Charon's Obol

Training Training Logs
81

10.7.24 L2 Vol (2/4)

Feeling good.

Cable Crunch 5 x 12
MB Axe Chop 4 x 4/4e

Lateral Lunge 3 x 12 - 60 ^#
Bkwd Sled - 340
TRX assist skater lunge 3 x 12
Supermans 3 x 12

FG Hammer Curls 3 x 12 - 35
Exaggerated DB Curls 3 x 12 - 27.5

TM x 15m

1 Like
82

10.x.24 U1 Vol (3/4)

Decline SU 5 x 10 - 45

Pull Ups - 45
MC Row 3 x 12 - top 85
St. Arm PD 3 x 12
Deficit Push Ups - Tempo 10’s - 73 (10%)

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

Airdyne 20:50 x 9

10.11.24 L1 Vol (3/4)
short on time.

Standing Ab Wheel 70% - 5 x 8
MB ‘Hadoukens’ 3 x 8/e 10#

MC Hip Bridge 3 x 12 - 115 ^#
SB SHELC 3 x 15^r
Kickstand Squats 3 x 11 - 35^r
Supermans 3 x 15

FG Curls 3 x 12 - 30 ^#
Hammer Curls 3 x 12 - 45

TM - X

1 Like
83

10.12.24 U2 Vol (3/4)
Dodger hangover in full effect. Dragged ass.

Hanging Knee Raise 5 x 10

Inc DB Bench 3 x 8 - skip, shoulder tight
Std Press 3 x 12 - T60
Cable Fly 3 x 12
Underhand Cable PD 3 x 12
TRX Face Pull 3 x 12
OH Tri Ext 3 x 12

Airdyne 60/40 x
TM x 15m

2 Likes
84

10.16.24 L2 Vol (3/4)

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

Lateral Lunge 3 x 12 - 65 ^#
Bkwd Sled - 355
TRX assist skater lunge 3 x 12
Supermans 3 x 15

FG Hammer Curls 3 x 12 - 37.5
Exaggerated DB Curls 3 x 12 - 30

TM x 15m

1 Like
85

10.x.24 U1 Vol (4/4)

Decline SU 5 x 10 - 50

Pull Ups - 50
MC Row 3 x 12 - 90
St. Arm PD 3 x 12
Deficit Push Ups - Tempo 10’s - 80

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

Airdyne 20:50 x - x

1 Like
86

10.21.24 L1 Vol (4/4)
Standing Ab Wheel 70% - 5 x 8
MB ‘Hadoukens’ 3 x 8/e 10#

MC Hip Bridge 3 x 10 - 125 ^#
SB SHELC 3 x 15^r
Kickstand Squats 3 x 11 - 35^r
Supermans 3 x 15

FG Curls 3 x 12 - 30 ^#
Hammer Curls 3 x 12 - 45

TM - 15m

1 Like
87

10.12.24 U2 Vol (4/4)
Something going on w/ r. shoulder

Hanging Knee Raise 5 x 10

Inc DB Bench 3 x 8 - 65
Std Press 3 x 12 - 55
Cable Fly 3 x 12 - x
Underhand Cable PD 3 x 12
TRX Face Pull 3 x 12
OH Tri Ext 3 x 12

Airdyne 20/40 x 8

1 Like
88

10.26.24 L2 Vol (4/4)

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

Lateral Lunge 3 x 10 - 70
Bkwd Sled - 365
TRX assist skater lunge 3 x 12
Supermans 3 x 15

FG Hammer Curls 3 x 12 - 40
Exaggerated DB Curls 3 x 12 - 30

TM x 15m

1 Like
89

10.27.24 U1 HVY (1/4)

Decline SU 5 x 8 - 50^#

Wtd PU 4 x 3 - T55#
Deadstop DB Row 3 x 8 - 80, 85, 90^#
Cable Fly’s 3 x 10
Std Grip PD 3 x 10 - T180

Cable Y’s 3 x 12 - T30
Tricep Push/OH 3 x 6/6

Airdyne 20:40 x 8

1 Like
90

10.30.24 L1 HVY (1/4)

Standing Ab Wheel 90% 4 x 5^(5)
MB Throw 4 x 5/5 - 15

BH GHR 4 x 5^
MC Glute Bridge 3 x 8 - 135/e^#
Drop Lunge 2 x 8 - 65^(3)
LM Lat. Lu 3 x 8/e - 50

EZ Curls 3 x 12, 10, 8
Hammer Curls 3 x 12 - 45

1 Like
91

11.1.24 U2 HVY (1/4)

Hang Leg Raise 5 x 10

Inc DB Bench 3 x 8 - T70
Std DB Press 3 x 8 - 60
1A Pull Down 3 x 8/e - T220
1A Lever Push Up (75%) 3 x 8/e

