Keeping My Head Down, Doing My Thing

2023.7.10

95,9 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 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

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

2023.7.11

95,1 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

(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)


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

(3 x 12 + 5 (r-p) x BW – that’s better)
(BW x 12 + 5 (r-p), 11 + 5 (r-p), 11 + 4 (r-p) – someone left gravity turned up)
(5 x 4 x BW, BW x 10 + 5 (r-p), 11 + 4 (r-p) – trainer insisted I try it this way)

&

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

(3 x 12 + 5 (r-p) x BW – also better)
(BW x 12 + 5 (r-p), 12 + 5 (r-p), 11 + 4 (r-p))
(5 x 4 x BW, BW x 11 + 4 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(3 x 12 + 5 (r-p) x BW)


β€œSki” 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 70 kg/155 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 – happy with this)


Overhead press with 2-sec eccentrics
1 x 15 x 22,5 kg/50 lbs, 2 x 12 x 22,5 kg/50 lbs on machine

(1 x 15 x 11 kg/25 lbs each side, 2 x 12 x 11 kg/25 lbs each side)
(1 x 15 x 11 kg/25 lbs each side, 2 x 12 x 11 kg/25 lbs each side)
(1 x 15 x 11 kg/25 lbs each side, 2 x 12 x 11 kg/25 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 6,13 km walk on the treadmill at the gym, at an average heart rate of 122 bpm.

Afternoon: 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 (29)

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

2023.7.12

94,1 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 13 Neutral grip: (3) + 7 + 6 + 5 + 4 + 3 (25)

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

2023.7.13

93,4 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

(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)


TRX Row with 2-sec eccentrics
BW x 13 + 5 (r-p), 12 + 5 (r-p), 11 + 5f (r-p)

(3 x 12 + 5 (r-p) x BW)
(3 x 12 + 5 (r-p) x BW – that’s better)
(BW x 12 + 5 (r-p), 11 + 5 (r-p), 11 + 4 (r-p) – someone left gravity turned up)

&

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

(3 x 12 + 5 (r-p) x BW)
(3 x 12 + 5 (r-p) x BW – also better)
(BW x 12 + 5 (r-p), 12 + 5 (r-p), 11 + 4 (r-p))


β€œSki” 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 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs – misloaded on the first set

(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
22,5 kg/50 lbs x 12 + 3 (r-p), 10f + 4 (r-p), 12f + 5 (r-p) on machine – terrible!

(1 x 15 x 22,5 kg/50 lbs, 2 x 12 x 22,5 kg/50 lbs on machine)
(1 x 15 x 11 kg/25 lbs each side, 2 x 12 x 11 kg/25 lbs each side)
(1 x 15 x 11 kg/25 lbs each side, 2 x 12 x 11 kg/25 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 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

I suppose not every workout can be good. No strength today. No idea why because there’s no particular reason why that should be the case.

Travel for work this afternoon kept me from doing PLP, which was just as well because I didn’t have the (mental, anyway) energy for it.

2 Likes

2023.7.14

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

(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)


TRX Row with 2-sec eccentrics
2 x 12 + 5 (r-p), 1 x 12 + 4 (r-p) x BW

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 11 + 5f (r-p))
(3 x 12 + 5 (r-p) x BW)
(3 x 12 + 5 (r-p) x BW – that’s better)

&

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

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(3 x 12 + 5 (r-p) x BW)
(3 x 12 + 5 (r-p) x BW – also better)
(BW x 12 + 5 (r-p), 12 + 5 (r-p), 11 + 4 (r-p))


β€œSki” 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 70 kg/155 lbs

(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs – misloaded on the first set)
(3 x 15 x 70 kg/155 lbs)
(3 x 15 x 70 kg/155 lbs)


Overhead press with 2-sec eccentrics
1 x 15 x 22,5 kg/50 lbs each side, 2 x 13 x 22,5 kg/50 lbs each side) – that’s better!

(22,5 kg/50 lbs x 12 + 3 (r-p), 10f + 4 (r-p), 12f + 5 (r-p) on machine – terrible!)
(1 x 15 x 22,5 kg/50 lbs, 2 x 12 x 22,5 kg/50 lbs on machine)
(1 x 15 x 11 kg/25 lbs each side, 2 x 12 x 11 kg/25 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 6,12 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 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

2023.7.17

95,6 kg

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.

