I’m out of likes for the next 22 hours (another reason I want to try posting more frequently). I’ll catch up on everyone’s logs again on Monday.
3 Likes
Well, despite my good intentions, my work week had other ideas for me, so I didn’t have time, either to catch up, or to post last week’s workouts. It was another week of do-what-I-can-when-I-can, and what transpired follows below.
I hesitate to suggest that this week will be any better, although I’m optimistically off to a good start.
2 Likes
2023.4.16
94,1 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 23 Supinated grip: (3) + 8 + 8 + 7 + 6 + 5 (34) — not counting the warm-up set
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
5 minutes of thoracic stretching.
I really wanted to finish the week, and managed to squeeze this in.
3 Likes
2023.4.17
93,7 kg
Morning: Full-body supersets
Goblet squats
3 x 15 x 29,5 kg (65 lbs)
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
&
Hip raises
3 x 15 x 29,5 kg (65 lbs) dumbell
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
TRX Row with 2-sec eccentrics
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)
(BW x 15, 12 + 3 (r-p), 12 + 3 (r-p))
(BW x 15, 15f, 12 + 5 (r-p))
(BW x 15, 15, 12 + 5 (r-p))
&
Push-ups
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)
(BW x 15, 12 + 3 (r-p), 12 + 3 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 15, 12 + 5f (r-p))
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 12 + 3 (r-p) — done last)
“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
1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs)
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(3 x 15 x 70 kg (155 lbs))
(3 x 15 x 70 kg (155 lbs))
(3 x 15 x 70 kg (155 lbs))
Overhead press with 2-sec eccentrics *
3 x 12 x 9 kg (20 lbs) each side
(3 x 12 x 4,5 kg (10 lbs) each side)
&
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 6,04-km walk on the treadmill at the gym, at an average heart rate of 120 bpm.
Afternoon: 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 19 Neutral grip: (3) + 8 + 7 + 6 + 5 + 4 (30)
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
5 minutes of thoracic stretching.
3 Likes
2023.4.19
95,2 kg
Morning: Full-body supersets
Goblet squats
3 x 15 x 29,5 kg (65 lbs)
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
&
Hip raises
3 x 15 x 29,5 kg (65 lbs) dumbell
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
TRX Row with 2-sec eccentrics
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 12 + 3 (r-p))
(BW x 15, 15f, 12 + 5 (r-p))
&
Push-ups
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 12 + 3 (r-p))
(BW x 15, 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 red band)
&
Lat pulldowns with 2-sec eccentrics
1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs)
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(3 x 15 x 70 kg (155 lbs))
Overhead press with 2-sec eccentrics *
3 x 12 x 9 kg (20 lbs) each side — still finding the right weight
(3 x 12 x 6,8 kg (15 lbs) each side)
(3 x 12 x 4,5 kg (10 lbs) each side)
&
Plank jacks
3 x 25 x BW
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)
A day (and week) of hectic business travel so I did only the morning workout.
3 Likes
2023.4.21
94,7 kg
Morning: Full-body supersets
Goblet squats
3 x 15 x 29,5 kg (65 lbs)
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
&
Hip raises
3 x 15 x 29,5 kg (65 lbs) dumbell
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
TRX Row with 2-sec eccentrics
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 12 + 3 (r-p))
&
Push-ups
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 12 + 3 (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 red band)
&
Lat pulldowns with 2-sec eccentrics
1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs)
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
Overhead press with 2-sec eccentrics *
3 x 12 x 11 kg (25 lbs) each side — found the right weight
(3 x 12 x 9 kg (20 lbs) each side)
(3 x 12 x 6,8 kg (15 lbs) each side)
(3 x 12 x 4,5 kg (10 lbs) each side)
&
Plank jacks
3 x 25 x BW
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)
Another day of hectic business travel so I again did only the morning workout.
3 Likes
2023.4.24
–,– kg — Very early, hectic start, so did not weigh myself this morning.
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 19 Neutral grip: (3) + 8 + 7 + 6 + 5 + 4 (30)
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
5 minutes of thoracic stretching.
Deliberately repeated this after the long hiatus.
