Building Strength

Krypteria redux 8/30/22 day 2

Bench
5x45
5x60
Work set
5x80
5x90
5x100

Circuit
Bench
10x80
10x80
10x80
8x80
8x80

Db squat
10x20 lbs
10x20 lbs
15x20 lbs
15x20 lbs
15x20 lbs

Db incline row
20x20 lbs
20x20 lbs
20x20 lbs
15x20 lbs
15x20 lbs

Notes-got up early and wanted to hit this one hard. Used half a bang energy drink to wake up and fuel the workout. Bench was good. The circuit was crazy good and tiring. Looked at my Fitbit during the circuit and had my heart rate at peak which is around 160-165. Could feel a pump/ shakiness shortly after working out.

Total time-31 minutes

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Day 3 week 1 cycle 1 krypteria redux 9/1/22

Deadlift
5x45
5x70
Work set
5x95
5x105
5x120

Circuit
Deadlift
10x95
10x95
10x95
10x95
10x95

Db incline press
15x20 lbs
15x20 lbs
15x20 lbs
15x20 lbs
12x20 lbs

Curls
20x24.1
20x24.1
20x24.1
15x24.1
20x24.1

Notes-good workout. Arms feeling it after the circuit. Found today to be challenging but overall good. Deadlift felt light and manageable.

Total time-27 minutes

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Day 1 week 2 cycle 1 krypteria redux 9/4/22

Squat
5x45
5x60
Work set
5x75
5x85
5x95

Circuit
Squat
7x75
6x75
7x75
5x75
5x75

Press
10x75
10x45
10x45
10x45
10x45

Kirk rows
15x20 lbs
15x20 lbs
15x20lbs
15x20 lbs
15x20 lbs

Notes- squat day, wasn’t feeling very motivated but knew it had to get done. Took my time in the squat and dissenting into the hole. Right knee kind of sore but I’m sure it’s just a little irritation. Circuit killed me today, but I think that’s normal.

Total time-34 minutes
Bw-175.0
Ebf-14.4
Emm-43.4

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Krypteria redux 9/6/22 day 2 week 2 cycle 1

Bench
5x45
5x60
Work set
5x75
5x85
5x95

Circuit
Bench
10x75
10x75
10x75
10x75
10x75

Db squat
20x20 lbs
20x20 lbs
15x20 lbs
15x20 lbs
15x20 lbs

Db incline row
20x20 lbs
20x20 lbs
20x20 lbs
20x20 lbs
20x20 lbs

Notes-good workout. Woke up early so jumped into a workout. Bench felt good and light. Circuit was good and found the squat to be fast and good. Past circuit found it tough to hit 20 reps but this time it was easy and fast. Tired out after a few rounds but still crushed it.

Total time-35 minutes

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Reviving this as another form of accountability. Still rolling with 5/3/1 so. My goal is to add strength and try to lose a bit of my gut. Here are my first couple workouts.

Rhodes 5x5/3/1 cycle 4 week 1 day 1- 4/15/24

Squat
5x45
Work set
5x105
5x120
5x140
5x140
6x140

Pull ups
4
5
6
5
5

Ab wheel
15
15

Tri push downs
15x40
15x40

Notes-back after a short break, had a bad case of salmonella poisoning. Squat was heavy and might have to adjust with weight as I might be using estimated one rep max instead of training max. Did chin ups between sets of squats. Did Ab wheel after the squats and chin ups. The tri push downs done on total gym and was good. Tired and legs sore but good to be back at it.

Total time-31 minutes
Bw-184.6
Ebf-16.8
Emm-41.5

Rhodes 5x5/3/1 cycle 4 week 1 day 2-4/16/24

Bench

5x45

Work set

5x100

5x115

5x130

5x130

9x130

Curls

15x37

15x37

Push ups

12

9

5

Leg curls

15x40

15x40

Notes-unexpected workout but glad I got it in. Bench went well. Last sets tough but were able to push for a nice PR. Did curls on ez bar, went well. Did push ups between sets of curls, went ok. Push up recovery needs some work. Leg curls done on total gym. Last set done as kick backs, didn’t like the feel as much as the leg curls

Total time-40 minutes

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Rhodes 5x5/3/1 cycle 4 week 1 day 3-4/18/24

