LOL! Yes it was! If only they paid ME to do it instead of the other way around! 
1 Like
2022.11.2
88,3 kg
Morning: Undulating Block Round 3 Week 4 Day 3: Pull Tabatas
Early morning: 3 km walk on a treadmill at the gym (yes, now that Iām back in civilisation, I joined a gym!). Approx. 200 kcal.
Later in the morning, still fasted:
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)
8 + 6 + 6 + 5 + 5 + 5 + 5 + 4tf
(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)
(8 x 6)
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 (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 Supinated grip: 7 + 7 + 6 + 5 + 4 (29)
5 minutes of thoracic stretching.
2 Likes
2022.11.3
89,0 kg
Morning: Undulating Block Round 3 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 + . . . + 4 + . . . 1 + . . . + 3 + 3f (cramp) + 2 + timer expired (50)
(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.)
(1.6 + . . . + 9 + timer expired (45). Shortened some rest periods.)
Hello Darlings with hands on chest
1.6 + . . . + 9 + timer expired (45)
(.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))
(1.6 + . . . + 7 + timer expired (28))
5 minutes of thoracic stretching.
Afternoon: PLP
Day 18 Programmed rest day
2 Likes
2022.11.4
88,7 kg
Morning: Undulating Block Round 3 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 (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
2022.11.7
88,3 kg
Morning: Undulating Block Round 4 Week 1 Day 1: Push Ladders
Warm-up
Chinese push-ups
1 + . . . + 5 + 4 + . . . + 1 + . . . + 4 + 3 + timer expired (37). Hands raised on step. Was slower doing these this morning.
(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 + . . . + 4 + 3 + . . . + 1 + 2 + 3 + 2 + 1 + timer expired (48). Nice to have matched the reps from last time.
(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 + 3 + failure + rest + failure + longer rest + 2 + 2f + rest + 9 x 1 + failure + rest + timer expired (19). Predictably awful.
(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 + . . . + 6 + 5 + . . . + 1 + . . . + 4 + 3 + . . . + 1 + 2 + . . . + 4 + 3 + timer expired (63)
(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
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.
Ran out of time to post this yesterday.
Got my first dose of the monkeypox/smallpox vaccine on Saturday. Was expecting a strong immune response but just have some swelling in the injected area, like a spider bite.
Deliberately repeated Day 19 of PLP.
3 Likes
2022.11.8
89,2 kg
Morning: Undulating Block Round 4 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)
(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)
(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)
(5.8, 5.8)
&
Alternating back-lunges with 1- to 3-sec pause at bottom
12.6, 11.6
(12.6, 11.6)
(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)
(5.6, 5.6)
&
Box jumps
12, 12 ā second step, with shoes
(12, 12 ā second step, with shoes)
(12, 12 ā second step, with shoes)
(12, 12 ā 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.
I was afraid of this afternoonās pronated grip on the pull-ups but it went better than expected.
3 Likes
2022.11.9
89,1 kg
Morning: Undulating Block Round 4 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
10 pronated, 10 supinated, 7f neutral
(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, 8f, 8tf
(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)
(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)
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 21 Pronated grip: 8 + 7 + 6 + 6 + 5 (32)
5 minutes of thoracic stretching.
Hmm . . . today was the horror show I had been expecting yesterday. Got through it, though.
3 Likes
2022.11.10
89,7 kg
Morning: Undulating Block Round 4 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)
(8 x 9)
Flutter kicks
8 x 10
(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)
(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.
3 Likes
2022.11.11
90,2 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 23 Supinated grip: 8 + 8 + 7 + 6 + 5 (34)
5 minutes of thoracic stretching.
Afternoon: Undulating Block Round 4 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.
I had a massage scheduled for 12:30 today so I wanted to get the more difficult workout done before that, hence the morning ā afternoon swap.
3 Likes
2022.11.14
91,2 kg
Morning: Undulating Block Round 4 Week 2 Day 1: Push Tabatas
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 + 2 x 6 Ć¼ 2 x 5
(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
8 x 7
(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)
(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.
3 Likes
2022.11.15
89,7 kg
Morning: Undulating Block Round 4 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 + . . . + 8.6 + timer expired during last set but finished anyway (36). Cut rest periods short.
(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 + . . . + 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 + . . . + 8.8 + timer expired (36)
(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 + . . . + 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 (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.
3 Likes
2022.11.17
90,7 kg
Morning: Undulating Block Round 4 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 12.8)
(3 x 12.4)
(3 x 12 last set with arms overhead)
Supermans
3 x 12.6
(3 x 12.6)
(3 x 12.5)
(12.2, 12.5, 12.5)
Bicycles ā slowly, controlled
3 x 10
(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)
(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.
