Traditional Elk’s training log

AM workout

BTN press 2x2-3-5-10, 1x2-3-5 x75
FFE reverse lunges 3x15x40
Fat grip barbell curls 20-15-15x45
Kneeling Ab wheel 1x10

Even though I went lighter on the first set of press & did less reps on the last two sets of curls, today might have been tougher than Monday. Seems like a lot more fatigue than I expected, but I guess I’m doing similar movements 3x per week as opposed to my usual 1 or 2 times a week frequency. Week one of this program has been really solid

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AM workout

ABC’s 4x3x45
Incline bench 3x10x115
Pull-ups accumulate 30
Kneeling Ab wheel 1x10
Back extension 1x20

Pretty good day today. Thinking this will probably be what I stick with, so I won’t need to edit the workout any more

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PM workout

20 min airdyne- 7.29 miles

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AM workout

BTN press 3x2-3-5-10x75
FFE reverse lunges 3x15x40
Fat grip barbell curls accumulate 50 reps x45
Kneeling ab wheel 1x10
Back extension 1x20

These high rep lunges continue to leave me completely cooked for whatever work is left. They made the back extensions at the end significantly tougher than Monday as well. Definitely a good stimulus. Press & curls offered a great pump as well

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AM workout

20 min airdyne- 7.2 miles

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AM workout

ABC’s 5x3x45 w/1 min rest
Incline bench 3x10x115
Pull-ups accumulate 30 reps
Kneeling ab wheel 1x10
Back extension 1x20

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AM workout

BTN press 3x2-3-5-10, 1x2-3-5x75
RDL 2x10x135
Fat grip barbell curl accumulate 50 x45
Kneeling Ab wheel 1x10
Goblet squat 1x20x45

First day on a new job today, & first workout back on an early schedule. Started this at 4:45 & finished a touch before 5:15 this morning. Swapped RDL’s in for lunges, then goblet squats for back extensions. Not sure how long I’ll do it for, but getting a bit more hinging work in will be for the better, & I can always go back to lunges at some point. Tried to keep the barbell a little bit farther out in front of me than normal on the RDL’s as I have a tendency to pushing my hips back really hard. I think keep the bar farther out made them tougher, so I might stick with that technique for a while & see how it goes. Solid day all around today

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AM workout

ABC’s 8x2x45 EMOM
Incline bench 3x10x115
Pull-ups accumulate 35
Ab wheel 1x10
Back extension 1x20

The ABC’s had a solid conditioning effect today with the shorter rest, as I’ve been resting about a minute between sets before this. Bench felt the strongest today that it has on this program, as I finished all three sets with a minute rest & not too much trouble. Rest of the work was solid as well. Good training this morning

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AM workout

BTN press 4x2-3-5-10x75
RDL 2x10x135
Fat grip barbell curls accumulate 50 rep x50
Kneeling Ab wheel 1x10
Goblet squat 1x20x45

Wicked pump from the presses and the curls. Pleased with how the BTN press is coming along. Felt strong today. 100 reps is definitely within reach before I finish the program, so I might work up to that then up the weight a little bit

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