Evolv's Training Log

Training Training Logs
1304

Week 1, Day 3

DEADLIFT
140 x 5
175 x 5
205 x 5
240 x 3
275 x 3
315 x 3
345 x 3
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5

SSB BULGARIAN SPLIT SQUAT, PAUSED
100 x 10
100 x 10
100 x 10

SSB GOODMORNINGS
75 x 10
75 x 10
75 x 10

SUITCASE CARRY, w/ kettlebell
62 x 2 laps
62 x 2 laps

Grip work for about 5 minutes.

BODYWEIGHT: 160 lbs

1305

I havenā€™t had time to log my training this past week (Week 2). But I have done some type of squat every day, just for fun, and have incorporated walking lunges for distance again. I will try to log this week!

Week 3, Day 1
FRONT SQUAT, no belt w/ 3s pause
95 x 3
135 x 3
185 x 3
205 x 3
225 x 1
245 x 1
265 x 1
225 x 3
185 x 3

A!: CLOSE GRIP BENCH PRESS, w/ 2s pause
45 x 10
95 x 10
135 x 5
155 x 5
185 x 3
205 x 1
225 x 1
185 x 3
185 x 3
A2: FACEPULLS, varying angles
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

BB CURL
45 x 30

WALKING LUNGES
200 meters

Bodyweight has been a very lean and light 160. Curious if I can build some more strength at this bodyweightā€¦

I also got some new equipment for my home gym! I haveā€™t really bought anything in awhile, so I got two new items. I found a used GHD that I am pumped about. I picked this puppy up for $175 at a used gym store about an hour from my house. It has been YEARS since I have used one of these, I canā€™t wait to get hamstring cramps again! lol
I also made a DB rowing handle. Some call it a Kroc Row handle, but I donā€™t row 200+ pounds so I refrain from calling it that. None the less, I just ordered a 2 ft piece of rod iron steel that cost me $13. I had some old standard plates and I bought a few more for .50 cents a pound. Overall, pretty cheap investment for some good implements! I love my home gym, one of my favorite spaces in the world. I have had it for just over 2 years and one of the best decisions I have ever made.

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3 Likes
1306

Week 3, Day 2

A1: FRONT SQUAT
95 x 5
135 x 3
185 x 3
205 x 2
225 x 2
250 x 1
275 x 1
300 x 1
A2: TOES-TO-BAR, strict and slow
x3
x3
x3
x3
x3
x3

DEADLIFT
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
315 x 5
275 x 5

DIPS, w/ weighted vest
+25 x 15
+25 x 15
+25 x 15
+25 x 15

DB ROW
100 x 10
100 x 8
100 x 8
100 x 8

WALKING LUNGES
200 meters

Bodyweight 161 lbs.

1307

Week 3, Day 3

SQUAT, high bar
45 x 10
135 x 5
185 x 3
205 x 3
225 x 1
250 x 1
275 x 1
300 x 1

GHD
x8
x8
x8

A1: AB WHEEL
x30
x20
A2: DEADBUGS
x16
x14

5 minutes of grip work.

Bodyweight is 161 lbs today.

1308

Week 3, Day 4

A1:FRONT SQUAT
45 x 10
135 x 5
185 x 3
205 x 3
225 x 2
250 x 1
275 x 1
A2: PULL-UPS (various grips)
x3
x3
x3
x3
x3
x3
x3

B1: CLOSE GRIP BENCH PRESS, paused
45 x 10
95 x 5
135 x 5
165 x 3
185 x 3
205 x 3
205 x 3
185 x 3
B2: WIDE GRIP CABLE ROW
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8

STANDING BB OVERHEAD PRESS
45 x 10 behind the neck
45 x 10 wide grip
45 x 10 regular grip

WALKING LUNGES
200 meters

Bodyweight was 159 lbs.

1309

Week 3, Day 5
65 minutes

A1: HIGH BAR SQUAT
135 x 5
185 x 5
205 x 3
225 x 2
250 x 1
275 x 1
A2: HANGING KNEE RAISE
x4
x4
x4
x4
x4
x4

B1: STANDING OVERHEAD PRESS
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
B2: PULL-UPS
x15
x15
x15
x15
x15

WALKING LUNGES
200 meters

Week 3, Day 6
19 minutes

A1: PAUSED PISTOL SQUAT
x10
x10
x10
A2: SUITCASE CARRY, w/ kettlebell
53 x 2 laps
53 x 2 laps
53 x 2 laps

