To The Moon And Back: Moonflower's Training Log šŸŒ•

Training Training Logs
21

2/26/25 - Push

Floor Press - 225 x 1, 185 x 10, 185 x 8
AD Press - 75 x 15, 75 x 15
Weighted Decline Push Ups - 65 x 10, 65 x 9
Incline One Arm Pushdown - 25 x 12, 25 x 12

Only had time for a quick workout pretty late last night when I was already tired, and it shows in addition to still rebuilding. I was able to match my previous floor press 1RM and attempted 235 but failed. My floor press has always been much lower than my flat bench and it was nice to match my previous max even if I lost two reps on my second set compared to last time.

Only had time for one isolation which I wasnā€™t thrilled about but some days are like that.

2 Likes
22

2/28/25 - Upper

Reverse Grip Bench - 225 x 5, 225 x 5
Weighted Pull Ups - 45 x 8, 45 x 8
Wide Mag Grip Pull Downs - 140 x 16, 160 x 10
Rope Pushdowns - 47.5 x 10, 47.5 x 10
Dumbbell Hammer Curls - 27.5 x 12, 25 x 10

Iā€™m currently out of town so I hit up a gym with a friend. I rarely work out anywhere except my home gym but it was fun getting outside of my comfort zone! This was kind of a bonus day for me, I didnā€™t really expect to follow my regular programmingā€“just to kick around a bit with a friend and do whatever, even if it was really late and I was pretty tired (which definitely shows up on compounds). I went a bit conservative with bench because the spotter arms werenā€™t set correctly. Solid bonus workout, great time spent with a friend, and I had an amazing arm pump afterward. Other than my compounds still being pretty low, what more could you ask for? Back to my normal programming next time. :slight_smile:

2 Likes
23

3/9/25 - Pull

Paused Weighted Chin Up - 80 x 6, 80 x 6
Small Mag Grip Ghetto Pulldown - 145 x 12, 145 x 12
Wide Mag Grip Cable Inverted Rows - 180 x 12, 180 x 11
Barbell Curls - 75 x 10, 75 x 9
Cable Floor Curl (Straight Bar) - 50 x 11, 50 x 10

Been a minute lol. After a 65 hour week at work, I am here once again and Iā€™ve been dying to get back in the gym. Weā€™ll call the last week or so a deload I supposeā€¦but honestly if I tried to force a workout in during the past week, I knew it would have been poor fatigue management on my part. I fully support the idea that doing something is always better than nothing but I know I would have burned myself up big time by doing a bunch of stuff that I knew I would have had a hard time recovering from. So thatā€™s where Iā€™ve been with the lack of gym sessions this past week.

Back see what I did there lol to todayā€™s workout and to our regularly scheduled programming with a fresh pull workout. Had a nasty pump after this one and it went really well considering I just took a while week off.

My vertical pulls are all a couple reps down from early February, but I think itā€™s improving slowly. I also tried the cable floor curl for the first time tonight, I really liked the different angle and the stability of lying on the floor. It looks weird but Iā€™m the only one in my home gym so I ran with it and itā€™s actually pretty great.

2 Likes
24

Well done mate, putting in the work.

1 Like
25

Thank you! Last week was definitely long but pretty rewarding too, in its own way.

1 Like
26

3/11/25 - Legs

Back Squat - 205 x 10, 205 x 10
Barbell Good Mornings - 115 x 10, 115 x 10
Weighted Pendulum Sissy Squat - 45 x 10, 45 x 10
Unilateral Cable Hamstring Curls - 50 x 7, 50 x 7
Straight Bar Pushdown - 70 x 13, 70 x 12

Added 20 pounds to my squat, which was greatā€“even though Iā€™m starting out pretty low itā€™s still nice to see good progress. I also finally figured out how to set up and load the sissy squats, which I was very excited aboutā€“currently the best way Iā€™ve found is to loop a daisy chain through itself to secure it to the pull up bar on my rack and attach the other end to the carabiner on my dip belt/belt squat belt. Loading is as easy as holding a barbell in the Zercher position. Iā€™ve tried to load it with a backpack, weighted vest, the Kensui plate loaded vest, etc. and this is the best way by farā€“this is really the first time Iā€™ve felt really great about the set up and loading.

