Keeping My Head Down, Doing My Thing

Training Training Logs
481

2022.8.2

89,3 kg

Morning: Undulating Block Week 4 Day 5: Easy Conditioning

As many rounds as possible in 20 minutes with no rest.

6 let-me-ups (inverted rows) with Fat Gripz One, knees bent, and feet flat on floor
12 alternating side lunges
8 push-ups

Managed 9 rounds.

5 minutes of thoracic stretching.

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: 7 + 6 + 6 + 5 + 4 (28)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)

The house guests stayed an extra day, so I was only able to get back to things this morning. Was running short of time so swapped tomorrow’s shorter morning workout for today’s.

5 Likes
482

2022.8.3

87,7 kg

Morning: Undulating Block Week 4 Day 4: Core Ladders

Warm-up

7,5-minute timer. Prescribed rest interval = work interval for each set

Bicycles
1 + . . . + 5 + 4 + . . . +1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + timer expired (40)

Hyperextensions with hands under chin
1.6 + . . . + 9 + timer expired (45). Shortened some rest periods.

Hello Darlings
1.6 + . . . + 8 (with hands on chest) + 9 + timer expired (45). Shortened some rest periods.

Swimmers
1.6 + . . . + 7 + timer expired (28)

5 minutes of thoracic stretching.

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 17 Neutral grip: 7 + 7 + 6 + 5 + 4 (29)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)

3 Likes
483

2022.8.5

88,3 kg

Morning: Undulating Block Round 2 Week 1 Day 1: Push Ladders

Warm-up

Chinese push-ups
1 + 2 + 3 + 4 + 3 + 2 + 1 + . . . + 5 + 4 + timer expired (34). This time feet lowered/hands raised on first step.

(1 + 2 + 3 + 3f + 2 + 1 + 2 + 1 + 1 + 1 + 1 + 1 + 0f + longer rest + 2 + 1 + 0f + longer rest + 1 + 1 + timer expired (24))

Push-ups
1 + . . . + 5 + 4 + . . . + 1 + 2 + 2f + 1 + 2 + 3 + 2 + 1 + 2 + 1 + 2 + 1 + timer expired (44)

(1 + . . . .+ 4 + . . .+ 1 + 2 + 2f + 1 + . . . + 4 + . . . + 1 + 2 + 1f + timer expired (39))

Close-grip push-ups
1 + 2 + 1f + rest + 2 + 3 + 3f + rest + 2 + 3 + 2 + 4 x 1 + timer expired (23). At least I managed the same number of reps as last time.

(1 + 2 + 3 + 2f + 1 + 2 + 1 + 0f + longer rest + 2 + 3+ 1f + 0f + longer rest + 2 + 3 + timer expired (23))

Seated dips
1 + . . . + 7 + 6 + . . . + 1 + . . . + 4 + 3 + . . . +1 + timer expired (64)

(1 + . . . + 6 + 5 + . . . + 1 + . . . + 4 + . . . + 1 + timer expired (51))

5 minutes of thoracic stretching.

Once again, this was as bad as it looks. Somewhere there’s probably a parallel universe in which I can be reasonably competent at ladders but this one definitely isn’t it.

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: 8 + 7 + 6 + 5 + 4 (30)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

3 Likes
484

This made me laugh! (Thanks for that.) Gravity’s probably lower there too, right? If so, I want in…

1 Like
485

LOL! Indubitably! :grin:

1 Like
486

2022.8.6

88,1 kg

Morning: Undulating Block Round 2 Week 1 Day 2: Leg Supersets

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Alternating one-legged squats while holding on to chairs with both hands
5.8, 5.8

(5.8, 5.8)

&

Toyotas with 4- to 6-sec pause at bottom
12.8, 12.8

(12.8, 12.8)

Alternating side-lunges with 4- to 6-sec pause at bottom
5.8, 5.8

(5.8, 5.8)

&

Alternating back-lunges with 1- to 3-sec pause at bottom
12.6, 11.6 burning the quads!

(11.6, 12.6)

Alternating one-legged RDLs with 1- to 3-sec pause at bottom
5.6, 5.6

(5.6, 5.6)

&

Box jumps
12, 12 — second step, with shoes

(12, 12 — second step, with shoes)

5 minutes of thoracic stretching

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: 8 + 7 + 6 + 5 + 5 (31)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

3 Likes
487

@throwawayfitness : You managed to sneak in there without my realizing it! Welcome back, and I’ll be catching up on your log too! :heart:

1 Like
488

2022.8.7

88,7 kg

Morning: Undulating Block Round 2 Week 1 Day 3: Pull Interval Sets

Warm-up

3-minute timer. One set for each exercise to failure in the 6- to 12-rep range.

Pull-ups, normal tempo
9(f) pronated, 9f supinated, 8f neutral

(12tf pronated, 10(f) supinated, 8(f) neutral)

Let-me-ups (inverted rows) with Fat Gripz One
3 x 10tf

(10tf, 9tf, 11f last two reps with diminishing ROM)

Let-me-ins (towel rows) with long lever
3 x 12

(12, 12, 12)

Towel curls (high tension, max 5 reps)
4.6 (l-m), 4.6 (m-h), 4.6 (m-h)

(4.6 (m-h), 4.6 (m-h), 4.6 (m-hh))

5 minutes of thoracic stretching.

