Approved Log 1st Block Pre-Cycle Log

[CEO]

bros get in a good workout at some point this weekend and let us know

 

[ROIDDERS]

nice workout for sure I like those Sumo deadlifts

 

[chesty]

keep up the good work keep hammering away

 

[Ulter]

great update on both your training and your diet

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

tighten up your diet more especially your breakfast

 

[2Thick]

have you considered eating in a Time restricted window instead of spreading out your food this month

 

[Vadim Fedorov]

yes I think it would be better if you ate three meals a day in a four or six hour window

 

[MONSTRO]

monstro says keep up the good work

 

[ballin2504]

I’m not personally a fan of slingshots

 

[Noah Wixx]

I've seen them just never used them

 

[Mobster]

Not used either

 

[25homes]

I would up the protein too bro. Keep it high

 

[Bravo_Alpha]

have you considered eating in a Time restricted window instead of spreading out your food this month

It’s hard to keep consistent with work/weekend hours but you mean like three meals, no snacks or??

 

[Bravo_Alpha]

yes I think it would be better if you ate three meals a day in a four or six hour window

Have you found this helps? How does it affect your blood sugar levels and energy levels?

 

[Bravo_Alpha]

01-26-2024 Friday​

--Barbell Bench Press--
135.0 x 10.0
205.0 x 4.0
*feels heavy
185.0 x 6.0
135.0 x 10.0
*drop set wide grip to failure

--Neutral Grip Incline Bench Press / Incline Bench Press--
Neutral Grip Incline Bench Press - 35.0 x 10.0
*narrow hex press
Incline Bench Press - 55.0 x 10.0
*reg grip
Neutral Grip Incline Bench Press - 35.0 x 14.0
*to failure
Incline Bench Press - 55.0 x 10.0
*to failure
Neutral Grip Incline Bench Press - 35.0 x 12.0
*to failure
Incline Bench Press - 55.0 x 10.0
*to failure

--Cable Iron Cross--
40.0 x 10.0
*low cable chest fly
50.0 x 10.0
40.0 x 10.0
40.0 x 10.0
*to failure

--Barbell Rollout / Decline Pushups--
Barbell Rollout - 80.0 x 10.0
*body weight from knees
Decline Pushups - 150.0 x 25.0
Barbell Rollout - 80.0 x 10.0
Decline Pushups - 150.0 x 20.0
*to failure
Barbell Rollout - 80.0 x 10.0
Decline Pushups - 150.0 x 8.0
*to failure

--V-Bar Tricep Pushdown / Shrug--
V-Bar Tricep Pushdown - 70.0 x 15.0
Shrug - 52.5 x 15.0
V-Bar Tricep Pushdown - 90.0 x 15.0
Shrug - 52.5 x 15.0
V-Bar Tricep Pushdown - 110.0 x 15.0
Shrug - 52.5 x 15.0

 

[Bravo_Alpha]

01-27-2024 Saturday​

--Hex Bar Deadlift--
100.0 x 10.0
190.0 x 10.0
100.0 x 10.0

--Seated Leg Curls--
90.0 x 10.0
110.0 x 10.0
120.0 x 10.0
90.0 x 10.0

--T-Bar Row--
80.0 x 10.0
80.0 x 15.0
*to failure
80.0 x 15.0
*to failure

--Dumbbell Shoulder Press--
55.0 x 10.0
65.0 x 8.0
75.0 x 3.0
60.0 x 10.0
*to failure

--Alternating Lateral Raises / Front Delt Raises--
Alternating Lateral Raises - 20.0 x 10.0
Front Delt Raises - 20.0 x 10.0
Alternating Lateral Raises - 20.0 x 10.0
Front Delt Raises - 20.0 x 10.0

--Kettlebell Swing / 1 Arm Kettle Bell Press--
Kettlebell Swing - 44.0 x 10.0
1 Arm Kettle Bell Press - 44.0 x 10.0
*alternate 5 each side
Kettlebell Swing - 44.0 x 10.0
1 Arm Kettle Bell Press - 44.0 x 10.0
Kettlebell Swing - 44.0 x 10.0
1 Arm Kettle Bell Press - 44.0 x 10.0

--Decline Crunch--
100.0 x 15.0
100.0 x 15.0
100.0 x 10.0
*to failure

 

[Bravo_Alpha]

I had a flight early Monday morning so Sunday I did the “Cam” WOD and it whooped my ass. More of a HIIT focused on strength endurance and it was nice to check in there and boost my cardiovascular health.


"CAM"


FOR TIME:


BUY-IN: 1,077 METER ROW


THEN, 3 ROUNDS OF:


7 BURPEE BOX JUMP OVERS (24/20 IN)


16 ALTERNATING DUMBBELL SNATCHES (50/35 LB]


19 FRONT SQUATS (135/95 LB]


CASH-OUT: 66 PUSH-UPS

 

[Bravo_Alpha]

Sunday morning weigh in. I’m taking this week off to see my kiddo but there’s a pool here that I’m going to get in and do some therapeutic laps. I get home Saturday so this next weekend will be some R&R as well. Feeling under the weather from the flight anyway.

 

[Mobster]

F**k crossfit