Tag: Cable Row

2024-01-22 – Week 2 Day 1

Overhead Press (Barbell)
Set 1 : 90 lb x 3
Set 2 : 105 lb x 3
Set 3 : 115 lb x 6

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Seated Row (Cable)
Set 1 : 145 lb x 10
Set 2 : 145 lb x 10
Set 3 : 145 lb x 10
Set 4 : 145 lb x 10
Set 5 : 145 lb x 10

Skull Crusher
Set 1 : 60 lb x 12
Set 2 : 60 lb x 12
Set 3 : 60 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

I miss Boneyard. Golds isn’t bad in a pinch but I’m horribly spoiled by my home gym. Last time I had 115# AMRAP I only got 5. Today was a solid 6. Getting stronger bit by bit. App called for cable rows today but should have been pulldowns. I assume it’s a bug/glitch but I don’t know that. Could be how it’s linked exercise wise in the program. Who knows. Just something to be aware of and adjust accordingly. Skull crushers felt good but could still be heavier. Good effort today overall.

2024-01-18 – Week 1 Day 3

Bench Press (Barbell)
Set 1 : 190 lb x 5
Set 2 : 220 lb x 5
Set 3 : 245 lb x 5

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Seated Row (Cable)
Set 1 : 140 lb x 10
Set 2 : 180 lb x 15
Set 3 : 200 lb x 15
Set 4 : 220 lb x 15
Set 5 : 220 lb x 15

Incline Bench Press (Dumbbell)
Set 1 : 45 lb x 10
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10

Overhead Tricep Extension (Cable)
Set 1 : 50 lb x 10
Set 2 : 50 lb x 10
Set 3 : 50 lb x 10

I’m getting stronger. Repeating with the same TM was the correct call. Compared to last cycle’s W1D3. Hit all five reps with 245 today. With Drew’s recommendation, I used wrist wraps. My form was better today and my confidence was back. Cable rows was a nice surprise, coasting up to 220. Will have to really put some work in there this go round. Might as well full send and add in T rows too. My work capacity is increasing as well. Good day.