Darkhorse log

Training Logs
443

12/3/24: 630pm workout

Fortitude Training - Upper Load/Lower Pump

Chest supported DB row:
100s x10; 100s x8.5

Wide grip pulldown:
‘200’ stack x9

Decline DB press:
125s x7; 100s x12

BB Scrape the rack press:
150lbs x9

Dual cable lateral raise:
‘15’ stacks x16, drop set ‘10’ x8

BB Zercher squat:
Reverse 21s w/135lbs

Glute ham raises:
BW x18

Leg press (low foot placement):
270lbs x21

the old fashioned scale at the gym where you slide the weight back and forth showed me right at 200 tonight . . I hope that’s wrong as last week I was 203 and I’ve been eating like crazy trying to gain

5 Likes
444

12/5/24: 630pm workout

Fortitude Training - Lower Load/Upper Pump

Yukon bar squat:
320lbs x9, 320lbs x8

BB RDLs:
275lbs x10, 275lbs x8

Cable adductor:
10x each leg

Lo to high cable flye:
5s in the hole w/‘25’ stacks
supersetted w/
Seated cable row:
5s in the hole w/‘150’ stack (made it the whole way this time)

Db lateral raise partials:
30x 40lb Dbs
supersetted w/
Cable crunches:
x20

Hammer curls:
Reverse 21s w/20lb Dbs (2 sets)
supersetted w/
Cable tricep pushdowns:
5s in the hole w/‘110’ stack

another solid session, happy with those squat numbers . . not feeling as motivated lately to train so I’m going to transition into the intensive cruise portion of the program for about 10 days . . that’ll consist of 3 muscle round sessions with a day rest between each one and then 3 days of no training before starting another progressive blast

5 Likes
445

12/7/24: 1230pm workout

Fortitude Training - Upper Muscle Rounds

T bar row:
160lbs - 4, 4, 4, 4, 3, 135lbs - 5

Close grip pulldown:
180lbs - 4, 4, 4, 4, 3, 150lbs - 6

Hammer strength standing shrug:
160lbs each side - 4, 4, 4, 4, 135lbs - 4, 4

Hammer strength chest press:
92.5lbs each side - 4, 4, 4, 4, 4, 3

Pec deck:
‘15’ stack - 4, 4, 4, 4, 4, 5

Hammer strength shoulder press:
85lbs each side - 4, 4, 4, 4, 4, 3

Behind the back cable lateral raise:
‘20’ stack (alternating arms) - 4, 4, 4, 4, 4, 7

Overhead cable triceps:
‘120’ stack - 6, 6, 6, 6

awesome session, one of the best I’ve had . . really felt the targeted muscle on each exercise

5 Likes
446

12/10/24: 630pm workout

Fortitude Training - Full body Muscle Rounds

Bent over row:
255lbs - 4, 4, 4, 4, 3, 225lbs - 6

Wide grip pulldown:
‘200’ - 4, 4, 4, 3, ‘170’ - 4, 5

Weighted dips:
BW + 70lbs - 4, 4, 4, 4, 4, 5

Kneeling scrape the rack press:
135lbs - 4, 4, 4, 3, 3, 2 (wasn’t set up to change weight quickly here so I just pushed through)

Incline bench Y raises (pump):
15lb Dbs - 28 reps

Bent rear delt flyes (pump):
20lb Dbs - 24 reps

Zercher front foot elevated split squat:
95lbs alternating legs - 4, 4, 4, 4, 4, 4 . . this was rough, almost felt like I wanted to get sick when I finished

Seated leg curl:
‘125’ - 4, 4, 4, 4, 3, ‘95’ - 8

wanted to gym Monday night but my nephew called and said the one BBQ place near town was doing all you can eat tacos so my dad, him and I went . . it was fun, ate 13 tacos . . overall though the diets been slipping some, I ate a whole blueberry custard pie over the weekend but in my defense it was a homemade pie from local Mennonites and was possibly the greatest pie I’ve ever had, absolutely loaded with blueberries . . then after the boys wrestling meet on Sunday I got a triple burger from Wendys . . haven’t checked my weight in a few days, I just don’t like to stray far from clean eating, mostly single ingredient foods

