Evolv's Training Log

Week 2, Day 2

HB SQUAT
245 x 10
265 x 8
285 x 8
305 x 6
325 x 6

FRONT SQUAT
225 x 5
260 x 5
275 x 5
275 x 5

GHD
15 x 10
15 x 10
15 x 10
15 x 10

LEG RAISE
x25
x25
x25

Week 2, Day 3

INCLINE BENCH
125 x 5
145 x 5
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

DB ROW
5 sets x 20 reps, 80 pound DB

CURLS
100 total reps

TRICEP PUSHDOWNS
100 total reps

PROWLER
4 sprints x 150 yards

Week 2, Day 4

HB SQUAT (no belt)
245 x 10
285 x 8
305 x 8
325 x 8

FRONT SQUAT
225 x 5
240 x 5
260 x 5
260 x 5

GHD
x20
x15

LEG RAISE
x25
x22
x22

Bodyweight has been hanging around at 188. Trying to get down to 185 and maintain strength. So far so good.

Week 2, Day 5

PRESS
10 sets x 5 at 50%
CHINS
10 sets x 5 reps

FACEPULL
100 total reps

PROWLER
6 sprints x 100 yards

Week 2, Day 6

PROWLER
7 sprints x 100 yards

Week 3, Day 1

OH PRESS
95 x 5
120 x 5
135 x 5
155 x 3
155 x 3
120 x 10

PULL-UPS
100 total reps

DIPS
120 total reps

FACEPULL
100 total reps

Week 3, Day 2

HB SQUAT
265 x 8
285 x 8
325 x 6
345 x 6

FRONT SQUAT
225 x 5
260 x 5
275 x 5
295 x 5

GHD
+15 x 10
+15 x 10
+15 x 10
BW x 15

LEG RAISE
x25
x25
x25

Week 3, Day 3

INCLINE BENCH
140 x 5
160 x 5
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5

DB ROW
80’s x 20
80’s x 20
80’s x 20
80’s x 20
80’s x 15

CURLS
100 total reps

Week 3, Day 4

HB SQUAT
245 x 10
265 x 8
285 x 8
305 x 8

FRONT SQUAT
225 x 5
240 x 5
260 x 5
260 x 5

GHD
50 total reps

LEG RAISE
x20
x20
x20

Week 3, Day 5

OH PRESS
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
…with…
CHINS
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5
35 x 5
35 x 5
35 x 5
35 x 5
35 x 5

FACEPULL
100 total reps

Week 4, Day 1

OH PRESS
115 x 5
135 x 5
145 x 5
115 x 13

PULL-UPS
100 total reps

DIPS
145 total reps

FACEPULL
100 total reps

Week 4, Day 2

HB SQUAT
265 x 8
285 x 8
325 x 6
345 x 4

FRONT SQUAT
260 x 5
275 x 5
295 x 3
315 x 3

GHD
15 x 12
15 x 10
15 x 10
15 x 10

LEG RAISE
x20
x20
x20

Did not eat enough food yesterday, definitely missed reps in my squatting.

Week 4, Day 3

INCLIN BENCH
135 x 5
160 x 5
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

DB ROW
90 x 15
90 x 12
90 x 12
90 x 12
90 x 12

CURLS
100 total reps

Week 4, Day 4

HB SQUAT
265 x 8
285 x 8
305 x 8
325 x 8

FRONT SQUAT
225 x 5
240 x 5
260 x 5
260 x 5

GHD
50 total reps

LEG RAISE
x25
x25
x20

Week 4, Day 5

OH PRESS
12 sets x 5 reps at 95 lbs
…with…
CHINS
12 sets x 5 reps with 35 lbs added

FACEPULL
100 total reps

TRAP BAR SHRUGS
100 total reps

Week 5, Day 1

OH PRESS
115 x 5
135 x 5
150 x 5
115 x 13

PULL-UPS
100 total reps

DIPS
150 total reps

FACEPULL
100 total reps

Week 5, Day 2

HB SQUAT
285 x 8
305 x 6
345 x 4
365 x 4

FRONT SQUAT
260 x 5
295 x 4
315 x 3
335 x 1
335 x 1
335 x 1

GHD
+15 x 12
+15 x 12
+15 x 12
+15 x 12

LEG RAISE
x25
x25
x25

Week 5, Day 3

BB INCLINE BENCH
135 x 5
145 x 5
160 x 7
160 x 7
160 x 7
160 x 7
160 x 7

DB ROW
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12

CURLS
100 total reps

WRIST ROLLER
3 sets

Been working on doing hand stands.

Handstands huh? You trying to walk on them??

I really need to start doing more ground work and general calisthenics. I hear nagging pains magically disappear. Have you noticed your body generally feels better?

Well, I am just working on throwing my legs up and holding the hand stand. I am still learning how to control it. I have only been working on them for a little over a week. I started using a wall to help “spot” me. BIG HELP.

I got inspired by the female platform divers at the olympics in Rio this year. They have so much control over their bodies. I was sitting there thinking to myself, “I need to learn how to do that!”

As far as nagging pains, I have never really had any in my upper body (lucky?,) so I can’t vouch for that. I have really increased my pull-up and dips volume using bodyweight. I really feel like it has helped my physique for sure. I am definitely working towards more general athleticism this whole year.