Still working 60 hours this week as well so Iā€™ll be back for push day either Friday or Saturday, depending how late I have to stay Friday evening and how fresh I amā€¦Iā€™m not maxing out on bench if Iā€™m overly drained to start with, so if thatā€™s the case Iā€™ll get some good sleep and wait till Saturday to get in quality sets.

2 Likes
27

3/15/25 - Push

Flat Bench +38 lbs. Chain - 225 x 1, 185 x 7, 185 x 7
AD Press - 85 x 10, 85 x 10
Low-to-High Cable Flies - 25 x 11, 25 x 11
One Arm Cable Pushdown - 35 x 8, 27.5 x 10
JM Press - 95 x 12, 95 x 12

A month ago now I had my first workout post-pneumonia and itā€™s funny how quickly time flies. My strength is almost back to normal (or close enough) on pretty much everything except the first compound movement of my workouts - my bench and weighted pull up across all variations so far have dropped reps or weight, which has been a bit frustrating for me now a whole month past being sick now. Butā€¦it will come back. What I was doing before was working and I see no reason why I canā€™t build it up again. So with that being said, this was a great push workout. My AD Press was feeling really nice and I decided to throw in JM Press at the end to see if I can get some more carryover to bench. Probably going to put that in a bit more here and there.

I also noticed recently that my rear delts might be lagging a bit proportionally, so I think I want to focus on them a touch more on my pull days if possibleā€“maybe add some rear delt work as a sixth movement supersetted with something else to save time. I think adding a touch more volume and hitting them with a bit more frequency will help bring them up. Looking forward to this week where Iā€™m spending a bit less time at work and can be a bit more consistent than the last couple weeks.

2 Likes
28

3/16/25 - Pull

Weighted Pull Up +19 lbs. Chains - 60 x 8, 60 x 7
Ghetto Lat Pulldown - 145 x 11, 145 x 10
Unilateral Seated Cable Row - 45 x 15, 50 x 14
Unilateral Cable Face Pulls - 20 x 13, 20 x 13
One Arm Cable Curl - 30 x 10, 30 x 10
EZ Bar Preacher Curl - 55 x 10, 55 x 8

Solid session, I was disappointed with the pull ups and I really thought I would get more reps across both sets but thatā€™s a work in progress. Everything else felt really good and the pump was amazing. Itā€™s been a minute since Iā€™ve done any seated cable rowsā€“Iā€™ve been doing a lot of cable inverted rows on the ghetto cable setup and those are awesome but I decided to hit a seated row on the cable tower and that felt great, especially doing it unilaterally.

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29

3/18/25 - Legs

Back Squat - 225 x 10, 225 x 10
Rack Pulls - 225 x 11
Unilateral Belt Calf Raises - 80 x 15, 80 x 15
Unilateral Cable Hamstring Curls - 50 x 9, 50 x 9
Straight Bar Cable Curls - 55 x 10, 55 x 10

I was really happy to add 20 more pounds to the squat, I donā€™t know how long I can keep doing that but it might be worth seeing how long I can keep doing running back squats before I start to plateau. I also liked running rack pulls right after, I was feeling it in my lower back after that setā€“Iā€™m not sure if thatā€™s just DOMS from never really doing any deadlifts or rack pulls before now or if itā€™s a form issue. I try to stay pretty strict on form so I think itā€™s DOMS but Iā€™m keeping a close eye on it and weā€™ll see what happens as I keep doing it more. If anyone has any thoughts on it I would love to hear them! Itā€™s been fun recently trying them out and Iā€™m down to learn more about them for sure.

