Keeping My Head Down, Doing My Thing

2023.8.2

91,2 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)

&

Hip raises
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)


TRX Row with 2-sec eccentrics
BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p)

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 4f + 3f (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))

&

Push-ups
BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p)

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 4f + 2f (r-p))
/BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))


“Ski” band-pulls with 2-sec eccentrics
3 x 15 x blue band – no reds available this morning

(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 72,5 kg/160 lbs – slowly getting better

(3 x 15 x 72,5 kg/160 lbs – still heavy but getting better)
(3 x 15 x 72,5 kg/160 lbs – wanted to try this but it was too heavy today, with diminishing ROM after 11 reps on the last set)
(1 x 15 x 70 kg/155 lbs, 2 x 15 x 72,5 kg/160 lbs)


Overhead press with 2-sec eccentrics
13,6 kg/30 lbs each side x 14 + 3 (r-p), 12f + 4f (r-p), 10f + 4f + 3f – Still ugly but getting better

(13,6 kg/30 lbs each side x 12 + 3 (r-p), 10f + 3f + 2f (r-p), 8f + 3f + 3f + 3f – Yes, as ugly as it looks on paper but I wanted to try it)
(11 kg/25 lbs each side x 15, 12f + 5f (r-p), 10f + 5f (r-p) — Ugh! again but got an extra rep each in the last two sets)
(11 kg/25 lbs each side x 15, 12f + 4f (r-p), 10f + 4f (r-p) — Ugh!)

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)

Subsequently: Easy Cardio

65 minutes and 6,12 km walk on the treadmill at the gym, at an average heart rate of 124 bpm.

2 Likes

2023.08.3

91,9 kg

Morning: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 14 Pronated grip: (3) + 7 + 6 + 5 + 4 + 4 (26)

with feet raised on step for push-ups.

Band pull-aparts with pronated grip: 3 x 15
Band pull-aparts with tucked elbows and supinated grip: 3 x 15

Broomstick stretches, twists, and squats.

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

2 Likes

2023.8.4

93,3 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)

&

Hip raises
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)


TRX Row with 2-sec eccentrics
BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p)

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 4f + 3f (r-p))

&

Push-ups
BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p)

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 4f + 2f (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))


“Ski” band-pulls with 2-sec eccentrics
3 x 15 x blue band – no reds available again this morning

(3 x 15 x blue band – no reds available this morning)
(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 72,5 kg/160 lbs

(3 x 15 x 72,5 kg/160 lbs – slowly getting better)
(3 x 15 x 72,5 kg/160 lbs – still heavy but getting better)
(3 x 15 x 72,5 kg/160 lbs – wanted to try this but it was too heavy today, with diminishing ROM after 11 reps on the last set)


Overhead press with 2-sec eccentrics
13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p)

(13,6 kg/30 lbs each side x 14 + 3 (r-p), 12f + 4f (r-p), 10f + 4f + 3f – Still ugly but getting better)
(13,6 kg/30 lbs each side x 12 + 3 (r-p), 10f + 3f + 2f (r-p), 8f + 3f + 3f + 3f – Yes, as ugly as it looks on paper but I wanted to try it)
(11 kg/25 lbs each side x 15, 12f + 5f (r-p), 10f + 5f (r-p) — Ugh! again but got an extra rep each in the last two sets)

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)

Subsequently: Easy Cardio

65 minutes and 6,12 km walk on the treadmill at the gym, at an average heart rate of 124 bpm.

2 Likes

2023.8.5

93,5 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)

&

Hip raises
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)


TRX Row with 2-sec eccentrics
BW x 6/6/6. 6/6/4/3, 6/6/4/2 — trainer wanted me to switch to cluster sets with 15-sec intra-set rests

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))

&

Push-ups
BW x 6/6/6, 6/6/4/3, 6/6/6 — also cluster sets with 15-sec intra-set rests

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 4f + 2f (r-p))


“Ski” band-pulls with 2-sec eccentrics
3 x 15 x red band

(3 x 15 x blue band – no reds available again this morning)
(3 x 15 x blue band – no reds available this morning)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
2 x 15 x 72,5 kg/160 lbs, 1 x 12 + 4 (r-p) x 72,5 kg/160 lbs — running long, so shorter rest periods

(3 x 15 x 72,5 kg/160 lbs)
(3 x 15 x 72,5 kg/160 lbs – slowly getting better)
(3 x 15 x 72,5 kg/160 lbs – still heavy but getting better)


