Keeping My Head Down, Doing My Thing

Training Training Logs
601

2023.1.13

91,8 kg

Morning:

Travelling on business this morning, so the morning workout gets pushed to Saturday.

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 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
602

2023.1.14

91,0 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 19 kg (42,5 lbs)

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

&

Hip raises
3 x 15 x 9 kg (20 lbs)

(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)

TRX Row
BW x 14, 13, 13

(BW x 15, 13, 12)
(BW x 14, 13, 12)
(BW x 13, 12, 11)

&

Push-ups
BW x 14, 13, 13

(BW x 15, 13, 12)
(BW x 14, 13, 12)
(BW x 14, 12, 11)

“Ski” band-pulls
3 x 15 x 45 kg (100 lbs) as triceps pushdown shrugs, done as straight sets because all the lat pulldown machines were busy

(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)

&

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

(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))

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)

Subsequently: Easy cardio

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

Since this afternoon’s PLP is a programmed rest day, I did the cardio immediately after the morning workout.

3 Likes
603

2023.1.16

93,9 kg

Morning:

Switching to Tuesday, Thursday, Saturday this week because I see my trainer on Saturday.

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

Subsequently: Easy cardio

65-minute, 6,0-km walk on the treadmill at the gym, at an average heart rate of 120 bpm.

3 Likes
604

2023.1.17

91,9 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 20,4 lg (45 lbs)

(3 x 15 x 19 kg (42,5 lbs))
(3 x 15 x 18 kg (40 lbs))
(3 x 15 x 18 kg (40 lbs))

&

Hip raises
3 x 15 x 11 kg (25 lbs)

3 x 15 x 9 kg (20 lbs)
(3 x 15 x 6,8 kg (15 lbs))
(3 x 15 x 4,5 kg (10 lbs))

TRX Row
BW x 15, 13, 13

(BW x 14, 13, 13)
(BW x 15, 13, 12)
(BW x 14, 13, 12)

&

Push-ups
BW x 15, 13, 13

(BW x 14, 13, 13)
(BW x 15, 13, 12)
(BW x 14, 13, 12)

“Ski” band-pulls
3 x 15 x red band

(3 x 15 x 45 kg (100 lbs) as triceps pushdown shrugs, done as straight sets because all the lat pulldown machines were busy)
(3 x 15 x 45 kg (100 lbs) as lat pulldown shrugs)

&

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

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

Lateral raises
3 x 15 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 20 Pronated grip: (3) + 8 + 7 + 6 + 5 + 5 (31)

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:

Decided to forego cardio because my right hip was annoyed with me for some reason and the previous day’s cardio had been aggravating it.

3 Likes
605

2023.1.18

92,8 kg (drank water during the night, so not dry weight)

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

Resting the cardio on the previous day turned out to be a good decision — today my hip was fine.

3 Likes
606

2023.1.19

91,9 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 18 kg (40 lbs) — no 19- or 20-kg dumbells available this morning

(3 x 15 x 20,4 lg (45 lbs))
(3 x 15 x 19 kg (42,5 lbs))
(3 x 15 x 18 kg (40 lbs))

&

Hip raises
3 x 15 x 11 kg (25 lbs)

(3 x 15 x 11 kg (25 lbs))
3 x 15 x 9 kg (20 lbs)
(3 x 15 x 6,8 kg (15 lbs))

TRX Row
BW x 15, 14, 13

(BW x 15, 13, 13)
(BW x 14, 13, 13)
(BW x 15, 13, 12)

&

Push-ups
BW x 15, 14, 13

(BW x 15, 13, 13)
(BW x 14, 13, 13)
(BW x 15, 13, 12)

“Ski” band-pulls
(3 x 15 x yellow band — what was available)

(3 x 15 x red band)
(3 x 15 x 45 kg (100 lbs) as triceps pushdown shrugs, done as straight sets because all the lat pulldown machines were busy)
(3 x 15 x 45 kg (100 lbs) as lat pulldown shrugs)

&

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

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

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

(3 x 15 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 (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:

Dinner meeting tonight, so foregoing cardio today.

