Keeping My Head Down, Doing My Thing

Training Training Logs
321

2022.1.24

89,2 kg

Morning — Strength Block Week 4 Day 2: Legs

Warm-up

3-minute timer per set

Bulgarian split squats with 1- to 3-second pause at bottom; all reps one side and then all reps the other side
3 x 12.6 — burn!

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

Side lunges with 4- to 6-second pause at bottom; all reps one side and then all reps the other side
2 x 10.8, 1 x 12.8 — good

(3 x 10.8)
(12.6, 2 x 10.8)
(1 x 6.8, 2 x 8.8)

Toyotas with 4- to 6-second pause at bottom
10,8, 12.8, 12.8 — burn!

(3 x 10.8)
(3 x 10.8)
(1 x 8.8, 2 x 10.8)

1-legged RDLs while balancing on a pillow; all reps one side and then all reps the other side
12, 15, 20

(3 x 12)
(3 x 12)
(3 x 12)

5 minutes of thoracic stretching.

I really need the weighted vest for leg day!

Afternoon: PLP

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: Neutral grip (to spare the elbows): 7 + 6 + 5 + 4 + 4* (26)

* Tried again to hold the contraction on the last rep of the last set. Managed a count of 25, or about 12,5 seconds.

Once again, after the first set, the remaining sets in this afternoon’s PLP felt almost effortless. Another good day overall for strength and energy, for which I’m extremely grateful!

3 Likes
322

2022.1.25

89,3 kg

Morning

Programmed rest day and I decided to take it to rest the elbows.

Afternoon: PLP

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: Neutral grip (to spare the elbows): 7 + 6 + 5 + 5 + 4* (27)

* Tried again to hold the contraction on the last rep of the last set of pull-ups. Managed a count of 30, or about 15 seconds. Also held the last push-up half-way down for a count of 20, or about 10 seconds.

Again today, after the first set, the remaining sets in this afternoon’s PLP felt almost effortless.

I’ve not been logging it, but I’ve been holding the last rep of the last set of push-ups for a while now, on sets that end with 3 or 4 reps. However, I’ve only been holding them for about 3 or 4 seconds. Today I had more energy so I decided to try pushing harder, and I’m happy with the result. Tomorrow we’ll see if there’s anything left for sets that end with 5 reps, especially because tomorrow is also a push day . . .

3 Likes
323

2022.1.26

89,1 kg

Morning — Strength Block Week 4 Day 3: Pull

Warm-up

3-minute timer per set

Pull-ups, normal tempo, neutral grip
10, 8(f), 8f — good!

(8p, 7s-(f), 7n-f)
(8p, 8s, 8n(f))
(3 x 6)

Let-me-ups (inverted bodyweight rows)
8, 8 + 1 (r-p), 8 (diminishing ROM)

(8, 9, 8)
(8, 7(f) + 1r-p, 8(f))
(3 x 6)

Let-me-ins (towel rows)
3 x 12 — with even longer lever = near failure on the last set

3 x 12 (all with longer lever = harder)
(12, 12, 12(f) — second and third sets with longer lever = harder)
(3 x 12)

Towel curls
5 (l-m), 4 (m-h), 4 (m-h)

(5 (l-m), 4 (m-h), 4 (m-h))
5 (l-m), 4 (m-h), 3 (l-m)
(3 x 4.6 (l – m))

5 minutes of thoracic stretching

Afternoon: PLP

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: Neutral grip (to spare the elbows): 7 + 6 + 5 + 5 + 4 (28)

Good day today. Very happy!

5 minutes of thoracic stretching

EDIT: Fixed a typo and an omission so I don’t confuse my future self.

2 Likes
324

2022.1.27

89,0 kg

Morning — Strength Block Week 4 Day 4: Core

Warm-up

3-minute timer per set

Leg lifts with hands on chest
3 x 12.8 good!

(3 x 12.8)
(10.8, 12.8, 12.8)
(3 x 10.8)

Supermans with 3-second hold at top
3 x 12.6 — again stiff at first, but better in the subsequent sets

(3 x 12.6)
(3 x 12.6)
(3 x 8.6)

Bicycles
8-ish, 8-ish, 9-ish burn! But with better ROM.