2 Likes
30

3/23/25 - Push

Cambered Swiss Bar Bench - 230 x 3, 200 x 8
Seated Behind The Neck Press - 75 x 11, 75 x 9
Paused Weighted Ring Push Ups - 45 x 9, 45 x 9
Straight Bar Pushdown +19 lbs. Chains - 60 x 12, 60 x 11
JM Press - 100 x 10, 100 x 10

Solid workout, Iā€™ve been super tired with work and wasnā€™t at my peak, so the strength definitely wasā€™t all the way there today. Still a great session and a tired workout is better than none. :wink:

2 Likes
31

Ok, a little compilation since Iā€™ve been largely offline here for a bitā€¦been really busy again with work, car shopping, and a couple other unexpected life things (pretty much all good to be fair) all hitting at the same time. So it hasnā€™t been as consistent the past couple weeksā€¦I think it ebbs and flows sometimes.

3/25/25 - Pull

Weighted Pull Up + 19 lbs. Chains - 60 x 9, 60 x 8
Seated Cable Row (Straight Bar) - 120 x 15, 120 x 13
Rope Cable Face Pulls - 45 x 13, 45 x 14
Barbell Curl - 75 x 12, 75 x 10
EZ Bar Spider Curls - 55 x 6, 55 x 5

Had fun with this one, I think my pulls are getting harder and harder since Iā€™m slowly climbing in weight - measured around 160 lbs, which is about the heaviest Iā€™ve ever been. It feels demotivating to see my pull up progress appear to go down but I also have to remember that the total load is also still heavy, not just the added weight.

Also probably should have programmed something different instead of the EZ bar spider curlsā€¦after the barbell curls my arms were wrecked and I probably would have been able to give more on a cable variation instead of another fixed bar curl. Either way, still went hard on it and got a nice pump.

3/26/25 - Legs

Back Squat - 225 x 11, 225 x 11
Barbell Good Morning - 115 x 11, 115 x 11
Weighted Pendulum Sissy Squat - 45 x 12, 45 x 12
Unilateral Cable Hamstring Curls - 50 x 10, 50 x 10
One Arm Cable Pushdown - 27.5 x 11, 27.5 x 11

Another simple leg dayā€¦my frequency for rotating exercises during leg days is rather low right now, but Iā€™m still seeing progress and what Iā€™m doing appears to be working right now, so in the pursuit of other goals Iā€™m very content to keep legs as simple as possible for the time being and see what gains can be made for now.

4/1/25 - Push

Incline Bench Press - 135 x 8, 135 x 8
Seated BTN Press - 75 x 11, 75 x 10
Weighted Dips - 115 x 7, 115 x 7
Rope Pushdowns - 50 x 12, 50 x 12
Barbell Overhead Extensions - 75 x 10, 75 x 7

Tried an incline bench + dips combo and really enjoyed it, Iā€™ve never really incline benched before so it was fun to try it. I thought I would do a lot heavier on it but the arm bend in the bottom caught me a bit by surprise, itā€™s a lot more than a flat bench. My bench adjust to 37 degrees or 23 degrees, I chose the 37 degree option but I felt a lot more shoulders than I thought I would so I think that also might be part of why my weight was lower for this. Next time I incline bench I might try the 23 degrees setting and see if that makes a difference.

4/4/25 - Pull

Weighted Pull Up + 19 lbs. Chains - 60 x 9, 60 x 8
One Arm Ghetto Pulldown - 70 x 12, 70 x 12
Small Mag Grip Cable Inverted Row - 175 x 11, 175 x 11
EZ Bar Curls - 75 x 11, 75 x 10
Straight Bar Cable Curl - 55 x 8, 55 x 8

I need to program more of those one arm pulldowns, those wrecked my back lol. That and the cable curls gave me some great soreness that I definitely felt later.

