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Mandodaab tracks his workouts like a Mandalorian on a bounty

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Here is where I'll post my wods, progression, and daily feats! I'll be trying my best to live Ramikadyc, which means in Mandalorian, living life to the fullest and taking advantage of every opportunity, motivate others and make yourself stronger physically and mentally. In keeping a log, I'll be able to see myself get stronger and help by keeping me accountable! Enough talk, let's do it

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Most of the workouts I do are in the format of a 30 rep burnout set then 12,10,8,6. For convenience I'll just post the weight for the current rep unless the movement is in a different rep format


 Bench Press: 105, 115, 115, 135,135


Incline Bench: 45, 85, 85, 95,95


Dumbell fly & Dbell pull over superset: 25,30,30,35,35


Bent over Barbell & Dumbell row superset: bb- 115, 145 for the rest of sets db- 25, 30 for the rest of sets


4 sets of max pull-ups on pull assist

10 @ 70lbs 


5sets of 25 hanging leg raises


wod: nar'dralshy'a = try harder


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Same format for set and reps unless otherwise stated


clean and press: 45lb barx25, 115lb x 12, bar x 25, 135lb x 8, bar x 25


Dumbell Overhead press& lateral raise superset: OH &LR 25lbx30,10,10,8,6 


Side lateral raise & upright barbell row superset SLR: 10lb x 30, 15lbx12,10,8,6 UBR: bar x30,12,10,8,6


Barbell curl: bar x30,12,10,8,6


Close grip barbell bench: 95x30, 115lbx12,10 135lb x8,6


Lying tricep press( nose breakers) & double arm tricep extension SS

NB: 45lb x30,12,10,8,6 DATE: 25lbx 30,12,10,8,6


WOD: k'atini = it's only pain




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Decline sit-ups: 25 x 5 sets


Barbell squats: 115lb x8, 135lb x8, 185lb x8, 205lb x8, 225lb x8.


Stiff leg barbell deadlift: 135 x 8, for five sets


Good morning: barbell x 8 for five sets


standing and seated calf raises: 90lb x 30, 90lb x12 for four sets


 Leg extension: 70lb x12 for four sets, 90lb x12


Seated leg curl: 50lb x 12 for five sets


Cable curl: 57lb x 20 for five sets


WOD: Staabi = right 




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(Due to daughter having the flu the workout got pushed back a day) same format reps are 30, 12, 10,8,6



Barbell bench press: 105, 125,125,145,145


Incline barbell bench press: bar, 95,95,105,105


dumbell fly and pullover superset(SS): 25, 30,30,35,40


Bent over barbell and two Dumbell row SS: bb:115,135,155,175



Seated Lat pull down: 70, 90,90,90


leg lifts: 25reps for five sets


made a increase in all weight on each movement on this day*


WOD: kandosii= nice one! ;good job!


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did a little experimenting and ended up lifting way more than I usually do, but I excelled and crushed the new weights!

Compare last weeks numbers to this, though the sets did change a little! The new reps are 30,8,6,4,2. I'm just going to post the weight at the rep I'm on!


Barbell bench press: 115, 135,185,205,225


inclined bench press: 105, 115, 135,155,175


bent over barbell Dumbbell rows: bb: 115, 135, 185,205,225

db: 30, 35,40,45,45


Dumbell flys & pullover : 30,35,40,45,50


Lat pull downs: 20 reps@90lbs x2, 10reps @110lbs x2


WOD: Vod=brother





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