Keeping My Head Down, Doing My Thing

Training Training Logs
561

2022.11.29

91,3 kg

Early morning: Easy cardio

65-minutes on the treadmill at the gym for a 5,6 km walk through southern Germany and southern Spain at an average speed of 5,5 km/h and an average heart rate of 104 bpm.

Morning — Undulating Block Round 4 Week 4 Day 1: Push Supersets

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)
(5.8, 5.8)
(5.8, 5.8)

&

Shove-offs
12, 12

(12, 12)
(12, 12)
(12, 12)

Military press with feet lowered by one step
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(3, 3 feet on floor)

&

Overhead presses
12, 12

(12, 12)
(12, 12)
(12, 12)

Close-grip push-ups with feet elevated
3f, 4(f)

(5.8(f), 2f + 1(f) r-p)
(5.8, 4.8(f))
(5.8, 4.8(f))

&

Assisted dips
12 (f), 12 (f)

(12(f), 8(f) + 6(f) r-p)
(12, 8f + 5(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.

I’m experimenting a bit to find a daily routine that works around meals, work commitments, and life in general. I think I will settle on resistance training in the morning, PLP in the afternoon, and easy cardio in the evening.

Tonight I have dinner reservations with friends, so the new plan goes into effect tomorrow.

3 Likes
562

2022.11.30

90,7 kg

Morning: Undulating Block Round 4 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 8.6

(3 x 8.6)
(3 x 10.6)
(8.6, 8.6, 10.6)

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

(3 x 10.8)
(3 x 10.8)
(8.8, 10.8, 10.8)

Toyotas with 4- to 6-sec pause at bottom
10.8, 12.8, 10.8

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

1-legged RDLs on pillow
3 x 12

(3 x 12)
(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.

I am dead tired today, for some reason. I’m skipping cardio tonight for an early dinner and then bed.

3 Likes
563

2022.12.1

91,0 kg

Morning: Undulating Block Round 4 Week 4 Day 3: Pull Tabatas

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

(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)
(8 x 6)

Squats
8 x 9

(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.

Evening: Easy cardio

65-minute, 5.8-km walk on the treadmill at the gym through Tuscany at an average speed of 5.3 km/h and an average heart rate of 112 bpm.

3 Likes
564

2022.12.2

90,2 kg

Morning: Undulating Block Round 3 Week 4 Day 4: Core Ladders

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

Bicycles
1 + . . . + 6 + 5 + . . . + 1 + . . . + 5 + 4 + 3 + timer expired (57)

(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 + . . . + 10 + timer expired (55). Shortened some rest periods.

(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
1.4 + . . . + 9 + timer expired (45). Shortened some rest periods.

(.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))
(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.

Evening: Easy cardio

65-minute, 23.5-km stationary bike ride at the gym through Champagne at an average heart rate of 113 bpm.

Ran out of time to post this yesterday.

3 Likes
565

2022.12.5

93,5 kg

Morning:

This fell through today. I had to spend the morning dealing with repairmen.

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.

Band pull-aparts with pronated grip: 3 x 12
Band pull-aparts with tucked elbows and supinated grip: 3 x 12

Today was a strange day. I woke up at 02:00 and couldn’t sleep, so I worked until 06:00 and then went back to bed for a short while. I managed to do the afternoon workout and then was going to go and walk on a treadmill this evening but I’m fading fast, so I’m going to get an early night and tackle things afresh tomorrow.

3 Likes
566

2022.12.6

91,8 kg

Morning: Undulating Block Round 5 Week 1 Day 1: Push Ladders

Warm-up

Chinese push-ups
1 + . . . + 5 + 4 + . . . + 1 + . . . + 4 + 3 + timer expired (37). Hands raised on step.

(1 + . . . + 5 + 4 + . . . + 1 + . . . + 4 + 3 + timer expired (37). Hands raised on step.)

(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.)

Push-ups
1 + . . . + 5 + 4 + . . . + 1 + . . . + 4 + 3 + . . . + 1 + 2 + 3 + 2 + 1 + 2 + 3 + . . . (53). Forgot to start the timer.

(1 + . . . + 5 + 4 + . . . + 1 + . . . + 4 + 3 + . . . + 1 + 2 + 3 + 2 + 1 + timer expired (48))

(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))

Close-grip push-ups
1 + 2 + 3f + failure + rest + 1 + 2 + 1f + 17 x 1 + timer expired (27). Singles are a respectable way to go too . . .

