Evolv's Training Log

Training Logs
762

Week 9, Day 5

FRONT SQUAT, PAUSED
135 x 3
185 x 3
225 x 3
250 x 3
275 x 3
300 x 1
325 x 1

STRICT PRESS
95 x 5
115 x 3
145 x 5
145 x 5
145 x 5
with…
PULL-UPS
x10
x10
x10
x10
x10

DIPS
50 rest-pause reps

FACEPULL
50 rest-pause reps

763

Week 9, Day 6

SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
340 x 1
365 x 5

GHD
x12
x12
x12

PROWLER
10 sprints x 50 yds

764

Week 10, Day 1

HB SQUAT
135 x 5
225 x 3
275 x 1
315 x 1
340 x 1
365 x 3
385 x 2
335 x 5

OH PRESS
95 x 5
115 x 3
135 x 3
145 x 3
155 x 3
165 x 3
…with…
CHINS
+45 x 6
+45 x 6
+45 x 6
+45 x 6
+45 x 6
+45 x 6

DIPS
+55 x 12
+55 x 12
+55 x 12
…with,
BB ROW
185 x 10
185 x 10
185 x 10

SEATED CURLS
35 x 100

765

Week 10, Day 2

HB SQUAT
365 x 3
315 x 3 (paused)

PAUSED FRONT SQUAT
up to 315

I’m in D.C. for the week, so I trained at the Gold’s over here. A lot of bros, nothing like my little strength gym back at home.

1 Like
766

Week 10, Day 3

Not even worth mentioning, just did some squats, incline bench and some barbell rows.

Can’t wait to get back home to my normal gym.

767

Nice lifts brotha!

You know for past 1.5 months I’ve basically started training like you, but with Oly emphasis.

Day 1/Day 3 - Snatch, Back Squat, 2 Presses, 2 Pulls, Abs, curls for the girls
Day 2/Day 4 - C&J, Front Squat, 2 Presses, 2 Pulls, Posterior, calves for the vag

Squatting 4x a week in the beginning was rough, but over last 3 weeks my strength has sky rocketed lol.

My office gym actually got a prowler and I started using it. Dude, that is a crazy tool. My lungs are on fire after each time lol.

Keep doing your thing man!

768

Your office got a prowler? How badass is that man? Yeah the prowler is an evil way to get in shape. It kills me every time I use it as well.

Yeah I like the simplistic, frequent set-up that I have been using. Easy to follow, and my body seems to respond well to it. I have came to it through tinkering with my training… which is cool, because I am not following any type of program, and training almost entirely on how I feel and using some very basic progression methods for some of the muscle building stuff.

Thanks for hollering at me, hope you are doing well my friend!

769

Week 10, Day 4

HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
340 x 1
365 x 1
385 x 1
405 x 1
315 x 3 (paused)

OH PRESS
95 x 5
125 x 5
150 x 5
150 x 5
150 x 5
…with…
PULL-UPS
x12
x12
x10
x10
x10

DIPS
50 rest-pause

FACEPULL
50 rest-pause

770

Week 10, Day 5

HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 2
340 x 1
365 x 1
385 x 1
405 x 1
315 x 3, paused

GHD
x15
x12
x12

AB WHEEL
x40

PROWLER
10 x 50 yards

771

Week 11, Day 1

SQUAT
135 x 5

OH PRESS
95 x 3
120 x 3
140 x 3
150 x 3
160 x 3
170 x 1
…with…
CHINS
+50 x 5
+50 x 5
+50 x 5
+50 x 4
+50 x 4
+50 x 4

DIPS
+65 x 12
+65 x 12
+65 x 12
…with…
BB ROW
185 x 10
185 x 10
185 x 10

772

Week 11, Day 2

FRONT SQUAT, PAUSED
135 x 3
185 x 3
225 x 3
250 x 3
275 x 3
300 x 3
315 x 1
335 x 1
275 x 5

GHD
x12
x12
x12

LEG RAISE
x20
x20
x20

PROWLER
10 x 50 yds

773

Week 11, Day 3

SQUAT
up to 315 x 3

INCLINE BENCH
165 x 5
165 x 5
170 x 5
165 x 5
165 x 5
…with…
T-BAR ROW
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12

30° DB PRESS
65’s x 15
65’s x 15
65’s x 15
65’s x 15
…with…
HIGH ROW
100 x 15
100 x 15
100 x 15
100 x 15

774

Week 11, Day 4

HB SQUAT, PAUSED
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
340 x 1
370 x 1
320 x 3

RDL
235 x 10
235 x 10

LEG RAISE
x25
x25

PROWLER
10 sprints x 50 yds

775

Week 11, Day 5

FRONT SQUATS
135 x 3
185 x 3
225 x 3
275 x 2
300 x 2
315 x 1
340 x 1
350 x 1

OH PRESS
95 x 3
115 x 3
150 x 5
150 x 5
150 x 4
…with…
PULL-UPS
x12
x12
x10
x10
x10

DIPS
50 restpause

FACEPULL
50 restpause

776

Week 11, Day 6

HB SQUAT, PAUSED, ATG
135 x 3
185 x 3
225 x 3
275 x 3
300 x 3
315 x 3
340 x 1
365 x 1
390 x 1 (paused PR)
315 x 5

GHD
+10 x 10
+10 x 10
+10 x 10

AB WHEEL
x50

PROWLER
12 sprints x 50 yards

777

Week 12, Day 1

SQUAT
up to 365 x 1

OH PRESS
95 x 3
120 x 3
140 x 3
150 x 3
160 x 3
170 x 1
…with…
CHINS
+55 x 4
+55 x 4
+55 x 4
+55 x 4
+55 x 4

DIPS
+70 x 8
+70 x 8
+70 x 8
…with…
BB ROW
190 x 8
190 x 8
190 x 8

778

Week 12, Day 2

HB SQUAT
135 x 5
225 x 5
275 x 3
315 x 3
340 x 1
365 x 1
390 x 1
335 x 5

GHD
x15
x15

LEG RAISE
x25
x25

PROWLER
3 x 100 yards

779

Week 12, Day 3

FRONT SQUAT
135 x 5
225 x 3
275 x 3
300 x 3
325 x 2

INCLINE BENCH
5 x 5
…with…
T-BAR ROW
5 x 12

30° DB PRESS
65’s x 12
65’s x 12
65’s x 12
65’s x 12
…with…
HIGH T-BAR ROW
4 x 12

780

Week 12, Day 4

HB SQUAT, PAUSED
135 x 3
225 x 3
275 x 3
300 x 3
325 x 3
340 x 3

OH PRESS
95 x 3
120 x 3
150 x 4
150 x 4
150 x 4
with…
PULL-UPS
x12
x12
x10
x10
x10

DIPS
50 rest-pause

FACEPULL
50 rest-pause

781

Week 12, Day 5

HB SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
340 x 3
365 x 4

GHD
10 x 10
10 x 10
10 x 10

AB WHEEL
x50

PROWLER
5 x 100 yards