3 Likes
607

2023.1.21

92,7 kg — not dry weight

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 23 kg (50 lbs)

(3 x 15 x 18 kg (40 lbs) — no 19- or 20-kg dumbells available this morning)
(3 x 15 x 20,4 lg (45 lbs))
(3 x 15 x 19 kg (42,5 lbs))

&

Hip raises
3 x 15 x 16 kg (35 lbs) kettleball

(3 x 15 x 11 kg (25 lbs))
(3 x 15 x 11 kg (25 lbs))
(3 x 15 x 9 kg (20 lbs))

TRX Row
BW x 16, 15, 16 (with rest-pause because of shorter rest periods between sets)

(BW x 15, 14, 13)
(BW x 15, 13, 13)
(BW x 14, 13, 13)

&

Push-ups
3 x 16 x BW (with rest-pause because of shorter rest periods between sets)

(BW x 15, 14, 13)
(BW x 15, 13, 13)
(BW x 14, 13, 13)

“Ski” band-pulls
3 x 15 x red band — stop ROM at “attention”; going beyond fires the lats

(3 x 15 x yellow band — what was available)
(3 x 15 x red band)
(3 x 15 x 45 kg (100 lbs) as triceps pushdown shrugs, done as straight sets because all the lat pulldown machines were busy)

&

Lat pulldowns
3 x 15 x 66 kg (145 lbs) (with rest-pause because of shorter rest periods between sets)

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

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

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

&

Plank jacks
3 x 16 x BW

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

Subsequently: Easy cardio

65-minute, 10-km walk?/jog?/run? on the elliptical trainer at an average heart rate of 122 bpm.

Because the time with my trainer is limited, we end up moving through my workout more quickly than I do on my own, so rest periods between sets are shorter than I need.

After the subsequent cardio, I’m finding I’m completely knackered on Saturdays, so I’ll try to squeeze the last PLP of the week in tomorrow instead.

3 Likes
608

2023.1.22

93,7 kg — again, not dry weight

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

Catching up from yesterday. This felt harder than it should have — my heart just wasn’t in it today, but I got it done.

2 Likes
609

2023.1.23

93,6 kg — again, not dry weight

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)

with feet raised on step for push-ups.

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, 10,8-km walk?/jog?/run? on the elliptical trainer at an average heart rate of 123 bpm.

3 Likes
610

2023.1.24

92,5 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 23 kg (50 lbs)

(3 x 15 x 23 kg (50 lbs))
(3 x 15 x 18 kg (40 lbs) — no 19- or 20-kg dumbells available this morning)
(3 x 15 x 20,4 lg (45 lbs))

&

Hip raises
3 x 15 x 16 kg (35 lbs) dumbell

(3 x 15 x 16 kg (35 lbs) kettleball)
(3 x 15 x 11 kg (25 lbs))
(3 x 15 x 11 kg (25 lbs))

TRX Row
1 x 15 x BW, 2 x 12 + 3 (r-p) x BW

(BW x 16, 15, 16 (with rest-pause because of shorter rest periods between sets))
(BW x 15, 14, 13)
(BW x 15, 13, 13)

&

Push-ups
BW x 15, 13 + 2 (r-p), 12 + 3 (r-p)

(3 x 16 x BW (with rest-pause because of shorter rest periods between sets))
(BW x 15, 14, 13)
(BW x 15, 13, 13)

“Ski” band-pulls
3 x 15 x blue band

(3 x 15 x red band — stop ROM at “attention”; going beyond fires the lats)
(3 x 15 x yellow band — what was available)
(3 x 15 x red band)

&

Lat pulldowns
3 x 15 x 66 kg 145 — no r-o!

(3 x 15 x 66 kg (145 lbs) (with rest-pause because of shorter rest periods between sets))
(1 x 15 x 66 kg (145 lbs), 2 x 13 x 66 kg (145 lbs))
(1 x 15 x 64 kg (140 lbs), 2 x 13 x 66 kg (145 lbs))

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

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

&

Plank jacks
3 x 18 x BW

(3 x 16 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)

with feet raised on step for push-ups.

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

3 Likes
611

2023.1.25

92,8 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 21 Pronated grip: (3) + 8 + 7 + 6 + 6 + 5 (32)

with feet raised on step for push-ups.

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

5 minutes of thoracic stretching.

Evening: Easy cardio

65-minutes and 10-km on the elliptical trainer at the gym, at an average heart rate of 122 bpm.

