Workout: What did you do today?

[eazy253]

12/14/2024____REST

macros: P 269, C 180, F 49
steps: 17,869
cardio: 65
sleep: 8
bw: 253.4
bp: 123/44--71

[QuantumSync]

I did a PFT today, (USMC), with the goal of a first class score, and I did not get that lol

3 mile run: 22:21
Pull Up Max Set: 5
Plank Max Set: 2:21

I am doing another soon but the low score for pull ups on one attempt was a little humbling and a really big let down for me. I am going to work only on lifting exercises that will increase the pull ups score. Goal is to get 9 pull ups on the next one, get that plank to 3 minutes and just lower the 3 mile run a bit. I was running fast asf on the run so I doubt I'll improve that within a week much.

[eazy253]

[eazy253]

12/15/2024___ SHOULDERS

crunches 50
hyperextensions 50
standing ohp 180x4
seated db shoulder press 90x8
close grip incline press  160x6
dips +90x6
underhand close grip lat pulldowns 92.5x25x4
meadows row 57.5x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly  37.5x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 258, C 212, F 41 
steps: 17,952
cardio: 65
sleep: 5
bw: 252.8
bp: 125/49--72

[Guybrush]

Did crossfit yesterday. It was a lot of Cindy where a Cindy is:

• 5 pullups
• 10 pushups
• 15 air squats

So the workout was:

• Run 300m
• 5 x Cindy
• Run 300m
• 4 x Cindy
• Run 300m
• 3 x Cindy
• Run 300m
• 2 x Cindy
• Run 300m
• 1 x Cindy
• Run 300m

This is 75 pullups, 150 pushups and 225 air squats. You're allowed to do the pullups or anything however you like, but kipping is generally the way to go.

Most of my peers must've thought this was too easy because they put on weighted vests. I wasn't feeling like self-harming myself too much, so scaled pullups down to 2 per Cindy, Push-ups to 9 so I could do 3 x 3 and air squats are a snooze so left them alone.

The scaled down amount of pullups were easy, the air squats a breeze, but push-ups were hard. I did a little less than half on my knees, so maybe a little over 70 strict and 60 something on my knees.

So I'm still the weakest crossfit gym member, but I didn't finish last as scaling it down gave me a time advantage 😅 and there was no time limit so although people don't dally (me included), it did give me time to catch my breath now and then and not die.

[QuantumSync]

[eazy253]

12/16/2024___ARMS

crunches 50
hyperextensions 50
close grip flat bench press 150x17
drag curl 35x25x4
cable upright row 22.5x25x4
tricep focused dip BWx25x4
cable curl 35x25x4
cable side lateral raise 22.5x25x4
cambered bar tricep extension 47.5x25x4
db hammer curl 25x25x4
bent rear delt cable fly  37.5x25x4
cable press downs w/ rope 47.5x25x4
barbell curl 50x25x4
standing rear delt raise 60x25x4
across body tricep pull down  37.5x25x4
concentration curl 25x25x4
seated bent-over dumbbell lateral raises 25x25x4
powerbombs 40x25x4

macros: P 243, C 253, F 26
steps: 17,418
cardio: 65
sleep: 5
bw: 249.2
bp: 133/61--71

[QuantumSync]

[eazy253]

12/17/2024___ LEGS

crunches 50
hyperextensions 50
hatfield squat 405x20
rdl 225x25x4
leg press 300x25x4

macros: P 259, C 204, F 39 
steps: 17,279
cardio: 65
sleep: 5
bw: 250.0
bp: 130/54--73

[QuantumSync]

[eazy253]

12/18/2024____REST

macros: P 266, C 235, F 25
steps: 17,419
cardio: 65
sleep: 6
bw: 248.0
bp: 109/45--77

[QuantumSync]

[eazy253]

12/19/2024___ BACK

crunches 50
hyperextensions 50
barbell row 350x5
chest supported row 360x6
pullups +45x6
t-bar row 305x4
ntrl grip lat pulldown 100x25x4
ntrl grip cable row  100x25x4
dc row 90x25x4
lat prayers 45x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly  37.5x25x4
standing rear db delt raise 40x25x4
seated bent-over db lateral raises 25x25x4

macros: P 299, C 201, F 26
steps: 17,506
cardio: 126
sleep: 9
bw: 242.6
bp: 122/50--73

[QuantumSync]

[eazy253]

12/20/2024___ CHEST

crunches 50
hyperextensions 50
decline bench  280x7
incline bench  230x11
flat db bench 90x23
dip  +70x11
db pullover 40x25x4
flat db flys elbows bent 25x25x4
cable upright row 22.5x25x4
cable side lateral raise 22.5x25x4
bent rear delt cable fly  37.5x25x4
standing rear delt raise 60x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 272, C 233, F 21
steps: 17,827
cardio: 65
sleep:  4.25
bw: 247.4
bp: 122/50--67