3 Likes
2023.4.25
92,8 kg
Morning: Full-body supersets
Goblet squats
3 x 15 x 29,5 kg (65 lbs)
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
&
Hip raises
3 x 15 x 29,5 kg (65 lbs) dumbell
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
TRX Row with 2-sec eccentrics
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
&
Push-ups
BW x 15, 15f, 12 + 5 (r-p) — because all the benches were full, did this superset first, so good strength this morning
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 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 red band)
&
Lat pulldowns with 2-sec eccentrics
1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs)
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
Overhead press with 2-sec eccentrics *
3 x 12 x 11 kg (25 lbs) each side
(3 x 12 x 11 kg (25 lbs) each side — found the right weight)
(3 x 12 x 9 kg (20 lbs) each side)
(3 x 12 x 6,8 kg (15 lbs) each side)
&
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 6,04-km walk on the treadmill at the gym, at an average heart rate of 120 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 20 Pronated grip: (3) + 8 + 7 + 6 + 5 + 5 (31)
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
5 minutes of thoracic stretching.
3 Likes
It’s been awhile… everything okay in here, my friend?
2 Likes
Hi Sven,
Thanks so much for checking in. It’s been a difficult month. I’ve been in and out of hospital three times with a vicious sinus, middle-ear, and chest infection that required three courses of antibiotics to clear up and left me bedridden for three weeks.
I’m on the mend, though, and just starting to move again. It feels like I’ve never exercised in my life. 
It will take me a while to catch up on everybody’s logs. In the meantime, I’m taking things one day at a time.
Thanks so much for thinking of me!
Chris
2 Likes
good to read your on the mend. best wishes.
2 Likes
2023.4.27
91,9 kg
Morning: Full-body supersets
Goblet squats
3 x 15 x 29,5 kg (65 lbs)
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
&
Hip raises
3 x 15 x 29,5 kg (65 lbs) dumbell
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
TRX Row with 2-sec eccentrics
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
&
Push-ups
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)
(BW x 15, 15f, 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 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 red band)
&
Lat pulldowns with 2-sec eccentrics
1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs)
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
Overhead press with 2-sec eccentrics *
3 x 12 x 11 kg (25 lbs) each side
3 x 12 x 11 kg (25 lbs) each side
(3 x 12 x 11 kg (25 lbs) each side — found the right weight)
(3 x 12 x 9 kg (20 lbs) each side)
&
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 6,05-km walk on the treadmill at the gym, at an average heart rate of 121 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 21 Pronated grip: (3) + 8 + 7 + 6 + 6 + 5 (32)
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
5 minutes of thoracic stretching.
3 Likes
Thank you for the good wishes! It’s nice to be back.
1 Like
2023.4.29
93,0 kg
Morning: Full-body supersets
Goblet squats
3 x 15 x 32 kg (70 lbs)
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
&
Hip raises
3 x 15 x 32 kg (70 lbs) dumbell — this is too heavy; I can’t lift the dumbell in one hand while lying down. Had the trainer to help today, though.
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
TRX Row with 2-sec eccentrics
BW x 15, 12 + 3 (r-p), 12 + 3 (r-p)
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
&
Push-ups
BW x 15, 12 + 3 (r-p), 12 + 3 (r-p)
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 15f, 12 + 5 (r-p))
(BW x 15, 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 red band)
&
Lat pulldowns with 2-sec eccentrics
1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs)
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
Overhead press with 2-sec eccentrics *
3 x 12 x 11 kg (25 lbs) each side
3 x 12 x 11 kg (25 lbs) each side
3 x 12 x 11 kg (25 lbs) each side
(3 x 12 x 11 kg (25 lbs) each side — found the right weight)
&
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 6,06-km walk on the treadmill at the gym, at an average heart rate of 121 bpm.
3 Likes
2023.5.1
94,0 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 22 Supinated grip: (3) + 8 + 7 + 7 + 6 + 5 (33)
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
5 minutes of thoracic stretching.
3 Likes
22-day gap at this point because of illness.
2023.5.23
–,– did not weigh myself
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 1 Neutral grip: (3) + 5 + 4 + 3 + 2 + 1 (15)
with feet raised on step for push-ups.
5 minutes of thoracic stretching.
That was all I could manage today.
3 Likes
2023.5.25
–,– did not weigh myself
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 2 Pronated grip: (3) + 5 + 4 + 3 + 2 + 2 (16)
with feet raised on step for push-ups.
5 minutes of thoracic stretching.
Going at this slowly, also to mitigate DOMS, but mostly because I have no stamina at the moment. I’m also walking as much as I can, which isn’t much, yet.
3 Likes
@throwawayfitness and @SvenG : thank you both for the very kind and wonderful wishes. I am indeed well on my way to recovering.
2 Likes