aarsen
September 28, 2024, 2:29am
581
Sept 27/2024 - Friday
Morning
Bench Press
60x5
100x3
140x1
157.5x3
162.5x3
167.5x3
162.5x3
evening session
Dips - lbs
70x10
80x10
90x10
90x10
90x10
Pec Deck
40x10
65x10
65x10
65x10
Triceps pushdowns - lbs
110x10
110x10
110x10
one arm BB holds with 135lbs
x22 seconds
x18 seconds
x15 seconds
1 Like
aarsen
September 29, 2024, 3:22am
582
Sept 28/2024 - Saturday
POUNDS
HB Squat - slight pause
45x4
135x4
225x3x4
Hack squats
90x5
180x2
200x10
Lat Pulldowns
210x4x8 - was hard
one arm db preacher curls
25x3x10
ab wheels from knees
3x10
1 Like
aarsen
September 30, 2024, 9:09pm
583
Sept 30/2024 - Monday
De Load
POUNDS
HB Squat
45x5
135x5
155x5
155x5
Pendulum squat
70x10
70x10
SCG Bench
154x10
220x10
220x10
220x10
Incline Bench
135x8
185x8
185x8
185x8
Lat pulldowns
145x12
145x12
145x12
Chins
x5
x5
x5
1 Like
aarsen
October 3, 2024, 2:12am
584
Oct 2/2024 - Wednesday
De Load
POUNDS
Bench Press Larsen
135x10
225x10
225x10
225x10
DB shoulder press seated
75x8
75x8
75x8
HB Squat
135x8
135x8
135x8
Hack squat
90x12
90x12
T bar rows
90x12
90x12
90x12
90x12
1 Like
aarsen
October 6, 2024, 8:06pm
585
Oct 6/2024 - Sunday
Bench Press
60x5
100x3
140x1
160x1
175x1
175x1
145x5
155x3
singles as with last block donāt feel great, hope they get better as I move up the rep work. Speed tracker out of batteries today and forgot to charge, no data day.
Ring Finger Bench Press
135x5
140x5
145x5
140x5
DB Flys - lbs
37.5x3x12
CG feet elevated Push ups
x35
x35
1 Like
aarsen
October 7, 2024, 10:00pm
586
Oct 7/2024 - Monday
HB Squat
45x5
135x4
225x3x4
Pendulam squat
45x5
90x2
100x10
Chins
0x5
15x5x5
Strict curls
80x2x10
BB holds with 135lbs
35 seconds
25 seconds
26 seconds
1 Like
aarsen
October 11, 2024, 2:38pm
587
Oct 9/2024 - Wednesday
Morning
Bench Press
60x5
100x3
140x5
145x5
150x5
145x5
Evening sesiĆ³n
Machine Press
160x8
170x8
180x8
170x8
170x8
T bar rows
145x3x8
90x19
MDBX
100x2x12
Machine curls
85x2x10
1 Like
aarsen
October 12, 2024, 2:11am
588
Oct 11/2024 - Friday
Morning
Bench Press
60x5
100x3
140x1
150x3
155x3
160x3
155x3
Evening Session
Dips
0x15
80x10
80x10
90x10
80x10
80x10
Pec Deck
60x10
60x10
60x10
tricep pushdowns
105x10
105x10
105x10
BB holds with 135
25 seconds
25 seconds
20 seconds
1 Like
aarsen
October 14, 2024, 12:28am
590
Oct 13/2024 - Sunday
Bench Press
70x5
120x2
160x1
175x1
175x1
145x5
155x3
Ring finger Bench Press
140x5
145x5
150x5
145x5
DB flys
40x10
40x14
40x12
Elevated CG push ups
x35
x35
Ab wheel from knees
x10
x10
x10
x10
1 Like
aarsen
October 17, 2024, 2:40am
592
Oct 16/2024 - Wednesday
Morning
Bench Press
60x5
100x3
140x1
145x5
150x5
155x5
150x5
Evening
Machine Press
170x8
180x8
190x8
180x8
180x8
T rows
45x8
90x8
135x2
155x8
155x8
155x8
90x21
MDBX
100x2x15
Ab wheel from knees
x10
x10
x10
Machine curls
90x2x10
1 Like
aarsen
October 19, 2024, 4:29am
593
Oct 18/2024 - Friday
Morning
Bench Press
60x5
100x3
140x1
155x3
160x3
165x3
160x3
Evening
Dips
0x15
80x10
90x10
100x10
90x10
90x10
Pec deck
65x10
65x10
65x10
Triceps pushdowns
110x10
110x10
110x10
BB holds 135 lbs
40 seconds
20 seconds
1 Like
aarsen
October 25, 2024, 3:11pm
595
Oct 20/2024 - Sunday
Bench Press
70x5
120x2
160x1
175x1
175x1
145x5
155x3
Ring finger Bench Press
145x5
150x5
155x5
150x5
starting to feel stronger then my closer grip bench press
DB flys
40x3x12
elevated CG push ups
x35
x35
1 Like
aarsen
October 25, 2024, 3:13pm
596
Oct 21/2024 - Monday
HB paused Squat - lbs
135x4
225x1
245x3x4
not feeling great at all. no progression with these really
Pendulum squat
45x5
90x2
120x10
chins
0x5
35x5x5
Strict curls
90x2x10
2 hand bb hold with 275lbs
30 sec
30 sec
1 Like
aarsen
October 25, 2024, 3:15pm
597
Oct 23/2024 - Wednesday
morning
Bench Press
60x5
100x3
140x1
150x5
155x5
160x5
155x5
evening
machine press
180x8
190x8
200x8
190x8
190x8
T bar rows
160x3x8
90x22
M curls
95x2x10
ab wheel from knees
3x10
2 Likes
aarsen
October 27, 2024, 6:25pm
598
Oct 25/2024 - Friday
Morning
Bench Press
60x5
100x3
140x1
160x3
165x3
170x3
165x3
Evening
Dips
0x15
0x15
90x10
100x10
110x10
100x10
100x10
Pec deck
70x10
70x10
70x10
triceps pushdowns
115x10
115x10
115x10
1 Like
aarsen
October 28, 2024, 5:37pm
599
Oct 27/2024 - Sunday
day late with this workout
HB squat paused
45x5
135x4
225x1
245x3x4 - felt better then last time but still off
Hack squat
90x5
180x2
210x10
Lat pulldowns
210x4x8
DB preacher curls
25x3x10
BB holds double overhand with 275lb
30 sec
25 sec
ab wheel from knees
3x10
1 Like
aarsen
November 4, 2024, 2:45am
600
Nov 3/2024 - Sunday
The reload was very casual.
did 2 workouts with push ups and bw squat and some chin ups.
Bench Press
70x5
120x2
150x1
165x1
180x1
180x1
147.5x5
157.5x3
Ring finger Bench Press
140x5
145x5
150x5
145x5
Flys
40x3x12
CG push ups
x50
x50
1 Like