(10-ish, 8-ish, 9-ish)
(8-ish, 8-ish, 6f-ish)
(6-ish.6, 5-ish.6, 5-ish.6 each side — incomplete ROM. For me, these are tough)

Hyperextensions with hands under chin
3 x 12.6 — It’s always good when the first set is derailed by regurgitating a coffee-and-hydrochloric-acid-solution into your mouth. Took a moment to swallow and refocus, and then completed the set. Subsequent sets were better. :grin:

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

5 minutes of thoracic stretching

Afternoon: PLP

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: Neutral grip (to spare the elbows): 7 + 7 + 6 + 5 + 4 (29)

5 minutes of thoracic stretching

Very good day today! Excellent, strong sets.

EDIT: Typo

2 Likes
325

2022.1.28

88,7 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

Really had to talk myself into doing this today but glad I did.

Afternoon: PLP

Day 18: Programmed rest day

Elbow pain update for @Voxel, @aldebaran, @j4gga2, @Koestrizer: It looks like the combination of keeping that 45º angle between torso and elbow during push movements (push-ups, mostly), but perhaps more significantly, using only neutral grip for a while for the pull movements (mostly pull-ups but also dead hangs) has made a big difference: the elbow pain is almost completely gone.

I think I’ll keep the neutral grip for another week, and then slowly start to reintroduce the other grips for dead hangs. After another week of that, I’ll try doing pull-ups with the various grips again and see how it goes.

Thanks again to all of you for all your wonderful help and suggestions! I was so afraid that I would have to stop doing pull-ups altogether for a while, so I’m really glad that the neutral grip has been sufficiently tendon- and/or joint-friendly to allow me to continue doing them.

6 Likes
326

2022.1.29

89,7 kg

Morning

Programmed rest day

Afternoon: PLP

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 (to spare the elbows): 8 + 7 + 6 + 5 + 4 (30)

5 minutes of thoracic stretching

Another surprisingly good day today. Strong sets!

3 Likes
327

@throwawayfitness: We miss you. Just saying . . . :smile:

4 Likes
328

2022.1.30

89,2 kg

Morning — Strength Block Week 5 Day 1: Push

Warm-up

3-minute timer per set

Push-ups with feet elevated on chair
12, 9f, 9f

(12, 11f, 8f)
(10f, 8f, 6f)
(12, 10(f), 7f)

Military Press with hands raised on first step
8(f), 8f, 7f — good!

(8f, 6f, 5f)
(7(f), 6(f), 6(f))
(3 x 6(f))

Close-grip push-ups
7f, 7f, 6f — stopped timer instead of resetting after first set and wondered why the rest at the end of the second set seemed so long . . .

(8f, 7f, 7f)
(6f, 7f, 5f)
(7f, 8(f), 6f)

Assisted dips (legs bent behind and feet on chair to help push up)
9(f), 9f, 9f — good!

(8(f), 8f, 7f)
(8(f), 8f, 8f)
(7(f), 6(f), 7f)

5 minutes of thoracic stretching

Properly knackered my shoulders this morning.

Afternoon: PLP

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: Neutral grip (to spare the elbows): 8 + 7 + 6 + 5 + 5 (31)

5 minutes of thoracic stretching

Good, strong sets but the shoulders are very tired and sore. Skipped the dead hangs afterwards.

2 Likes
329

2022.1.31

89,3 kg

Morning — Strength Block Week 5 Day 2: Legs

Warm-up

3-minute timer per set

Bulgarian split squats with 1- to 3-second pause at bottom; all reps one side and then all reps the other side
3 x 12.6 — burn!

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

Side lunges with 4- to 6-second pause at bottom; all reps one side and then all reps the other side
2 x 10.8, 1 x 12.8

(2 x 10.8, 1 x 12.8)
(3 x 10.8)
(12.6, 2 x 10.8)

Toyotas with 4- to 6-second pause at bottom
3 x 12.6 — good!

(10,8, 12.8, 12.8)
(3 x 10.8)
(3 x 10.8)

1-legged RDLs while balancing on a pillow; all reps one side and then all reps the other side
15, 20, 25 — good!