Face Pulls 3 x 12
OH Tri Ext 3 x 12

KB Swing Countdown 10-1^R

1 Like
92

11.3.24 L2 HVY (1/4)

Dragon Flag Neg’s 4 x 3…holy shit.
Lat Bounding - x

Sled Push 3 x 2L - 385
Rev. Lunge+ 3 x 8 - 50
DB RLD 3 x 8 - T100
Leg Ext (213) 3 x 12

Rev. BB Curls 3 x 12
Preacher DB Curls 3 x 12

TM x 15M

1 Like
93

11.5.24 U1 HVY (2/4)

Decline SU 5 x 8 - 50^#!

Wtd PU 4 x 3 - T60#
Deadstop DB Row 3 x 8 - 90, 95.2^#
Cable Fly’s 3 x 10
Std Grip PD 3 x 10 - T190

Cable Y’s 3 x 12 - T30
Tricep Push/OH 3 x 6/6

Airdyne 20:40 x 8 - xxx

1 Like
94

11.7.24 L1 HVY (2/4)

Standing Ab Wheel 90% 5 x 5^(5)
MB Throw 4 x 5/5 - 15

BH GHR 4 x 5^
MC Glute Bridge 3 x 8 - 140/e^#
Drop Lunge+ 3 x 8 - 50^#
LM Lat. Lu 3 x 8/e - 50xxx - ***VS lat lunge. I was toast already.

EZ Curls 3 x 12, 10, 8
Hammer Curls 3 x 12 - 50

Airdyne 20/40 x 9

1 Like
95

11.10.24 U2 HVY (2/4)

Hang Leg Raise 5 x 10

Inc DB Bench 3 x 8 - T75
Std DB Press 3 x 8 - T65
1A Pull Down 3 x 8/e - T230
1A Lever Push Up (75%) 3 x 8/e

Face Pulls 3 x 12
OH Tri Ext 3 x 12

KB Swing Countdown 10-1^R - xxx

2 Likes
96

11.12.24 L2 HVY (2/4)

Dragon Flag Neg’s 5 x 3
Lat Bounding - x *knee

Sled Bkwd 4 x 2L - 405
Rev. Lunge+ 3 x 8 - 55^#
DB RLD 3 x 8 - T105
Leg Ext (213) 3 x 12

Rev. BB Curls 3 x 12
Preacher DB Curls 3 x 12

TM x 15M

1 Like
97

11.14.24 U1 HVY (3/4)

Decline SU 5 x 8 - 55^#

Wtd PU 4 x 3 - T65#
Deadstop DB Row 3 x 8 - 95, 100.2^#
Cable Fly’s 3 x 10
Std Grip PD 3 x 10 - T200

Cable Y’s 3 x 12 - T30
Tricep Push/OH 3 x 6/6

Airdyne 20:40 x 10

1 Like
98

11.17.24 L1 HVY (3/4)

Standing Ab Wheel 90% 5 x 5^(5)
MB Throw 4 x 5/5 - 15

BH GHR 4 x 5
MC Glute Bridge 3 x 8 - 145/e^#
Drop Lunge+ 3 x 8 - 55^#
LM Lat. Lu 3 x 8/e - 50xxx - ***VS lat lunge.

EZ Curls 3 x 12, 10, 8
Hammer Curls 3 x 12 - 50

Airdyne 20/40 x 10

11.19.24 U2 HVY (3/4)

Hang Leg Raise 5 x 10

Inc DB Bench 3 x 8 - T80
Std DB Press 3 x 8 - T65.2
1A Pull Down 3 x 8/e - T230
1A Lever Push Up (75%) 3 x 8/e

Face Pulls 3 x 12
OH Tri Ext 3 x 12

TM x 15m

1 Like
99

11.23.24 L2 HVY (3/4)

Dragon Flag Neg’s 5 x 3

Sled Bkwd 4 x 2L - 425
Rev. Lunge+ 3 x 8 - 60^#
DB RLD 3 x 8 - T110
Leg Ext (213) 3 x 12

Rev. BB Curls 3 x 12
Preacher DB Curls 3 x 12

TM x 15M

1 Like
100

11.25.24 U1 HVY (4/4)

Decline SU 5 x 8 - 60^#

Wtd PU 4 x 3 - T70# - 2/3
Deadstop DB Row 3 x 8 - 95, 105.2^#
Cable Fly’s 3 x 10
Std Grip PD 3 x 10 - T200

Cable Y’s 3 x 12 - T30
Tricep Push/OH 3 x 12

Airdyne 20:40 xxx

1 Like