4/5/2025 - Legs

Back Squats - 225 x 12, 225 x 12
Rack Pulls - 225 x 12
Unilateral Belt Calf Raises - 90 x 13, 90 x 13
Unilateral Cable Hamstring Curls - 55 x 11, 55 x 11
Unilateral Cable Preacher Curls - 55 x 10, 55 x 10

Standard leg day, double progression all day. Tried doing preacher curls with a cable, and I really liked the unilateral setup since I havenā€™t done single arm preachers before. The tension just feels different with a cable, it was great. The setup was not as optimal since I couldnā€™t extend my arms all the way at the bottom, so Iā€™m going to try to fix that next time. Loved trying this out and I think once I can get that full stretch in the bottom Iā€™m definitely going to start spamming this a bunch.

2 Likes
32

Another compilation of what Iā€™ve been up to in the last couple weeks. :wink:

4/8/25 - Push

Larson Press - 255 x 1, 215 x 8, 215 x 7
Seated BTN Press - 75 x 11, 75 x 11
Low to High Cable Fly - 25 x 11, 25 x 11
One Arm Cable Pushdown - 27.5 x 13, 27.5 x 12
Barbell Skull Crushers - 75 x 10, 75 x 10

4/12/25 - Pull

Weighted Super Wide Pull Ups - 50 x 7, 50 x 7
One Arm Ghetto Pulldown - 75 x 10, 75 x 10
Unilateral Seated Cable Row - 55 x 18, 55 x 18
Cable Hammer Curl (Rope Attachment) - 55 x 12, 55 x 12
Bayesian Curls - 25 x 12, 25 x 12

4/16/25 - Legs

Bulgarian Split Squat - 185 x 8, 185 x 10
Barbell Good Mornings - 115 x 12, 115 x 12
Weighted Pendulum Sissy Squat - 65 x 10, 65 x 10
Unilateral Cable Hamstring Curls - 50 x 10, 50 x 10
Straight Bar Pushdown +19 lbs. Chains - 60 x 12 60 x 12

Decided to tweak the split a little bit to see if it makes any difference for arms by switching my isolations for my push and pull workouts, which now becomes chest (and shoulders) + biceps and back + triceps. Legs/ish pretty much stays the same.

4/19/25 - Chest + Biceps

Floor Press - 225 x 1, 195 x 9, 195 x 9
Seated BTN Press - 75 x 12, 75 x 12
Paused Weighted Dips - 90 x 9 90 x 8
Barbell Curl - 85 x 10, 85 x 9
Unilateral Cable Floor Curl - 25 x 12, 25 x 12

2 Likes
33

4/19/25 - Back/Triceps

Weighted Super Wide Pull Ups - 50 x 8, 50 x 8
Small Mag Grip Ghetto Pulldowns - 150 x 12, 150 x 12
Cable Inverted Row - 180 x 12, 180 x 12
Straight Bar Pushdown - 75 x 10, 75 x 10
Overhead Cable Extensions (Straight Bar) - 50 x 11, 50 x 11

4/30/25 - Chest/Biceps yeah I know I skipped a leg day, it was one of those weeks and I was in a rutā€¦eh it is what it is

Cambered Swiss Bar Bench - 265 x 1, 215 x 8, 215 x 8
AD Press - 85 x 12, 85 x 9
Low to High Cable Fly - 25 x 10, 25 x 10
EZ Bar Preacher Curl - 55 x 13, 55 x 13
One Arm Cable Curl - 30 x 11, 30 x 11

Was super happy with the bench today, it was a 10 pound PR that felt really good. Been feeling pretty great about my bench recently and Iā€™ve been seeing the numbers going up slowly so Iā€™m hoping to program flat bench in for a workout soon and see if I can hit a new maxā€¦been a while since Iā€™ve done flat so Iā€™m curious.