(1 + 2 + 3 + failure + rest + failure + longer rest + 2 + 2f + rest + 9 x 1 + failure + rest + timer expired (19))

(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.)

Seated dips
1 + . . . + 6 + 5 + . . . + 1 + . . . + 4 + 3 + . . . + 1 + 2 + . . . + 4 + timer expired (60) + 3. I really wanted to match the reps from last time.

(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))

5 minutes of thoracic stretching.

For me, push ladders are always soul-crushing. I’m happy with today.

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.

Band pull-aparts with pronated grip: 3 x 12
Band pull-aparts with tucked elbows and supinated grip: 3 x 12

Evening: Easy cardio

65-minute, 20.2-km stationary bike ride at the gym through Provence at an average heart rate of 123 bpm.

The heart-rate monitor on the first bike stopped working after about 10 minutes, so I stopped at the halfway point (after 10 km) and switched to a different bike. I set the target heart rate at 125 bpm.

4 Likes
567

2022.12.7

90,0 kg

Morning: Undulating Block Round 5 Week 1 Day 2: Leg Supersets

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)
(12.6, 11.6)

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 — second step, with shoes

(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 (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.

Band pull-aparts with pronated grip: 3 x 12
Band pull-aparts with tucked elbows and supinated grip: 3 x 12

Evening: Easy cardio

65-minute, 5.7-km walk on the treadmill at the gym through the North Island of New Zealand at an average heart rate of 114 bpm.

3 Likes
568

2022.12.8

89,6 kg

Morning: Undulating Block Round 5 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, 8 neutral

(10 pronated, 10 supinated, 7f neutral)
(12 pronated, 12 supinated, 9f neutral)
(9(f) pronated, 9f supinated, 8f neutral)

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

(10tf, 8f, 8tf)
(10tf, 10tf, 11tf)
(3 x 10tf)

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

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

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

(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))

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.

Band pull-aparts with pronated grip: 3 x 12
Band pull-aparts with tucked elbows and supinated grip: 3 x 12

Evening: Easy cardio

65-minute, 5.7-km walk on the treadmill at the gym at an average heart rate of 120 bpm.

3 Likes
569

2022.12.9

89,1 kg

Morning: Undulating Block Round 5 Week 1 Day 4: Core Tabatas

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

Russian Twists
9 + 10 + 10 + 10 + 9 + 9 + 9 + 9 + pain!

(8 x 9)
(8 x 9)
(8 x 9)

Flutter kicks with hands on chest
8 x 10

(8 x 10)
(1 x 8 + 7 x 10)
(8 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.

Band pull-aparts with pronated grip: 3 x 12
Band pull-aparts with tucked elbows and supinated grip: 3 x 12

Evening: Easy cardio

65-minute, 5.7-km walk through southern Bavaria on the treadmill at the gym at an average heart rate of 122 bpm.

3 Likes
570

2022.12.10

90,2 kg

Morning: Full-body supersets

Goblet squats
16 kg (35 lbs) - 12, 12

&

Hip raises
BW - 12, 13

TRX Row
BW - 12, 12

&

Push-ups
BW - 12, 12

“Ski” band-puls

&

Lat pulldowns
64 kg (140 lbs) - 12
59 kg (130 lbs) - 12

Lateral raises
2 x 4,5 kg (10 lbs) - 12, 10

&

Plank jacks
8, 12

Trying something new at the gym. Focus is on addressing some weaknesses, and on developing better body awareness.

3 Likes
571

2022.12.12

93,0 kg

Morning: Full-body supersets

Goblet squats
16 kg (35 lbs) - 12, 12

(16 kg (35 lbs) - 12, 12)

&

Hip raises
BW - 12, 12

(BW - 12, 13)

TRX Row
BW - 12, 12

(BW - 12, 12)

&

Push-ups
BW - 12, 12

(BW - 12, 12)

“Ski” band-puls
2 x 12

&

Lat pulldowns
59 kg (130 lbs) - 12, (64 kg (140 lbs) - 12

(64 kg (140 lbs) - 12, 59 kg (130 lbs) - 12)

Lateral raises
2 x 4,5 kg (10 lbs) - 12, 12

(2 x 4,5 kg (10 lbs) - 12, 10)

&

Plank jacks
2 x 12

(8, 12)

This afternoon’s PLP fell through because of meetings. I’m struggling with a pounding headache, so I might skip cardio tonight. If not, I’ll edit it in.

