Exodus Strength

10/29/2020

Front Squats 110lbsx7 for 7 sets
Bench Press 180lbsx5 for 7 sets
Lat Pulldowns 4x10

10/31/2020

Deadlifts 265lbsx5 for 7 sets
CGBP 135lbsx7 for 7 sets
Paused Squats 165lbsx7 for 5 sets

11/1/2020

Sumo Deadlifts
225lbsx7 for 7 sets

Slingshot Bench
170lbsx7 for 7 sets

Seated OHP
85lbsx5 for 7 sets

EZ Bar Bicep Curls
3x10 with the last few reps of each set with really slow eccentrics

Weighed in at 281.8lbs this morning. Going to log weight here as an accountability measure. I was at 245ish at the beginning of the pandemic. Too much baking and cooking sadly. Anyways, attempting to get back down there by sometime in January, and then keep it going. I like the food logger and exercise logger in Noom, but the behavioural modification stuff is a little cheesy. I'm trying not to be too cynical and approach it with good faith, but it's hard.

11/3/2020


bw = 280.1

Squats
225lbsx4 for 6 sets

Seated OHP
85lbsx6 for 8 sets

I ordered a C2 rower after hearing from @bobmen10000 that it was in stock at Amazon. It arrived, and was a cinch to assemble. Such a well made piece of equipment. Anyways, I tried it out, and immediately noticed that in my current state of corpulence, I have an issue where at the catch, my knees and my belly want to occupy the same space. Anybody have any ideas on how to manage this? Should I just shorten the stroke 6 inches or so, or butterfly my knees out to compensate?

11/5/2020

BW 282.5 <-- oops. Too much election nervous eating binging

Front Squats
125lbsx6 for 6 sets

Bench Press
195lbsx4 for 6 sets

Lat Pulldowns
3x10

There is a method to the madness to properly use a rower, especially for bellyswole guys. During my brief time owning a C2 clone, I watched a few Crossfit and crew videos to figure out worked best for me.

Years ago at a really nicely equipped local gym, I would just pull and rip it, treating the rower like speed deadlifts (this is before I ever actually deadlifted but you get the idea). Was doing it wrong but had a lot of fun (likely) damaging someone else's equipment.

11/7/2020

BW= 283.4 Ugh. wrong direction.

Deadlifts
285lbsx4 for 7 sets

CGBP
155lbsx6 for 8 sets

Paused Squats
180lbsx4 for 5 sets

11/8/2020

BW 283.1

Seated OHP
90lbsx4 for 7 sets

2ct Paused Bench
155lbsx6 for 7 sets

Sumo Deadlift
250lbsx6 for 5 sets

My Titan SSB arrived today! I can't wait to try it out on Tuesday when I squat next.

11/9/2020

Cardio day. I did three 2000m sprints on my new C2. Of course they each took around 8.5-9 minutes, so not really "sprinting"... i guess time to LP my rowing

11/10/2020

bw 282.4

SSB
200lbsx3 for 6 sets

Seated OHP
100lbsx5 for 7 sets

Lat Pulldowns
140lbsx10 for 3 sets

11/12/2020

bw 281.1

SSB
175lbsx5 for 7 sets

Bench Press
210lbsx3 for 7 sets

Tricep pushdowns + EZ Curls
Supersetted 3x10

Really enjoying the SSB so far. Its Titan, so looks a little rough with the welding of the collars to the bar, but its super functional. Have quite enjoyed squatting without using my arms to hold the bar. It's balanced so well!

omaniphil wrote: ↑Thu Nov 12, 2020 6:18 pm Really enjoying the SSB so far. Its Titan, so looks a little rough with the welding of the collars to the bar, but its super functional. Have quite enjoyed squatting without using my arms to hold the bar. It's balanced so well!

YES! I've been exclusively SSB squatting for a while now and it's a dream.

11/14/2020

Paused Squats
170lbsx5 for 7 sets

CGBP
170lbsx5 for 7 sets

Deadlifts
315lbsx3 for 4 sets

Was supposed to deadlift until I hit an @8 set, but I called it early since I plan on going for a long bike ride this afternoon and didn't want to be too knackered. I set the 1RM probably low across the board so I put 7 sets in the ATS spreadsheet so that it bumps the weight for next cycle even though I only did 4 sets.

11/15/2020

bw 280.5

Sumo Deadlifts
270lbsx5 for 7 sets

Paused Bench
170lbsx5 for 7 sets

Seated OHP
110lbsx3 for 7 sets

In other news, given the long winter ahead and that we're holding our daughter out of preschool till next year due to the pandemic, we bought a bouncy house that will fit in our living room -barely. Its 12x9 and about 7 feet tall, so it will take up some space. Once winter comes though, it may be the only way to tire the kids out.

11/17/2020

bw: 282.1

SSB Squats
180lbsx5 for 7 sets

Seated OHP
95lbsx5 for 7 sets

Lat Pulldowns
4x10

11/19/2020

bw 280.5

Bench Press
195lbsx5 for 7 sets

EZ Curls
4x10

Triceps Pushdowns
4x15

C2 Rowing
5000m 25:02

11/22/2020

Deadlifts
295lbsx5 for 7 sets

CGBP
155lbsx8 for 8 sets

Rowing
2x2000m

11/23/2020

bw 281.1

Seated OHP
105lbsx7 for 7 sets

Pause Bench
155lbsx7 for 7 sets

Sumo Deadlift
245lbsx7 for 4 sets

so youve decided you like the low intensity high volume i gather

ie: 7 sets of 5 DL omg

good work