Charon's Obol

Training Logs
21

5.20.24 Volume+ TB2 (2/4)

MB Rot Throws 3 x 10/e - 10
Decline Sit Ups 3 x 10 - 55

Incline DB Bench T8 - 85
1/2 Kneel Cable PD’s 2 x 12, 1 x 10 - 73
MC Row 2 x 12, 1 x 10 - 90
SLRDL 3 x 12 - 45
Glute Work

Plate Raises 3 x 15 - 35
CG Push Ups - 66

TM @ 15% - 20

22

5.22.24 Volume+ TB3 (2/4)

Cable Crunch 5 x 10
Hang Leg Raises 3 x 12

MC Row 3 x 8 - Top
Glute Bridge MC 3 x 12 - 115x
Std Press 2 x 12, 1 x 10 - 65
Pwr Sq 2 x 12, 1 x 10 - T 135/side
Straight Arm PD 3 x 12

Push ups - 100
Rev. EZ Curls 3 x 12 - 50

Airdyne 70:70 x 10

23

5.25.24 Volume+ TB1 (3/4)

Cable Crunch 5 x 10 - stack
Cable Rotations 3 x 10

Std Press T8 - 70 (9)
DB RDL 2 x 12, 10 (Conservative) 75, 90
Chest Fly’s 2 x 12, 10
Green Band Split Sq 3 x 12
Pull Ups x 40

TRX T’s 3 x 12
Cable Curl 12, 10, 8

Airdyne 20:70 x 10

24

5.27.24 Volume+ TB2 (3/4)

MB Rot Throws 3 x 10/e - 10
Decline Sit Ups 4 x 10 - 55

Incline DB Bench T8 - 85
1/2 Kneel Cable PD’s 2 x 12, 1 x 10
MC Row 2 x 12, 1 x 10 - 105/sd
SLRDL 3 x 12 - 50
Glute Work

Plate Raises 3 x 16 - 35
CG Push Ups - 72

TM @ 15% - 20

1 Like
25

5.29.24 Volume+ TB3 (3/4)

Cable Crunch 4 x 10
Hang Leg Raises 4 x 12

MC Row 3 x 8 - Top
Glute Bridge MC 3 x 12 - 115
Std Press 2 x 12, 1 x 10 - 70
Pwr Sq 2 x 12, 1 x 10 - T 145/side
Straight Arm PD 3 x 12

Push ups - 110
Rev. EZ Curls 3 x 12 - 50

Airdyne 70:70 x 12

26

6.1.24 Volume+ TB1 (4/4)

Cable Crunch 5 x 10 - stack
Cable Rotations 3 x 10

Std Press T8 - 75
DB RDL 2 x 12, 10 (Conservative) 80, 95
Chest Fly’s 2 x 12, 10
Green Band Split Sq 3 x 12
Pull Ups x 44

TRX T’s 3 x 12
Cable Curl 12, 10, 8

Airdyne 20:70 x 10

1 Like
27

6.3.24 Volume+ TB2 (4/4)

MB Rot Throws 3 x 10/e - 10
Decline Sit Ups 5 x 10 - 55

Incline DB Bench T8 - 85 (9)
1/2 Kneel Cable PD’s 2 x 12, 1 x 10
MC Row 2 x 12, 1 x 10 - 105/sd
SLRDL 3 x 12 - 50
Glute Work

Plate Raises 3 x 18 - 35
CG Push Ups - 80

TM @ 15% - 20

1 Like
28

6.5.24 Volume+ TB3 (4/4)

Cable Crunch 5 x 10
Hang Leg Raises 5 x 10

MC Row 3 x 8 - Top
Glute Bridge MC 3 x 12 - 115
Std Press 2 x 12, 1 x 10 - 70 (11)
Pwr Sq 2 x 12, 1 x 10 - T 155/side
Straight Arm PD 3 x 12

Push ups - 120
Rev. EZ Curls 3 x 12 - 50

Airdyne 70:70 x 12

1 Like
29

6.7.24 Intensification TB1 (1/4)

HANG knee raises 3 x 10
Decline Sit Ups 3 x 10 - 45

Shoulder Press x T5 @ 75 (conservative)
DB RDL 3 x 8 - 95
Cable Fly 3 x 10
SLED drag/push x 3 - #340
WTD Pull Ups T3 - 55#

TRX Face Pulls 3 x 12
Baysian Curls 3 x 12

Rowing 20/90 x 7

30

6.10.24 Intensity TB2 (1/4)

Cable Crunch 3 x 10…need to add pauses
Cable Tension Rotations 3 x 10/e - 40

Incline DB Bench T5 - 90
Meadows Row 3 x 8 - (35) + 70…switch?
Step Downs 3 x 12 - 3 stack
Good Mornings 3 x 10 - 70, conservative
WG Cable PD 3 x 8