(12, 15, 20)
(3 x 12)
(3 x 12)

5 minutes of thoracic stretching.

This went well.

Afternoon:

I have an employee’s farewell to attend this afternoon, so regular programming resumes tomorrow.

2 Likes
330

2022.2.1

90,2 kg

Morning

Programmed rest day

Afternoon: PLP

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: Neutral grip (to spare the elbows): 8 + 7 + 6 + 6 + 5 (32)

5 minutes of thoracic stretching

2 Likes
331

2022.2.2

90,6 kg

Morning — Strength Block Week 5 Day 3: Pull

Warm-up

3-minute timer per set

Pull-ups, normal tempo, neutral grip
10, 8, 8(f)

(10, 8(f), 8f)
(8p, 7s-(f), 7n-f)
(8p, 8s, 8n(f))

Let-me-ups (inverted bodyweight rows)
8, 9, 8 + 1 (r/p)

(8, 8 + 1 (r-p), 8)
(8, 9, 8)
(8, 7(f) + 1r-p, 8(f))

Let-me-ins (towel rows)
10 very long lever, 12 long, 12 long

(3 x 12 — with even longer lever = near failure on the last set)
3 x 12 (all with longer lever = harder)
(12, 12, 12(f) — second and third sets with longer lever = harder)

Towel curls
5 (l-m), 4 (m-h), 4 (m-h)

(5 (l-m), 4 (m-h), 4 (m-h))
(5 (l-m), 4 (m-h), 4 (m-h))
(5 (l-m), 4 (m-h), 3 (l-m))

5 minutes of thoracic stretching

Afternoon: PLP

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: Neutral grip (to spare the elbows): 8 + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching

2 Likes
332

2022.2.3

90,0 kg

Morning — Strength Block Week 5 Day 4: Core

Warm-up

3-minute timer per set

Leg lifts with hands on chest
3 x 12.8 — good contraction!

(3 x 12.8)
(3 x 12.8)
(10.8, 12.8, 12.8)

Supermans with 3-second hold at top
3 x 12.6

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

Bicycles, slow reps
3 x 9-ish

(8-ish, 8-ish, 9-ish)
(10-ish, 8-ish, 9-ish)
(8-ish, 8-ish, 6f-ish)

Hyperextensions with hands under chin
3 x 12.6 — good!

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

5 minutes of thoracic stretching

Afternoon: PLP

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: Neutral grip (to spare the elbows): 8 + 8 + 7 + 6 + 5 (34)

5 minutes of thoracic stretching

2 Likes
333

@antiquity: This arrived at my office yesterday . . .

IMG_1460
IMG_1460651×742 24.9 KB

. . . and this arrived today:

IMG_1461
IMG_14611008×756 25 KB

I see pain and agony in my future . . . :grin:

3 Likes
334

Sweet! Hope you love it (and hate it) as much as I do.

1 Like
335

2022.2.4

89,4 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

Afternoon: PLP

Day 18: Programmed rest day

2 Likes
336

@lou_smeets: I decided to go all the way with your advice and went cold turkey on coffee today.

Getting going was a little difficult this morning, and I have a slight caffeine-withdrawal headache today, but overall I have to admit that I’ve felt much calmer and noticeably less stressed all throughout the day.

I’m going to keep at this for a while and see how it goes (largely because you and I are the same 2B/3 neurotype(s), and because it’s something I’ve literally never tried before).

I suspect that for a day that includes heavier work, managing without coffee might be a bit difficult. But I’ll make an honest go of it, and perhaps resort to some light carbs (a small apple or equivalent) pre-workout instead, as you suggested.

I also wanted to let you know that I followed the evening routine you suggested to the original poster of the other thread, and it worked beautifully for me too. I found it much easier to fall asleep than usual and I had a good night’s sleep for the first time in a long while.

My grateful thanks to you once again for your kindness and patience in taking the time to write such detailed explanations!

337

That’s great to read, now keep up the good work and believe in science. It’s all about being consistent and making small adaptations that fit your lifestyle and stress levels so you can perform optimally throughout the day and rest easy at night.

