Keeping My Head Down, Doing My Thing

2023.10.17

90,8 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.

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 122 bpm.

1 Like

2023.10.18

90,9 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

(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 6/6/6 cluster sets with 15-sec intra-set rests

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

&

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

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


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
3 x 15 x 68 kg/150 lbs

(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs – happy with this!)
(1 x 15 x 65,7 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)


Overhead press
3 x 15 x 13,6 kg/30 lbs each side β€” all the benches and TRX were full so I did this first, hence the better performance

(13,6 kg/30 lbs each side x 15, 11(f) + 4 (r-p), 10(f) + 5f (r-p))
(13,6 kg/30 lbs each side x 15, 12(f) + 4 (r-p), 12(f) + 4 (r-p)
(13,6 kg/30 lbs each side x 15, 12(f) + 3 (r-p), 12(f) + 3 (r-p))


Cable flyes
3 x 15 x 5 plates each side

(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)

&

Isometric hold for chest
3 x 15 s – started doing these as supersets with cable flyes. Did these first.

(4 x 15 s)
(4 x 15 s)
(3 x 10s, 2 x 15s – still feeling my way around here, pardon the pun)
(3 x 10 s)


Close-grip (diamond) push-ups superset with Skull crushers
3 x 8 push ups + 3 x 15 x 6,8 kg/15 lbs each side

(3 x 8 push ups + 3 x 15 x 6,8 kg/15 lbs each side)
(3 x 8 push ups + 3 x 15 x 6,8 kg/15 lbs each side)
(3 x 8 push ups + 3 x 15 x 6,8 kg/15 lbs each side)


Biceps curls
3 x 12 x 9 kg/20 lbs dumbells each side

(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)

&

Hammer curls
9 kg/20 lbs dumbells each side x 12, 5f + 7(f) (r-p), 9f + 3. Did these as supersets with no rest. Then with 15s rest. These killed me.

(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)


Plank jacks alternating with stretches
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(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 15 Pronated grip: (3) + 7 + 6 + 5 + 5 + 4 (27)

with feet raised on step for push-ups.

1 Like

2023.10.19

90,2 kg

Afternoon: Easy cardio

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 122 bpm.

I’ve been very short of time lately, so I’ve been abridging things instead of skipping them altogether.

I’ll catch up on everybody’s logs too eventually.

1 Like

2023.10.20

90,3 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 6/6/6 cluster sets with 15-sec intra-set rests

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

&

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

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


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
3 x 15 x 68 kg/150 lbs

(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs – happy with this!)


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

(3 x 15 x 13,6 kg/30 lbs each side β€” all the benches and TRX were full so I did this first, hence the better performance)
(13,6 kg/30 lbs each side x 15, 11(f) + 4 (r-p), 10(f) + 5f (r-p))
(13,6 kg/30 lbs each side x 15, 12(f) + 4 (r-p), 12(f) + 4 (r-p)


Isometric hold for chest
3 x 15 s

(3 x 15 s – started doing these as supersets with cable flyes. Did these first.)
(4 x 15 s)
(4 x 15 s)

&

Cable flyes
3 x 15 x 5 plates each side

(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)


Close-grip (diamond) push-ups
3 x 8 x BW

(3 x 8 x BW)
(3 x 8 x BW)
(3 x 8 x BW)

&

Skull crushers
6,8 kg/15 lbs each side x 15, 15, 12f + 5(f)

(3 x 15 x 6,8 kg/15 lbs each side)
(3 x 15 x 6,8 kg/15 lbs each side)
(3 x 15 x 6,8 kg/15 lbs each side)


Biceps curls
3 x 12 x 9 kg/20 lbs dumbells each side

(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)

&

Hammer curls
3 x 12 x 9 kg/20 lbs dumbells each side. 15-sec pause before set from second set.

(9 kg/20 lbs dumbells each side x 12, 5 + 7(f) (r-p), 9f + 3 (r-p))
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)


Plank jacks alternating with stretches
3 x 25 x BW

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

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.

Because of meetings, cut this short by omitting the BPA and stretches afterwards.