Overhead press with 2-sec eccentrics
13,6 kg/30 lbs each side x 12f + 4 (r-p), 10f + 5f (r-p), 8f + 4f + 3f (r-p)

(13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p))
(13,6 kg/30 lbs each side x 14 + 3 (r-p), 12f + 4f (r-p), 10f + 4f + 3f – Still ugly but getting better)
(13,6 kg/30 lbs each side x 12 + 3 (r-p), 10f + 3f + 2f (r-p), 8f + 3f + 3f + 3f – Yes, as ugly as it looks on paper but I wanted to try it)

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)

Subsequently: Easy Cardio

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

2 Likes

2023.8.7

94,3 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)

&

Hip raises
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)


TRX Row with 2-sec eccentrics
3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests

(BW x 6/6/6. 6/6/4/3, 6/6/4/2 — trainer wanted me to switch to cluster sets with 15-sec intra-set rests)
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))

&

Push-ups
3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests

(BW x 6/6/6, 6/6/4/3, 6/6/6 — also cluster sets with 15-sec intra-set rests)
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))


“Ski” band-pulls with 2-sec eccentrics
3 x 15 x red band

(3 x 15 x red band)
(3 x 15 x blue band – no reds available again this morning)
(3 x 15 x blue band – no reds available this morning)

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 72,5 kg/160 lbs

(2 x 15 x 72,5 kg/160 lbs, 1 x 12 + 4 (r-p) x 72,5 kg/160 lbs — running long, so shorter rest periods)
(3 x 15 x 72,5 kg/160 lbs)
(3 x 15 x 72,5 kg/160 lbs – slowly getting better)


Overhead press with 2-sec eccentrics
13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p)

(13,6 kg/30 lbs each side x 12f + 4 (r-p), 10f + 5f (r-p), 8f + 4f + 3f (r-p))
(13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p))
(13,6 kg/30 lbs each side x 14 + 3 (r-p), 12f + 4f (r-p), 10f + 4f + 3f – Still ugly but getting better)

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)

Subsequently: Easy Cardio

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

3 Likes

2023.8.8

93,5 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)

&

Hip raises
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)


TRX Row with 2-sec eccentrics
BW x 6/6/6, 6/6/6, 6/5f/4f cluster sets with 15-sec intra-set rests

(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)
(BW x 6/6/6. 6/6/4/3, 6/6/4/2 — trainer wanted me to switch to cluster sets with 15-sec intra-set rests)
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))

&

Push-ups
3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests

(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)
(BW x 6/6/6, 6/6/4/3, 6/6/6 — also cluster sets with 15-sec intra-set rests)
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))


“Ski” band-pulls with 2-sec eccentrics
3 x 15 x red band

(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x blue band – no reds available again this morning)

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 72,5 kg/160 lbs

(3 x 15 x 72,5 kg/160 lbs)
(2 x 15 x 72,5 kg/160 lbs, 1 x 12 + 4 (r-p) x 72,5 kg/160 lbs — running long, so shorter rest periods)
(3 x 15 x 72,5 kg/160 lbs)


Overhead press with 2-sec eccentrics
13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p) — this seems to be the pattern at the moment

(13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p))
(13,6 kg/30 lbs each side x 12f + 4 (r-p), 10f + 5f (r-p), 8f + 4f + 3f (r-p))
(13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p))

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)

Subsequently: Easy Cardio

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 15 Pronated grip: (3) + 7 + 6 + 5 + 5 + 4 (27)

with feet raised on step for push-ups.

Band pull-aparts with pronated grip: 3 x 15
Band pull-aparts with tucked elbows and supinated grip: 3 x 15

Broomstick stretches, twists, and squats.

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

3 Likes

2023.8.9

93,1 kg

Morning: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For MMC, supersets of concentration curls and triceps kick-backs
1 x 12 x 6,2 kg/13,75 lbs dumbell

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 16 Supinated grip: (3) + 7 + 6 + 6 + 5 + 4 (28)

with feet raised on step for push-ups.

Band pull-aparts with pronated grip: 3 x 15
Band pull-aparts with tucked elbows and supinated grip: 3 x 15

For MMC, supersets of concentration curls and triceps kick-backs
2 x 12 x 6,2 kg/13,75 lbs dumbell

Broomstick stretches, twists, and squats.