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: 8 + 7 + 6 + 6 + 5 (32)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

Today was a struggle from beginning to end. Obviously one of the absent-minded strongmen on here (it’s a long list! ) left gravity turned up to 11 and then lost the key to the control room . . .

3 Likes
489

2022.8.8

87,8 kg

Morning: Undulating Block Round 2 Week 1 Day 4: Core Tabatas

Warm-up

20 seconds of exercise + 10 seconds of rest for 8 rounds. Complete 4 minutes of one exercise before moving to the next.

Russian Twists
8 x 9

(8 x 9)

Flutter kicks
8 x 8

(1 x 7 + 7 x 8)

Squats
8 x 8

(8 x 8)

5 minutes of thoracic stretching.

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 22 Supinated grip: 8 + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

My grateful thanks to whomever found the key to the gravity control room! Today was much more manageable.

3 Likes
490

2022.8.9

87,5 kg

Morning: Undulating Block Round 2 Week 1 Day 5: Easy Conditioning

As many rounds as possible in 20 minutes with no rest.

6 let-me-ups (inverted rows) with Fat Gripz One, knees bent, and feet flat on floor
12 alternating side lunges
8 push-ups

Managed 9 rounds.

5 minutes of thoracic stretching.

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 23 Supinated grip: 8 + 8 + 7 + 6 + 5 (34)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

3 Likes
491

2022.8.11

87,9 kg

Morning: Undulating Block Round 2 Week 2 Day 1: Push Tabatas

Warm-up

20 seconds of exercise + 10 seconds of rest for 8 rounds. Complete 4 minutes of one exercise before moving to the next.

Push-ups with hands elevated
3 x 7 + 5 x 6

(7 (floor) + 5 (floor) + 4 x 5 (elevated) + 2 x 5 (elevated))

Seated dips with feet flat on gtound
5 x 6 + 3 x 7

(1 x 5 + 4 x 6 + 3 x 7)

Squats
8 x 8

(8 x 8)

5 minutes of thoracic stretching.

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: 8 + 7 + 6 + 5 + 4 (30)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)

Ran out of time to post this yesterday.

EDIT: Forgot to mention that for the band pull-aparts, to increase the tension slightly, I narrowed my grip on the band by a hand’s width on each side.

5 Likes
492

2022.7.13

88,1 kg

Morning: Undulating Block Round 2 Week 2 Day 2: Leg Ladders

Warm-up

7,5-minute timer. Prescribed rest interval = work interval for each set

Alternating back lunges with 1- to 3-second pause at bottom
1 + . . . + 8 (without pauses at bottom) + 9.6 (with pauses at bottom) + timer expired. Cut rest periods short. Clearly, not fully awake yet.

(1.6 + . . . + 7.6 + timer expired. Cut rest periods short.)

Alternating side lunges
1 + . . . + 9 + timer expired (45). Cut rest periods short.

(1 + . . . + 8 + timer expired (36). Cut some rest periods short.)

Toyotas with 1- to 3-second pause at bottom
1.8 + . . . + 9 + timer expired (45)

(1.6 + . . . + 9.6 + timer expired (45))

Alternating 1-legged RDLs
1 + . . . + 10 + timer expired (55). Cut rest periods short.

(1 + . . . + 9 + timer expired (45))

5 minutes of thoracic stretching.

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: 8 + 7 + 6 + 5 + 5 (31)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz Pro and pronated grip
2 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip. Narrowed grip by a hand’s width on each side.)

4 Likes
493

2022.8.14

88,5 kg

Morning: Undulating Block Round 2 Week 2 Day 3: Pull Supersets

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Pull-ups (pronated grip, slow negatives)
5.8, 5.8

(5.8, 5.8)

&

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

(12, 12)

Let-me-ins (towel rows) with long lever and 4- to 6-sec contraction at top
5.8, 5.8

(5.8, 5.8)

&

Let-me-ups (inverted bodyweight rows) with Fa tGrisz One
8tf, 8tf + 6tf (r-p)

(8tf, 8tf + 6tf (r-p))

Let-me-ups (inverted bodyweight rows) with Fat Gripz One, supinated grip and feet elevated, slow negatives
5.8, 5.8

(5.8, 5.8)

&

Let-me-ins (towel rows) with long lever and palms up
12, 12

(12, 12tf)

5 minutes of thoracic stretching

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: 8 + 7 + 6 + 6 + 5 (32)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz Pro and pronated grip
2 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip. Narrowed grip by a hand’s width on each side.)

3 Likes
494

2022.8.15

89,0 kg

Morning: Undulating Block Round 2 Week 2 Day 4: Core Interval Sets

Warm-up

3-minute timer. One set for each exercise to failure in the 6- to 12-rep range.

Leg lifts with hands on chest
3 x 12.4

(3 x 12 last set with arms overhead)

Supermans
3 x 12.5

(12.2, 12.5, 12.5)

Bicycles — slowly, controlled
10, 10, 10tf

(10,10tf, 10tf)

Hyperextensions with hands under chin
3 x 12.6

(3 x 12.6)

5 minutes of thoracic stretching.

