OckhamsRazor's Log
Moderator: Chebass88
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
11/23/22 - EvolveAI - Hypertrophy Block - W3D3
Mid-shin block pull, no belt
335 x 8 x 3
Spoto Press
225 x 5 @7
195 x 6 @5
Paused HBS, no belt
295 x 6 x 2 @7
Good Morning
175 x 12 @6
185 x 10 x 2 @6.5
DB Bulgarian Split Squat
18s x 15 x 2 @7
Ab Wheel
18, 15
Lower back is feeling much better, but still not 100%. I selected the deadlift rehab protocol on evolve, which called for 3 x 8 of reverse band DL. I don't have a full rack, so that was not an option, so I went with block pulls instead.
Mid-shin block pull, no belt
335 x 8 x 3
Spoto Press
225 x 5 @7
195 x 6 @5
Paused HBS, no belt
295 x 6 x 2 @7
Good Morning
175 x 12 @6
185 x 10 x 2 @6.5
DB Bulgarian Split Squat
18s x 15 x 2 @7
Ab Wheel
18, 15
Lower back is feeling much better, but still not 100%. I selected the deadlift rehab protocol on evolve, which called for 3 x 8 of reverse band DL. I don't have a full rack, so that was not an option, so I went with block pulls instead.
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
11/24/22 - EvolveAI - Hypertrophy Block - W3D4
Spoto Press
230 x 5 @8
190 x 8 x 5 @6-6.5
DB Step-up
43s x 12 x 2 @6-7
Paused Front Squat, no belt
235 x 5 @6
240 x 5 @6
Chin-up
BW x13, 10
BW + band x 10
Upright Row
65 x 17 @8
65 x 14 @8
55 x 16 @8
Dip
BW x 18, 15, 12
DB Hammer Curl
23s x 18, 14, 13
Spoto Press
230 x 5 @8
190 x 8 x 5 @6-6.5
DB Step-up
43s x 12 x 2 @6-7
Paused Front Squat, no belt
235 x 5 @6
240 x 5 @6
Chin-up
BW x13, 10
BW + band x 10
Upright Row
65 x 17 @8
65 x 14 @8
55 x 16 @8
Dip
BW x 18, 15, 12
DB Hammer Curl
23s x 18, 14, 13
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
11/26/22 - Cardio
Run/walk
21 minutes: 1.81 miles
Run/walk
21 minutes: 1.81 miles
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
11/27/22 - EvolveAI - Hypertrophy Block - W4D1
HBS w/belt
405 x 3 @8
315 x 8 x 4 @6-6.5
OHP, no belt
135 x 8 @6.5
135 x 8 @7
135 x 8 @8
130 x 8 @8
Halting DL, no belt
335 x 6 x 3 @7-8
DB OHP
53s x 10 x 2 @8
Front-foot Elevated DB Split Squat
25s x 15 x 3 @8
DB RDL
63s x 17, 15 @7-8
Weighted situp
25 x 15 x 3
That one was a doozy.
HBS w/belt
405 x 3 @8
315 x 8 x 4 @6-6.5
OHP, no belt
135 x 8 @6.5
135 x 8 @7
135 x 8 @8
130 x 8 @8
Halting DL, no belt
335 x 6 x 3 @7-8
DB OHP
53s x 10 x 2 @8
Front-foot Elevated DB Split Squat
25s x 15 x 3 @8
DB RDL
63s x 17, 15 @7-8
Weighted situp
25 x 15 x 3
That one was a doozy.
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
11/28/22 - EvolveAI - Hypertrophy Block - W4D2
Incline Bench w/pause
195 x 8 @7
195 x 8 @7.5
195 x 8 @8
185 x 8 @7.5
185 x 8 @8
DB Chest-supported Row
43s x 18, 15
DB Flye
33s x 18, 15
One-armed Overhead DB Ext
18 x 18, 17
BB Curl
70 x 17
65 x 15
Incline Bench w/pause
195 x 8 @7
195 x 8 @7.5
195 x 8 @8
185 x 8 @7.5
185 x 8 @8
DB Chest-supported Row
43s x 18, 15
DB Flye
33s x 18, 15
One-armed Overhead DB Ext
18 x 18, 17
BB Curl
70 x 17
65 x 15
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
11/30/22 - EvolveAI - Hypertrophy Block - W4D3
Deficit DL w/belt
460 x 6 @9
385 x 6 x 2 @6-6
390 x 6 @6.5
Spoto Press
