To The Moon And Back: Moonflower's Training Log 🌕

[Moonflower]

12/17/25 - One Rep Wonder/I feel dead inside (pun intended)

Conventional Deadlift - 385 x 1

---

Summary

There’s this weird thing in life about how the best laid plans of mice and men go oft astray, or something like that if I remember the saying correctly. I was planning on a nice leg day today, a gym workout with a friend tomorrow (sort of an upper/bonus kind of day most likely), and then rolling into the weekend on that wave. Sadly, one of the guys at work came down with a bad respiratory/fever/something last night and I’m working more overtime to cover for him. Thus, I only had time for deadlifts today and I’m more than likely going to have to work on my regular day off tomorrow, but life is like that sometimes. Since I didn’t have anywhere near the time today for a full workout, I pushed my leg workout to tomorrow and instead did max effort deadlifts, ramping up to a top single. I got +20 pounds over last time, which I was pretty happy about.

I also realized that we can start to submit pics and such for the beginning of the T-ransformation Challenge in just under two weeks now, so I took the opportunity to record myself on this lift so I can submit it later. I’m not planning on testing conventional deads during the rest of this month, so I’m going to use 385 as my starting point for deadlifts for the challenge. I’ll test squats and pull ups when I have time in the next week or so and have them ready to submit at the end of the month.

My thoughts on programming for maxing out frequently on three different lifts for the next five months…I think I’m going to keep the same split and general template since it’s working and I’m enjoying it right now. I’m going to move maxing out off of my bench work and onto my pull up work. My pull ups will likely look very similar in terms of structure to how I did my bench–top single followed by two backdowns each Pull workout, rotating the variation every workout with no exceptions. Variations ideally chosen to help build the weak points of the lift and avoid fatigue and overuse.

For leg days, I think I’m going to alternate maxing out on a deadlift top single and a squat variation. So one workout will be deadlift 1RM, two sets of squats and the next time I’ll just start out with squat 1RM and then two backdowns. I don’t generally like doing volume work with deadlifts since I feel it more in my recovery and with maxing out so frequently during my split managing that will be even more important. So I’ll continue doing volume work for my hinges with Good Morning variations and RDLs instead of deads–it’s been working great so far and I think it will continue to do so. Deadlifting more frequently (every other leg day), pushing for results on hinge volume, and maxing out on squat variations regularly, I think is going to be the ticket for the next five months for my leg day goals. Going to be fun!!

[BethB]

That was very thorough. My only goal is to lift more. Lol. I’m feeling very lacking in my plan now.

[Moonflower]

Yeah well…XD. Personally I find that I need to quantify goals in order to make real progress. What’s the saying, “a goal without a plan is just a wish”? So for me, the overall goal is to lift as many heavy circles as possible on three lifts but this is more or less my actual plan to do it. If I don’t have that I’m probably just going to muddle around and tread water instead of swimming as hard as I can, so to speak. Having a plan or a process helps me stay focused and able to measure results and what is working or not working.

@BethB

My only goal is to lift more.

TL;DR I mean yeah, that’s pretty much my only goal right now too. XD XD

---

That being said, you don’t have to feel lacking. I’m kinda detailed and nerdy sometimes. You’ve also been adding bit by bit to your lifts in your log as well, so don’t discount your progress.

[BethB]

@Moonflower

I’m kinda detailed and nerdy sometimes.

I thought it was obvious that this is one of my favorite things about you!

[Moonflower]

12/20/25 - Legs

Squats- 315 x 1, 225 x 10
Unilateral Standing Cable Calf Raises - 90 x 10, 90 x 10
Zercher Good Mornings - 135 x 12, 135 x 12

Summary

This was one I really just want to forget, lol. What’s the saying? “Gym math is training to failure and then being upset that you failed.” So that’s me right now lol. I knew I didn’t have time but I decided to do something instead of nothing, and I wanted to see if I could video a squat 1RM to submit at the end of the month…worked up to 315 x 1 and it went up ok…then failed 345, then failed 335, then failed 315. -_- So since I thought the first 315 attempt wasn’t my final attempt I didn’t record it. I do have three lovely videos of me failing max attempts though haha. So at least I can see a bit better where I’m failing and my form. But overall it’s just super disappointing. Bench is great, deadlift feels good and is increasing, and squats are just brutal. I’m not sure if I don’t like squats because I’m not good at them or I’m not good at them because I don’t like them…either way there’s a lot of potential for them in 2026, shall we say. I’m planning on getting another max on video and it might be 325 but that’s probably about where we’re going to be starting for the T-ransformation, I think. I think maxing out on squat variations regularly is going to be extremely helpful for teaching me how to strain and go really hard, compared to my other maxes for other exercises recently I think that was really missing today tbh.

I also love the Zercher Good Mornings, taking the bar off my back after squats felt really nice. The hinge is awesome, although it absolutely kills the inside of my elbows. Didn’t have time for much else, training is hard around the holidays since the schedule is so packed. But we do what we can, right?

[BethB]

@Moonflower

I’m not sure if I don’t like squats because I’m not good at them or I’m not good at them because I don’t like them

We have this in common. Lol.