6 Likes
447

12/12/2024: 615pm workout

Fortitude Training - Full body Muscle Rounds

Snatch grip high pull:
135lbs - 4, 4, 4, 4, 4, 5

Standing single arm cable row:
‘70’ alternating arms - 4, 4, 4, 4, 4, 6

Wide grip pull-ups:
BW - 4, 4, 4, 4, 4, 3

Incline press machine:
‘150’ - 4, 4, 4, 4, 4, 6

Chest flye machine:
4, 4, 4, 4, 4, 4

Adductor machine:
‘110’ - 4, 4, 4, 3, ‘85’ - 4, 4

Face pulls (pump):
‘80’ - x25 reps

Single leg leg press (high foot placement):
200 (alternating legs) - 4, 4, 4, 4, 4, 4

going to take the weekend off and start another blast on Monday or Tuesday . . have a good weekend

5 Likes
448

I’ve been training consistently but just got away from logging for awhile . . started Alsruhe’s Darkhorse program on Saturday and want to log here to keep track of everything

Saturday 5/3
1 RM Pin press (nose level) . . worked up to 210lbs
3 Weighted pull-ups . . worked up to BW+90lbs
:20 sec bicycle crunches
5 med ball slams w/35lb med ball
did 6 sets working up to the top set

3 Volume sets
5x Pin presses w/165lbs
8x pull-ups w/BW + 35lbs
:20 sec bicycle crunches
5 med ball slams

8x3 EMOM Banded bench press w/155lbs + red bands

Assistance - 3 rounds
6x single arm KB presses w/60lb KB
50 foot overhead carry w/same KB
switch sides

Sunday 5/4
3RM Rack pull below knee . . worked up to 505lbs
:30 sec hanging static ‘L’
3x over head med ball throws w/45lb med ball
100ft single arm farmer carry (switching sides each round) . . worked up to 195lbs per hand
6 total rounds

2 Volume sets
8x Rack pulls w/405lbs
3x overhead med ball throws
100ft single arm farmers carry

8x3 EMOM Banded Low bar squat w/185lbs + red bands

Assistance
8x3 EMOM Deadlift rows (explosive) w/225lbs

Tuesday 5/6
3RM Floor press (paused) . . worked up to 275lbs
:30 sec flutter kicks
3x Barbell rows w/same weight as floor press
5 total rounds

Volume - 3 rounds
8x Floor press w/210lbs
:30 sec flutter kicks
8x Barbell rows w/210lbs

8x3 EMOM Banded OHP w/75lbs + red bands
3x pull-ups w/BW + 25lbs

Assistance - 2 rounds
15x DB squeeze presses w/85lb Dbs
12x Dips w/BW + 35lbs

this program is tough but I love it . . have my mind set on doing the full 9 weeks

5 Likes
449

Welcome back to logging, always going to be following along with a dark horse log!

1 Like
450

Thursday 5/8

5RM Zercher squat . . worked up to 255lbs
5x burpee pull-ups
:30 sec plank
50ft farmers carry w/125lb Dbs (wanted to use the trap bar and go heavy but the turf room was occupied)
5 total rounds

Volume - 2 rounds
10x Zercher squats w/205lbs
5 burpee pull-ups
50ft farmers carry

10x3 EMOM Bulgarian split squats (each side) w/55lb Dbs

tough workout, I could’ve wrung out my shirt when I finished and I even modified it a little to make the workout shorter

4 Likes
451

Saturday 5/10

3RM Seated OHP . . worked up to 205
:30 sec KB russian twists
3x weighted chin-ups . . worked up to BW + 80lbs
:20 sec battle ropes
6 total rounds

Volume - 3 rounds
8x Seated OHP w/165
:30 sec russian twists w/KB
8x chin ups w/BW + 35lbs
:20 sec battle ropes

8x3 EMOM banded bench press w/165 + blue band

Assistance - 3 rounds
5 grenade pull-ups
15 Db lateral raises
12 landmine twists (explosive)

4 Likes
452

Sunday 5/11

3RM Snatch grip high pull . . worked up to 225 (pretty pumped about this as previous best was 205)
4 consecutive broad jumps
:30 sec side planks (each side)
6 total rounds