I actually found out I manage even better without pre-workout coffee or a snack for heavier workouts. Because of the potentiation effect of these workouts, you’ll get plenty of neurological activation. If I do have a little preworkout snack, I usually opt for a handful of blueberries and brazil nuts to get a dopamine and acetylcholine boost for optimal performance.

When the workouts are more voluminous or hypertrophy oriented, I’d go with an apple or a teaspoon of honey to manage the cortisol response. But not for heavier workouts because you need that cortisol/adrenaline spike to maximize power output.

Good job mate!

1 Like
338

2022.2.6

89,4 kg

Morning — Strength Block Week 6 Day 1: Push

Warm-up

3-minute timer per set

Push-ups with feet elevated on chair
12, 7, 8f

(12, 9f, 9f)
(12, 11f, 8f)
(10f, 8f, 6f)

Military Press with hands raised on first step
8, 7f, 4f (?!) — I was so surprised by reaching failure so soon that I repeated the last set . . . unfortunately with the same result

(8(f), 8f, 7f)
(8f, 6f, 5f)
(7(f), 6(f), 6(f))

Close-grip push-ups
6f, 6f, 5f — Ugh!

(7f, 7f, 6f)
(8f, 7f, 7f)
(6f, 7f, 5f)

Assisted dips (legs bent behind and feet on chair to help push up)
10, 9(f), 8f — good!

(9(f), 9f, 9f)
(8(f), 8f, 7f)
(8(f), 8f, 8f)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

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 (to spare the elbows): 7 + 6 + 5 + 4 + 3* (25)

* On last rep of pull-up, held contraction at top of rep for count of 35 (about 17,5 seconds), and held push-up half-way down, also for a count of 35 (about 17,5 seconds).

Climbing the mountain again . . .

5 minutes of thoracic stretching

4 x 30-sec dead hangs

Today was a low day for me, both physically and mentally. I suppose everybody has these days, and at least I made some progress on the assisted dips (with what felt like less assistance, too). I’ll even just take having shown up as a win.

Petit à petit, l’oiseau fait son nid.

4 Likes
339

2022.2.7

89,6 kg

Morning — Strength Block Week 6 Day 2: Legs

Warm-up

3-minute timer per set, done with 9 kg (20 lb) weighted vest:

Bulgarian split squats with 1- to 3-second pause at bottom; all reps one side and then all reps the other side
8.6, 8.6, 10.6

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

Side lunges with 4- to 6-second pause at bottom; all reps one side and then all reps the other side
8.8, 10.8, 10.8

(2 x 10.8, 1 x 12.8)
(2 x 10.8, 1 x 12.8)
(3 x 10.8)

Toyotas with 4- to 6-second pause at bottom
8.8, 12.6, 12.6

(3 x 12.6)
(10,8, 12.8, 12.8)
(3 x 10.8)

1-legged RDLs while balancing on a pillow; all reps one side and then all reps the other side
3 x 12 — with the weighted vest, these challenge balance at first, and then the glutes a bit

(15, 20, 25)
(12, 15, 20)
(3 x 12)

5 minutes of thoracic stretching.

Took it a bit easy to get used to the weighted vest. I think it’s exactly what I needed for this workout.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

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: Neutral grip (to spare the elbows): 7 + 6 + 5 + 4 + 4* (26)

  • On last rep of pull-up, held contraction at top of rep for count of 35 (about 17,5 seconds), and held push-up half-way down, also for a count of 35 (about 17,5 seconds).

5 minutes of thoracic stretching

4 x 30-sec dead hangs

Today went much better overall. Ended the day happy.

3 Likes
340

2022.2.8

88,8 kg

Morning

Programmed rest day

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

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: Neutral grip (to spare the elbows): 7 + 6 + 5 + 5 + 4* (27)

  • On last rep of pull-up, held contraction at top of rep for count of 35 (about 17,5 seconds), held bottom position of lunge for a count of 20 (about 10 seconds) each side, and held push-up half-way down for a count of 35 (about 17,5 seconds).

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One

Good strength and energy this afternoon.

My Fat Gripz One and Fat Gripz Pro arrived today, so I decided to try them out, starting with the Fat Gripz One. I can feel that they definitely made a difference to the forearms.

3 Likes