[Moonflower]

@BethB

We have this in common.

*Gives the high five of solidarity * XD

I just looked up my 1RM stats on strengthlevel.com…(may or may not be super accurate but it was fun to see lol)

Bench: Advanced
Deadlift: Advanced
Hack Deadlift: Elite
Back Squat: Intermediate

The redeeming factor for me right now is the bar is really low so I can theoretically and hopefully add a bunch to my squat max this spring haha.

[BethB]

@Moonflower

Bench: Advanced
Deadlift: Advanced
Hack Deadlift: Elite
Back Squat: Intermediate

Bench: Intermediate
Deadlift: Intermediate
Overhead press: Intermediate
Squat: Novice. Womp womp.

Kindred squatters we are.

I think I’m more excited to see what you do in the challenge than what I do.

[Moonflower]

@BethB

*cries in squats *

Womp womp.

Reminded me of this

[Moonflower]

12/22/25 - Push + Biceps

Low Incline Bench Press ^[1] - 185 x 10, 185 x 10
Lying Cuff Lateral Raises - 20 x 12, 20 x 12
Weighted Dips - 180 x 1
Dumbbell Concentration Curls - 30 x 12, 30 x 12
Lying Dumbbell Curls - 25 x 10, 25 x 10

Summary

Lower absolute loads on this one, intensity was still high nevertheless. Had to cut this one a bit short so I left out the working sets on the dips and the last isolation, but this workout still got the job done today.

---

1. 23 degrees ↩︎

[BethB]

Merry Christmas sweet pea!

[Moonflower]

12/24/25 - Pull + Triceps (on the first day of liftmas that back pump said to me)

Weighted Pull Ups - 110 x 1
One Arm Ghetto Pulldowns - 75 x 13, 75 x 13
Chest Supported Barbell Rows - 155 x 11, 155 x 11
Unilateral Cable Pushdowns - 35 x 10, 35 x 10
Unilateral Cable Overhead Extensions - 27.5 x 10, 27.5 x 9

Summary

Solid lift yesterday, nice little Christmas Eve pump. Going with another stable row variation in since I wanted to do some heavy deadlifts today…kicking into gear the alternating max effort squat/deadlift leg day template, so I’ll come back with another back squat max next go round that I’ll hopefully have on video this time, probably mid to late next week. Thinking about that also made me realize that my powerlifting total is now officially 1,015 after a 315/315/385 squat/bench/dead, which is cool since that’s new territory and it’s nice to officially hit that total now and then start to go beyond.

Weighted pull ups were pretty disappointing, bodyweight was 168 lbs. and I was able to get 110 for a single up and recorded, which was a full 15 pounds below my max. Felt like an off day for me, ngl. Very disappointing but it’s where we’re starting right now even if it’s not my all time PR, I guess. For the start of the T-ransformation this will put my squat at around 315 or a hair more, my weighted pull up at 110, and my deadlift at 385.

Skipped the pull up backdowns and an isolation for time…had to get into gear to go to work and after the heavy single I felt a bit strained on the vertical pulls so I opted for a single arm pulldown instead of a bilateral variation to cut down the absolute load. I’ll be glad in a sense when the holidays are over and a bit more of my routine comes back tbf.

---

12/25/25 - sighhhhh

Hack Deadlift - top single failed 525 x 1, failed 505 x 1, failed 500 x 1 apparently Santa didn’t bring deadlift gains for Christmas this year -_-

Summary

Wanted to get a nice leg day in since I don’t have that much going today. Was up late last night at work and got probably about five hours of sleep…which really burned me today in a huge way. Last time I did hack deads I felt like I could go maybe five or ten pounds heavier so I shot for a new max today and then failed all three attempts. Hopped into box squats right after…was going to match my previous sets and do two plates for two sets of twelve and bombed the first rep in the bottom. It was so bad and I felt so beat up physically from the deads and not enough sleep + mentally from the way things went that I called it after that. Going to get some more rest tonight and start over with squats tomorrow.

On the plus side, even though this week has really not been my week at all from a lifting standpoint, today was a festive failure at least lol. Merry Christmas to all!

---

@BethB

Merry Christmas sweet pea!

Aw thank you @BethB! Merry Christmas to you too!!

[BethB]

Looking pretty swole there Santa!

[Moonflower]

12/26/25 - legs just forget this one, ok?

Box Squat - 155 x 12, 155 x 12
High rep good mornings - empty bar
High rep back extension

Summary

When it rains, it pours I guess. Woke up this morning and my lower back was not having it, definitely a consequence of those deads yesterday. Tweaked something in there so I abandoned the leg day I was planning since I def don’t want to make it worse. Did some box squats to maybe maintain a little bit, did them with lighter weight and focused on really dialing in the form. Felt decently heavy still even at 155 at the end of both sets. Did good mornings for pretty high reps with just the bar and some back extensions by setting the bar low in the rack on the J-cups and hinged on that. Just trying to get my lower back warmed up and get some blood flow down there to help things heal. With that goal in mind I nixed leg day and after a day or two off (depends on the schedule this weekend) I’m going to restart with a Push workout, which should give me at least four days without anything to make things worse…good timing, since my family is celebrating Christmas tomorrow anyway. Def hasn’t really been my week this week…I’ve been short on time so I’ve had to rush + adjust workouts, I’ve felt weaker than normal on just about everything, and now this. Pretty frustrating, ngl. But the beauty of it is that I’ll bounce back soon and be more of myself again, at least as it relates to my workouts.

