Evolv's Training Log

Training Training Logs
1263

Week 1, Day 1

FRONT SQUAT
225 x 5
240 x 5
240 x 5
240 x 5
225 x 5

RDL, from deficit
205 x 10
205 x 10
205 x 10

WALKING LUNGES
40 x 30
40 x 30
40 x 30

Some ab stuff.

1264

Week 1, Day 2

STANDING PRESS
140 x 5
140 x 5
145 x 3
145 x 3
145 x 3
145 x 3

BB ROW
185 x 5
185 x 5
195 x 5
195 x 5
195 x 5
195 x 7

A1: WEIGHTED DIPS
+30 x 11
+30 x 11
+30 x 11
+30 x 11
A2: MULTI-GRIP PULL UPS
X13
X13
X10
X10

B1: PLATE RAISE
30 total reps
B2: FACEPULL
45 total reps

1266

Week 1, Day 3

HIGH BAR SQUAT
205 x 8
205 x 8
205 x 8
205 x 8

DEADLIFT
275 x 10
275 x 5
275 x 5
275 x 5

SLED
3 x 30m pushes
3 x 30m drags

1267

Week 1, Day 4

STANDING PRESS
135 x 8
130 x 6
130 x 6
130 x 6
130 x 6

DB ROW
90 x 15
90 x 15
90 x 15

DB SHOULDER PRESS
3 sets x 10-20 reps

PUSH-UPS
70 total reps

FACEPULLS
3 sets x 10 reps

Some arm stuff.

Saw my PT today, due to some hip tightness and my job have contributed to the knee issue. Nothing serious thankfully and something Iā€™ve dealt with before in the past. Will just keep working on it as I have been.

1 Like
1268

Week 2, Day 1

FRONT SQUAT
205 x 10

SQUAT
5 sets x 10 reps, at 135

RDL
205 x 12
205 x 12
205 x 12

AB CIRCUIT, 3 rounds

A1:SLED PUSH
4 x 40m, at 160 lbs
A2: BACKWARDS SLED PULL
4 x 40m, at 160lbs

Squatting felt good and light, will try to build up from there. Hiked a good 5-6 miles in Linville Gorge on Saturday down to the river, about 1100ā€™ elevation descent/ascent. Iā€™ve gotten out of mountain shape since I havenā€™t been climbing as much. Would like to try and start getting out once a week at least again.

All in all, things are going pretty well. Just trying to maintain a base level of strength and athleticism along with my extracurricular activities (climbing, hiking, swimming, etc). My knee is getting better every week. Lots of stretching and building overall leg strength has helped quite a bit. It was nice to get a proper diagnosis, to reassure I have been doing the right thing. Iā€™ve put on 12 lbs since February as well, which feels very good. I fell all the way down to 155. I am still dialing in what will work optimally for me, training wise, but it should come together soon. Training has been fun, and I think adding the sled in weekly will be a huge bonus.

1 Like
1269

Week 2, Day 2

STANDING OVERHEAD PRESS
145 x 3
145 x 3
145 x 3
155 x 1
155 x 1
155 x 1

BB ROW
205 x 3
205 x 3
205 x 3
215 x 1
215 x 1
215 x 3

A1: WEIGHTED DIPS
+35 x 12
+35 x 12
+35 x 12
+35 x 12
A2: MULTI GRIP PULL-UPS
x12
x12
x12
x12

FRONT PLATE RAISE
45 total reps
FACEPULL, external rotation
30 total reps

Some grip work.

Iā€™ve had a roller coaster with my diet and managing health stuff for the last couple years. I thought these photos were interesting. Below are two photos of me. One is at 153 lbs body weight just 4 months agoā€“ and the other picture is today at 168 lbs. My training hasnā€™t really changed at all, the only difference is diet. Diet is king. Also, I HATE being smaller, and being too big (for me). Iā€™ve been 135 to 200 lbs and my favorite weight to be at is probably around 170 lbs.

image

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image975Ɨ1534 553 KB

1 Like
1270

Week 2, Day 3

DEADLIFT
320 x 5
320 x 5
320 x 5
320 x 5
each set below, every minute on the minute
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3

LUNGES
40 x 20
40 x 20
40 x 20

SLED
A1: 4 pushes uphill at 160 lbs
A2: 4 reverse pulls downhill at 160 lbs

The lunges and sled really worked me.

2 Likes
1271

Week 2, Day 4

JUMP ROPE, 5 minutes

STANDING OVERHEAD PRESS
130 x 8
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

DB ROW
90 x 15
90 x 15
90 x 15
90 x 10

A1: PUSH-UPS
75 total reps
A2: FACEPULL
30 total reps

Some bicep/tricep stuff.

