Charon's Obol

Training Training Logs
61

8.25.24 Lower 1 Int (2/4)

Ab Wheel 5 x 11

Bent Leg GHR 3 x 9
Supermans 3 x 13^r
Drop Lunge 3 x 10 - 50^#(8)
Split Squat + 3 x 12

Leaning DB Curls 3 x 12 - 25
Hammer Curls 3 x 12 - 37.5

TM x 20m

1 Like
62

8.26.24 Upper 2 INT (2/4)

Cable Crunch 5 x 12

Pull Downs 3 x 10 - stack
1/2 Cable Row+ 3 x 10 - T50?
Standing 1A Press 3 x 6 - T75 @ 7 ***^#(6)
Inc DB Bench 3 x 8 @ 80% - 75

Side/Front DB Raises 3 x 8/8 - 25
Tricep Pushdowns 3 x 12

Airdyne Sprints 20/60 x 8

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63

8.28.24 Lower 2 INT (2/4)
Strapped for time. Cut short.

Hanging Knee Raises 5 x 11
MB Chops 3 x 8 - 10#

Sled Drag 3 x 305 ^#
RFESS+ 3 x 8 - XXX
Good Mornings 3 x 10 - 80 ^r
Glute MC 3 x 10 - 105/side

Curls 3 x 12 - 30
1/2 Kneel KB High Pulls 3 x 10 - 40

No Cardio

1 Like
64

8.30.24 Upper 1 INT (3/4)

Dec Sit Ups 5 x 12 - 45

WTD Pull Ups 2 x 3 +65
Hammer Row 3 x 10 - 90^#(8)
1A LAT PD 2 x 10
Inc DB Bench 3 x 10 - 75

DB Lat Raises 3 x 12 - 20
Tricep PD 3 x 12

Conditioning - none. Was a no go today.

1 Like
65

9.1.24 Lower 1 Int (3/4)

Late session. Cut it short.

Ab Wheel 5 x 12

Bent Leg GHR 3 x 10
Supermans 3 x 14^r
Drop Lunge 3 x 10 - 60^#(8)
Split Squat + 3 x 12

Leaning DB Curls 3 x 12 - 25
Hammer Curls 3 x 12 - 40

TM x 20m - xxx

1 Like
66

9.4.24 Upper 2 INT (3/4)

Cable Crunch 5 x 12

Pull Downs 3 x 10 - 180?
1/2 Cable Row+ 3 x 10 - 140?
Standing 1A Press 3 x 6 - T80^r
DB Bench 3 x 8 - 75

Side/Front DB Raises 3 x 8/8 - 25
Tricep Pushdowns 3 x 12

Airdyne Sprints 20/60 x 9

1 Like
67

9.6.24 Lower 2 INT (3/4)

Hanging Knee Raises 5 x 11
MB Chops 3 x 8 - 10#

Sled Drag 3 x 320 ^#
RFESS+ 3 x 8 - XXX
Good Mornings 3 x 8 - 90 ^r
Glute MC 3 x 8 - 115/side ^r

Curls 3 x 12 - 32.5
1/2 Kneel KB High Pulls 3 x 12 - 35

TM x 15min

1 Like
68

9.8.24 Upper 1 INT (4/4)
Heat got to me today. Was dragging ass.

Dec Sit Ups 5 x 12 - 50

WTD Pull Ups 2 x 3 +70
Hammer Row 3 x 8 - 100
1A LAT PD 2 x 12
Inc DB Bench 3 x 8 - 80

DB Lat Raises 3 x 12 - 20
Tricep PD 3 x 12

Conditioning - none. Was a no go today.

1 Like
69

9.12.24 Lower 1 Int (4/4)
Back from road trip. Exhausted.

Ab Wheel 5 x 12

Bent Leg GHR 3 x 10
Supermans 3 x 15
Drop Lunge 3 x 8 - 75
Split Squat + 3 x 12

Leaning DB Curls 3 x 12 - 30
Hammer Curls 3 x 12 - 40

TM x 15m

1 Like
70

9.13.24 Upper 2 INT (4/4)

Cable Crunch 5 x 12

Pull Downs 3 x 10 - 200
1/2 Cable Row+ 3 x 8 - 160
Standing 1A Press 3 x 7 - T80
DB Bench 3 x 8 - 80

Side/Front DB Raises 3 x 9/9 - 22.5
Tricep Pushdowns 3 x 12

Airdyne Sprints 20/60 x 10

1 Like
71

9.15.24 Lower 2 INT (4/4)

Hanging Knee Raises 5 x 12
MB Chops 3 x 8 - 10#

Sled Drag 3 x 330
Split Sq+ 2 x 12 - 35
Good Mornings 3 x 10 - 90
Glute MC 3 x 8 - 125/side

Curls 3 x 12 - 35
KB High Pulls 3 x 12 - 40

TM x

*Tweaked hammy, non gym related.

