x 12
Hoist LP Calf Raise - 380 x 16, 12, 12

03/20/24 Gym (Chest/Lats/Biceps/Legs)
DB Paused Inline Press - 100s x 10, 9, 9
Mid Cable Fly - 80 x 9, 60 x 17, 15
Supinated Pulldown - 150 x 13, 9, 140 x 10
Incline Hammer Curl - 20s x 24, 18
Seated Leg Curl - 220 x 12, 200 x 13
Horizontal Leg Press - 200 x 8 x 2 -> 0 back pain
Leg Extension - (myo) 235 x 15-4-4-3
Captain Chair - 12, 8

Abduction machine was being used

03/21/24 Gym (Shoulders/Triceps/Forearms/Calves)
Seated DB Press - 75s x 12 x 2
Overhead Straight Tricep - 170 x 10 -> overhead cable stuff not feeling good lately
Supinated Tricep - 120 x 18, 100 x 20
Double Cable Rear Delt - 40 x 12, 10, 30 x 14
Incline EZ Tricep - 80 x 13 x 2
DB Lat Raise - (myos) 40 x 13-4-3-3, 35 x 12-4-4-3
DB Rev Wrist Curl - 35s x 12, 12, 10
Seated Calf - 180 x 18, 13, 135 x 18

03/22/24 Home
Feeling terrible today, bad sleep last night + nauseous + still coughing somehow
SSB - 330 x 1 @ 7, 250 x 5 x 3 in 6:00
Ring Chin - 55 x 7 x 3
That's it

03/23/24 Gym (Full Upper)
Still not feeling 100% today
Dip - 90 x 14, 12
DB Pullover - 45 x 15 x 2
Hoist Chest Press - 320 x 14, 12
Hoist LP Calf - 380 x 20, 17, 14
Lat Raise Machine - 120 x 11, 100 x 15, 12
Strict Rope Pushdown - 130 x 12, 110 x 12, 11
Plate Preacher Curl - 90 x 14, 11, 8
DB Finger Wrist Curl - 30s x 14, 12, 10
DB Pullover

03/25/24 Home (Legs/Chest/Biceps)
Paused SSB (no belt or sleeves) - 220 x 5 x 2 very easy
HHTB DL - 565 x 1 @ 6, 425 x 5 x 3 in 5:40
Fat Grip Incline - 215 x 7 (failed 8th), 6, 200 x 11, 10
Ab Wheel - 10, 7, 5 (10 has been a goal for a while)
SA Reverse Incline DB Curl - 30 x 8 x 2
Incline DB Curl - 30 x 8, 7

Deadlift felt like @6-7, and on film looked like @warmup. Could've beaten my PR today. Back felt completely fine during the squats/deads, and forearms felt completely fine during the curls.

Hey, bummer about the hip trouble, but it sounds like you're handling it like a champ. Your routine sounds pretty dialed in, and wow, those lifts are seriously impressive.

TornAlien wrote: ↑Tue Mar 26, 2024 7:44 am Hey, bummer about the hip trouble, but it sounds like you're handling it like a champ. Your routine sounds pretty dialed in, and wow, those lifts are seriously impressive.

Thanks for the kind words! Still have some hefty goals but I am definitely happy with how far I've come. Hip trouble cured up a while back thankfully, that was annoying as hell.

03/26/24 Gym (Back/Shoulders/Triceps/Forearms/Calves)
CNG Cable Row - 210 x 12, 10
WNG Cable Row - 170 x 13, 11
Blakley Extension - 120 x 11, 10, 110 x 10
SA Cable Lat Raise - 50 x 10, 9, 9, 8
SA Cable Finger Wrist Curl - 80 x 10, 9, 7, 60 x 12
Horizontal LP Calf - 360 x 13, 10, 10, 9

03/27/24 Gym (Chest/Lats/Legs)
Paused Incline DB Press - 105s x 7 x 3
Supinated Pulldown - 150 x 16, 11
High Cable Fly - 70 x 12, 60 x 13, 10
DB Pullover - 50 x 11, 11
Incline Hammer Curl - 30s x 10, 9, 8 -> no pain
Hor Leg Press - 240 x 10 x 2
Seated Leg Curl - 230 x 10, 215 x 12
Adduction - 190 x 17, 11