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

3 Likes

2023.8.10

92,9 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)

&

Hip raises
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)


TRX Row with 2-sec eccentrics
BW x 6/6/6, 6/6/6, 6/5f/3f cluster sets with 15-sec intra-set rests

(BW x 6/6/6, 6/6/6, 6/5f/4f cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)
(BW x 6/6/6. 6/6/4/3, 6/6/4/2 — trainer wanted me to switch to cluster sets with 15-sec intra-set rests)

&

Push-ups
3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests

(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)
(BW x 6/6/6, 6/6/4/3, 6/6/6 — also cluster sets with 15-sec intra-set rests)


“Ski” band-pulls with 2-sec eccentrics
3 x 15 x red band

(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 72,5 kg/160 lbs

(3 x 15 x 72,5 kg/160 lbs)
(3 x 15 x 72,5 kg/160 lbs)
(2 x 15 x 72,5 kg/160 lbs, 1 x 12 + 4 (r-p) x 72,5 kg/160 lbs — running long, so shorter rest periods)


Overhead press with 2-sec eccentrics
13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 4f (r-p)

(13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p) — this seems to be the pattern at the moment)
(13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p))
(13,6 kg/30 lbs each side x 12f + 4 (r-p), 10f + 5f (r-p), 8f + 4f + 3f (r-p))

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)

Subsequently: Easy Cardio

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

Today’s weight workout was okay (I even made a bit of progress here and there, but cardio was hard. I struggled to get through it more than usual.

By midnight, I was running a temperature (fever) and for the next 5 days I had terrible body aches with joint pain and muscle pain, just as one gets with the flu. But strangely, no sore throat, and no congestion.

So just spent the next four of the five days resting. And then got ready to go to the gym, but was feeling unwell, so opted for a home workout instead . . .

3 Likes

2023.8.14

93,5 kg

Morning: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 17 Supinated grip: (3) + 7 + 7 + 6 + 5 + 4 (28)

with feet raised on step for push-ups.

Band pull-aparts with pronated grip: 3 x 15
Band pull-aparts with tucked elbows and supinated grip: 3 x 15

For MMC, supersets of concentration curls and triceps kick-backs
3 x 15 x 6,2 kg/13,75 lbs dumbell

Broomstick stretches, twists, and squats.

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

3 Likes

2023.8.15

91,9 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)

&

Hip raises
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)


TRX Row with 2-sec eccentrics
3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests

(BW x 6/6/6, 6/6/6, 6/5f/3f cluster sets with 15-sec intra-set rests)
(BW x 6/6/6, 6/6/6, 6/5f/4f cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)

&

Push-ups
3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests

(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)


“Ski” band-pulls with 2-sec eccentrics
3 x 15 x red band

(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 72,5 kg/160 lbs

(3 x 15 x 72,5 kg/160 lbs)
(3 x 15 x 72,5 kg/160 lbs)
(3 x 15 x 72,5 kg/160 lbs)


Overhead press with 2-sec eccentrics
13,6 kg/30 lbs each side x 15, 11f + 3f + 4f (r-p), 8f + 3f + 3f + 3f (r-p) — As ugly as it looks

(13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 4f (r-p))
(13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p) — this seems to be the pattern at the moment)
(13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p))

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)

Subsequently: Easy Cardio

65 minutes and 6,12 km walk on the treadmill at the gym, at an average heart rate of 124 bpm.

Harder than expected, but I’m on the mend.

3 Likes

Way to get it done!

Glad to read this!

1 Like

I spoke too soon. :frowning:

It turns out that I was actually coming down with flu; it just hadn’t hit me completely yet. I ended up in bed for two weeks.

Oh well, I’m mostly mended . . . again. Shhhh! :grin:

2 Likes

2023.8.25

89,2 kg

Morning: PLP

6 x 5-sec dead hangs as warm-up (neutral grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 1 Neutral grip: (3) + 5 + 4 + 3 + 2 + 1 (15)

5 minutes of thoracic stretching.

No energy for anything else.