B1: GHD
x8
x8
x8
B2: GHD SIT-UPS
x10
x10
x10

1310

Week 4, Day 1
Duration: 64 minutes

A1: FRONT SQUAT, paused
95 x 5
135 x 5
185 x 3
205 x 3
225 x 2
250 x 1
275 x 1
275 x 1
275 x 1
A2: PULL-UPS, multiple/various grips
x3
x3
x3
x3
x3
x3
x3
x3
x3

B1: CLOSE GRIP BENCH PRESS, paused
45 x 10
95 x 5
135 x 5
160 x 3
185 x 3
205 x 1
225 x 1
225 x 1
225 x 1
B2: FACEPULLS, various angles
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

WALKING LUNGES
300 meters

Bodyweight today was 162 lbs. Keeping the squats deep and honest.

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1 Like
1311

Week 4, Day 2
Duration: 56 minutes

A1: SQUAT, high-bar
45 x 10
135 x 5
160 x 5
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1
300 x 1
315 x 1
A2: TOES-2-BAR
x2
x2
x2
x2
x2
x2
x2
x2
x2
x2

DEADLIFT
275 x 3
315 x 3
315 x 3
315 x 3

STANDING OVERHEAD PRESS
95 x 10
105 x 8
115 x 6

DB ROW
100 x 10
100 x 10
100 x 10

WALKING LUNGES
300 meters

Bodyweight: 162 lbs
Did a 100m jog after my lunges and my right calf is feeling good. I will start back running, lightly, next Saturday. I set a 6 week rest period for that strained gastrocnemius to heal, so hopefully I can get some mileage in soon.

1312

Week 4, Day 3
Duration: 24 minutes

FRONT SQUAT
95 x 5
135 x 5
160 x 3
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1

A1: GHD
x8
x8
x8
A2: AB WHEEL
x30
x30
x30

PLATE FRONT RAISE
25 x 20
25 x 20

GRIP WORK, wrist roller and static thick bar dumbbell holds for time.

Bodyweight: 162 lbs

1313

Week 4, Day 4
Duration: 70 minutes

A1: SQUAT, high bar
95 x 5
135 x 5
160 x 3
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1
300 x 1
315 x 1
A2: HANGING KNEE RAISE
x3
x3
x3
x3
x3
x3
x3
x3
x3
x3

B1: CLOSE GRIP BENCH PRESS
95 x 5
135 x 5
160 x 5
185 x 5
185 x 5
185 x 5
B2: WIDE GRIP CABLE ROW
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

DIPS
+25 x 25
+25 x 15

DB CURLS
3 sets x 15-20 reps

WALKING LUNGES
300 meters

Bodyweight: 162 lbs
Iā€™m not super strong at the moment, but my abs look good at least! Lol My wife prefers this, I prefer when I can front squat 405. Abs take very little work to achieve, just a bit of discipline with diet. A 405 front squat on the other hand, takes way more discipline and effort. In any case, at 38, Iā€™m happy every day for the health that I have.

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1 Like
1314

Week 4, Day 5
Duration: 68 minutes

FRONT SQUAT, 3-3-0 tempo, no belt
95 x 5
135 x 3
160 x 3
185 x 3
205 x 3
225 x 1
250 x 1

HANG POWER CLEAN
155 x 5
155 x 5
155 x 5

A1:STANDING OVERHEAD PRESS
100 x 10
100 x 10
100 x 10
100 x 10
A2: PULL-UPS
x15
x15
x15
x15

1-ARM KNEELING LANDMIND PRESS
10 lbs, 3 sets of 8, continuous

WALKING LUNGES
300 meters

Bodyweight: 162

I donā€™t use supplements anymore, I have not in years. Instead I eat a ton of meat. Here is my post workout meal. Iā€™ve been doing this lunch about three days week and always look forward to it. 12 ounces of flat iron steak, pintos with some cilantro, sautĆ©ed onions and roasted jalapeƱos. Also, I drink 32 ounces of plain goat milk kefir after, on my drive to work. Makes an 1800 calorie lunch. My total each day has been 3800 on average.