2 Likes

2023.10.22

89,9 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

(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 6/6/6 cluster sets with 15-sec intra-set rests

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

&

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

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


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
3 x 15 x 68 kg/150 lbs

(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs)


Overhead press
13,6 kg/30 lbs each side x 15, 14f + 4(f), 12f + 5(f) (r-p) – happy with this!

(13,6 kg/30 lbs each side x 15, 15, 12f + 4(f) (r-p))
(3 x 15 x 13,6 kg/30 lbs each side β€” all the benches and TRX were full so I did this first, hence the better performance)
(13,6 kg/30 lbs each side x 15, 11(f) + 4 (r-p), 10(f) + 5f (r-p))


Isometric hold for chest
3 x 15 s

(3 x 15 s)
(3 x 15 s – started doing these as supersets with cable flyes. Did these first.)
(4 x 15 s)

&

Cable flyes
3 x 15 x 5 plates each side

(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)


Close-grip (diamond) push-ups
3 x 8 x BW

(3 x 8 x BW)
(3 x 8 x BW)
(3 x 8 x BW)

&

Skull crushers
(3 x 15 x 6,8 kg/15 lbs each side – *better. I’m starting to gain control of my limbs on this one and flailing about less. It must still be cringe-worthy to watch, though. :slight_smile: *

(6,8 kg/15 lbs each side x 15, 15, 12f + 5(f))
(3 x 15 x 6,8 kg/15 lbs each side)
(3 x 15 x 6,8 kg/15 lbs each side)


Biceps curls
3 x 12 x 9 kg/20 lbs dumbells each side

(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)

&

Hammer curls as supersets but with 15-sec pause before second and third sets
3 x 12 x 9 kg/20 lbs dumbells each side

(3 x 12 x 9 kg/20 lbs dumbells each side. 15-sec pause before set from second set.)
(9 kg/20 lbs dumbells each side x 12, 5 + 7(f) (r-p), 9f + 3 (r-p))
(3 x 12 x 9 kg/20 lbs dumbells each side)


Plank jacks alternating with stretches
3 x 25 x BW

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

2 Likes

2023.10.23

91,5 kg

Afternoon: Stretching class

35 minutes of yoga-based stretching.

Subsequently: Easy cardio

65minutes and 6,14 km walk on the treadmill at the gym, at an average heart rate of 122 bpm.

2 Likes

2023.10.24

90,7 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
3 x 6/6/6 cluster sets with 15-sec intra-set rests

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

&

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

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


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
3 x 15 x 68 kg/150 lbs

(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs)


Overhead press
13,6 kg/30 lbs each side x 15, 15 (!), 12f + 4(f) (r-p) – happy with this again! It’s improving slowly.)

(13,6 kg/30 lbs each side x 15, 14f + 4(f), 12f + 5(f) (r-p) – happy with this!)
(13,6 kg/30 lbs each side x 15, 15, 12f + 4(f) (r-p))
(3 x 15 x 13,6 kg/30 lbs each side β€” all the benches and TRX were full so I did this first, hence the better performance)


Isometric hold for chest
3 x 15 s

(3 x 15 s)
(3 x 15 s)
(3 x 15 s – started doing these as supersets with cable flyes. Did these first.)

&

Cable flyes
1 x 15 x 5 plates each side, 1 x 15 x 6 plates each side, 1 x 12 x 6 plates each side

(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)


Close-grip (diamond) push-ups
3 x 8 x BW

(3 x 8 x BW)
(3 x 8 x BW)
(3 x 8 x BW)

&

Skull crushers
((3 x 15 x 6,8 kg/15 lbs each side – Still cringe-worthy to watch, but form is improving.)

((3 x 15 x 6,8 kg/15 lbs each side – better. I’m starting to gain control of my limbs on this one and flailing about less. It must still be cringe-worthy to watch, though. :slight_smile: )
(6,8 kg/15 lbs each side x 15, 15, 12f + 5(f))
(3 x 15 x 6,8 kg/15 lbs each side)


Biceps curls
3 x 12 x 9 kg/20 lbs dumbells each side

(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)

&

Hammer curls as supersets but with 15-sec pause before second and third sets
3 x 12 x 9 kg/20 lbs dumbells each side

(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side. 15-sec pause before set from second set.)
(9 kg/20 lbs dumbells each side x 12, 5 + 7(f) (r-p), 9f + 3 (r-p))


Plank jacks alternating with stretches
3 x 25 x BW

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

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.