3 Likes

glad to read you’re feeling better

2 Likes

2023.8.26

88,9 kg

Morning: Full-body supersets

Goblet squats
2 x 15 x 22,6 kg/50 lbs, 1 x 12 x 22,6 kg/50 lbs (form breaking down)

(ILLNESS)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)

&

Hip raises
3 x 15 x 22,6 kg/50 lbs

(ILLNESS)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)


TRX Row with 2-sec eccentrics
3 x 4/4/4 x BW cluster sets with 15-sec intra-set rests

(ILLNESS)
(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)
(BW x 6/6/6, 6/6/6, 6/5f/3f cluster sets with 15-sec intra-set rests)
(BW x 6/6/6, 6/6/6, 6/5f/4f cluster sets with 15-sec intra-set rests)

&

Push-ups
3 x 4/4/4 x BW cluster sets with 15-sec intra-set rests

(ILLNESS)
(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)


“Ski” band-pulls with 2-sec eccentrics
3 x 15 x red band

(ILLNESS)
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns
3 x 12 x 56,7 kg/125 lbs

(ILLNESS)
(3 x 15 x 72,5 kg/160 lbs)
(3 x 15 x 72,5 kg/160 lbs)


Overhead press
1 x 12 x 11,3 kg/25 lbs each side, 1 x 8f + 4f (r-p) x 11,3 kg/25 lbs each side, 1 x 8f + 4f (r-p) x 9 kg/20 lbs each side

(ILLNESS)
(13,6 kg/30 lbs each side x 15, 11f + 3f + 4f (r-p), 8f + 3f + 3f + 3f (r-p) — As ugly as it looks)
(13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 4f (r-p))

&

Plank jacks
1 x 25 x BW, 2 x 15 x BW (completely out of breath)

(ILLNESS)
(3 x 25 x BW)
(3 x 25 x BW)

That was much harder than it should have been after two weeks, but oh well . . .

3 Likes

2023.8.27

89,4 kg

Morning: Easy Cardio

65 minutes and 6,12 km walk on the treadmill at the gym, at an average heart rate of 122 bpm.

3 Likes

2023.8.28

89,4 kg

Morning: Easy Cardio

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

I had such severe DOMS from Saturday that I decided to do another day of cardio to help ease things.

3 Likes

2023.8.29

88,4 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 27,2 kg/60 lbs

(2 x 15 x 22,6 kg/50 lbs, 1 x 12 x 22,6 kg/50 lbs (form breaking down))
(ILLNESS)
(3 x 15 x 32 kg/70 lbs)

&

Hip raises
3 x 15 x 27,2 kg/60 lbs

(3 x 15 x 22,6 kg/50 lbs)
(ILLNESS)
(3 x 15 x 32 kg/70 lbs)


TRX Row with 2-sec eccentrics
BW x 6/6/6, 6/6/3f + 3 (r-p), 6/6/4f + 2 (r-p) cluster sets with 15-sec intra-set rests

3 x 4/4/4 x BW cluster sets with 15-sec intra-set rests
(ILLNESS)
(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)

&

Push-ups
BW x 6/6/6, 6/6/3f + 3f, 6/2f + 2f + 2, 2f + 2f + 2f cluster sets with 15-sec intra-set rests – this was even more awful! than it looks

3 x 4/4/4 x BW cluster sets with 15-sec intra-set rests
(ILLNESS)
(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)


“Ski” band-pulls with 2-sec eccentrics
3 x 15 x red band

(ILLNESS)
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns
65,7 kg/145 lbs x 15, 12, 12

(3 x 12 x 56,7 kg/125 lbs)
(ILLNESS)
(3 x 15 x 72,5 kg/160 lbs)


Overhead press
11,3 kg/25 lbs each side x 15, 12f + 3f (r-p), 12f + 3f (r-p)

(1 x 12 x 11,3 kg/25 lbs each side, 1 x 8f + 4f (r-p) x 11,3 kg/25 lbs each side, 1 x 8f + 4f (r-p) x 9 kg/20 lbs each side)
(ILLNESS)
(13,6 kg/30 lbs each side x 15, 11f + 3f + 4f (r-p), 8f + 3f + 3f + 3f (r-p) — As ugly as it looks)

&

Plank jacks
3 x 25 x BW

1 x 25 x BW, 2 x 15 x BW (completely out of breath)
(ILLNESS)
(3 x 25 x BW)

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 2 Pronated grip: (3) + 5 + 4 + 3 + 2 + 2 (16)

5 minutes of thoracic stretching.

3 Likes

2023.8.30

87,0 kg

Morning: Easy Cardio

65 minutes and 6,12 km walk on the treadmill at the gym, at an average heart rate of 124 bpm.

3 Likes

2023.8.31

88 kg

Morning: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 3 Pronated grip: (3) + 5 + 4 + 3 + 3 + 2 (17)

5 minutes of thoracic stretching.

Afternoon: Easy Cardio

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

3 Likes