3 Likes
572

Feel better soon

573

Thanks. These don’t bother me often, but when they do . . . oh, well.

1 Like
574

2022.12.13

91,3 kg

Morning: 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. Timer expired halfway through last set but finished it anyway.

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.

Band pull-aparts with pronated grip: 3 x 12
Band pull-aparts with tucked elbows and supinated grip: 3 x 12

Evening: Easy cardio

65-minute, 5.7-km walk on the treadmill at the gym at an average heart rate of 116 bpm.

3 Likes
575

2022.12.14

90,4 kg

Morning: Full-body supersets

Goblet squats
3 x 12 x 18 kg (35 lbs)

(16 kg (35 lbs) - 12, 12)
(16 kg (35 lbs) - 12, 12)

&

Hip raises
3 x 12 x BW

(BW - 12, 12)
(BW - 12, 13)

TRX Row
3 x 12 x BW

(BW - 12, 12)
(BW - 12, 12)

&

Push-ups
3 x 12 x BW

(BW - 12, 12)
(BW - 12, 12)

“Ski” band-puls
3 x 12

(2 x 12)

&

Lat pulldowns
1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 10 x 64 kg (140 lbs)

(59 kg (130 lbs) - 12, (64 kg (140 lbs) - 12)
(64 kg (140 lbs) - 12, 59 kg (130 lbs) - 12)

Lateral raises
3 x 12 x 4.5 kg (10 lbs)

(2 x 4,5 kg (10 lbs) - 12, 12)
(2 x 4,5 kg (10 lbs) - 12, 10)

&

Plank jacks
3 x 12 x BW

(2 x 12)
(8, 12)

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.

Band pull-aparts with pronated grip: 3 x 12
Band pull-aparts with tucked elbows and supinated grip: 3 x 12

Evening: Easy cardio

65-minute, 5.7-km treadmill walk at the gym, at an average heart rate of 117 bpm.

3 Likes
576

2022.12.15

90,2 kg

Morning: Core Tabatas

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

Russian Twists
4 x 10 + break (exertion headache) + 4 x 10

(9 + 10 + 10 + 10 + 9 + 9 + 9 + 9 + pain!)
(8 x 9)
(8 x 9)

Flutter kicks with hands on chest
8 x 10

(8 x 10)
(8 x 10)
(1 x 8 + 7 x 10)

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.

Band pull-aparts with pronated grip: 3 x 12
Band pull-aparts with tucked elbows and supinated grip: 3 x 12

Evening: Easy cardio

65-minute, 5.7-km walk on the treadmill at the gym at an average heart rate of 116 bpm.

It’s been a bit of a challenging time — just catching up on posting.

3 Likes
577

2022.12.16

90,8 kg

Morning: Full-body supersets

Goblet squats
3 x 12 x 18 kg (35 lbs)

(3 x 12 x 18 kg (35 lbs))
(16 kg (35 lbs) - 12, 12)
(16 kg (35 lbs) - 12, 12)

&

Hip raises
3 x 12 x BW

(3 x 12 x BW)
(BW - 12, 12)
(BW - 12, 13)

TRX Row
3 x 12 x BW

(3 x 12 x BW)
(BW - 12, 12)
(BW - 12, 12)

&

Push-ups
3 x 12 x BW

(3 x 12 x BW)
(BW - 12, 12)
(BW - 12, 12)

“Ski” band-puls
3 x 12

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

&

Lat pulldowns
1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 10 x 64 kg (140 lbs)

(1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 10 x 64 kg (140 lbs))

(59 kg (130 lbs) - 12, (64 kg (140 lbs) - 12)
(64 kg (140 lbs) - 12, 59 kg (130 lbs) - 12)

Lateral raises
3 x 12 x 4.5 kg (10 lbs)

(3 x 12 x 4.5 kg (10 lbs))
(2 x 4,5 kg (10 lbs) - 12, 12)
(2 x 4,5 kg (10 lbs) - 12, 10)

&

Plank jacks
3 x 12 x BW

(3 x 12 x BW)
(2 x 12)
(8, 12)

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: (2 + 4) + 7 + 6 + 6 + 5 + (2) (32)

5 minutes of thoracic stretching.