Crunches.

5 minutes of thoracic stretching.

2 Likes

2023.10.25

90,2 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 13 Supinated grip: (3) + 7 + 6 + 5 + 4 + 3 (25)

with feet raised on step for push-ups. Last set with close grip.

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.

Crunches.

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.

2 Likes

2023.10.26

90,3 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 13 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.

Crunches.

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 122 bpm.

3 Likes

2023.10.27

90,5 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 6/6/6 cluster sets with 15-sec intra-set rests

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

&

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

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


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
3 x 15 x 68 kg/150 lbs

(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs)


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

(13,6 kg/30 lbs each side x 15, 15 (!), 12f + 4(f) (r-p) – happy with this again! It’s improving slowly.)
(13,6 kg/30 lbs each side x 15, 14f + 4(f), 12f + 5(f) (r-p) – happy with this!)
(13,6 kg/30 lbs each side x 15, 15, 12f + 4(f) (r-p))


Isometric hold for chest
3 x 15 s

(3 x 15 s)
(3 x 15 s)
(3 x 15 s – started doing these as supersets with cable flyes. Did these first.)

&

Cable flyes
2 x 15 x 6 plates each side, 1 x 12 x 6 plates each side

(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)


Close-grip (diamond) push-ups
3 x 8 x BW

(3 x 8 x BW)
(3 x 8 x BW)
(3 x 8 x BW)

&

Skull crushers
3 x 15 x 6,8 kg/15 lbs each side – form is improving

(3 x 15 x 6,8 kg/15 lbs each side – Still cringe-worthy to watch, but form is improving.)
((3 x 15 x 6,8 kg/15 lbs each side – better. I’m starting to gain control of my limbs on this one and flailing about less. It must still be cringe-worthy to watch, though. :slight_smile: )
(6,8 kg/15 lbs each side x 15, 15, 12f + 5(f))


Biceps curls
3 x 12 x 9 kg/20 lbs dumbells each side

(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)

&

Hammer curls as supersets but with 15-sec pause before second and third sets
3 x 12 x 9 kg/20 lbs dumbells each side

(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side. 15-sec pause before set from second set.)


Plank jacks alternating with stretches
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(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 15 Supinated 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.

Crunches.

5 minutes of thoracic stretching.

3 Likes

2023.10.28

90,2 kg

Morning: Mixed bag

This is the start of a new, upper- and lower-body split programme for me. Today, my trainer and I went through the exercises that are new from both days, so a mixed session with only two sets per exercise so that I could learn the setup of the machines.

Split squats
2 x 10 x BW each side

Seated leg curls
1 x 10 x 25 kg/55 lbs, 1 x 12 x 29,5 kg/65 lbs

Leg press
1 x 12 x 20,4 kg/45 lbs on free-weight-loadable machine (platform weighs 50 kg/110 lbs)

1 x 12 x 68 kg/150 lbs on plate machine

Wanted to learn the setup of both machines in case one is busy.

Calf press using leg press
1 x 12 x 20,4 kg/45 lbs on free-weight-loadable machine (platform weighs 50 kg/110 lbs)

1 x 12 x 68 kg/150 lbs on plate machine

Wanted to learn the setup of both machines in case one is busy.

Leg extensions
1 x 12 x 34 kg/75 lbs


Close-grip (diamond) push-ups
2 x 8 x BW

superset with

Skull crushers
2 x 15 x 6,8 kg/15 lbs each side


Biceps curls
2 x 12 x 9 kg/20 lbs each side

superset with

Hammer curls, but with 15-sec pause before second set
2 x 12 x 9 kg/20 lbs each side

We also tried out a couple of new exercises from the upper-body day:

Machine chest press
2 x 12 x 22,7 kg/50 lbs

Anti-rotation cable presses
2 x 12 x 7 plates each side. I also tried 9 plates but that might be too heavy.