I also want to start putting ring flies in my programming again. The low-to-high cable flies are great but I think I need to switch it up, Iā€™ve definitely rotated those in a lot recently and I think itā€™s time to back off on those for a bit.

5/2/25 - Back/Triceps

Weighted Super Wide Pull Ups - 50 x 9, 50 x 9
Ghetto Lat Pulldown - 145 x 13, 145 x 13
One Arm Cable Inverted Row - 80 x 12, 80 x 12
Straight Bar Pushdown +19 lbs. Chains - 62.5 x 12, 62.5 x 12
JM Press - 100 x 12, 100 x 11

5/3/25 - Legs

Bulgarian Split Squats - 185 x 8, 135 x 12
Seated Good Morning - 105 x 12, 105 x 12
Weighted Pendulum Sissy Squat - 65 x 11, 65 x 11
Unilateral Cable Hamstring Curls - 55 x 12, 55 x 12
Unilateral Cable Floor Curls - 30 x 12, 30 x 12

2 Likes
34

Keep at it mate. Weā€™re reading!

2 Likes
35

5/10/25 - Chest/Biceps

Flat Bench - 275 x 1, 225 x 9, 225 x 8
Seated BTN Press - 80 x 10, 80 x 10
Low-to-High Cable Flies - 25 x 10, 25 x 10
Straight Bar Cable Curl - 55 x 12, 55 x 12
Bayesian Curl - 27.5 x 11, 27.5 x 11

Bench was not there for this workoutā€¦felt it a ton on my shoulders and not my chest for some reason and it was just a struggle. Definitely a mid session for bench, everything else was great though so weā€™ll take it. :slight_smile:

Thank you so much, I really appreciate that!

3 Likes
36

I think 225 lbs. for nine is quite excellent.

1 Like
37

@Friedrich thanks so much for that encouragement, def came at the perfect time. I appreciate it!

Another compilation from what Iā€™ve been up to recently. May honestly was not the most consistent month Iā€™ve had and my numbers show it to a degree. But progress is still being made bit by bit so weā€™ll keep rolling with it.

5/13/25 - Pull/Triceps

Weighted Pull Ups - 75 x 9, 75 x 7
Wide Mag Grip Ghetto Lat Pulldown - 150 x 11, 150 x 11
Small Mag Grip Cable Inverted Row - 175 x 12, 175 x 12
Incline One Arm Pushdown - 30 x 12, 30 x 12
EZ Bar Overhead Extensions - 62.5 x 13, 62.5 x 13

5/21/25 - Chest/Biceps

Reverse Grip Bench Press - 275 x 1, 225 x 7, 225 x 6
Anterior Delt Press - 85 x 12, 85 x 12
Bodyweight Decline Ring Flies - 11, 11
Barbell Curl - 95 x 6, 95 x 5
Unilateral Cable Floor Curl - 27.5 x 12, 30 x 10
Straight Bar Cable Reverse Curl - 30 x 12, 30 x 12

Summary

Pretty good session, I didnā€™t think my backdown sets for bench were quite as good and I think I could have squeezed a couple more reps out of each but it was decent. I was happy that I matched my flat bench PR with the reverse grip, so Iā€™m hopeful that a new flat bench 1RM will be coming soon. I also tried some heavy barbell curls instead of my usual higher rep sets and threw on some reverse cable curls at the end since I had extra time, which felt great.

5/22/25 - Back and Triceps

Weighted Neutral Grip Pull Ups - 65 x 10, 65 x 7
One Arm Ghetto Pulldown - 75 x 11. 75 x 10
Seated Straight Bar Cable Row - 130 x 10, 130 x 10
One Arm Cable Pushdown - 30 x 11, 30 x 11
Unilateral Cable Face Pulls - 25 x 13, 25 x 13
JM Press - 100 x 12, 100 x 12

5/26/25 - Legs

Belt Squat - 430 x 2, 320 x 10, 320 x 10
Unilateral Calf Raises - 100 x 11, 100 x 11
Barbell Good Morning - 125 x 11, 125 x 11
Weighted Pendulum Sissy Squat - 65 x 12, 65 x 12
Unilateral Cable Hamstring Curls - 60 x 10, 60 x 9
Overhead Cable Extensions - 50 x 12, 50 x 12

Summary

Decided to switch it up a bit and start out with a heavy set on my favorite squat variation. I didnā€™t want to go all out but I was happy with 430 for a double. Instead of 20-rep sets I think Iā€™m going to go heavier and try 5-12 or so for a bit. Felt really good.