230 x 5 @8
200 x 6 @6.5
Paused HBS, no belt
305 x 6 x 2 @8ish
Good Morning
175 x 12, 10, 10
Bulgarian Split Squat
18s x 16, 15
Ab Wheel
18, 15
Deficit DL w/belt
460 x 6 @9
385 x 6 x 2 @6-6
390 x 6 @6.5
Spoto Press
230 x 5 @8
200 x 6 @6.5
Paused HBS, no belt
305 x 6 x 2 @8ish
Good Morning
175 x 12, 10, 10
Bulgarian Split Squat
18s x 16, 15
Ab Wheel
18, 15
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/1/22 - EvolveAI - Hypertrophy Block - W4D4
Spoto Press
220 x 8 @10
195 x 8 x 2 @6
200 x 8 x 3 @7-8
DB Step-up
43s x 12 @7
45.5s x 12 x 8
Paused Front Squat, no belt
245 x 5 x 2 @7.5
Chin-up
BW x 13
BW + min-band x 12, 10
Upright Row
65 x 17 @8
65 x 15 @8
55 x 16 @8
Dip
BW x 17, 15, 15 @ 8
DB Hammer Curl
23s x 18, 15, 15
Deload next week
Spoto Press
220 x 8 @10
195 x 8 x 2 @6
200 x 8 x 3 @7-8
DB Step-up
43s x 12 @7
45.5s x 12 x 8
Paused Front Squat, no belt
245 x 5 x 2 @7.5
Chin-up
BW x 13
BW + min-band x 12, 10
Upright Row
65 x 17 @8
65 x 15 @8
55 x 16 @8
Dip
BW x 17, 15, 15 @ 8
DB Hammer Curl
23s x 18, 15, 15
Deload next week
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/4/22 - EvolveAI - Deload - W5D1
HBS w/belt
410 x 3 @8
290 x 8 @5
OHP. no belt
125 x 8 x 2 @6
Halting DL, no belt
270 x 6 x 2 @6
Front-foot Elevated DB Split Squat
23s x 15 x 3 @7
DB OHP
43s x 12, 11 @6
DB RDL
63s x 15 x 2 @5
Weighted Sit-up
+25 x 15, 16, 15
HBS w/belt
410 x 3 @8
290 x 8 @5
OHP. no belt
125 x 8 x 2 @6
Halting DL, no belt
270 x 6 x 2 @6
Front-foot Elevated DB Split Squat
23s x 15 x 3 @7
DB OHP
43s x 12, 11 @6
DB RDL
63s x 15 x 2 @5
Weighted Sit-up
+25 x 15, 16, 15
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/10/22 - Cardio
Run/walk
20 minutes: 1.74 miles
Forgot to post the last few workouts, but I finished up my deload. Starting up a strength block tomorrow.
Run/walk
20 minutes: 1.74 miles
Forgot to post the last few workouts, but I finished up my deload. Starting up a strength block tomorrow.
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/11/22 - EvolveAI - W6D1 - Strength Block 1
LBS w/belt
455 x 1 @8
330 x 6 x 4 @4-5
Incline Bench w/pause
175 x 6 @5
180 x 6 @5.5
185 x 6 @5.5
190 x 6 @6
Deficit DL, no belt
345 x 5 x 4 @4-5
Lateral Lunge
63 x 12 x 2
48 x 12
DB RDL
146 x 15 x 2
Weighted Sit-up
+25 x 17, 15, 15
LBS w/belt
455 x 1 @8
330 x 6 x 4 @4-5
Incline Bench w/pause
175 x 6 @5
180 x 6 @5.5
185 x 6 @5.5
190 x 6 @6
Deficit DL, no belt
345 x 5 x 4 @4-5
Lateral Lunge
63 x 12 x 2
48 x 12
DB RDL
146 x 15 x 2
Weighted Sit-up
+25 x 17, 15, 15
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/12/22 - EvolveAI - W6D2 - Strength Block 1
Spoto Press
180 x 6 @light
185 x 6 @light
195 x 6 @5
200 x 6 @5.5
205 x 6 @6
210 x 6 @6.5
Pull-up
BW x 12, 10
DB Flye
38s x 13, 12
DB One-armed Overhead Tri Ext
23 x 13, 11
DB Hammer Curl
28s x 15, 12
The app is still bad at setting my weights for volume bench.
Spoto Press
180 x 6 @light
185 x 6 @light
195 x 6 @5
200 x 6 @5.5
205 x 6 @6
210 x 6 @6.5
Pull-up
BW x 12, 10
DB Flye
38s x 13, 12
DB One-armed Overhead Tri Ext
23 x 13, 11
DB Hammer Curl
28s x 15, 12
The app is still bad at setting my weights for volume bench.
