Charon's Obol

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

1 Like
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