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1315

Week 4, Day 6
Duration: 19 minutes

A1: PISTOL SQUATS
x10
x10
x10
A2: LANDMINE AB ROTATION
10 x 8
10 x 8
10 x 8

CYCLIST SQUAT, with kettlebell
35 x 35

GHD
x10
x10
x10
x10

Bodyweight: 162

1316

Week 5, Day 1
Duration: 63 minutes

A1: FRONT SQUAT, paused w/ belt
95 x 5
135 x 5
160 x 3
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1
300 x 1
A2: MULTI GRIP PULL-UPS
x3
x3
x3
x3
x3
x3
x3
x3
x3

B1: CLOSE GRIP BENCH PRESS, paused
95 x 5
135 x 5
160 x 5
185 x 3
210 x 3
230 x 1
230 x 1
230 x 1
B2: FACEPULLS, various angles
x11
x11
x11
x11
x11
x11
x11
x11

BB CURL
3 sets x 10-20 reps

WALKING LUNGES
300 meters

Bodyweight: 162 lbs

1317

Week 5, Day 2
Duration:75 minutes

A1: SQUAT, high-bar
45 x 10
135 x 5
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1
300 x 1
325 x 1
A2: TOES-2-BAR, slow & controlled
x3
x3
x3
x3
x3
x3
x3
x3
x3

DEADLIFT
325 x 3
325 x 3
325 x 3

STANDING OVERHEAD PRESS
100 x 9
110 x 7
120 x 5

DB ROW
110 x 8
110 x 8
110 x 8

WALKING LUNGES
300 meters

Bodyweight today was 162 lbs

1318

Week 5, Day 3
Duration: 25 minutes

FRONT SQUAT
95 x 5
135 x 5
160 x 3
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1
300 x 1

A1: GHD
x10
x10
x10
A2: AB WHEEL
x30
x30
x30

PLATE FRONT RAISE
25 x 20
25 x 20

GRIP WORK, wrist roller and static thick bar dumbbell holds for time.

Bodyweight: 162 lbs

1319

Week 5, Day 4
Duration: 68 minutes

A1: SQUAT, high bar
95 x 5
135 x 5
160 x 3
185 x 3
205 x 3
225 x 3
250 x 3
275 x 3
300 x 3
A2: HANGING KNEE RAISE
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6

B1: CLOSE GRIP BENCH PRESS
95 x 5
135 x 5
160 x 5
190 x 5
190 x 5
190 x 5
B2: WIDE GRIP CABLE ROW
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

DIPS
+25 x 20
+25 x 20

DB CURLS
3 sets x 15-20 reps

WALKING LUNGES
300 meters

1 Like
1320

Week 5, Day 5
Duration: 65 minutes

FRONT SQUAT, 3-3-0 tempo, no belt
95 x 5
135 x 3
160 x 3
185 x 3
205 x 3
225 x 2
250 x 1
275 x 1

HANG POWER CLEAN
1 rep every 30 seconds for 10 minutes, at 160 lbs

A1:STANDING OVERHEAD PRESS
95 x 5
110 x 1
125 x 5
110 x 5
110 x 5
A2: PULL-UPS
x10
x10
x10
x10
x10

1-ARM KNEELING LANDMIND PRESS
4 sets of 8, continuously alternating at 10lbs

WALKING LUNGES
300 meters

Bodyweight: 162

1 Like
1321

Week 5, Day 6 (yesterday)
Duration: 22 minutes

A1: PISTOL SQUATS
x10
x10
x10
A2: LANDMINE AB ROTATION
10 x 8
10 x 8
10 x 8

CYCLIST SQUAT, with kettlebell
35 x 35

GHD
x10
x10
x10
x10

Bodyweight: 163

1322

Week 6, Day 1
Duration: 44 minutes

A1: FRONT SQUAT
95 x 5
135 x 5
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1
300 x 1
315 x 1
A2: MULTI GRIP PULL-UPS
x4
x4
x4
x4
x4
x4
x4
x4
x4

B1: CLOSE GRIP BENCH PRESS, paused
95 x 5
135 x 5
160 x 5
185 x 3
205 x 3
225 x 1
225 x 1
225 x 1
B2: FACEPULLS, various angles
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12

BB CURL
3 sets x 10-20 reps

No walking lunges today. Instead, got a beautiful 4 mile hike in the mountains with the family. My son provided the training weight.
:grin:

Bodyweight: 162 lbs

1323

Week 6, Day 2
Duration: 72 minutes

A1: SQUAT, high-bar
45 x 10
95 x 5
135 x 5
185 x 3
205 x 3
225 x 3
275 x 1
315 x 1
275 x 5
A2: TOES-2-BAR, slow & controlled
x3
x3
x3
x3
x3
x3
x3
x3
x3

DEADLIFT
330 x 3
330 x 3
330 x 3

STANDING OVERHEAD PRESS
105 x 8
115 x 6
125 x 4

DB ROW
110 x 8
110 x 8
110 x 8

WALKING LUNGES
1/4 mile (400 meters)

Bodyweight today was 163 lb