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/14/22 - EvolveAI - W6D3 - Strength Block 1
DL w/belt
500 x 1 @7
405 x 5 x 5
DB Floor Press
63s x 15, 14, 15
Paused LBS, no belt
285 x 5
290 x 5
295 x 5
300 x 5
Good Morning
185 x 10, 9, 9
DB Step-up
38s x 13, 12
Ab Wheel
BW x 15 x 2
DL w/belt
500 x 1 @7
405 x 5 x 5
DB Floor Press
63s x 15, 14, 15
Paused LBS, no belt
285 x 5
290 x 5
295 x 5
300 x 5
Good Morning
185 x 10, 9, 9
DB Step-up
38s x 13, 12
Ab Wheel
BW x 15 x 2
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/15/22 - EvolveAI - W6D4 - Strength Block 1
Comp Bench
260 x 1 @7.5
185 x 6 x 6
LBS w/belt (technique sets)
275 x 3 x 3
DB Chest-supported Row
48s x 13, 12, 13
DB OHP
53s x 12 @7
50.5s x 11 @7
48s x 12 @7
Dip
BW x 15 x 3
DB Curl
25.5s x 15, 12, 12
Comp Bench
260 x 1 @7.5
185 x 6 x 6
LBS w/belt (technique sets)
275 x 3 x 3
DB Chest-supported Row
48s x 13, 12, 13
DB OHP
53s x 12 @7
50.5s x 11 @7
48s x 12 @7
Dip
BW x 15 x 3
DB Curl
25.5s x 15, 12, 12
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/17/22 - Cardio
Run/walk
20 minutes: 1.73 miles
Run/walk
20 minutes: 1.73 miles
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/18/22 - EvolveAI - W7D1 - Strength Block 1
LBS w/belt
460 x 1 @8
335 x 6 x 3
Incline Bench w/pause
185 x 6 @5
190 x 6 @5.5
195 x 6 @6
200 x 6 @6.5
Deficit DL, no belt
355 x 5 x 3 @5
Lateral Lunge
53 x 12 x 3
DB RDL
83s x 14, 13
Weighted Sit-up
+25 x 17, 15, 15
LBS w/belt
460 x 1 @8
335 x 6 x 3
Incline Bench w/pause
185 x 6 @5
190 x 6 @5.5
195 x 6 @6
200 x 6 @6.5
Deficit DL, no belt
355 x 5 x 3 @5
Lateral Lunge
53 x 12 x 3
DB RDL
83s x 14, 13
Weighted Sit-up
+25 x 17, 15, 15
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/19/22 - EvolveAI - W7D2 - Strength Block 1
Spoto Press
195 x 6 @5
200 x 6 @5.5
200 x 6 @5.5
205 x 6 @6
210 x 6 @6.5
Pull-up
BW x 12, 10
DB Flye
38s x 15, 13
Overhead DB Tri Ext
25.5 x 12, 11
DB Hammer Curl
25.5s x 16, 15
Spoto Press
195 x 6 @5
200 x 6 @5.5
200 x 6 @5.5
205 x 6 @6
210 x 6 @6.5
Pull-up
BW x 12, 10
DB Flye
38s x 15, 13
Overhead DB Tri Ext
25.5 x 12, 11
DB Hammer Curl
25.5s x 16, 15
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/20/22 - Cardio
Run/walk
21 minutes: 1.81 miles
Run/walk
21 minutes: 1.81 miles
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/24/22 - EvolveAI - W7D3 - Strength Block 1
Dl w/belt
505 x 1 @8
450 x 5 x 3 @7-7.5
DB Floor Press
76s x 14, 13 @7
2-count Paused LBS, no belt
295 x 5 x 2
300 x 5 @6.5
Good Morning
185 x 10, 9, 9
DB Step-up
86 x 12 x 2
Ab Wheel
BW x 18, 16
Had to take a few days off as the garage door of the garage we rent came off the tracks and fell to the ground. We switched to another garage, but it took a few days to sort out. Felt fine today.
Dl w/belt
505 x 1 @8
450 x 5 x 3 @7-7.5
DB Floor Press
76s x 14, 13 @7
2-count Paused LBS, no belt
295 x 5 x 2
300 x 5 @6.5
Good Morning
185 x 10, 9, 9
DB Step-up
86 x 12 x 2
Ab Wheel
BW x 18, 16
Had to take a few days off as the garage door of the garage we rent came off the tracks and fell to the ground. We switched to another garage, but it took a few days to sort out. Felt fine today.
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/25/22 - EvolveAI - W7D4 - Strength Block 1
Comp Bench
265 x 1 @9
195 x 6 x 5 @5-6
DB Chest-supported Row
53s x 14, 12, 13
LBS w/belt (technique sets)
325 x 4 x 3
DB OHP
43s x 14, 12, 12
Dip
BW x 17, 15, 14
DB Curl
28s x 15, 12, 12
Bench felt really weak.
Comp Bench
265 x 1 @9
195 x 6 x 5 @5-6
DB Chest-supported Row
53s x 14, 12, 13
LBS w/belt (technique sets)
325 x 4 x 3
DB OHP
43s x 14, 12, 12
Dip
BW x 17, 15, 14
DB Curl
28s x 15, 12, 12
Bench felt really weak.
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/28/22 - EvolveAI - W8D1 - Strength Block 1
LBS w/belt
465 x 1 @8.5
350 x 6 x 2
Incline Bench w/pause
195 x 6 @6.5
200 x 6 x 2 @7
Deficit DL, no belt
375 x 5 @5.5
385 x 5 @6
DB Step up
43s x 12 x 3
DB RDL
83s x 14 x 2
Weighted Sit-up
+45 x 14, 12, 12
LBS w/belt
465 x 1 @8.5
350 x 6 x 2
Incline Bench w/pause
195 x 6 @6.5
200 x 6 x 2 @7
Deficit DL, no belt
375 x 5 @5.5
385 x 5 @6
DB Step up
43s x 12 x 3
DB RDL
83s x 14 x 2
Weighted Sit-up
+45 x 14, 12, 12