3 Likes
612

2023.1.26

92,3 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 23 kg (50 lbs)

(3 x 15 x 23 kg (50 lbs))
(3 x 15 x 23 kg (50 lbs))
(3 x 15 x 18 kg (40 lbs) — no 19- or 20-kg dumbells available this morning)

&

Hip raises
3 x 15 x 16 kg (35 lbs) dumbell

(3 x 15 x 16 kg (35 lbs) dumbell)
(3 x 15 x 16 kg (35 lbs) kettleball)
(3 x 15 x 11 kg (25 lbs))

TRX Row
BW x 15, 14 + 1 (r-p), 12 + 3 (r-p)

(1 x 15 x BW, 2 x 12 + 3 (r-p) x BW)
(BW x 16, 15, 16 (with rest-pause because of shorter rest periods between sets))
(BW x 15, 14, 13)

&

Push-ups
BW x 15, 13f + 2 (r-p). 12 + 3 (r-p)

(BW x 15, 13 + 2 (r-p), 12 + 3 (r-p))
(3 x 16 x BW (with rest-pause because of shorter rest periods between sets))
(BW x 15, 14, 13)

“Ski” band-pulls
3 x 15 x green band — what was available

(3 x 15 x blue band)
(3 x 15 x red band — stop ROM at “attention”; going beyond fires the lats)
(3 x 15 x yellow band — what was available)

&

Lat pulldowns
3 x 15 x 66 kg (145 lbs) — no r-p!

(3 x 15 x 66 kg (145 lbs) — no r-p!)
(3 x 15 x 66 kg (145 lbs) (with rest-pause because of shorter rest periods between sets))
(1 x 15 x 66 kg (145 lbs), 2 x 13 x 66 kg (145 lbs))

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

(3 x 15 x 6,8 kg (15 lbs) — better!)
(3 x 15 x 6,8 kg (15 lbs))
(3 x 15 x 6,8 kg (15 lbs))

&

Plank jacks
3 x 18 x BW

(3 x 18 x BW)
(3 x 16 x BW)
(3 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)

with feet raised on step for push-ups.

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

5 minutes of thoracic stretching.

Evening: Easy cardio

65-minutes and 11-km on the elliptical trainer at the gym, at an average heart rate of 120 bpm.

3 Likes
613

2023.1.27

91,9 kg

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

with feet raised on step for push-ups.

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

5 minutes of thoracic stretching.

3 Likes
614

2023.1.30

92,6 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 23 kg (50 lbs)

(3 x 15 x 23 kg (50 lbs))
(3 x 15 x 23 kg (50 lbs))
(3 x 15 x 23 kg (50 lbs))

&

Hip raises
3 x 15 x 16 kg (35 lbs) dumbell

(3 x 15 x 16 kg (35 lbs) dumbell)
(3 x 15 x 16 kg (35 lbs) dumbell)
(3 x 15 x 16 kg (35 lbs) kettleball)

TRX Row
BW x 15, 12 + 3 (r-p), 11 + 4 (r-p) — with 2-sec eccentrics

(BW x 15, 14 + 1 (r-p), 12 + 3 (r-p))
(1 x 15 x BW, 2 x 12 + 3 (r-p) x BW)
(BW x 16, 15, 16 (with rest-pause because of shorter rest periods between sets))

&

Push-ups
BW x 15, 15, ? (completely lost count)

(BW x 15, 13f + 2 (r-p). 12 + 3 (r-p))
(BW x 15, 13 + 2 (r-p), 12 + 3 (r-p))
(3 x 16 x BW (with rest-pause because of shorter rest periods between sets))

“Ski” band-pulls
3 x 15 x red band — with 2-sec eccentrics

(3 x 15 x green band — what was available)
(3 x 15 x blue band)
(3 x 15 x red band — stop ROM at “attention”; going beyond fires the lats)

&

Lat pulldowns
2 x 15 x 66 kg (145 lbs), 1 x 10 + 3 (r-p) x 66 kg (145 lbs) — with 2-sec eccentrics

(3 x 15 x 66 kg (145 lbs) — no r-p!)
(3 x 15 x 66 kg (145 lbs) — no r-p!)
(3 x 15 x 66 kg (145 lbs) (with rest-pause because of shorter rest periods between sets))

Lateral raises
2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 3 (r-p) x 6,8 kg (15 lbs) — with 2-sec eccentrics

(3 x 15 x 6,8 kg (15 lbs))
(3 x 15 x 6,8 kg (15 lbs) — better!)
(3 x 15 x 6,8 kg (15 lbs))

&

Plank jacks
3 x 18 x BW

(3 x 18 x BW)
(3 x 18 x BW)
(3 x 16 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)

with feet raised on step for push-ups.

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

5 minutes of thoracic stretching.

Evening: Easy cardio

65-minutes and 12,5-km on the elliptical trainer at the gym, at an average heart rate of 127 bpm.