[BethB]

@Moonflower

the beauty of it is that I’ll bounce back soon and be more of myself again

[Moonflower]

12/28/25 - Push + Biceps

Close Grip Bench Press - 225 x 10, 225 x 10
Seated BTN Press - 80 x 11, 80 x 9
Incline Dumbbell Flies - 25 x 8, 25 x 8
EZ Bar Preacher Curls - 70 x 12, 70 x 12
Standing Alternating Dumbbell Curls - 30 x 12, 30 x 11

Summary

Finally, a workout this week where I wasn’t beating myself up lol…maybe that’s because I’ve always really liked push day, maybe it’s because I’m not doing squats or failing deadlift PRs I think I should be hitting, or maybe it’s just a new day where I got enough sleep last night. Eh pick whichever one you want lol, I would venture it’s probably a little bit of all the above haha.

Was excited to add a rep to my close grip bench sets, I’m still focusing moreso on triceps-dominant and top end dominant variations to hopefully preserve and build a bit more top end strength even though I’m not maxing out on bench for the next while, it’s going to be very interesting to see how far I can go just by pushing double progression on all my bench work for the next five months. Hopefully I can keep up my strength and add a bit, I think it would be awesome to hit 325-335 at the beginning of summer just by adding weight and reps this spring to my working sets. We will see!

Also had some great sets for biceps today, the pump was great. I’m excited for some future sessions since I might have ordered a few things with some Christmas money. XD What I’m most excited about are some crossmembers and another upright to attach my cable tower to my rack which will make my tower a whole lot more stable (hello heavy bilateral incline pushdowns!), a unilateral rope attachment, a tricep strap attachment, and a set of squat wedges. Super excited to play with these! The 2A Neurotype in me is super stoked at the thought of unilateral rope pushdowns and overhead cable extensions with the tricep strap.

Should be able to hit a nice pull session tomorrow and then roll around to legs again later this week, going to try to get a squat max on video to get an official starting max for the t-ransformation2026

[Moonflower]

12/29/25 - Pull + Triceps

Weighted Chin Up - 140 x 1, 80 x 8, 80 x 8
Wide Mag Grip Ghetto Lat Pulldown - 155 x 12, 155 x 11
Barbell Helms Row - 135 x 7, 135 x 7
Straight Bar Pushdowns - 80 x 11, 80 x 10
EZ Bar Overhead Extensions - 75 x 11, 75 x 11

Summary

Solid workout, nasty pump. That’s a five star review from me lol. Kicked off with a 5 pound weighted chin up PR, which I was super excited about. This starts out maxing out on pull ups every pull workout, and it felt really good today, on the effort side of things. My weighted chin up total (bodyweight + added weight) is now 308 after weighing in at 168 earlier today. My first goal this spring is to hit a 300 total for my weighted pull up…after that, as much added weight as possible for everything lol.

I really wanted to do my third isolation but went really hard on the other two and the pump was still good. Would have liked the extra volume but I didn’t really feel too deprived today by leaving it out.

I also tried a new one today and gave the Helms row a shot. Did it with a barbell and since it deloads the lower back I figured I would be able to row more than my regular bent over row. Ended up being far less, I think it’s because it’s a stricter row and you can’t move your torso really at all so the form is more strict, hence you get more out of less weight. It was a bit new so I’m still getting used to it but the lower back felt great after, I think it’s definitely going to be something I’ll be rotating in on my pull days with other rows that are easier on the lower back especially right before my leg days where I max out on deadlifts. It was new, but I enjoyed it!

Should be able to get a squat max recorded during the next session and be off to the races until May.

[alex_uk]

Came in here to drop some love for your unloved meme, made me laugh.

I’d be remiss not to point out though, that you are both the strongest and weakest lifter in your gym - oh wait so am I!

[BethB]

I read this before the strong guy thread. You crack me up. I too enjoyed the meme.
Unfortunately I am simply the weakest lifter in my gym. I share it with three handsome men who all lift significantly more than me.

[Moonflower]

@alex_uk

I’d be remiss not to point out though, that you are both the strongest and weakest lifter in your gym - oh wait so am I!

Haha your comment made me laugh. XD

Bench? Def strongest at my gym. Squats? I take full credit for also being the weakest at my gym lol…now I feel accomplished…

You know what, I think I could be accomplished enough to not only be weakest in my gym, but weakest in your gym too if I happened to take a trip across the pond. (Jk ;P)

@BethB

Unfortunately I am simply the weakest lifter in my gym. I share it with three handsome men who all lift significantly more than me.

Sometimes I crack myself up and I can’t help myself haha. XD

Well…pros and cons to every gym, I suppose. I’d say the pros of yours are pretty good. XD