Keeping My Head Down, Doing My Thing

Training Training Logs
581

2022.12.21

90,7 kg

Morning: Full-body supersets

Warm-up on rowing machine. Pushed a little too hard so exertion headache started here.

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

(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))

&

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)

Struggled with exertion headache throughout but managed to finish everything.

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: (3) + 8 + 7 + 6 + 5 + 4 (30)

Once again, (3) refers to a warm-up set of pull-ups, reverse lunges, and push-ups, to raise blood pressure gradually.

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, 5.8-km treadmill walk at the gym, at an average heart rate of 118 bpm. Was able to increase the walking speed to achieve this.

3 Likes
582

2022.12.22

91,0 kg

Morning Easy cardio

65-minute, 5.85-km treadmill walk at the gym, at an average heart rate of 119 bpm.

Afternoon:

This fell through because of meetings.

Evening: Easy cardio

65-minute, 5.9-km treadmill walk at the gym, at an average heart rate of 119 bpm.

This morning, I wanted to find a core workout I could do that doesn’t aggravate my exertion headaches, but ran out of time to do so, so opted for the treadmill instead.

3 Likes
583

2022.12.23

91,3 kg

Today was supposed to be another gym workout, but the gym was closed because of snow and low temperatures.

I was feeling knackered anyway, so opted to take the day off.

3 Likes
584

2022.12.24

91,1 kg

Morning: Full-body supersets

Warm-up on rowing machine. Didn’t push quite hard enough here, so exertion headache started later in the workout. Finding the right balance is proving to be tricky because it seems to depend on the day . . .

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) — no warm-up sets needed this time)
(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)

&

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-pulls — no bands available at 07:00 this morning, so opted for shrugs on the Lat Pulldown machine instead.
1 x 10 x 64 kg/140 lbs, 1 x 10 x 36 kg/80 lbs, 1 x 12 x 23 kg/50 lbs (burning the forearms!)

(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)

The exertion headache set in during the TRX Rows and stuck around after that but managed to finish everything. I’m somewhat frustrated that I’m able neither to increase the weight nor the reps without risk at the moment.

Subsequently: Easy cardio

65-minute, 5.8-km treadmill walk at the gym, at an average heart rate of 117 bpm. Had to lower the target heart rate to 120 bpm because of the headache.

Because the gym was closing early today, I had to move my evening workout earlier.

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: (3 + 5) + 7 + 6 + 5 + 5 (31)

Decided to try as many reps as I could get before my head complained. Today it was 5, so I split the first set into 5 + 3. Eight reps in a single set wasn’t happening without my head exploding.

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

3 Likes
585

2022.12.26

91,7 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
1 x 12 x 11 kg (25 lbs), 1 x 13 x 11 kg (25 lbs), 1 x 15 x 11 kg (25 lbs) — no warm-up sets needed this time

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

&

Hip raises
BW x 12, 13, 15

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

TRX Row
BW x 12, 13, 13

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

&

Push-ups
BW x 12, 13, 13

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

“Ski” band-pulls
12, 12, 13 — red band

(No bands available at 07:00 this morning, so opted for shrugs on the Lat Pulldown machine instead.
1 x 10 x 64 kg/140 lbs, 1 x 10 x 36 kg/80 lbs, 1 x 12 x 23 kg/50 lbs (burning the forearms!))
(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 13 x 64 kg (140 lbs)

(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))

Lateral raises
4.5 kg (10 lbs) x 12, 13, 15

(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
BW x 12, 13, 15

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

Subsequently: Easy cardio

65-minute, 5.7-km treadmill walk at the gym, at an average heart rate of 119 bpm.

Because the gym was closing early today, I had to move my evening workout earlier again.

Afternoon:

This fell through because I was visiting with friends for the afternoon and for dinner.

3 Likes
586

2022.12.27

92,3 kg

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: (3 + 6) + 7 + 6 + 6 + 5 (32)

Decided once again to try as many reps as I could get before my head complained. Today it was 6, but because I split the first set, I’m not counting the extra rep.

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

Subsequently: Easy cardio

65-minute, 5.65-km treadmill walk at the gym, at an average heart rate of 116 bpm.

Slept in, and then was meeting friends for dinner, so did both workouts in the afternoon.