1 Like
72

9.17.24 De-load

De-loading for the next week and half for several reasonsā€¦probably long overdue and my body just made it very apparentā€¦

DB 1A Press 3 x 8 - 60
TRX inv row 3 x 8
X Band Walks 3 x 15
Glute Bridges 3 x 15

Some arm candy.

Done.

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73

9.19.24 Deload day

Cable Crunches
Pull Downs
MC Glute Bridge
Bkd Sled

Arm Candy

RPE - 6/7

Going to be out of commission for a few daysā€¦

1 Like
74

9.24.24 U1 Vol (1/4)
Not a 100% yetā€¦See how this goes.

Decline SU 5 x 8 - 45

Pull Ups - 35
Elevated TRX Row 3 x 10 - (swap - 1A row)
St. Arm PD 3 x 12
Deficit Push Ups - Tempo 10ā€™s - 60

Cable Lat. Raises 3 x 15
OH Tri Ext 3 x 15

Airdyne 20:50 x 8

1 Like
75

9.26.24 L1 Vol (1/4)
Not a 100% yetā€¦Modified

Ab Wheel Kn 5 x 10
MB ā€˜Hadoukensā€™ 3 x 8/e

MC Hip Bridge 3 x 10 - 115 ^12
Hi KB RDLā€™s 3 x 10 - 25, conservative AF
X Band Walks 3 x 15/e
Kickstand Squats 3 x 10 - 45 x 2, BW - less weight

FG Curls 3 x 15 - 25 ^# @ 12
Hammer Curls 3 x 12 - 35

TM x 20

1 Like
76

9.28.24 U2 Vol (1/4)
Still not 100%. Tired.

Hanging Knee Raise 5 x 10

Inc DB Bench 3 x 8 - 70 ^#
Std Press 3 x 12 - 45 ^#
Cable Fly 3 x 12 - 60?
Underhand Cable PD 3 x 12 - 160^#
TRX Face Pull 3 x 12
OH Tri Ext 3 x 12

Airdyne 60/40 x 7

1 Like
77

9.30.24 L2 Vol (1/4)

Not 100% yet but getting there.

Cable Crunch 5 x 10
MB Axe Chop 4 x 4/4e

Lateral Lunge 3 x 10 - Top 60
Bkwd Sled + Carry - 325 + 35
TRX assist skater lunge 3 x 10
Supermans 3 x 12

FG Hammer Curls 3 x 12 - 32.5
Exaggerated DB Curls 3 x 12 - 27.5

TM x 15m

1 Like
78

10.01.24 U1 Vol (2/4)
Getting there.

Decline SU 5 x 12 - 40

Pull Ups - 40
MC Row 3 x 12 - 75
St. Arm PD 3 x 12
Deficit Push Ups - Tempo 10ā€™s - 66 (10%)

Lat. Raises 3 x 12 - 15
OH Tri Ext 3 x 15

Airdyne 20:50 x 9

1 Like
79

10.3.24 L1 Vol (2/4)
Testing things out.

Standing Ab Wheel 70% - 4 x 8
MB ā€˜Hadoukensā€™ 3 x 8/e 10#

MC Hip Bridge 3 x 10 - 115 ^#
SB SHELC 3 x 12^r
Kickstand Squats 3 x 10 - 35^r
Supermans 3 x 13

FG Curls 3 x 15 - 27.5 ^# @ 12
Hammer Curls 3 x 12 - 37.5

TM x 20

1 Like
80

10.05.24 U2 Vol (2/4)
Progress.

Hanging Knee Raise 5 x 10

Inc DB Bench 3 x 8 - 75 (2 sets)
Std Press 3 x 12 - T65 ^3 sets
Cable Fly 3 x 12 - 60?
Underhand Cable PD 3 x 12 - 170^#
TRX Face Pull 3 x 12
OH Tri Ext 3 x 12

Airdyne 60/40 x - xxx

1 Like