OH EZ Tri Ext 3 x 12
DB Lat Raises 3 x 12 - 17.5, pauses

TM - 20 min @ 15.5$

31

6.12.24 Intensity TB3 (1/4)

Hanging Knee Raises 3 x 10
Rev. Leg Lifts 3 x x

Pendlay Row T5 - 245
MC Glute Bridge 3 x 8 - 135/sd
Standing Arnold’s 3 x 8 - 45
Hinged Step Backs 3 x 12/e
Wtd TRX Row 3 x 8 - 45

Deficit Push Ups 100…Do less and add eccentrics/pause
Cable Wrist Curls 3 x 12

Airdyne 80/80 x 7

32

6.14.24 Intensification TB1 (2/4)

HANG knee raises 4 x 8
Decline Sit Ups 3 x 10 - 45

Shoulder Press x T5 @ 75 (8)
DB RDL 3 x 8 - 100
Cable Fly 3 x 10
SLED drag/push x 3 - #350
WTD Pull Ups T3 - 45#

TRX Face Pulls 3 x 12
Baysian Curls 3 x 12

Airdyne 30:90 x 7

33

6.16.24 Intensity TB2 (2/4)

Cable Crunch 4 x 10…need to add pauses
Cable Tension Rotations 3 x 10/e - T43

Incline DB Bench T5 - 90 (7)
DB Row 3 x 8 - T95
Step Downs 3 x 12 - 3 stack
Back Ext 4 x 12
WG Cable PD 3 x 8 - T73

OH EZ Tri Ext 3 x 12
DB Lat Raises 3 x 12 - 20, pauses

TM - 20 min @ 15.5$

34

6.17.24 Intensity TB3 (2/4)

Hanging Knee Raises 3 x 10
Rev. Leg Lifts 3 x 10

Pendlay Row T5 - 245
MC Glute Bridge 3 x 8 - 140/sd
Standing Arnold’s 3 x 8 - 45 (9)
SLRDL 3 x 8 - 40
Wtd TRX Row 3 x 8 - 45.2, 50

Deficit Push Ups 60
Cable Wrist Curls 3 x 12

Airdyne 80/80 x 8

1 Like
35

6.19.24 Intensification TB1 (3/4)

HANG knee raises 4 x 9
Decline Sit Ups 3 x 10 - 50

Shoulder Press x T5 @ 80
DB RDL 3 x 8 - 105
Cable Fly 3 x 10
SLED drag/push x 3 - #330
WTD Pull Ups T3 - 50#

TRX Face Pulls 3 x 12
Baysian Curls 3 x 12

Airdyne 30:90 x 8

1 Like
36

6.21.24 Intensity TB2 (3/4)

Cable Crunch 4 x 12
Cable Tension Rotations 3 x 10/e - T43

Incline DB Bench T5 - 90 (8)
DB Row 3 x 8 - T100 (2)
Step Downs 3 x 12 - 4 stack
Back Ext 4 x 14
WG Cable PD 3 x 8 - T75

OH EZ Tri Ext 3 x 12
DB Lat Raises 3 x 12 - 20 (15)

TM - 15 min @ 16%
(20 min heat)

37

6.23.24 Intensity TB3 (3/4)

Hanging Knee Raises 5 x 8

Pendlay Row T5 - 245
MC Glute Bridge 3 x 8 - 145/sd
Standing Arnold’s 3 x 8 - 45 (10)
SLRDL 3 x 8 - 45
Wtd TRX Row 3 x 8 - 50

Deficit Push Ups 60
Cable Wrist Curls 3 x 12

Airdyne 80/80 x 8

38

6.25.24 Intensification TB1 (4/4)

HANG knee raises 4 x 10
Decline Sit Ups 3 x 10 - 50

Shoulder Press x T5 @ 80 (6)
DB RDL 3 x 8 - 105
Cable Fly 3 x 10
SLED drag/push x 3 - 350
WTD Pull Ups T3 - 55#

TRX Face Pulls 3 x 12
Baysian Curls 3 x 12

Airdyne 30:90 x 8

39

6.28.24 Intensity TB2 (4/4)

Cable Crunch 5 x 10
Cable Tension Rotations 3 x 10/e

Incline DB Bench T5 - 95
DB Row 3 x 8 - T100
Step Downs 3 x 12 - 4 stack
Back Ext 5 x 20
WG Cable PD 3 x 8

OH EZ Tri Ext 3 x 12
DB Lat Raises 3 x 12 - 20

TM - 15 min @ 16%
(20 min heat)

1 Like
40

6.30.24 Intensity TB3 (4/4)

Hanging Knee Raises 5 x 10

Pendlay Row T5 - 255
MC Glute Bridge 3 x 8 - 145/sd
Standing Arnold’s 3 x 8 - 50
SLRDL 3 x 8 - 50
Wtd TRX Row 3 x 8 - 55

Deficit Push Ups
Cable Wrist Curls 3 x 12

Airdyne 80/80 x - x

1 Like