3 Likes
587

2022.12.28

92,0 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 11 kg (25 lbs)

(1 x 12 x 11 kg (25 lbs), 1 x 13 x 11 kg (25 lbs), 1 x 15 x 11 kg (25 lbs) — no warm-up sets needed this time)
(3 x 12 x 11 kg (25 lbs) — no warm-up sets needed this time)
(3 x 12 x 11 kg (25 lbs) — no warm-up sets needed this time)

&

Hip raises
3 x 15 x BW

(BW x 12, 13, 15)
(3 x 12 x BW)
(3 x 12 x BW)

TRX Row
BW x 13. 13. 12

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

&

Push-ups
BW x 13, 13, 12

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

“Ski” band-pulls
3 x 13 x red band

(12, 12, 13 — red band)
(No bands available at 07:00 this morning, so opted for shrugs on the Lat Pulldown machine instead.
1 x 10 x 64 kg/140 lbs, 1 x 10 x 36 kg/80 lbs, 1 x 12 x 23 kg/50 lbs (burning the forearms!))
(3 x 12)

&

Lat pulldowns
1 x 13 x 59 kg (130 lbs), 1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs)

(1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs))
(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))

Lateral raises
3 x 15 x 4.5 kg (10 lbs)

(4.5 kg (10 lbs) x 12, 13, 15)
(3 x 12 x 4.5 kg (10 lbs))
(3 x 12 x 4.5 kg (10 lbs))

&

Plank jacks
3 x 15 x BW

(BW x 12, 13, 15)
(3 x 12 x BW)
(3 x 12 x BW)

Subsequently: Easy cardio

65-minute, 5.8-km treadmill walk at the gym, at an average heart rate of 118 bpm.

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) + 8 + 7 + 7 + 6 + 5 (33) — not counting the warm-up set

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, 5.8-km treadmill walk at the gym, at an average heart rate of 118 bpm.

This was a good day. I felt good and so I did some extra work. Slept like a stone!

3 Likes
588

2022.12.29

90,3 kg

Morning:

Rest day. I slept in.

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 + 6) + 8 + 7 + 6 + 5 (34) — not counting the extra rep in the warm-up set

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, 5.8-km treadmill walk at the gym, at an average heart rate of 118 bpm.

3 Likes
589

2022.12.30

90,8 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 12 x 16 kg (35 lbs)

(3 x 15 x 11 kg (25 lbs))
(1 x 12 x 11 kg (25 lbs), 1 x 13 x 11 kg (25 lbs), 1 x 15 x 11 kg (25 lbs) — no warm-up sets needed this time)
(3 x 12 x 11 kg (25 lbs) — no warm-up sets needed this time)

&

Hip raises
3 x 12 x BW

(3 x 15 x BW)
(BW x 12, 13, 15)
(3 x 12 x BW)

TRX Row
3 x 13 x BW

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

&

Push-ups
3 x 13 x BW

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

“Ski” band-pulls
3 x 15 as triceps push-down shrug (no bands available)

(3 x 13 x red band)
(12, 12, 13 — red band)
(No bands available at 07:00 this morning, so opted for shrugs on the Lat Pulldown machine instead.
1 x 10 x 64 kg/140 lbs, 1 x 10 x 36 kg/80 lbs, 1 x 12 x 23 kg/50 lbs (burning the forearms!))

&

Lat pulldowns
2 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs)

(1 x 13 x 59 kg (130 lbs), 1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs))
(1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs))
(1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 12 x 64 kg (140 lbs))

Lateral raises
3 x 15 x 4,5 kg (10 lbs) — no 6 kg (12,5 lbs) dumbbells available

(3 x 15 x 4.5 kg (10 lbs))
(4.5 kg (10 lbs) x 12, 13, 15)
(3 x 12 x 4.5 kg (10 lbs))

&

Plank jacks
3 x 15 x BW

(3 x 15 x BW)
(BW x 12, 13, 15)
(3 x 12 x BW)

Subsequently: Easy cardio

65-minute, 5.9-km treadmill walk at the gym, at an average heart rate of 117 bpm.

