Traditional Elk’s training log

AM workout

Deadlift 3x5x245
Good morning 3x10x95
Chin-ups 3x10
Barbell row 3x10x115
Seated fat grip db curl 3x10x20

Focused on getting a huge stretch on all the assistance, & it was really good. Didn’t really progress any weights or reps (switched out the curl variation though) but the assistance was better this week solely because of rep quality. A good end to a solid week

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AM workout

Press 2x5x135, 2x5x145
Lateral raise + reverse fly 3x10+10x10
Barbell curl 3x10x65
Band pushdowns 3x20
Incline curls 3x10x20
Bw overhead tri ext 3x10

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AM workout

Squat 2x5x265, 2x5x280
FFE reverse lunge 3x10x90
Deadbugs 2x5
Ab wheel 2x5

Belt is still a bit loose on squats. I guess that’s a good thing physique wise, but makes the lifts tougher. Oh well. I’ve done the lunges with kettlebells in hand the last two weeks, & I’m liking those more than with a barbell. Grip came into play a little bit today, but it’s not nearly as tough to balance. Part of that is probably being less out of breath as well.

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AM workout

15 minute airdyne- 5.39 miles

Easy pace, as I haven’t done this in a while. Still a bit fatigued by the end. Breathing was never challenged really, just legs a little bit

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AM workout

Bench 2x5x190, 2x5x205
Incline bench 10x115, 2x10x125
Db incline fly 3x10x20
Db overhead tri ext 3x10x20
Push-ups 3x10

Bench felt really strong today. Happy with how it moved & I feel ready for next week. That high incline bench is just such a solid movement. I’m keeping a relatively close grip, so the range of motion is huge. Really hammers all my pressing muscles at once, to that point that during the workout today I thought “if I could only do one pressing movement for the rest of my life, it might be this one.”

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AM workout

Deadlift 2x5x245, 5x265
Good morning 10x95, 2x10x105
Pull-ups 3x10
Barbell rows 3x10x115
Fat grip seated db curls 3x10x20

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AM workout

Bench 3x5x135
FFE reverse lunge 3x5x40
Pull-ups 3x6
Back extension 3x10

Hurt my back a bit last week, & this is an impromptu deload week/workout today

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feel better soon

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Thanks man. Don’t think it’s super serious, hopefully just gonna need to unload it for a week or so to get back to normal. I’ve always had issues with it flaring up sporadically

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PM workout

5 rounds
15 kb swings 45 lbs
10 line facing burpees

Finished at 6:30

Had the itch to do a CrossFit workout today. Probably wasn’t the smartest, as my back was feeling way better before this, but oh well. Pretty decent showing on this one

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Yesterdays PM workout

Close grip incline bench 3x5x115
Back extension 3x10
Pull-ups 3x6
Deadbugs 3x5

Todays PM workout

30 minute airdyne- a little over 11 miles

Hoping to get back to hitting it hard next week. Back doesn’t feel great, but I’ll at least do what I can on everything rlse

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PM workout

5 rounds
.5 mile airdyne
5 reverse lunges
5 chins
5 dips

Been battling a gnarly fever the past two days, & still not fully recovered, but I wanted to try to ease back into training a bit today. Thinking I’m gonna do mainly airdyne/bodyweight training at least until my back heals up. A couple reasons I’m looking forward to this

-I’ve barely done any conditioning the past few blocks of training, so doing 4-6 aerobic workouts a week should kickstart my conditioning back up, which I need.

-this will cycle out movements that I really like, but may be getting a touch stale. Really love incline curls, but I’m never really sore from them anymore, whereas when they were new my arms was stiff for a couple days.

-really the main reason, this will give my back some time without loading, which will help it heal. I am going to be doing some back extensions, just didn’t today as sinus issues make it feel absolutely terrible.

-it’s just something fresh right now. I admire the people who can have one single focus & grind on that for years at a time, but I don’t think I’m there yet. I enjoy doing different stuff too much

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PM workout

7 rounds
.5 mile airdyne
7 back extension
7 chin ups
7 dips

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PM workout

5 rounds
1 mile airdyne
7 chin-ups
7 kb press 45 lbs

Ab wheel 2x5

Realized on the first set of chin ups that my lats are a bit sore. Good stuff today

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AM workout

BTN press 3x10x95
Back extension 3x10
Fat grip barbell curls 3x10x65
Incline tricep extension 3x10x20

3 mile airdyne

Wanted to get a bit of bodybuilding work in today. Tested out incline tricep extensions, but just wasn’t a huge fan. Got a really solid pump in on the press & curls though. Started scheming some training ideas going forward that I’m interested to test out

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