Felt under the weather this morning. But got through it all. Afternoon went better than expected.
3 Likes
2022.11.16
90,4 kg
Morning: Undulating Block Round 4 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)
(5.8, 5.8)
&
Let-me-ins (towel rows) with long lever
12, 12
(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)
(5.8, 5.8)
&
Let-me-ups (inverted bodyweight rows) with Fa tGrisz One
6, 8tf
(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)
(5.8, 5.8)
&
Let-me-ins (towel rows) with long lever and palms up
12, 12
(12, 12)
(12, 12)
(12, 12tf)
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.
Oops! Looks like I forgot to post this one. Better late than never!
3 Likes
2022.11.18
92,0 kg
Morning: Undulating Block Round 4 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.
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.
3 Likes
2022.11.20
92,6 kg
Morning: Undulating Block Round 4 Week 3 Day 1: Push Interval Sets
3-minute timer. One set for each exercise to failure in the 6- to 12-rep range.
Push-ups with feet elevated
3 x 8
(8, 9, 8(f))
(8, 9, 7f)
(6, 8, 6f)
Chinese push-ups with hands elevated
6, 9, 10 /first step)
(6, 9, 10(f) first step)
(12 (chair), 8 (first step), 12(f) (first step))
(6, 12, 12 (second step). Left shoulder twinge on first set.)
Close-grip push-ups with hands elevated
5f, 9(f), 12 (chair)
(9, 10f, 9f chair)
(8, 10f, 8f (chair))
7f, 9f, 5f (chair)
Assisted dips
6-ish, 12, 12
(12, 12, 12(f))
(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.
Tomorrow I have a friend visiting for the day, so I did tomorrowās workout today instead.
Iām doing the morning workout in a new environment, so it took a bit of getting used to.
3 Likes
2022.11.22
90,5 kg
Morning: Undulating Block Round 4 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
(8 x 4 each side)
(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)
(8 x 6 each side)
(8 x 6 each side)
Squats
8 x 8
(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 20 Pronated grip: 8 + 7 + 6 + 5 + 5 (31)
5 minutes of thoracic stretching.
EDIT: So as not to confuse myself later, I fixed some cut-and-paste errors.
3 Likes
2022.11.23
90,5 kg
Morning: Undulating Block Round 4 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 + timer expired (56)
(1 + . . . + 6 + 5 + . . . +1 + 2 + 3 + 4 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 3 + timer expired (64))
(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 +6 + timer expired (66)
(1 + . . . + 9 + 8 + 7 + timer expired (60))
(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 + . . . + 4 + . . . + 1 + 2 + 3 + 2 + timer expired (58)
(1 + . . . + 6 + 5 + . . . + 1 + . . . + 4tf + . . . + 1 + 2 + 3 + 2 + 1 + 2 + 3 + timer expired (64))
(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 + . . . + 9 + 8 + . . . + 5 + timer expired (71)
(1 + . . . + 8 + 7 + . . . + 2 + timer expired (63))
(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.
3 Likes
2022.11.24
89,6 kg
Morning ā Undulating Block Round 4 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)
(5.8, 5.8)
(5.8, 5.8)
&
Iron crosses with knees bent
12, 12
(12, 12)
(12, 12)
(12, 12)
Alternating one-legged hip extensions
5.8, 5.8
(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)
&
Supermans
12.6, 12.6
(12.6, 12.6)
(12.6, 12.6)
(12.6, 12.6)
V-ups
5.8, 5.8
(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)
&
Russian Twists
12, 12
(12, 12)
(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.
3 Likes
2022.11.26
89,3 kg
Morning ā Cardio
30 minutes on the stationary bike at the gym for about 11 km and an average heart rate of 100 bpm.
2022.11.27
91,4 kg
Morning ā Cardio
65 minutes on the stationary bike at the gym for 22,5 km and an average heart rate of 100 bpm.
I woke up on Friday feeling very under the weather, so I spent most of the day sleeping. To keep moving through the weekend, I decided just to do some old-fashioned cardio.
4 Likes
2022.11.28
91,9 kg
Morning: Undulating Block Round 4 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.
Catching up on Fridayās missed day.
EDIT:
Evening: Easy cardio
65 minutes on the stationary bike at the gym for a 22.7 km ride through the beautiful Languedoc-Roussillon at an average heart rate of 107 bpm.
There was an intense and loud spin class going on in the studio right beside me which proved to be very motivating. 
3 Likes