3 Likes
590

2023.1.1

91,5 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
16 kg (35 lbs) x 12, 13, 15

(3 x 12 x 16 kg (35 lbs))
(3 x 15 x 11 kg (25 lbs))
(1 x 12 x 11 kg (25 lbs), 1 x 13 x 11 kg (25 lbs), 1 x 15 x 11 kg (25 lbs) — no warm-up sets needed this time)

&

Hip raises
BW x 12, 13, 15

(3 x 12 x BW)
(3 x 15 x BW)
(BW x 12, 13, 15)

TRX Row
3 x 13 x BW

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

&

Push-ups
3 x 13 x BW

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

“Ski” band-pulls
3 x 13 x blue band

(3 x 15 as triceps push-down shrug (no bands available))
(3 x 13 x red band)
(12, 12, 13 — red band)

&

Lat pulldowns
1 x 13 x 59 kg (130 lbs), 2 x 13 x 64 kg (140 lbs)

(2 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs))
(1 x 13 x 59 kg (130 lbs), 1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs))
(1 x 12 x 59 kg (130 lbs), 1 x 12 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs))

Lateral raises
1 x 12 x 6 kg (12,5 lbs), 2 x 15 x 6 kg (12,5 lbs)

(3 x 15 x 4,5 kg (10 lbs) — no 6 kg (12,5 lbs) dumbbells available)
(3 x 15 x 4.5 kg (10 lbs))
(4.5 kg (10 lbs) x 12, 13, 15)

&

Plank jacks
1 x 12 x BW, 2 x 15 x BW

(3 x 15 x BW)
(3 x 15 x BW)
(BW x 12, 13, 15)

Subsequently: Easy cardio

65-minute, 5.9-km treadmill walk at the gym, at an average heart rate of 118 bpm.

Happy New Year to all!

3 Likes
591

2023.1.2

91,4 kg

Morning:

Programmed rest day.

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: (3) + 8 + 7 + 6 + 5 + 4 (30)

Once again, (3) refers to a warm-up set of pull-ups, reverse lunges, and push-ups, to help raise blood pressure gradually and avoid the exertion headache.

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:

Forgot to check the holiday hours and got to the gym too late, to find the doors locked 15 minutes before closing. No easy cardio tonight.

2 Likes
592

2023.1.3

91,0 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 16 kg (35 lbs)

(16 kg (35 lbs) x 12, 13, 15)
(3 x 12 x 16 kg (35 lbs))
(3 x 15 x 11 kg (25 lbs))

&

Hip raises
3 x 15 x BW

(BW x 12, 13, 15)
(3 x 12 x BW)
(3 x 15 x BW)

TRX Row
3 x 13 x BW

(3 x 13 x BW)
(3 x 13 x BW)
(BW x 13. 13. 12)

&

Push-ups
3 x 13 x BW

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

“Ski” band-pulls
3 x 13 x red band

(3 x 13 x blue band)
(3 x 15 as triceps push-down shrug (no bands available))
(3 x 13 x red band)

&

Lat pulldowns
1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs), 1 x 13 x 66 kg (145 lbs)

(1 x 13 x 59 kg (130 lbs), 2 x 13 x 64 kg (140 lbs))
(2 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs))
(1 x 13 x 59 kg (130 lbs), 1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs))

Lateral raises
3 x 15 x 6,8 kg (15 lbs)

(1 x 12 x 6 kg (12,5 lbs), 2 x 15 x 6 kg (12,5 lbs))
(3 x 15 x 4,5 kg (10 lbs) — no 6 kg (12,5 lbs) dumbbells available)
(3 x 12 x 4.5 kg (10 lbs))

&

Plank jacks
3 x 12 x BW

(1 x 12 x BW, 2 x 15 x BW)
(3 x 15 x BW)
(3 x 15 x BW)

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: (3) + 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, 5.9-km treadmill walk at the gym, at an average heart rate of 119 bpm.

This was a good day! My exertion headaches left me alone all day today and I was able to push a little harder than I would have otherwise.

4 Likes
593

2023.1.4

90,2 kg

Morning:

Programmed rest day and I had doctor’s appointments.

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: (3) + 8 + 7 + 6 + 6 + 5 (32)

This went very well.

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:

This fell through because of late meetings.

