W5 – WOB


Activity: Weights / Muscular overload
Training Partner: NA
Calories intake: ~2650 cal
Exercise calories:
Motivation level : High
Energy Level: High
Sleep - 8.0 Woke up at 1am with storm didn’t fall back asleep

Workout B (w4-w7: 3 x10 @ 60 sec rest – 1 AOS 1×10 TEMPO 3-1-1)

Barbell Bench Press (50.0×10,55.0x10,60.0×10,65.0x10 ) *
Barbell Bent Over Row (40.0×10,45.0x10,45.0×10,60.0x12)*
Pullups (0.0×10,0.0x10,0.0×10,0.0x10)*
Wide-Grip Lat Pulldown (45.0×10,47.5×10,50.0x10,65.0×9 )*
Hammer Curls (30.0×10,30.0x10,30.0×10,35.0x10)*
Dumbbell Lying Triceps Extension (30.0×10,30.0x10,30.0×10,35.0x10)*
Dumbbell Deadlift (55.0×10,55.0x10,60.0×10,65.0x10)*
Dumbbell Lunges (0.0×10,0.0x10,0.0×10,0.0x10) +++ Did not perform
Hanging Leg Raise (0.0×10,0.0x10,0.0×10,0.0x10)
Exercise Ball Crunch (10.0×20,10.0x20,10.0×20,10.0x20)*

* increased from last time
+ decrease from last time

Calves absolutely destroyed today, so i’ll move workout A to Wednesday so i can do my squats. Tested squats with BW and i couldn’t even get to parallel before calves quit.
I tried walking to gym (1.5km) to loosen up calves but was unsuccessful. Walking the dog…. forget about it.

- Steady progress, did not perform lunges due to calves.
– Bent over row is starting to feel light again, so should be able to jump pretty quickly.
– Pullups, still worst exercise! I can not progress to weighted pullups.
– Will bring my ankle weights for HLR next week it’s getting too easy.


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