Deadlift

5x45

5x95

Work set

5x115

5x130

5x145

5x145

8x145

Barbell rows

10x65

10x65

10x65

Face pulls

15x40

15x40

Abs

12

12

10

Notes-good workout. Still sore from the workouts Monday and Tuesday. Deadlift felt good. Did barbell rows after deadlifts. They went well. Did face pulls on the total gym, they went well. Did abs with the Ab mat and was good, and really felt it

Total time-43 minutes

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Rhodes 5x5/3/1 cycle 4 week 1 day 4-4/21/24

OHP

5x45

Work set

5x60

5x70

5x80

5x80

7x80

Rear delt raises

15x12

15x12

20x12

Db bench

15x25

20x25

15x25

Rdl

15x95

15x95

15x95

Notes-OHP was heavy but good. Did rear delt raises between presses. Did db flat bench press. Did RDL on barbell. Heavy but good. Out of conditioning for high reps at that weight

Total time-44 minutes

Rhodes 5x5/3/1 cycle 4 week 2 day 1-4/23/24

Squat

5x45

Work set

5x115

5x130

5x145

5x145

6x145

Pull ups

7

8

6

7

Ab wheel

15

Cable ab work

20x50

20x50

Tri push downs

20x50

15x50

15x50

Notes-slightly changed schedule but good workout. Squat was heavy but got it done. Did pull ups, which went very will. Used the total gym to do weighted abs and tri push downs. Was going to do ab wheel and banded tri push downs but had to get in for the kids.

Total time-38 minutes

Rhodes 5x5/3/1 cycle 4 week 2 day 2-4/25/24

Bench

5x45

Work set

5x105

5x120

5x135

5x135

7x135

Push ups

10

10

10

Db curls

10x25

10x25

10x25

Leg curls

10x40

10x40

10x40

Notes-heavy bench day. First set of 135 almost didn’t think I was going to make it. Nailed the last set though. Did push ups between bench sets. Db curls heavy and good. Leg curls were decent, just not sure they are doing anything

Total time-22 minutes

Rhodes 5x5/3/1 cycle 4 week 2 day 3- 4/28/24

Deadlift

5x45

Work set

5x120

5x140

5x155

5x155

11x155

Barbell rows

15x70

15x70

15x70

Face pulls

15x50

15x50

15x50

Abs

15

15

15

Notes-deadlift was good. Felt light and was able to hit a nice PR since the rest of the cycle seems heavy and crushing. Pushed the barbell rows a bit. I upped the weight and pushed for high reps. They were tough but felt good. Face pulls done on total gym and felt good slightly light. Might add higher reps. Ab work was sit ups. Hard for the last set but feel great. Jumped on the treadmill for 20 minutes

Total time-41 minutes

Rhodes 5x5/3/1 cycle 4 week 2 day 4- 4/30/24

OHP

5x65

5x75

5x85

5x85

7x85

Rear delt raises

15x12

20x12

15x12

Rdl

15x95

15x95

15x95

Incline db press

20x25

15x25

15x25

Notes-OHP good but heavy. Rear delt raises good. Rdl heavy but good. Incline db press good and could feel it in my shoulders

Total time-36 minutes

Rhodes 5x5/3/1 cycle 4 week 3 day 1- 5/2/24

Squat

5x45

5x95

Work set

5x120

5x140

5x155

5x155

6x155

Chin ups

7

7

6

6

Ab wheel

20

15

15

Banded tri push downs

20

15

20

Notes-heavy squat. Definitely feel it’s time to move to the 5/3/1 sets instead of 5’s pro. Did pull ups between sets with grey band. Did Ab wheel as time was of factor. Banded tri push downs good. Later workout but good.

Total time-33 minutes

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Rhodes 5x5/3/1 cycle 4 week 3 day 2 5/5/24

Bench

5x45

Work set

5x115

5x130

5x145

5x145

9x145

Curls

15x37

20x37

15x37

Push ups

10

12

10

Leg curls

20x50

15x50

15x20

Notes-bench felt heavy until first set of 145, than seemed manageable. Big push for PR and was happy to get it. Curls were good not too heavy. Push ups good but need to push them I think. Leg curls good but tough. Did 20 minutes on treadmill after lifting.

