Charon's Obol

Transitioning from another forum that went to went offline. Post sickness.

4.8.24 HVY TB1 (1/4)

Decline Sit Ups - 3 x 10 +40#
Hang. Leg Raises - 4 x 10

Std. Press 3 x 8 - 60, 1 x 6 - 65
VS SHELC 3 x 8
N Grip Pull Ups - 25
Cable Fly 3 x 12 - 33
Banded Step Downs 3 x 8
TRX Face Pulls 2 x 12
Spider DB Curls 2 x 12 - 30

Airdyne x 8 @ 10:60

2 Likes

Nice! Welcome to T-Nation!

1 Like

4.10.24 HVY TB2 (1/4)
Conservative day.

AB COASTER 3 X 10
REV. LEG LIFTS 3 X 10

INC DB BENCH 3 X 8 - TOP 70, 1 X 6 - 80
MACHINE RDL 3 X 8 - 80/SIDE
1A HAMMER ROW 3 X 8 - 110/SIDE
POWER SQ - X - SUB BW BANDED SQUATS 3 X 12
1A LAT PULL DOWN 3 X 12 - 135
OH PAUSE TRI EXT 3 X 12 - 70
SUPINE DB F. RAISES 3 X 12 - 20

TM HIKE X 20M

2 Likes

body min entropy = 0

4.12.24 HVY TB3 (1/4)
CROWDED AF

AB COASTER 3 X 10
HANG LEG RAISES 4 X 10

STD ARNOLDS 3 X 8 - 45, 55 X 6
POWER SQ 3 X 8 - 135/SD
TRX INV. ROW 3 X 8 - BW
MACH HIP THRUST 3 X 8 - 115/SD
N GRIP WIDE PD’S 3 X 8
PINWHEEL CURLS 2 X 12 - 45
METRONOME PUSH UPS X 50

AIRDYNE 60/60 X 8

2 Likes

4.15.24 HVY TB1 (2/4)

Decline Sit Ups - 3 x 10 +45#
Hang. Leg Raises - 4 x 10 (2/2)

Std. Press 3 x 8 - 65, 1 x 6 - 70
VS SHELC 3 x 9
N Grip Pull Ups - 28
Cable Fly 3 x 12 - 30
Banded Step Downs 3 x 8 (4 wraps @ 20")
TRX Face Pulls 3 x 12
DB Curls 3 x 12

Airdyne x 9 @ 10:60

2 Likes

4.17.24 HVY TB2 (2/4)
Strapped for time.

AB COASTER 3 X 10
REV. LEG LIFTS 3 X 10

INC DB BENCH 3 X 8 - 70.2, 1 X 6 - 80
MACHINE RDL 3 X 8 - 90/SIDE
1A HAMMER ROW 3 X 8 - 115/SIDE
POWER SQ - X - SUB BW BANDED SQUATS 3 X 12
1A LAT PULL DOWN 3 X 12 - 135
OH PAUSE TRI EXT 3 X 12
SUPINE DB F. RAISES 3 X 12 - 25

No cardio.

1 Like

4.19.24 HVY TB3 (2/4)

Decline Sit Uos 3 X 10 +45#
Hanging Leg Raises 4 X 10

Standing Arnold’s 3 X 8 - 45, 60 X 6 (std. w/ pause)
Power Sq 3 X 8 - 140/SD
TRX Inv. Row 3 X 9 - BW
MC Hip Thrust 3 X 8 - 125/SD
N Grip Wide PD’S 3 X 8
Pinwheel Curls 3 X 12 - 40
Metronome Push Ups X 60/10e @ 70

AIRDYNE 60/60 X 9

2 Likes

4.23.24 HVY TB1 (3/4)
Under the weather…

Decline Sit Ups - 3 x 10 +50#
Hang. Leg Raises - 4 x 11 (1/2)

Std. Press 3 x 8+1 - 65, 1 x 6 - 70
VS SHELC 3 x 10
N Grip Pull Ups - 31
Cable Fly 3 x 12 - 33
Banded Step Downs 3 x 9 (4 wraps @ 20")
TRX Face Pulls 3 x 12
DB Curls 3 x 12

Airdyne x 10 @ 10:60

2 Likes

4.24.24 HVY TB2 (3/4)

Ab Coaster 4 X 10
Rev. Leg Lifts 3 X 10

INC DB Bench 3 X 8 - 70 (3), 1 X 6 - 80
Machine RDL 3 X 8 - 100/SIDE
1A Hammer Row 3 X 8 - 120/SIDE

  • X knee dom
    1A LAT Pull Down 3 X 12 - sub WNG PD’s
    OH Tri Ext 3 X 12
    Supine DB Front Raises 3 X 12 - 25

TM Hike x 20m

2 Likes

4.26.24 HVY TB3 (3/4)

Decline Sit Uos 3 X 10 +50#
Hanging Leg Raises 4 X 11 (1/2)

Standing Arnold’s 3 X 8 - 45, 50 X 6
Power Sq 3 X 8 - 145/SD
TRX Inv. Row 3 X 10 - BW
MC Hip Thrust 3 X 8 - 130/SD
N Grip Wide PD’S 3 X 8
Pinwheel Curls 3 X 12 - 45
Metronome Push Ups X 60/10e @ 70 - X