1 Like
1272

Yeah, 170lbs needs to be your minimum weight. Look far better!

Being light makes you more injury prone too.

1 Like
1273

Agreed!

1274

Week 3, Day 1

FRONT SQUAT
210 x 10

SQUAT
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10

RDL
210 x 12
210 x 12
210 x 12

AB CIRCUIT, 3 rounds

SLED
5 pushes uphill at 160 lbs
5 pulls downhill at 160 lbs

I am loving the sled.

1 Like
1275

Week 3, Day 2

OHP
5 sets x 3 reps @ 120

BB ROW
5 sets x 3 reps @ 170

A1: WEIGHTED DIPS
4 sets x 10 reps
A2: PULL-UPS
4 sets x 10-14 reps

B1: FRONT PLATE RAISE
45 total reps
B2: FACEPULL
24 total reps

Some grip workā€¦

1 Like
1276

Week 3, Day 3

DEADLIFT
360x2
340x3
340x3
every minute on the minute
260x3
260x3
260x3
260x3
260x3
260x3

WALKING LUNGES
3 sets x 20 reps per leg

2 rounds of abdominal circuit

SLED
3 pushes, 3 pulls

1 Like
1277

Week 4, Day 1

FRONT SQUAT
170 x 5
200 x 5
225 x 5

SQUAT
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10

AB CIRCUIT, 3 rounds
Ab wheel w/ weight vest, dead bugs, weighted sit-ups

SLED
5 pushes, uphill, at 160lbs
5 reverse pulls, downhill at 160lbs

Didnā€™t log Friday, just upper body stuff. Knee felt pretty good today, still not 100%. Will continue working in a safe zone with it.

1 Like
1278

Week 4, Day 2

A1: STANDING OVERHEAD PRESS
100 x 5
120 x 5
130 x 7
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
A2: MULTI-GRIP PULL-UPS
+10 x 5
+20 x 5
+30 x 10
x10
x10
x10
x10
x10

B1: PUSH-UPS
x25
x25
x25
B2: DB ROW
90 x 15
90 x 10
90 x 10

C1: EZ-BAR CURLS
3 sets x 8-12 reps
C2: SKULLCRUSHERS
3 sets x 18-22 reps

1 Like
1279

Week 4, Day 3

DEADLIFT
225 x 5
255 x 5
290 x 5
205 x 10
205 x 10
205 x 10
205 x 10
205 x 10

AB CIRCUIT
3 rounds of ab wheel, deadbugs & hanging leg raises

SLED
5 pushes
5 reverse pulls

1 Like
1280

Week 4 Day 4

A1: DIPS
X5
+30 x 5
+55 x 5
X10
X10
X10
X10
X10
A2: BB ROW
135 x 5
155 x 5
175 x 5
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

DB SHOULDER PRESS
3 sets x 15-20 reps
MULTI-GRIP PULL-UP
3 sets x 15-20 reps

Some curls and stuff.

1 Like
1281

Week 5, Day 1

FRONT SQUAT
105 x 5
135 x 5
155 x 5
185 x 3
205 x 3
230 x 5

SQUAT
160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

AB CIRCUIT, 3 rounds
Ab wheel w/ weight vest, deadbugs, weighted sit-ups

SLED
5 pushes at 160 lbs
5 pulls at 160 lbs

Got some swimming in afterwards.

Got in 6 miles of hiking in the mountains on Saturday.

1282

Week 5 Day 2

A1: OHP
105 x 3
115 x 3
135 x 10
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
A2: MULTI-GRIP PULL-UPS
+15 x 3
+25 x 3
+35 x 10
X10
x10
x10
x10
x10

B1: PUSH-UPS
X25
X25
X25
B2: DB ROW
90 x 12
90 x 12
90 x 12

C1: EZ BAR CURLS
3 sets x 10-12 reps
C2: SKULL CRUSHERS
3 sets x 15-20 reps

D1: SHRUGS
2 sets x 25 reps
D2: FRONT RAISE
2 sets x 20 reps

1283

Week 5, Day 3
Bodyweight: 167

DEADLIFT
225 x 3
275 x 3
315 x 10

SQUAT
135 x 10
175 x 10
200 x 10
225 x 10

AB CIRCUIT, 3 rounds

SLED
5 pushes at 160 lbs
ā€¦immediatelyā€¦
5 reverse pulls at 160 lbs
45 second rest between superset

Some swimming before work.