3 Likes
594

2023.1.5

91,0 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 16 kg (35 lbs)

(3 x 15 x 16 kg (35 lbs))
(16 kg (35 lbs) x 12, 13, 15)
(3 x 12 x 16 kg (35 lbs))

&

Hip raises
3 x 15 x BW

(3 x 15 x BW)
(BW x 12, 13, 15)
(3 x 12 x BW)

TRX Row
BW x 14, 13, 12

(3 x 13 x BW)
(3 x 13 x BW)
(3 x 13 x BW)

&

Push-ups
BW x 14, 13, 12

(3 x 13 x BW)
(3 x 13 x BW)
(3 x 13 x BW)

“Ski” band-pulls
3 x 15 as lat pulldown shrugs — no bands available this morning

(3 x 13 x red band)
(3 x 13 x blue band)
(3 x 15 as triceps push-down shrug (no bands available))

&

Lat pulldowns
1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs), 1 x 13 x 66 kg (145 lbs)

(1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs), 1 x 13 x 66 kg (145 lbs))
(1 x 13 x 59 kg (130 lbs), 2 x 13 x 64 kg (140 lbs))
(2 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs))

Lateral raises
3 x 12 x 6,8 kg (15 lbs)

(3 x 12 x 6,8 kg (15 lbs))
(1 x 12 x 6 kg (12,5 lbs), 2 x 15 x 6 kg (12,5 lbs))
(3 x 15 x 4,5 kg (10 lbs) — no 6 kg (12,5 lbs) dumbbells available)

&

Plank jacks
3 x 15 x BW

(3 x 12 x BW)
(1 x 12 x BW, 2 x 15 x BW)
(3 x 15 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 22 Supinated grip: (3) + 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, 25-km stationary bike ride at the gym, at an average heart rate of 119 bpm.

No treadmills available this evening. The stationary bike is a mediaeval torture device that leaves my hands numb, my feet numb, my . . . um . . . seat numb . . . But I did it — after having to change bikes twice after the warm-up because bits and pieces weren’t working. Gold star for me! :slight_smile:

4 Likes
595

2023.1.6

91,0 kg

Morning:

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 23 Supinated grip: (3) + 8 + 8 + 7 + 6 + 5 (34) — not counting the warm-up set

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

3 Likes
596

2023.1.7

92,4 kg

Afternoon: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 18 kg (40 lbs)

(3 x 15 x 16 kg (35 lbs))
(3 x 15 x 16 kg (35 lbs))
(16 kg (35 lbs) x 12, 13, 15)

&

Hip raises
3 x 15 x BW — add DB next time

(3 x 15 x BW)
(3 x 15 x BW)
(BW x 12, 13, 15)

TRX Row
BW x 13, 12, 11

(BW x 14, 13, 12)
(3 x 13 x BW)
(3 x 13 x BW)

&

Push-ups
BW x 14, 12, 11

(BW x 14, 13, 12)
(3 x 13 x BW)
(3 x 13 x BW)

“Ski” band-pulls
Done as triceps pushdown shrugs — trainer and I experimented, so didn’t count the reps

(3 x 15 as lat pulldown shrugs — no bands available this morning)
(3 x 13 x red band)
(3 x 13 x blue band)

&

Lat pulldowns
1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs), 1 x 13 x 66 kg (145 lbs)

(1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs), 1 x 13 x 66 kg (145 lbs))
(1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs), 1 x 13 x 66 kg (145 lbs))

Lateral raises
3 x 12 x 6,8 kg (15 lbs)

(3 x 12 x 6,8 kg (15 lbs))
(3 x 12 x 6,8 kg (15 lbs))
(1 x 12 x 6 kg (12,5 lbs), 2 x 15 x 6 kg (12,5 lbs))

&

Plank jacks
3 x 15 x BW

(3 x 15 x BW)
(3 x 12 x BW)
(1 x 12 x BW, 2 x 15 x BW)

Subsequently: Easy cardio

65-minute, 5,7 km walk on treadmill at an average heart rate of 118 bpm.

Trainer had to move our session from the morning to the afternoon, hence the change.

3 Likes
597

2023.1.9

93,3 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 18 kg (40 lbs)

(3 x 15 x 18 kg (40 lbs))
(3 x 15 x 16 kg (35 lbs))
(3 x 15 x 16 kg (35 lbs))

&

Hip raises
3 x 15 x 4,5 kg (10 lbs)

(3 x 15 x BW — add DB next time)
(3 x 15 x BW)
(3 x 15 x BW)

TRX Row
BW x 14, 13, 12

(BW x 13, 12, 11)
(BW x 14, 13, 12)
(3 x 13 x BW)
(3 x 13 x BW)

&

Push-ups
(BW x 14, 13, 12)

(BW x 14, 12, 11)
(BW x 14, 13, 12)
(3 x 13 x BW)

“Ski” band-pulls
3 x 15 x 45 kg (100 lbs) as triceps pushdown shrugs

(Done as triceps pushdown shrugs — trainer and I experimented, so didn’t count the reps)
(3 x 15 as lat pulldown shrugs — no bands available this morning)
(3 x 13 x red band)

