Keeping My Head Down, Doing My Thing

Training Training Logs
501

2022.8.24

88,4 kg

Morning — Undulating Block Round 2 Week 4 Day 1: Push 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.

Push-ups with feet elevated and 1- to 3-sec pause at bottom
5.8, 5.8

(5.8, 5.8)

&

Shove-offs
12, 12

(12, 12)

Military press with feet lowered by one step
5.8, 5.8

(3, 3 feet on floor)

&

Overhead presses
12, 12

(12, 12)

Close-grip push-ups with feet elevated
5.8, 4.8(f)

(5.8, 4.8(f))

&

Assisted dips
12, 8(f) + 6(f) r-p

(12, 8f + 5(f) r-p)

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. Narrowed grip to shoulder width.)

Good day today!

4 Likes
502

:slight_smile:

1 Like
503

2022.8.25

90,4 kg

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

Warm-up

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

Bulgarian split-squats with 1- to 3-sec pause at bottom
3 x 10.6

(8.6, 8.6, 10.6)

Side lunges with 4- to 6-sec pause at bottom
3 x 10.8

(8.8, 10.8, 10.8)

Toyotas with 4- to 6-sec pause at bottom
3 x 12.8

(12.8, 12.8, 12.8)

1-legged RDLs on pillow
3 x 12

(12, 12, 12)

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 10.6 (one set each of pronated, neutral, supinated grip. Narrowed grip to shoulder width.)

2 Likes
504

2022.8.26

89,0 kg

Morning: Undulating Block Round 2 Week 4 Day 3: Pull 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.

Let-me-ups (vertical rows)
2 x 8 + 6 + 4 x 5 + 4tf

(2 x 8 + 6 + 4 x 5 + 3f)

Let-me-ins with long lever
8 x 6

(8 x 6)

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 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 10.6 (one set each of pronated, neutral, supinated grip. Narrowed grip to shoulder width.)

3 Likes
505

2022.8.28

90,6 kg

Morning: Undulating Block Round 2 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 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + timer expired (56)

(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.

(1.6 + . . . + 9 + timer expired (45). Shortened some rest periods.)

Hello Darlings with hands on chest
1.6 + . . . + 9 + timer expired (45)

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

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

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

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 12.6 (one set each of pronated, neutral, supinated grip. Narrowed grip to shoulder width.)

3 Likes
506

2022.8.29

89,3 kg

Morning: Undulating Block Round 2 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 10 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
507

2022.8.31

89,3 kg

Morning: Undulating Block Round 3 Week 1 Day 1: Push Ladders

Warm-up

Chinese push-ups
1 + . . . + 5 + 4 + . . . + 1 + . . . + 5 + 4 + . . . + 1 + 2 + 3 + timer expired (54). Feet lowered on first step.

(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 + 3 + 2 + 1 + 2 + 2f + 2 + 1 + 2 + 3 + 2 + 1 + timer expired (48)

(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 + failure + rest + 1 + 2 + 3 + failure + rest + 2 + 3 + 2 + failure + rest + 1 + 1 + 1 + 1 + 1 + 1 + timer expired (22). One short of last time!

(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 + 2 + timer expired (66)

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

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

5 minutes of thoracic stretching.

Afternoon: PLP

This fell through. In addition to the usual month-end madness, I am buying property and had to remain available to the real-estate agent this afternoon since the seller’s deadline for acceptance of the offer is tonight.

3 Likes
508

Good luck!

(Is that what you say in instances like this? “Break a leg!” just doesn’t feel right.)

In any case, I hope things go your way.

509

Thanks. After a lot of to-ing and fro-ing, the offer was accepted. Let’s hope everything goes smoothly and the subjects can come off as scheduled on the fourteenth of this month.

1 Like
510

2022.9.2

89,1 kg

Morning: Undulating Block Round 3 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)
(5.8, 5.8)

&

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

(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)
(5.8, 5.8)

&

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

(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)
(5.6, 5.6)

&

Box jumps
12, 12 — second step, with shoes

(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 (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. Narrowed grip to shoulder width.)

