Charon's Obol

Training Training Logs
261

1.30.26 L1 (3/4)

Leg Raises 4 x 10
TBDL - 531’s, 3 singles
Asst GHR 3 x 8 - 20v
VS Shelc 2 x 12 +10
1DB Step Up 2 x 10 - 70^
Forearm Work

Ergo 10:45 x 13

1 Like
262

2.1.25 U1 (4/4)

Cable Crunch 4 x 10^ - stack
Std Row 3 x 6
Fly’s MC 3 x 8 -
Wide PD 3 x 6/8
Strict Halo’s 2 x 10/e - 18kg
*Cable Laterals 2 x 12^ - 20
*Inc Curls 2 x 10^ - 30
*OH Ext 2 x 10^

TM x 15m

1 Like
263

2.5.26 L1 (4/4)
Limited Time

Leg Raises 4 x 10
TBDL - 5’s, 2 x 5
Asst GHR 3 x 9 - 20
Shelc 2 x 12
1DB Step Up 2 x 10 - xxx
Forearm Work

2.7.26 U2 (4/4)

KB Swings - x
Cable Cr 4 x 10 - 175
P Row 2 x 10 - 185
Inc. DB Bench 3 x 7 - 70
WG PD 2 x 10 - 180
DB Press 3 x 9 - 55
*Inc Curl 2 x 11 - 30
*Skull Cr 2 x 11 - 30
*FacePulls 2 x 11 - 100
TM - 20

1 Like
264

1.14.26 L2 (4/4)

Cab Crunch 3 x 12
Back Ext 3 x 15
Sled Push 3 x 2L - 405 (24)
Zercher GM 2 x 8^ - 130^
Lat Lunge 2 x 8^ - T65^
*Forearms

TM x 20m

1 Like
265

2.12.26 U1 Vol (1/4)

C.Cr 3 x 12 - 165^
LM Split Jerk 2 x 5/e - 60^
Wtd PU 3 x 5 - T42.5^
T Row 3 x 10 - 60^
Cable Fly 2 x 10
Strict Halo 2 x 10 - 16
*Lean Y’s 2 x 15 - 10^
*Decline Curl 2 x 15

  • Tri PD 2 x 15
    TM x 20
266

2.14.26 L1 Vol (1/4)

Hang Leg Raise 4 x 10^
KB Swings 3 x 12^ - 32KG
TBDL 3’s, 3 x 3

  • R. Lunge 2 x 10 - 45^
    Leg Ext 2+1 - 2 x 10^ - 20
    Forearms

No cardio.

267

2.16.26. U2 Vol (1/4)

Cable Cr 3 x 12 - 165
1A Cable Row 2 x 10
Speed PU 5 x 3
Inc DB Be 3 x 4^ - 80
DB Press 3 x 10
*Skull Cr 2 x 15 - 25^
*R. Delt 2 x 15 - 80^
*Inc Curl 2 x 15 - 20^

TMx20

1 Like
268

2.18.26 L2 Vol (1/4)

Hang Leg Raise 4 x 10
F’ck It’s 3 x 5/e - 70

Zercher GM 2 x 10 - 135
Asst. GHR 3 x 6v - 15v
Step Up 3 x 6 - 80^
2+1 Ext 2 x 12^
Forearms

Ergo 10/40 x 12

269

2.20.26 U1 Vol (2/4)

C.Cr 3 x 12 - 170^
LM Split Jerk 2 x 5/e - 65^
Wtd PU 3 x 5 - T45^
T Row 3 x 10 - 65^
Cable Fly 2 x 10
Strict Halo 2 x 12^ - 16
Lat Fly Band 2 x 15 - 10
Decline Curl 2 x 25 total reps - 25
Tri PD 2 x 15 - 80

TM x 20

270

2.21.26 L1 Vol (2/4)

Hang Leg Raise 4 x 10^
KB Swings 3 x 13^ - 32KG
TBDL 531’s, 3 x 1
R. Lunge 2 x 10 - 50^
Leg Ext 2+1 - 2 x 12^ - 20
Forearms

Cardio x

1 Like
271

2.24.26. U2 Vol (2/4)

Cable Cr 3 x 12 - 165^
1A Cable Row 2 x 10
Speed PU 6 x 3
Inc DB Be 3 x 5^ - 80
DB Press 3 x 10 - 45^
*Skull Cr 2 x 15 - 25^
*R. Delt 2 x 15 - 85^
*Inc Curl 2 x 15 - 25

TMx20

272

2.26.26 L2 Vol (2/4)

Cable Crunch 3 x 12 - 175
F’ck It’s 3 x 5/e - 75

Zercher GM 2 x 10 - 135
Asst. GHR 4 x 4^ - 12.5v
Step Up 3 x 6 - 85^
TKE 3 x 20
Forearms

Ergo 10/40 x 13

273

2.28.26 U1 Vol (3/4)

C.Cr 3 x 12 - 170^
LM Split Jerk 2 x 5/e - 70^
Wtd PU 3 x 5 - T50^
T Row 3 x 10 - 70^
Cable Fly 2 x 10
Strict Halo 2 x 15^ - 16
Lat Fly Band 2 x 15 - 10
Decline Curl 2 x 25 total reps - 25
Tri PD 2 x 15 - 80

TM x 20

274

3.4.26 L1 Vol (3/4)

Cable Rot 3 x 12
KB Swings 3 x 15 - 32KG
TBDL 5’s
Bkwd Sled 3 x 3L - 300
Forearms

Cardio - 20m

275

3.5.26. U2 Vol (3/4)

Cable Cr 3 x 12 - 170^
1A Cable Row 2 x 10
Speed PU 5 x 3
Inc DB Be 3 x 6^ - 80
DB Press 3 x 10 - 50^
*Skull Cr 2 x 15 - 25^
*R. Delt 2 x 15 - 90^
*Inc Curl 2 x 15 - 25^

TMx20

276

3.9.26 L2 Vol (3/4)

Cable Crunch 3 x 12 - 175
F’ck It’s 3 x 5/e - 80

Zercher GM 2 x 10 - 145
Asst. GHR 4 x 5^ - 12.5v
Bkwd Sled 3 x 3L - 315
Forearms

Ergo 10/40 x 13

277

3.11.26 U1 Vol (4/4)

C.Cr 3 x 12 - 170^
LM Split Jerk 2 x 5/e - 70^
Wtd PU 5 x 3 - T55^
T Row 3 x 10 - 80^
Cable Fly 2 x 10
Strict Halo 2 x 16^ - 16
Lat Fly Band 2 x 15 - 10/7.5
Decline Curl 2 x 25 total reps - 25
Tri PD 2 x 15 - 80

TM x 20

278

3.13.26 L1 Vol (4/4)

Cable Cr 3 x 12 - 175
KB Swings 3 x 15 - 32KG
TBDL 3’s
Bkwd Sled 3 x 3L - 330
Forearms

Erg - 10/40 x 13

279

3.16.26. U2 Vol (4/4)

Cable Cr 3 x 12 - 170^
1A Cable Row 2 x 10
Speed PU 5 x 3
Inc DB Be 3 x 6^ - 80
DB Press 3 x 10 - 55^
*Skull Cr 2 x 15 - 25^
*R. Delt 2 x 15 - 90^
*Inc Curl 2 x 15 - 25^

TMx20

280

3.18.26 L2 Vol (4/4)

Cable Crunch 3 x 12 - 175
F’ck It’s 3 x 5/e - 85

Zercher GM 2 x 10 - 150
Asst. GHR 4 x 6 - 12.5
Bkwd Sled 3 x 3L - 340
Forearms

Ergo 10/35 x 13