2 Likes

2023.7.18

95,7 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 32 kg/70 lbs – no 29,5 kg/65 lb dumbells available today

(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 – no 29,5 kg/65 lb dumbells available today

(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)


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

(2 x 12 + 5 (r-p), 1 x 12 + 4 (r-p) x BW)
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 11 + 5f (r-p))
(3 x 12 + 5 (r-p) x BW)

&

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

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


β€œSki” 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 70 kg/155 lbs

(3 x 15 x 70 kg/155 lbs)
(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs – misloaded on the first set)
(3 x 15 x 70 kg/155 lbs)


Overhead press with 2-sec eccentrics
3 x 15 x 11 kg/25 lbs each side – happy with this, surprised myself!

(1 x 15 x 11 kg/25 lbs each side, 2 x 13 x 11 kg/25 lbs each side) – that’s better!)
(22,5 kg/50 lbs x 12 + 3 (r-p), 10f + 4 (r-p), 12f + 5 (r-p) on machine – terrible!)
(1 x 15 x 22,5 kg/50 lbs, 2 x 12 x 22,5 kg/50 lbs on machine)

&

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 123 bpm.

2 Likes

2023.7.19

94,8 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 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

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

2023.7.20

95,9 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 (29)

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

2023.7.21

95,5 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 27 kg/60 lbs – no heavier dumbells available today; shortened rest periods to compensate

(3 x 15 x 32 kg/70 lbs – no 29,5 kg/65 lb dumbells available today)
(3 x 15 x 29,5 kg/65 lbs)
(3 x 15 x 29,5 kg/65 lbs)

&

Hip raises
3 x 15 x 27 kg/60 lbs – no heavier dumbells available today; shortened rest periods to compensate

(3 x 15 x 32 kg/70 lbs – no 29,5 kg/65 lb dumbells available today)
(3 x 15 x 29,5 kg/65 lbs)
(3 x 15 x 29,5 kg/65 lbs)


TRX Row with 2-sec eccentrics
BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 4 + 1 (r-p) – Ugh!

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(2 x 12 + 5 (r-p), 1 x 12 + 4 (r-p) x BW)
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 11 + 5f (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))
(3 x 12 + 5 (r-p) x BW)
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))


β€œSki” 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 70 kg/155 lbs

(3 x 15 x 70 kg/155 lbs)
(3 x 15 x 70 kg/155 lbs)
(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs – misloaded on the first set)


Overhead press with 2-sec eccentrics
11 kg/25 each side x 15, 13f + 4f (r-p), 14f + 5 (r-p) – tried to repeat 3 x 15 from last time, but couldn’t. Did the next best thing.

(3 x 15 x 11 kg/25 lbs each side – happy with this, surprised myself!)
(1 x 15 x 11 kg/25 lbs each side, 2 x 13 x 11 kg/25 lbs each side) – that’s better!)
(22,5 kg/50 lbs x 12 + 3 (r-p), 10f + 4 (r-p), 12f + 5 (r-p) on machine – terrible!)

&

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 6,14 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

2 Likes

2023.7.24

95,9 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 32 kg/70 lbs

(3 x 15 x 27 kg/60 lbs – no heavier dumbells available today; shortened rest periods to compensate)
(3 x 15 x 32 kg/70 lbs – no 29,5 kg/65 lb dumbells available today)
(3 x 15 x 29,5 kg/65 lbs)

&

Hip raises
3 x 15 x 32 kg/70 lbs

(3 x 15 x 27 kg/60 lbs – no heavier dumbells available today; shortened rest periods to compensate)
(3 x 15 x 32 kg/70 lbs – no 29,5 kg/65 lb dumbells available today)
(3 x 15 x 29,5 kg/65 lbs)


TRX Row with 2-sec eccentrics
BW x 13 + 5 (r-p), 12 + 5 (r-p), 11 + 5 (r-p)

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 4 + 1 (r-p) – Ugh!)
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(2 x 12 + 5 (r-p), 1 x 12 + 4 (r-p) x BW)

&

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 + 5 (r-p))
(3 x 12 + 5 (r-p) x BW)


β€œSki” 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 15 x 72,5 kg/160 lbs – happy with this

(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
11 kg/25 each side x 15, 15, 12 – shortened rest period on last set because someone was waiting for the shoulder press

(11 kg/25 each side x 15, 13f + 4f (r-p), 14f + 5 (r-p) – tried to repeat 3 x 15 from last time, but couldn’t. Did the next best thing.)
(3 x 15 x 11 kg/25 lbs each side – happy with this, surprised myself!)
(1 x 15 x 11 kg/25 lbs each side, 2 x 13 x 11 kg/25 lbs each side) – that’s 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.