03/28/24 Gym (Shoulders/Triceps/Forearms)
Seated DB Press - 80s x 9, 9
Double Cable Rear Delt - 50 x 6, 40 x 13, 11, 9
Supinated Tricep - 130 x 18, 16
Smith JM Press - 95 x 11, 115 x 9, 125 x 6
BB Finger Curl - 135 x 18, 13, 10
DB Lat Raise (myos) - 45s x 12-4-4-3, 40s x 15-4-4-3
Seated Calf - 180 x 20, 14, 10

03/29/24 Home
SSB - 355 x 1 @ 8.5-9, 260 x 5 x 3 in 6:29
SSB GM (beltless) - 125 x 8 x 3
Elbow Wrist Curl - 30 x 15 x 3
Towel Chin - bw x 5 x 3
Cossack Squat - 20 x 10, 30 x 10

03/30/24 Gym (Full Upper)
Paused DB Bench - 110s x 9 x 2
DB Row - 120 x 24
Hoist Chest Press - 320 x 16, 14
WNG Pulldown - 170 x 14, 10
Plate Preacher Curl - 90 x 15, 10
Rope Pushdown - 140 x 14, 10, 120 x 12
Lat Raise Machine - 125 x 13, 12, 115 x 14
Leg Extension (myo) - 240 x 15-5-5-4-3

Getting a bit of golfer's elbow in my right, which is a first for me. Dropping weighted chins for the time being, and all forearm work will be the stuff I was doing in the fall to get rid of the left golfer's elbow. Other than that, training is going well. Back has been holding up nicely, and weighed in naked/fasted at 204.9 this morning. 215 by June or so is the goal, maybe 220 into July if everything is still going nicely.

04/01/24 Home (Legs/Chest/Bicep/Elbow)
SSB Paused (no belt or sleeves) - 235 x 5 x 2 easy & fast
HHTB DL - 615 x 1 @ 9 (+15lb PR)
SSB GM (no belt) - 135 x 8 x 2
Fat Grip Incline - 215 x 8 x 3 (all @ 8-9), 205 x 10
BB Finger Curl - 155 x 10 x 3
SA Reverse Incline Curl - 30 x 11, 9
Incline Curl - 30s x 8, 9

Took 3 weeks to hit a 15 pound PR, not bad. Probably could've hit 625-630 ish but this was the most I could fit on the bar with the plates I have. Kind of tweaked my left knee on on the pull, the outside of the patella. Doesn't feel like tendonitis at all which is good (no sharp localized pain, no pain resting, resting makes it a bit better, has gotten better since the workout) so I'm sure I'll be fine. Since I maxed out the bar and I think my low back is ready I am going to start doing conventional pulls here. Short term goal is 500 which shouldn't take long.

04/02/24 Gym (Back/Triceps/Shoulders)
CNG Cable Row - 230 x 7 (grip failed), 8
WNG Cable Row - 190 x 11, 10
Blakley Tricep - 130 x 8, 120 x 12, 10, 110 x 11
WNG Pulldown - 170 x 15, 11
SA Cable Lat Raise - 50 x 12, 10, 9, 8
SA Elbow Wrist Curl - 35 x 10 x 3

Knee is still tender today, but definitely not tendonitis. Will sub out quad stuff for extra hamstring/back stuff this week if needed

04/03/24 Gym (Chest/Biceps/Legs)
Paused DB Incline Press - 105s x 8, 8, 7
High Cable Fly - 70 x 14, 12, 60 x 14
SA Preacher Hammer Curl - 35 x 5, 6
DB Pullover - 50 x 13 x 2
Incline Hammer Curl - 35s x 8, 8
Seated Hamstring Curl - 235 x 11, 220 x 13
Abduction - 200 x 14, 10
Seated Calf - 180 x 21, 135 x 25

Knee feels better today, still not 100% but should be good for friday's squats.