AIRDYNE 60/60 X 10

2 Likes

4.28.24 HVY TB1 (4/4)

Decline Sit Ups - 3 x 10 +50#
Hang. Leg Raises - 4 x 11 (2/2)

Std. Press 3 x 8+2 - 65, 1 x 8 - 65
VS SHELC 3 x 12
N Grip Pull Ups - 34
Cable Fly 3 x 12 - 33
Banded Step Downs 3 x 10 (4 wraps @ 20")
TRX Face Pulls 3 x 12
DB Curls 3 x 12

Airdyne x 10 @ 10:50

1 Like

4.24.24 HVY TB2 (3/4)

Ab Coaster 6 X 10
Rev. Leg Lifts 3 X 10 - X

INC DB Bench 3 X 8 - 75, 1 X 6 - 85
Machine RDL 4 X 8 - 105/SIDE
1A Hammer Row 3 X 8 - 125/SIDE
Green Band Split Sq 2 x 12
1A LAT Pull Down 3 X 12
OH Tri Ext 3 X 12
Supine DB Front Raises 3 X 12 - 27.5

Airdyne 60:60 x 10

1 Like

5.2.24 HVY TB3 (4/4)

Decline Sit Uos 3 X 10 +50#
Hanging Leg Raises 4 X 11 (2/2)

Standing Arnold’s 3 X 8 - 45, 50 X 6
Power Sq 3 X 8 - 150/SD
TRX Inv. Row 3 X 12 - BW
MC Hip Thrust 3 X 8 - 135/SD
N Grip Wide PD’S 3 X 8
Pinwheel Curls 3 X 12 - 45
Metronome Push Ups X 60/10e @ 75

TM x 20m

2 Likes

5.5.24 Volume+ TB1 (1/4)

Decline Sit ups 3 x 10 - 50+
Hanging ROM Knee Lifts 4 x 10

Std Press T8 - 65
DB RDL 2 x 12, 10 (Conservative) 60, 65
Chest Fly’s 2 x 12, 10 - 33, 37
Green Band Split Sq 3 x 12
Pull Ups x 30

TRX T’s 3 x 12
Cable Curl 12, 10, 8

Airdyne 20:70 x 8

1 Like

5.7.24 Volume+ TB2 (1/4)

Cable Rotations 3 x 10 - T37
Cable Crunches 3 x 10 - T67

Incline DB Bench T8 - 75
1/2 Kneel Cable PD’s 2 x 12, 1 x 10 - 67
Chest Supp Row 2 x 12, 1 x 10 - 110
SLRDL 2 x 12 - 45
Bkwd TM Walk x 5 min

Plate Raises 3 x 12 - 35
CG Push Ups - 45

TM @ 15% - 20

1 Like

5.9.24 Volume+ TB3 (1/4)

Decline SU 3 x 10 - 50#
Hang Leg Raises 3 x 15

Std Row 3 x 8 - T160
Glute Bridge MC 3 x 12 - 115
Std Press 2 x 12, 1 x 10 - 55
Pwr Sq 2 x 12, 1 x 10 - T 125/side
Straight Arm PD 3 x 12

Push ups - 82
Rev. EZ Curls 3 x 12 - 50

Airdyne 70:70 x 8

2 Likes

5.11.24 Volume+ TB1 (2/4)

Cable Crunch 3 x 10 - stack
Cable Rotations 3 x 10 - 37

Std Press T8 - 70
DB RDL 2 x 12, 10 (Conservative) 65, 70
Chest Fly’s 2 x 12, 10 - 33, 40
Green Band Split Sq 3 x 12
Pull Ups x 33

TRX T’s 3 x 12
Cable Curl 12, 10, 8

Airdyne 20:70 x 9

1 Like

5.14.24 Volume+ TB2 (2/4)

MB Rot Throws 3 x 10/e - 10
Decline Sit Ups 3 x 10 - 55

Incline DB Bench T8 - 80
1/2 Kneel Cable PD’s 2 x 12, 1 x 10 - 70
Chest Supp Row 2 x 12, 1 x 10 - 110
SLRDL 3 x 12 - 45
Bkwd TM Walk x 5 min

Plate Raises 3 x 12 - 35
CG Push Ups - 60

TM @ 15% - 20

5.16.24 Volume+ TB3 (2/4)

Cable Crunch 3 x 10
Hang Leg Raises 3 x 15

Std Row 3 x 8 - T175
Glute Bridge MC 3 x 12 - 115x
Std Press 2 x 12, 1 x 10 - 60
Pwr Sq 2 x 12, 1 x 10 - T 130/side
Straight Arm PD 3 x 12

Push ups - 90
Rev. EZ Curls 3 x 12 - 50

Airdyne 70:70 x 9

5.18.24 Volume+ TB1 (3/4)

Cable Crunch 3 x 10 - stack
Cable Rotations 3 x 10 - 40

Std Press T8 - 70 (9)
DB RDL 2 x 12, 10 (Conservative) 70, 80
Chest Fly’s 2 x 12, 10 - 33, 43
Green Band Split Sq 3 x 12
Pull Ups x 36

TRX T’s 3 x 12
Cable Curl 12, 10, 8

Airdyne 20:70 x 10