Total time -35 minutes

Bw-189.6

Ebf-17.6

Emm-41.0

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Rhodes 5x5/3/1 cycle 4 week 3 day 3 5/7/24

Deadlift

5x45

Work set

5x130

5x145

5x165

5x165

8x165

Barbell rows

10x75

10x75

10x75

10x75

10x75

Face pulls

20x50

15x50

15x50

Abs

12

12

12

Notes-deadlift was good. Did barbell rows and found them good but tough. Face pulls good might move up in weight or reps. And tough but could feel it.

Total time-38 minutes

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Rhodes 5x5/3/1 cycle 4 week 3 day

4 -5/9/24

OHP

5x45

Work set

5x70

5x80

5x90

5x90

6x90

Rear delt raises

20x15

15x15

15x15

Rdl

10x95

10x95

10x95

10x95

10x95

Incline db bench

15x25

20x25

15x25

Notes-good workout. OHP heavy but good did rear delt raises and went up I weight, went good. Did barbell rdls afterwards and found them to be decent. Db incline press good but tough on shoulders

Total time-40 minutes

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Deload day 1 5/12/24

Squat

5x45

Work set

5x115

5x130

5x145

5x160

Pull ups

5

6

5

6

5

Dips

8

8

8

Ab wheel

15

15

10

Notes-good hard workout. Squat was heavy but crushed it. Did pull ups between sets of squats. Went well. Did dips and ab wheel super sets as time was a factor and a bit distracted

Total time-31 minutes

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Deload 5/14/24

Bench

5x45

Work set

5x105

5x120

5x135

5x150

Deadlift

5x45

Work set

5x120

5x140

5x155

5x170

Pec flys

20x57

15x57

15x57

Abs

20x50

15x50

20x50

Tri push downs

15x50

15x50

Notes-unexpected day off. bench was good, but 150 tough to push out all 5. Changed things up slightly for the day as Thursday will be a wash for training so threw in my deadlift. Deadlift felt light. Did accessories on total gym. Abs were weighted cable crunch.

Total time-40 minutes

Deload day 4 5/18/24

OHP

5x45

Work set

5x65

5x75

5x85

5x90

Db press

10x25

10x25

10x25

RDL

9x115

8x115

8x115

Db curls

9x25

8x25

8x25

Notes- OHP quick but good. Last set tough but got it. Did super sets of RDL and db bench. Did single arm curls which were good and got me sweating good.

Total time-20 minutes

Bw-187.8

Ebf-17.3

Emm-41.2

Rhodes 5x5/3/1 cycle 5 week 1 day 1 5/21/24

Squat

5x45

Work set

5x110

5x125

5x140

5x140

7x140

Pull ups

7

7

8

7

Side bend

20x25

15x25

15x25

Banded pull throughs

20

20

15

Single leg RDL

15x25

15x25

Notes-squat was tough but good. Did pull ups between squats. Did side bends with a 25 lbs plate. Used a red mini band for pull throughs. Single leg rdl was tough but got through it.

Total time-43 minutes

Rhodes 5x5/3/1 cycle 5 week 1 day 2- 5/23/24

Bench

5x45

Work set

5x100

5x115

5x130

5x130

8x130

Palms up kick backs

20x15

15x15

15x15

Side and front raises

15x5

20x5

15x5

Reverse curls

20x17

15x17

15x17

Banded ab pull downs

25

25

Notes-good workout. Busy day a head. Bench was heavy but good. Did palms up kick backs, could feel it in my back. Did side and front raises. Found them good and tiring but manageable if I did side raise then a front raise. Need to add weight to banded ab pull downs and reverse grip curls. Used ez curl bar empty.

Total time-35 minutes

Rhodes 5x5/3/1 cycle 5 week 1 day 3-5/25/24

Deadlift

5x45

Work set

5x115

5x135

5x150

5x150

10x150

Hanging leg raises

20

15

15

Split squat

10x25

10x25

Shrugs

10x135

10x135

Rows

12x65

12x65

12x65

Notes-deadlift was good, felt light. Did hanging leg raises between deadlifts. Split squats tough but going to stick with them and hope for growth. Used a 25lbs plate for the split squats. Did shrugs after deadlifts, pretty good and heavy. Rows were fast and light, will up the weight.