5/27/25 - Push/Biceps

Cambered Swiss Bar Bench +38 lbs. chains - 250 x 1, 200 x 8, 200 x 6
Seated BTN Press - 80 x 11, 80 x 11
Bodyweight Decline Ring Flies - 12, 12
EZ Bar Spider Curls - 55 x 11, 55 x 11
One Arm Cable Curl - 30 x 12, 30 x 12

Summary

Tried adding chains to the cambered Swiss Bar, the strength curve is very even the whole way up on the lift. Was super happy to hit 250 on the max, since I locked out 288 at the top with a cambered bar. Hoping programming more variations that emphasize the top will help correct my weakness in the middle and lockout and push some new PRs in the near future.

6/2/25 - Push/Biceps

Weighted Super Wide Pull Ups - 60 x 5, 60 x 5
Weighted BTN Pull Ups - 45 x 6
Small Mag Grip Ghetto Pulldown - 155 x 12, 155 x 12
Wide Mag Grip Cable Inverted Rows - 180 x 10, 180 x 10
Incline Cable Pushdowns - 75 x 10, 75 x 10
Barbell Skull Crushers - 75 x 10, 75 x 10

2 Likes
38

6/4/25 - Legs

Belt Squats - 320 x 11, 320 x 11
Unilateral Calf Raises - 100 x 12, 100 x 12
Rack Pulls - 245 x 11
Weighted Pendulum Sissy Squat - 70 x 12, 70 x 12
Unilateral Cable Hamstring Curls - 60 x 10, 60 x 10
Unilateral Cable Floor Curls - 32.5 x 12, 32.5 x 11

3 Likes
39

6/5/25 - Push/Biceps

Board Press (1 Board) +38 lbs. chains - 225 x 1, 190 x 10, 190 x 10
Seated BTN Press - 80 x 11, 80 x 11
Weighted Decline Ring Flies - 10 x 10, 10 x 10
EZ Bar Preacher Curl - 60 x 13, 60 x 13
Straight Bar Cable Curl - 60 x 10, 60 x 10

Summary

Decided to try a new bench variation to emphasize the top end of the movement even more by throwing chains on a board press, and it went well. After hitting 225 I got a little ambitious and tried for 275 and failed. I didnā€™t want to keep trying and wear myself out so I moved on, with the way 225 went up Iā€™m guessing my 1RM on this lift is somewhere around 235-245ish, weā€™ll see what happens when I rotate it in next. Since it targets my weakest part of the lift so well I think Iā€™ll do it again pretty soon so Iā€™m not worried about having an exact max right off the bat. Been throwing a bunch of thought recently into improving my top half/lockout on bench since thatā€™s my sticking point right now and youā€™ll be seeing me gravitate more in the immediate future toward variations that target that such as chains, board press, floor press, etc.

3 Likes
40

6/6/25 - Pull/Triceps

Weighted Super Wide Pull Ups - 60 x 6, 60 x 6
Weighted BTN Pull Ups - 45 x 6
Ghetto Lat Pulldowns (Straight Bar) - 155 x 12, 155 x 12
Small Mag Grip Cable Rows - 180 x 11, 180 x 11
Straight Bar Pushdown +19 lbs. chains - 65 x 12, 65 x 12
Unilateral Cable Overhead Extensions - 25 x 8, 25 x 8

3 Likes