&

Lat pulldowns
1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs), 1 x 13 x 66 kg (145 lbs)

(1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs), 1 x 13 x 66 kg (145 lbs))
(1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs), 1 x 13 x 66 kg (145 lbs))

Lateral raises
3 x 12 x 6,8 kg (15 lbs)

(3 x 12 x 6,8 kg (15 lbs))
(3 x 12 x 6,8 kg (15 lbs))
(3 x 12 x 6,8 kg (15 lbs))

&

Plank jacks
3 x 15 x BW

(3 x 15 x BW)
(3 x 15 x BW)
(3 x 12 x BW)

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: (3) + 8 + 7 + 6 + 5 + 4 (30)

Once again, (3) refers to a warm-up set of pull-ups, reverse lunges, and push-ups, to help raise blood pressure gradually and avoid the exertion headache.

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, 25-km stationary bike ride at the gym, at an average heart rate of 115 bpm.

No treadmills available again tonight, so the mediaeval torture device it was again. Had to change bikes twice because the heart-rate sensors weren’t working.

3 Likes
598

2023.1.10

91,3 kg

Morning:

Programmed rest day.

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: (3) + 8 + 7 + 6 + 5 + 5 (31)

5 minutes of thoracic stretching.

Band pull-aparts with pronated grip: 2 x 12, 1 x 13 (doubled the band over)

Band pull-aparts with tucked elbows and supinated grip: 3 x 12 (doubled the band over, small ROM).

Evening: Easy cardio

65-minute, 7-km walk on the elliptical trainer at the gym, at an average heart rate of 117 bpm.

No treadmills available again tonight. My first time on an elliptical trainer. It takes some getting used to, and I found it challenging to get my heart rate up but that’s probably just me being unfamiliar with it. It’s easier on the joints than the stationary bike.

3 Likes
599

2023.1.11

91,0 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 18 kg (40 lbs)

(3 x 15 x 18 kg (40 lbs))
(3 x 15 x 18 kg (40 lbs))
(3 x 15 x 16 kg (35 lbs))

&

Hip raises
3 x 15 x 6,8 kg (15 lbs)

(3 x 15 x 4,5 kg (10 lbs))
(3 x 15 x BW — add DB next time)
(3 x 15 x BW)

TRX Row
BW x 15, 13, 12

(BW x 14, 13, 12)
(BW x 13, 12, 11)
(BW x 14, 13, 12)

&

Push-ups
BW x 15, 13, 12

(BW x 14, 13, 12)
(BW x 14, 12, 11)
(BW x 14, 13, 12)

“Ski” band-pulls
3 x 15 x 45 kg (100 lbs) as lat pulldown shrugs

(3 x 15 x 45 kg (100 lbs) as triceps pushdown shrugs)
(Done as triceps pushdown shrugs — trainer and I experimented, so didn’t count the reps)
(3 x 15 as lat pulldown shrugs — no bands available this morning)

&

Lat pulldowns
1 x 15 x 64 kg (140 lbs), 2 x 13 x 66 kg (145 lbs)

(1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs), 1 x 13 x 66 kg (145 lbs))
(1 x 13 x 61 kg (135 lbs), 1 x 13 x 64 kg (140 lbs), 1 x 13 x 66 kg (145 lbs))

Lateral raises
3 x 12 x 6,8 kg (15 lbs)

(3 x 12 x 6,8 kg (15 lbs))
(3 x 12 x 6,8 kg (15 lbs))
(3 x 12 x 6,8 kg (15 lbs))

&

Plank jacks
3 x 15 x BW

(3 x 15 x BW)
(3 x 15 x BW)
(3 x 15 x BW)

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: (3) + 8 + 7 + 6 + 6 + 5 (32)

5 minutes of thoracic stretching.

Band pull-aparts with pronated grip: 3 x 15
Band pull-aparts with tucked elbows and supinated grip: 3 x 15

Evening: Easy cardio

65-minute, 5.8-km walk on the treadmill at the gym, at an average heart rate of 118 bpm.

3 Likes
600

2023.1.12

89,8 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: (3) + 8 + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching.

Band pull-aparts with pronated grip: 3 x 15
Band pull-aparts with tucked elbows and supinated grip: 3 x 15

Evening:

Had a late meeting that ran into dinner, so no cardio tonight.

3 Likes