04/04/24 Gym (Shoulders/Triceps/Forearms)
Double Cable Rear Delt - 50 x 7, 40 x 12, 12, 11
Seated BTN Press - 115 x 12, 125 x 10
Underhand Tricep - 140 x 16
Overhand Tricep - 140 x 16
Smith JM Press - 125 x 9, 135 x 8, 7, 6
Lat Raise (myos) - 50 x 10-4-4-3, 45 x 13-5-4-3
DB Rev Wrist Curl - 35s x 13, 30s x 13, 10

Knee is like 80% better

04/05/24 Home (Legs/Biceps/Elbow)
Beltless SLDL - 225 x 10, 275 x 10, 325 x 10 @ 8
BB Finger Curl - 165 x 8, 8, 10
Beltless Seated SSB GM - 75 x 12 x 2
SA Rev Incline DB Curl - 40 x 5 x 3
Ham Roller - bw x 15, 13

Tried to squat but knee didn't love it. Kind of flared up a bit but is almost back to baseline now (~3 hours after trying to squat). Should likely be fine for next friday's squats, but we'll see.

04/06/24 Gym (Upper)
Flat Paused DB Bench - 115s x 8 x 2
Hoist CS Row - 360 x 12, 410 x 8 x 2
Hoist Chest Press - 340 x 13, 12
Overhead Rope - 150 x 7, 140 x 11, 120 x 13, 11
Rope Curl - 100 x 22, 20
SA Elbow Wrist Curl - 40 x 7, 8, 8
Lat Raise Machine - 130 x 13, 12, 11

04/08/24 Home (Legs/Chest/Biceps)
Beltless Conv DL - 225 x 8, 315 x 5, 365 x 8 @ 7
SSB GM - 145 x 8 x 2
FG Incline - 215 x 8 - ouchie
3-1-0 Feet Up SB Bench - 145 x 12 x 3
BB Finger Curl - 185 x 6 x 3
Hammer Rotation/Press - 2.5 x 5 x 3
SA Rev Incline Curl - 40 x 7 x 2
Incline Hammer Curl - 30s x 12, 9, 8
Spanish Squat - bw x 30s x 2

Kind of tweaked my right forearm area hoisting the 115s into place with the presses on saturday, then played 18 holes of golf yesterday which really flared it up. Hurt like hell during the incline today, so called it after one set. Out of frustration I hit google for answers and found this https://www.t-nation.com/training/tip-n ... -benching/. This replicates the pain exactly, so going to try doing these for a while to see if they help (logged as "Hammer Rotation/Press").

Wanted to hit 365 x 10 belted today on the deads, but was having some gerd using the belt so went beltless. Could've hit 10 easy, but didn't want to push the knee. The spanish squats helped, so extra daily work for the next few weeks will be a few spanish squats and the hammer rotation presses.

04/09/24 Gym
Some back, tricep and shoulder work

04/10/24 Gym
Incline Paused DB Press - 110s x 5, 100s x 10 x 2
Leg Ext (myo) - 245 x 13-5-5-4-3
some chest, bicep and leg work

Lost my phone wednesday and lost my logs for these sessions. Most of it was fluff so no need to scrape the memory for what I did exactly. Managed to do leg extensions (whole stack) pain free though which was good.

04/11/24 Gym (Shoulders/Triceps)
Seated BTN Press (full rom) - 115 x 13, 125 x 10, 135 x 7 all @ 8
Seated DB Overhead Cable Tricep - 110 x 15, 100 x 16, 14
SA rear delt cable - 40 x 13, 12, 9, 30 x 13
SA supinated pushdown - 70 x 6, 50 x 15, 13
High Cable FP - 60 x 12, 70 x 8, 7
DB Pullover - 55 x 10 x 2
SA Elbow Wrist Curl - 45 x 6, 7, 8

04/12/24 Home (Legs/Biceps/Elbow)
SSB Squat - 145 x 8, 195 x 5, 225 x 3, 245 x 10 @ 8
Beltless SLDL - 225 x 5, 315 x 3, 335 x 10 @ 8
Bent Row - 185 x 13, 12
Hammer Rot Press - 2.5 x 6, 6, 7
BB Finger Curl - 185 x 8 x 3
Spider Curl - 30s x 15, 13
Ham Roller - bw x 18, 15
Spider Hammer Curl - 30s x 17, 15
Spider Rev Curl - 30s x 14

Knee flared up a tiny bit after squats but went back to baseline within like 5 mins. Going to stick to higher reps for squat and deadlift for a few weeks at least. Want 405 x 10 on conventional, 275 x 10 on high bar or SSB.