Exodus Strength

2/9/21 - Wednesday


Bench

197.5x7x9


Conditioning 25 mins

Airdyne/chins/shadowboxing.

2/11/22 - Friday


Bench

212.5x5x11


10mins pulls ups


2/13/21 - Sunday


Bench

200x7x10


Airdyne

20mins LISS


Prob will repeat load for the 7s workout next time it comes up. I think I’m progressing it a little too fast. Going to do the heavy session next workout.

2/15/22 - Tuesday


Bench

260x1x9

LTE

75x12x2
82.5x7x4

Conditioning

22mins, HR avg 122

2/17/22 - Thursday


Bench

215x5x10


Tricep Exts

50ish reps w 2 red bands


Airdyne 20mins LISS

2/20/22 - Sunday


Bench

197.5x7x11

LTE

82.5x10
82.5x6x6


30lb ruck (no distance tracked, down the hill to the corner and back home) 28 mins, avg hr 122

2/23/22 - Wednesday


Bench

215x5x11

Band Triceps

Purple band x burn x 6

2/26/21 - Saturday


Bench - 200x7x10

LTE - 85x6x6

Conditioning - 24 mins, avg 115 (lazy. shame, shame)

2/28/22 - Monday


217.5x5x11

Band Exts

Purple x 60 total


3/3/22 - Thursday


Bench

200x7x11

LTE

85x10, 85x6x5


Conditioning

20 mins, airdyne, chins, shadowboxing/aerobic ish, curls


Avg HR 132, Max 153

Better effort tonight.

3/6/22 - Sunday


Bench

265x1x6@5-6
265x2x4@6ish


LTE

77.5x14
77.5x8x5


24 mins easy conditioning, incl 24 pull-ups, avg hr 119.

3/9/22 - Wednesday


Bench

220x5x8


Tricep Ext

Red Band x15,7,7,7,7,7


Trap-Bar DL

315x5x4


Notes: Loving the trap bar. I got the Bells of Steel open trap bar. Gonna make this the primary (probably only) lower body lift for a while.

3/11/22 - Friday


Bench

202.5x7x10

LTE

87.5x6x6


Conditioning

26mins @127 avg hr

3/13/22 - Sunday

Bench

220x5x11

LTE

80x13, 6, 7, 6, 6, 6


Ran out of time last night (squeezing in kids bedtime with the time change, this shit is for the birds). Will do the pulling tonight when I get home.

3/14/22 - Monday


Trap Bar DL (Hi Handle)

335x5x4


Conditioning

30 mins

avg hr 134, max 164 (Seems high, I'm suspicious of that 164 reading)

Notes: I think the DL bar is 55 lbs, but I'm calling it 45lbs when I note the weights, just for easy math.

3/16/22 - Wednesday

Bench

202.5x7x11


LTE

90x6x6


Bent Rows

100x12x3

BostonRugger wrote: ↑Fri Mar 11, 2022 10:20 am 3/9/22 - Wednesday


Bench

220x5x8


Tricep Ext

Red Band x15,7,7,7,7,7


Trap-Bar DL

315x5x4


Notes: Loving the trap bar. I got the Bells of Steel open trap bar. Gonna make this the primary (probably only) lower body lift for a while.

I'm glad to see you got an open trap bar!!!

I greatly prefer trap Bar deads to straight bar deadlifts.

hector wrote: ↑Thu Mar 17, 2022 2:41 pm

BostonRugger wrote: ↑Fri Mar 11, 2022 10:20 am 3/9/22 - Wednesday


Bench

220x5x8


Tricep Ext

Red Band x15,7,7,7,7,7


Trap-Bar DL

315x5x4


Notes: Loving the trap bar. I got the Bells of Steel open trap bar. Gonna make this the primary (probably only) lower body lift for a while.

I'm glad to see you got an open trap bar!!!

I greatly prefer trap Bar deads to straight bar deadlifts.

Thanks man. Yeah, I’m really liking the movement so far. I also appreciate the open design and feel it’s a big time saver compared to squats and deads.

3/18/22 Friday


Morning

First nice spring day, went to state forest for workout

1/2 mile, 600 ft elevation change, 20lb pack, 17mins + back down


Afternoon

Bench

225x5x10


Tri Ext

Red Bands x12,6,6,6,8,8

BostonRugger wrote: ↑Sat Dec 23, 2017 8:35 am 12/22/17 - Friday

Submitted my letter of resignation at work and went straight to the gym. Drove over there like

A little over four years later I re-live this moment. And because the old link is dead:




Edit: missed a workout in there dealing with interview flux and deprioritization of lifting. I sat down to bench Monday night and couldn't focus for shit before Tues AM interview. Only did 2 sets and bailed. Got a short meeting after I put the kids to bed tonight, but hopefully I can squeeze in a lift afterward.

3/23/22

Bench - 205x7x10

LTE 80x10, 8,8,7,7,7


Notes: squeezed in something of a session in 37mins, last set of bench slowed down quite a bit.

3/26/22 - Saturday


Bench

270x2x3
270x1x8


TriExt

Reds x 13, 8,8,7,7,7

Trap Bar DL (low handles)

295x5x4


3/28/22 - Monday

Bench - 225x5x11

LTE - 90x7, 90x6x5

Conditioning

30mins, avg HR 131, max 156