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))

βSkiβ band-pulls with 2-sec eccentrics

3 x 15 x blue band β no reds available again this morning

(3 x 15 x blue band β 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 β *slowly getting better*)

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

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

&

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.