3 Likes

2023.10.29

91,2 kg

Morning: Upper body

Machine chest press
1 x 15 x 22,7 kg/50 lbs, 2 x 15 x 27,2 kg/60 lbs – still finding the right weight here

(2 x 12 x 22,7 kg/50 lbs)

Ski band pulls
No bands available today

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

Anti-rotation cable presses
3 x 15 x 8 plates

(2 x 12 x 7 plates each side. I also tried 9 plates but that might be too heavy.)


Isometric hold for chest
3 x 15 seconds

superset with

Cable flyes
3 x 15 x 6 plates each side


Overhead press
3 x 15 x 13,6 kg/30 lbs each side

Lat pulldowns
3 x 15 x 68 kg/150 lbs

Stretches:

These are designed specifically to address my kyphosis and to improve mobility and range of motion.

3 x 15 hyperextensions on mat

superset with

3 x 30 sec. cobra pose


3 x 30 sec. piriformis stretch each side

superset with

3 x 30 sec. hamstring stretch


3 x 15 thoracic extension/crunch on foam roller

superset with

3 x 15 sec. dead hangs

3 Likes

2023.10.30

91,7 kg

Afternoon: Stretching class

35 minutes of yoga-based stretching.

Subsequently: Easy cardio

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

2 Likes

2023.10.31

90,3 kg

Morning: Lower body & arms

Split squats
3 x 12 x BW each side

(2 x 10 x BW each side)

Seated leg curls
3 x 12 x 29,5 kg/65 lbs

(1 x 10 x 25 kg/55 lbs, 1 x 12 x 29,5 kg/65 lbs)


Leg press
3 x 12 x 68 kg/150 lbs

(1 x 12 x 20,4 kg/45 lbs on free-weight-loadable machine (platform weighs 50 kg/110 lbs))
(1 x 12 x 68 kg/150 lbs on plate machine) – Wanted to learn the setup of both machines in case one is busy.

superset with

Calf press using leg press
3 x 12 x 68 kg/150 lbs

(1 x 12 x 20,4 kg/45 lbs on free-weight-loadable machine (platform weighs 50 kg/110 lbs))
(1 x 12 x 68 kg/150 lbs on plate machine) – Wanted to learn the setup of both machines in case one is busy.


Leg extensions
3 x 12 x 34 kg/75 lbs

(1 x 12 x 34 kg/75 lbs)


Close-grip (diamond) push-ups
3 x 8 x BW

(2 x 8 x BW)

superset with

Skull crushers
3 x 15 x 6,8 kg/15 lbs each side

(2 x 15 x 6,8 kg/15 lbs each side)


Biceps curls
3 x 12 x 9 kg/20 lbs each side

(2 x 12 x 9 kg/20 lbs each side)

superset with

Hammer curls, but with 15-sec pause before second set
3 x 12 x 9 kg/20 lbs each side

(2 x 12 x 9 kg/20 lbs each side)


Stretches & dead hangs

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.

Crunches.

5 minutes of thoracic stretching.

2 Likes

2023.11.1

90,4 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.

Crunches.

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.

2 Likes

2023.11.2

90,5 kg

Morning: Upper body

Machine chest press
2 x 15 x 31,75 kg/70 lbs, 1 x 15 x 34 kg/75 lbs

(1 x 15 x 22,7 kg/50 lbs, 2 x 15 x 27,2 kg/60 lbs – still finding the right weight here)
(2 x 12 x 22,7 kg/50 lbs)

Ski band pulls
3 x 15 x red band

(No bands available today)

TRX row with 2-sec eccentrics
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)

Anti-rotation cable presses
3 x 15 x 8 plates

(3 x 15 x 8 plates)
(2 x 12 x 7 plates each side. I also tried 9 plates but that might be too heavy.)