Band pull-aparts with pronated grip: 3 x 12
Band pull-aparts with tucked elbows and supinated grip: 3 x 12

Evening: Easy cardio

65-minute, 5.7-km walk on the treadmill at the gym at an average heart rate of 117 bpm.

I’m slowly learning how to deal with the exertion headaches. For me, the key seems to be to ramp up the intensity slowly so that blood pressure rises slowly, hence the strange, experimental rep scheme for the PLP.

2 Likes
578

2022.12.17

90,9 kg

Morning: Full-body supersets

Goblet squats
3 x 12 x 11 kg (25 lbs) — plus slow warm-up sets with these

(3 x 12 x 18 kg (35 lbs))
(3 x 12 x 18 kg (35 lbs))
(16 kg (35 lbs) - 12, 12)

&

Hip raises
3 x 12 x BW

(3 x 12 x BW)
(3 x 12 x BW)
(BW - 12, 12)

TRX Row
3 x 12 x BW

(3 x 12 x BW)
(3 x 12 x BW)
(BW - 12, 12)

&

Push-ups
3 x 12 x BW

(3 x 12 x BW)
(3 x 12 x BW)
(BW - 12, 12)

“Ski” band-puls
3 x 12

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

&

Lat pulldowns
1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 12 x 64 kg (140 lbs)

(1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 10 x 64 kg (140 lbs))
(1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 10 x 64 kg (140 lbs))
(59 kg (130 lbs) - 12, (64 kg (140 lbs) - 12)

Lateral raises
3 x 12 x 4.5 kg (10 lbs)

(3 x 12 x 4.5 kg (10 lbs))
(3 x 12 x 4.5 kg (10 lbs))
(2 x 4,5 kg (10 lbs) - 12, 12)

&

Plank jacks
3 x 12 x BW

(3 x 12 x BW)
(3 x 12 x BW)
(2 x 12)

Finished with gentle stretches and mobility work

2 Likes
579

2022.12.19

94,9 kg

Morning:

Server problems at work, so this fell through.

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: (3 + 5) + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching.

Band pull-aparts with pronated grip: 3 x 12
Band pull-aparts with tucked elbows and supinated grip: 3 x 12

Evening: Easy cardio

65-minute, 5.7-km walk through southern Bavaria on the treadmill at the gym at an average heart rate of 118 bpm.

Again, experimenting to find a rep scheme for PLP that builds intensity slowly enough to avoid the exertion headaches. For the time being, I’m just going to have to do what works, even if it’s not ideal because the headaches are blinding and I’d really like to avoid them as much as possible.

3 Likes
580

2022.12.20

91,6 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 12 x 11 kg (25 lbs) — no warm-up sets needed this time

(3 x 12 x 11 kg (25 lbs) — plus slow warm-up sets with these)
(3 x 12 x 18 kg (35 lbs))
(3 x 12 x 18 kg (35 lbs))

&

Hip raises
3 x 12 x BW

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

TRX Row
3 x 12 x BW

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

&

Push-ups
3 x 12 x BW

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

“Ski” band-puls
3 x 12

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

&

Lat pulldowns
1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 12 x 64 kg (140 lbs)

(1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 10 x 64 kg (140 lbs))
(1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 10 x 64 kg (140 lbs))
(1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 10 x 64 kg (140 lbs))

Lateral raises
3 x 12 x 4.5 kg (10 lbs)

(3 x 12 x 4.5 kg (10 lbs))
(3 x 12 x 4.5 kg (10 lbs))
(3 x 12 x 4.5 kg (10 lbs))

&

Plank jacks
3 x 12 x BW

(3 x 12 x BW)
(3 x 12 x BW)
(3 x 12 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 23 Supinated grip: (3) + 8 + 8 + 7 + 6 + 5 (34)

The (3) refers to three full warm-up sets of pull-ups, lunges, and push-ups to raise blood pressure slowly and avoid the exertion headache. It worked.

5 minutes of thoracic stretching.

Band pull-aparts with pronated grip: 3 x 12
Band pull-aparts with tucked elbows and supinated grip: 3 x 12

Evening:

Cardio this evening fell through because the gym closed at 13:00 because of heavy snow and low temperatures.

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