Total time-42 minutes

Bw-190.2

Ebf-17.8

Emm-40.9

Rhodes 5x5/3/1 cycle 5 week 1 day 4-5/27/24

OHP

5x45

Work set

5x60

5x70

5x80

5x80

7x80

Banded pull aparts

15

15

15

Lying leg raises

15

15

15

Db incline bench

20x25

15x25

15x25

Dips

8

10

10

Notes-OHP was tough. Slightly tired today. Might add and start micro plating for a month or so. Banded pull a parts done with a green band done between sets of OHP. Did lying leg raises, tough but good. Dips tough but cranked out a good number and can see improvement. Db incline bench good but tough.

Total time-35 minutes

Rhodes 5x5/3/1 cycle 5 week 2 day 1- 5/29/24

Squat

5x45

5x95

Work set

3x115

3x135

3x150

3x150

5x150

Pull ups

8

8

8

7

Band pull throughs

15

15

15

15

Side bend

25x25

25x25

25x25

Single leg rdl

15x25

15x25

Notes-squat felt heavy. Pushed the last set to get a pr. Pull ups not bad but felt tired doing them. Body’s been sore and could explain that. Did banded pull throughs after squats and pull ups. Used a green band. Side bends used 25lbs dumbbell and found it to feel better than a plate. Did super sets with side bends and banded pull throughs. Single leg rdl was good but tiring. Wanted to do 3 sets but was done after the second set and late

Total time-45 minutes

Rhodes 5x5/3/1 cycle 5 week 2 day 2-6/1/24

Bench

5x45

5x95

Work set

3x105

3x120

3x135

3x135

8x135

Reverse grip curls

20x27

15x27

20x27

Palm kick backs

20x15

20x15

20x15

Side/front raises

20x5

20x5

20x5

Banded ab work

20

20

20

Notes- bench was heavy but good. Did reverse grip curls between sets of bench. Palm kick backs felt good and light. Front and side raises good but tiring. Banded ab work done with grey band. Good but might add bands to get more weight

Total time-44 minutes

Bw-191.4

Ebf-18.1

Emm-40.8

Rhodes 5x5/3/1 cycle 5 week 2 day 3 6/4/24

Deadlift

5x45

Work set

5x125

5x140

3x160

3x160

7x160

Hanging leg raises

15

15

15

Barbell rows

15x75

15x75

15x75

Shrugs

15x75

20x75

20x75

Split squats

10x25

10x25

10x25

Notes- deadlift was good. Forgot about it being 3’s instead of 5’s so switched mid way. Did hanging leg raises between deadlifts. Did barbell rows and upped the weight and reps. Felt good but might have been a bit much in reps or weight. Did shrugs and found them light at 75 and maybe will increase weight slightly. Split squats hard but found doing a bench squat one legged felt manageable. First two sets done with a dumbbell in each hand and the last set did with a plate in the center of body.

Total time-42 minutes

Rhodes 5x5/3/1 cycle 5 week 2 day 4 -6/6/24

OHP

5x45

Work set

4x65

3x75

3x85

3x85

7x85

Banded pull aparts

20

20

20

Lying leg raises

15

15

15

15

Db bench

20x25

20x25

20x25

Dips

6

10

10

8

Notes-changed my grip inward a bit and found it tougher at times to handle the weight but better on my arms and in a better position. Did band pull aparts with a green band. Pull aparts and leg raises done between OHP. Did flat bench db, felt good. Dips did last and felt good. Wanted to beat last weeks total and was able to do that

Total time-41 minutes

Rhodes 5x5/3/1 cycle 5 week 3 day 1

Squat

5x45

5x95

Work set

5x125

3x135

1x160

1x160

3x160

Pull ups

5

5

6

6

7

4

Band pull throughs

20

20

20

15

Single leg rdl

12x25

12x25

12x25

Side bends

25x25

25x25

25x25

25x25

Notes- squat tough but got through it. Did banded pull ups using a black(30-60lbs) and a purple (60-100lbs) bands. Found them harder than normal. Did banded pull throughs with grey band, not bad. Might do hip thrusters instead next cycle. Did single leg rdl’s and was good. Side bends easy might jump up to 35lbs.

Total time-52 minutes

Bw-192.2

Ebf-18.2

Emm-40.7

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