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 13 Neutral grip: (3) + 7 + 6 + 5 + 4 + 3 (25)

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

My purple band snapped, so did these with the red band. It was high time anyway.

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

2023.7.25

94,8 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 27 kg/60 lbs – no heavier dumbells available today; shortened rest periods to compensate)
(3 x 15 x 32 kg/70 lbs – no 29,5 kg/65 lb dumbells available today)

&

Hip raises
3 x 15 x 32 kg/70 lbs

(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 27 kg/60 lbs – no heavier dumbells available today; shortened rest periods to compensate)
(3 x 15 x 32 kg/70 lbs – no 29,5 kg/65 lb dumbells available today)


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

(BW x 13 + 5 (r-p), 12 + 5 (r-p), 11 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 4 + 1 (r-p) – Ugh!)
(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 + 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))


β€œSki” 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 15 x 72,5 kg/160 lbs – felt heavier today

(1 x 15 x 70 kg/155 lbs, 2 x 15 x 72,5 kg/160 lbs – happy with this)
(3 x 15 x 70 kg/155 lbs)
(3 x 15 x 70 kg/155 lbs)


Overhead press with 2-sec eccentrics
3 x 15 x 11 kg/25 lbs each side

(11 kg/25 lbs each side x 15, 15, 12 – shortened rest period on last set because someone was waiting for the shoulder press)
(11 kg/25 each side x 15, 13f + 4f (r-p), 14f + 5 (r-p) – tried to repeat 3 x 15 from last time, but couldn’t. Did the next best thing.)
(3 x 15 x 11 kg/25 lbs each side – happy with this, surprised myself!)

&

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 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

2023.7.26

93,9 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 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.

2 Likes

2023.7.27

93,6 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 27 kg/60 lbs – no heavier dumbells available today; shortened rest periods to compensate)

&

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 27 kg/60 lbs – no heavier dumbells available today; shortened rest periods to compensate)


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 + 5f (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 11 + 5 (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 4 + 1 (r-p) – Ugh!)

&

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


β€œSki” 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 15 x 72,5 kg/160 lbs

(1 x 15 x 70 kg/155 lbs, 2 x 15 x 72,5 kg/160 lbs)
(1 x 15 x 70 kg/155 lbs, 2 x 15 x 72,5 kg/160 lbs – happy with this)
(3 x 15 x 70 kg/155 lbs)


Overhead press with 2-sec eccentrics
11 kg/25 lbs each side x 15, 12f + 4f (r-p), 10f + 4f (r-p) β€” Ugh!

(3 x 15 x 11 kg/25 lbs each side)
(11 kg/25 lbs each side x 15, 15, 12 – shortened rest period on last set because someone was waiting for the shoulder press)
(11 kg/25 each side x 15, 13f + 4f (r-p), 14f + 5 (r-p) – tried to repeat 3 x 15 from last time, but couldn’t. Did the next best thing.)

&

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 (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 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

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

2023.7.28

93,7 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 + 4f + 3f (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 + 5f (r-p))
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 11 + 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 + 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))


β€œSki” 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 – 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)
(1 x 15 x 70 kg/155 lbs, 2 x 15 x 72,5 kg/160 lbs)
(1 x 15 x 70 kg/155 lbs, 2 x 15 x 72,5 kg/160 lbs – happy with this)


Overhead press with 2-sec eccentrics
11 kg/25 lbs each side x 15, 12f + 5f (r-p), 10f + 5f (r-p) β€” 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) β€” Ugh!)
(3 x 15 x 11 kg/25 lbs each side)
(11 kg/25 lbs each side x 15, 15, 12 – shortened rest period on last set because someone was waiting for the shoulder press)

&

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 6,14 km walk on the treadmill at the gym, at an average heart rate of 124 bpm.

3 Likes

2023.07.29

93,2 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 (29)

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

2023.7.31

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 + 4f + 3f (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 + 5f (r-p))

&

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


β€œSki” 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 – 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)
(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 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) β€” 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) β€” Ugh!)
(3 x 15 x 11 kg/25 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 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

2 Likes

2023.08.1

93,3 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 13 Neutral grip: (3) + 7 + 6 + 5 + 4 + 3 (25)

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

2023.8.2

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))


β€œSki” 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) β€” 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) β€” 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