Isometric hold for chest
3 x 15 seconds

(3 x 15 seconds)

superset with

Cable flyes
3 x 15 x 6 plates each side

(3 x 15 x 6 plates each side)


Overhead press
3 x 15 x 13,6 kg/30 lbs each side

(3 x 15 x 13,6 kg/30 lbs each side)

Lat pulldowns
3 x 15 x 68 kg/150 lbs

(3 x 15 x 68 kg/150 lbs)

Stretches & dead hangs

2 Likes

2023.11.3

91,3 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. Shorter rest periods for last three sets.

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.

Crunches.

5 minutes of thoracic stretching.

Afternoon: Easy cardio

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

2 Likes

2023.11.4

91,0 kg

Morning: Lower body & arms

Split squats
3 x 12 x BW each side

(3 x 12 x BW each side)
(2 x 10 x BW each side)

Seated leg curls
1 x 15 x 34 kg/75 lbs, 2 x 15 x 38,5 kg/85 lbs

(3 x 12 x 29,5 kg/65 lbs)
(1 x 10 x 25 kg/55 lbs, 1 x 12 x 29,5 kg/65 lbs)


Leg press
2 x 15 x 20,4 kg/45 lbs each side, 1 x 15 x 27 kg/60 lbs each side on plate-loadable machine

(3 x 12 x 68 kg/150 lbs)
(1 x 12 x 20,4 kg/45 lbs on free-weight-loadable machine (platform weighs 50 kg/110 lbs))
(1 x 12 x 68 kg/150 lbs on plate machine) – Wanted to learn the setup of both machines in case one is busy.

superset with

Calf press using leg press
2 x 15 x 20,4 kg/45 lbs each side, 1 x 15 x 27 kg/60 lbs each side on plate-loadable machine

(3 x 12 x 68 kg/150 lbs)
(1 x 12 x 20,4 kg/45 lbs on free-weight-loadable machine (platform weighs 50 kg/110 lbs))
(1 x 12 x 68 kg/150 lbs on plate machine) – Wanted to learn the setup of both machines in case one is busy.


Leg extensions
1 x 15 x 34 kg/75 lbs, 2 x 15 x 36,3 kg/80 lbs

(3 x 12 x 34 kg/75 lbs)
(1 x 12 x 34 kg/75 lbs)


Close-grip (diamond) push-ups
3 x 8 x BW

(3 x 8 x BW)
(2 x 8 x BW)

superset with

Skull crushers
3 x 15 x 6,8 kg/15 lbs each side

(3 x 15 x 6,8 kg/15 lbs each side)
(2 x 15 x 6,8 kg/15 lbs each side)


Biceps curls
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

superset with

Hammer curls, but with 15-sec pause before second set
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)


Stretches & dead hangs

2 Likes

2023.11.5

90,6 kg

Morning: Upper body

Machine chest press
3 x 15 x 34 kg/75 lbs

(2 x 15 x 31,75 kg/70 lbs, 1 x 15 x 34 kg/75 lbs)
(1 x 15 x 22,7 kg/50 lbs, 2 x 15 x 27,2 kg/60 lbs – still finding the right weight here)
(2 x 12 x 22,7 kg/50 lbs)

TRX row with 2-sec eccentrics
2 x 7/7/7, 1 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)

Anti-rotation cable presses
3 x 15 x 8 plates

(3 x 15 x 8 plates)
(3 x 15 x 8 plates)
(2 x 12 x 7 plates each side. I also tried 9 plates but that might be too heavy.)


Isometric hold for chest
3 x 15 seconds

(3 x 15 seconds)
(3 x 15 seconds)

superset with

Cable flyes
3 x 15 x 6 plates each side

(3 x 15 x 6 plates each side)
(3 x 15 x 6 plates each side)


Overhead press
13,6 kg/30 lbs each side x 15, 15,9 kg/35 lbs each side x 12f + 4, 12f +4(f)

(3 x 15 x 13,6 kg/30 lbs each side)
(3 x 15 x 13,6 kg/30 lbs each side)


Lat pulldowns
3 x 15 x 68 kg/150 lbs

(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs)

superset with

Ski band pulls
3 x 15 x red band

(3 x 15 x red band)
(No bands available today)


Stretches & dead hangs

2 Likes

2023.11.6

91,6 kg

Afternoon: Stretching class

35 minutes of yoga-based stretching.

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