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 22 Supinated grip: 8 + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip. Narrowed grip by a hand’s width on each side.)

3 Likes
495

2022.8.16

87,8 kg

Morning: Undulating Block Round 2 Week 2 Day 5: Easy Conditioning

Warm-up

As many rounds as possible in 20 minutes with no rest.

6 let-me-ups (inverted rows) with Fat Gripz One, knees bent, and feet flat on floor
12 alternating side lunges
8 push-ups

Managed 9 rounds.

5 minutes of thoracic stretching.

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 23 Supinated grip: 8 + 8 + 7 + 6 + 5 (34)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip Narrowed grip by a hand’s width on each side.)

3 Likes
496

2022.8.18

89,5 kg

Morning: Undulating Block Round 2 Week 3 Day 1: Push Interval Sets

Warm-up

3-minute timer. One set for each exercise to failure in the 6- to 12-rep range.

Push-ups with feet elevated
8, 9, 7f

(6, 8, 6f)

Chinese push-ups with hands elevated
12 (chair), 8 (first step), 12(f) (first step — good!)

(6, 12, 12 (second step). Left shoulder twinge on first set.)

Close-grip push-ups with hands elevated
8, 10f, 8f (chair)

7f, 9f, 5f (chair)

Assisted dips
12, 12(f), 12(f)

(12, 12, 12(f))

5 minutes of thoracic stretching.

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: 8 + 7 + 6 + 5 + 4 (30)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip. Narrowed grip to shoulder width for higher tension.)

3 Likes
497

2022.8.19

88,4 kg

Morning: Undulating Block Round 2 Week 3 Day 2: Leg Tabatas

Warm-up

20 seconds of exercise + 10 seconds of rest for 8 rounds. Complete 4 minutes of one exercise before moving to the next.

Iron Mikes
8 x 4 each side

(5 x 3 + 3 x 4 each side)

Side jumps
8 x 6 each side

(8 x 6 each side)

Squats
8 x 8

(8 x 8)

5 minutes of thoracic stretching.

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 Neutral grip: 8 + 7 + 6 + 5 + 5 (31)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz Pro and pronated grip
2 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip. Narrowed grip to shoulder width.)

Ran out of time to post this yesterday.

3 Likes
498

2022.8.20

88,7 kg

Morning: Undulating Block Round 2 Week 3 Day 3: Pull Ladders

Warm-up

7,5-minute timer. Prescribed rest interval = work interval for each set

Let-me-ups (inverted rows) with Fat Gripz One
1 + . . . + 6 + 5 + . . . +1 + 2 + 3 + 4 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + timer expired (59)

(1 + . . . + 6 + 5 + . . . +1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + timer expired (60))

Let-me-ins (towel rows) with long lever
1 + . . . + 9 + 8 + 7 + timer expired (60)

(1 + . . . + 9 + 8 + 7 + timer expired (60))

Let-me-ups (inverted rows) with Fat Gripz One and reverse grip
1 + . . . + 6 + 5 + . . . + 1 + . . . + 4tf + . . . + 1 + 2 + 3 + 2 + 1 + timer expired (59)

(1 + . . . + 6 + 5 + . . . + 1 + . . . + 4 + . . . + 1 + 2 + 3 + timer expired (56))

Let-me-ins (towel rows) with palms up and long lever
1 + . . . + 8 + 7 + . . . + 2 + timer expired (63)

(1 + . . . + 8 + 7 + . . . + 3 + timer expired (61))

5 minutes of thoracic stretching.

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: 8 + 7 + 6 + 6 + 5 (32)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz Pro and pronated grip
2 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip. Narrowed grip to shoulder width.

Today went better than expected. Really had to psych myself up to this afternoon’s session . . . and, for once, it actually worked!

3 Likes
499

2022.8.21

89,5 kg

Morning — Undulating Block Round 2 Week 3 Day 4: Core Supersets

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Hanging leg lifts with knees bent
5.8, 5.8

(5.8, 5.8)

&

Iron crosses with knees bent
12, 12

(12, 12)

Alternating one-legged hip extensions
5.8, 5.8

(5.8, 5.8)

&

Supermans
12.6, 12.6

(12.6, 12.6)

V-ups
5.8, 5.8

(5.8, 5.8)

&

Russian Twists
12, 12

(12, 12)

5 minutes of thoracic stretching

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 22 Supinated grip: 8 + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip. Narrowed grip to shoulder width.)

3 Likes
500

2022.8.22

88,9 kg

Morning: Undulating Block Round 2 Week 3 Day 5: Easy Conditioning

As many rounds as possible in 20 minutes with no rest.

6 let-me-ups (inverted rows) with Fat Gripz One, knees bent, and feet flat on floor
12 alternating side lunges
8 push-ups

Managed 9 rounds.

5 minutes of thoracic stretching.

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 23 Supinated grip: 8 + 8 + 7 + 6 + 5 (34)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip. Narrowed grip to shoulder width.)

Ran out of time to post this yesterday.

3 Likes