Volume - 2 rounds
8x SGHP w/185
4 consecutive broad jumps
:30 sec flutter kicks

8x3 EMOM Low bar squat w/185lbs + doubled red bands

Assistance - 4 rounds
10-12x Hammer strength seated row w/140lbs each side
3x tractor tire flip + burpee box jump

I’ve modified this a bit because I simply have no interest in my deadlift numbers and the risk of injury and fatigue outweigh any positives of the lift . . I’m doing this program simply for the performance aspect of it . . I just want to be stronger and more athletic . . will add a physique update soon

6 Likes
453

Tuesday 5/13

5RM Close grip bench press . . worked up to 275
5x dragon flags
8x Single arm Db rows (each side) . . worked up to 115lb Dbs
10x bandy twisty things
5 total rounds

Volume - 2 rounds
10x CGBP w/225lbs
10x single arm Db row w/100s (each side)
10x bandy twisty things

8x3 EMOM Standing OHP w/95lbs + single red bands & 3 pullups w/BW +25lbs

Assistance - 3 rounds
12x Neutral grip incline Db press w/75s
10x plyo push-ups onto stacked bumper plates
12x tricep pushdowns

this was a good one, I was drenched til I was done . . earlier in the day I thought about taking the night off but my daughter wanted to go and I’m glad she did

image
image1574×2100 628 KB

5 Likes
454

Haha got to love that dark horse sweat, my Mrs banned me from sitting anywhere inside the house before I showered with DH, but I generally needed to collapse for 20 mins before even having the energy for a shower (towel on the floor was the solution) - good times!

2 Likes
455

Thursday 5/15

1RM Wide stance box squat (just below parallel) . . worked up to 365
10x standing banded crunches
60ft single arm farmers carry (each side) w/185lbs
6 total sets

Volume - 2 rounds
5x Box squat w/295
10x standing banded crunches
60ft single arm farmers carry w/185lbs (each side)

Assistance/conditioning
8x5 EMOM 30" box jump w/20lb med ball

4 Likes
456

5/17 Saturday

3RM Log bar push jerk . . worked up to 210
20x bicycle crunches
10x BW pull-ups
6 total sets

Volume - 2 sets
6x log bar push jerks w/160lbs
8x pull-ups w/BW + 35lbs
:30 sec battle rope slams

Assistance - 2 rounds
8x Half kneeling single arm landmine press w/70lbs + bar (holding a 20kg KB in opposite arm in front rack position)
12x incline lateral raises w/25s


4 Likes
457

Ughhhh, I’m not invincible like I thought . . Saturday night I started noticing a semi-painful popping in the back of my left knee when I walked . . Sunday morning was really tight when I got up but after I got it loosened up I was ok but every once in awhile would painfully ‘pop’ and the same today now too . . decided to take a break from squats for a week here and see what happens with it . . a quick internet search makes it seem like a PCL strain so I think rest is the only real remedy . . I’m thinking all the extra jumping stuff I’ve been doing the last couple weeks must’ve got me . . I was still able to get a good upper back workout in yesterday without any pain . . my boy, who just turned 9, was with me and got a good plyo workout in himself

Sunday 5/18

Single arm DB high pulls:
3x10 each side w/75lb Db

Bent barbell rows (wider grip than normal):
3x12 w/225lbs

Explosive sled pulls - 100ish feet:
3 sets w/130lbs + sled

Reverse overhead med ball throws:
5x5 w/35lb med ball

Barbell zercher carries:
3x 150ish feet carries w/145lbs

my plan is to hit the Darkhorse workout for bench on Tuesday . . hit some upper back and arms on Thursday and then reevaluate for Saturday to see if I can squat yet

3 Likes
458

5/21 Wednesday

5RM Slight incline reverse band bench press . . worked up to 295 . . could’ve probably made one more jump to 315 but I was crunched for time so called it here
6x Single arm DB rows each side . . worked up to 115s
8x plate halos
10x bandy twisty things
6 total sets

Volume - 2 sets
10x Slight incline reverse band bench press w/235
8x Single arm DB row each side w/100s
10x bandy twisty things

Assistance
15x BW pull-ups
15x Floor press w/205
15x T bar row w/3 plates
no rest
15x lat pulldowns w/180
15x Floor press w/185
12x T bar row w/3 plates


5 Likes