3 Likes
511

2022.9.3

89,2 kg

Morning: Undulating Block Round 3 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
12 pronated, 12 supinated, 9f neutral

(9(f) pronated, 9f supinated, 8f neutral)
(12tf pronated, 10(f) supinated, 8(f) neutral)

Let-me-ups (inverted rows) with Fat Gripz One
10tf, 10tf, 11tf

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

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

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

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

(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 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 10.6 (one set each of pronated, supinated, neutral grip. Narrowed grip to shoulder width.)

Despite a terrible night’s sleep, this went surprisingly well.

3 Likes
512

2022.9.4

89,3 kg

Morning: Undulating Block Round 3 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)
(8 x 9)

Flutter kicks
1 x 8 + 7 x 10

(8 x 8)
(1 x 7 + 7 x 8)

Squats
8 x 8

(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 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 10.6 (one set each of pronated, supinated, neutral grip. Narrowed grip to shoulder width.)

Woke up with a sore left knee this morning but it didn’t seem to affect anything today.

3 Likes
513

2022.9.5

88,3 kg

Morning: Undulating Block Round 3 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.

The left knee is fine today but my upper body is feeling very beaten up. Decided to rest this afternoon.

3 Likes
514

2022.9.6

89,7 kg

Morning:

Programmed rest day

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, supinated, neutral grip. Narrowed grip to shoulder width.)

Terrible night’s sleep last night but it didn’t seem to affect things too much.

Started packing up my house today in preparation for my move. Exhausting, especially because after a whole day of packing, it doesn’t look like I’ve packed anything at all yet. Part of the process, probably . . . which I’ve forgotten because I’ve not moved house in more than a decade.

4 Likes
515

2022.8.11

88,7 kg

Morning: Undulating Block Round 3 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
4 x 7 + 4 x 6

(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
3 x 6 + 5 x 7

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

Squats
8 x 8

(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 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 11.6 (one set each of pronated, supinated, neutral grip. Narrowed grip to shoulder width.)

3 Likes
516

2022.9.9

90,3 kg

Morning: Undulating Block Round 3 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
1.6 + . . . + 7.6 + timer expired (28). Cut rest periods short.

(1 + . . . + 8 (without pauses at bottom) + 9.6 (with pauses at bottom) + timer expired. Cut rest periods short.)
(1.6 + . . . + 7.6 + timer expired. Cut rest periods short.)

Alternating side lunges
1 + . . . + 10 + timer expired (55). Cut rest periods short.

(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 + . . . + 9.8 + timer expired (45)

(1.8 + . . . + 9.8 + timer expired (45))
(1.6 + . . . + 9.6 + timer expired (45))

Alternating 1-legged RDLs
1 + . . . + 11 + timer expired (66). Cut rest periods short.

(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 (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

3 Likes
517

For the next two months, my log (and my life) is going to be somewhat chaotic. Moving my business while it continues to operate and moving my house are proving to be — surprise! — extremely stressful. I’m cutting out some exercises for the time being so that I can spend the necessary time working and packing.

My hope is that by November things will return to normal. Until then, I’m in a sort of holding pattern and doing what I can, when I can. I’m also travelling a lot over the next while to get the new home and office spaces ready to be occupied, so there will be gaps here periodically.

3 Likes
518

2022.9.10

89,0 kg

Morning: Undulating Block Round 3 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)
(5.8, 5.8)

&

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

(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)
(5.8, 5.8)

&

Let-me-ups (inverted bodyweight rows) with Fa tGrisz One
9tf, 8tf + 6 tf (r-p)

(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)
(5.8, 5.8)

&

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

(12, 12)
(12, 12tf)

5 minutes of thoracic stretching

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

Ran out of time to post this yesteday.

3 Likes
519

2022.9.11

90,2 kg

Morning: Undulating Block Round 3 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 12.8

(3 x 12.4)
(3 x 12 last set with arms overhead)

Supermans
3 x 12.6

(3 x 12.5)
(12.2, 12.5, 12.5)

Bicycles — slowly, controlled
3 x 10

(10, 10, 10tf)
(10,10tf, 10tf)

Hyperextensions with hands under chin
3 x 12.6

(3 x 12.6)
(3 x 12.6)

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

3 Likes
520

2022.9.12

88,9 kg

Morning: Undulating Block Round 3 Week 2 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.

Everything slow as molasses this morning.

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

Somewhat better this afternoon.

3 Likes