Best cardio ever (for me)!

3 Likes
615

2023.1.31

91,6 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 23 kg (50 lbs)

(3 x 15 x 23 kg (50 lbs))
(3 x 15 x 23 kg (50 lbs))
(3 x 15 x 23 kg (50 lbs))

&

Hip raises
3 x 15 x 16 kg (35 lbs) dumbell

(3 x 15 x 16 kg (35 lbs) dumbell)
(3 x 15 x 16 kg (35 lbs) dumbell)
(3 x 15 x 16 kg (35 lbs) kettleball)

TRX Row
BW x 12 + 3 (r-p), 12 + 3 (r-p), 10 + 5 (r-p) — with 2-sec eccentrics)

(BW x 15, 12 + 3 (r-p), 11 + 4 (r-p) — with 2-sec eccentrics)
(BW x 15, 14 + 1 (r-p), 12 + 3 (r-p))
(1 x 15 x BW, 2 x 12 + 3 (r-p) x BW)

&

Push-ups
BW x 15, 15, 12 + 3 (r-p)

(BW x 15, 15, ? (completely lost count))
(BW x 15, 13f + 2 (r-p). 12 + 3 (r-p))
(BW x 15, 13 + 2 (r-p), 12 + 3 (r-p))

“Ski” band-pulls
3 x 15 x easy green band (what was available) — with 2-sec eccentrics

(3 x 15 x red band — with 2-sec eccentrics)
(3 x 15 x green band — what was available)
(3 x 15 x blue band)

&

Lat pulldowns
3 x 15 x 66 kg (145 lbs) — with 2-sec eccentrics

(2 x 15 x 66 kg (145 lbs), 1 x 10 + 3 (r-p) x 66 kg (145 lbs) — with 2-sec eccentrics)
(3 x 15 x 66 kg (145 lbs) — no r-p!)
(3 x 15 x 66 kg (145 lbs) — no r-p!)

Lateral raises
3 x 15 x 6,8 kg (15 lbs) — with 2-sec eccentrics

(2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 3 (r-p) x 6,8 kg (15 lbs) — with 2-sec eccentrics)
(3 x 15 x 6,8 kg (15 lbs))
(3 x 15 x 6,8 kg (15 lbs) — better!)

&

Plank jacks
3 x 18 x BW

(3 x 18 x BW)
(3 x 18 x BW)
(3 x 18 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)

with feet raised on step for push-ups.

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

5 minutes of thoracic stretching.

Evening: Easy cardio

65-minutes and 12,9-km on the elliptical trainer at the gym, at an average heart rate of 126 bpm.

3 Likes
616

2023.2.1

92,9 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 21 Pronated grip: (4 absentmindedly) + 8 + 7 + 6 + 6 + 5 (32)

with feet raised on step for push-ups.

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

5 minutes of thoracic stretching.

3 Likes
617

2023.2.2

91,7 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 23 kg (50 lbs)

(3 x 15 x 23 kg (50 lbs))
(3 x 15 x 23 kg (50 lbs))
(3 x 15 x 23 kg (50 lbs))

&

Hip raises
3 x 15 x 16 kg (35 lbs) dumbell

(3 x 15 x 16 kg (35 lbs) dumbell)
(3 x 15 x 16 kg (35 lbs) dumbell)
(3 x 15 x 16 kg (35 lbs) dumbell)

TRX Row
BW x 15, 12 + 3 (r-p), 12 + 3 (r-p) — with 2-sec eccentrics

(BW x 12 + 3 (r-p), 12 + 3 (r-p), 10 + 5 (r-p) — with 2-sec eccentrics))
(BW x 15, 12 + 3 (r-p), 11 + 4 (r-p) — with 2-sec eccentrics)
(BW x 15, 14 + 1 (r-p), 12 + 3 (r-p))

&

Push-ups
BW x 15, 15f, 12 + 3 (r-p)

(BW x 15, 15, 12 + 3 (r-p))
(BW x 15, 15, ? (completely lost count))
(BW x 15, 13f + 2 (r-p). 12 + 3 (r-p))

“Ski” band-pulls
3 x 15 x blue band (what was available) — with 2-sec eccentrics

(3 x 15 x easy green band (what was available) — with 2-sec eccentrics)
(3 x 15 x red band — with 2-sec eccentrics)
(3 x 15 x green band — what was available)

&

Lat pulldowns
2 x 15 x 66 kg (145 lbs), 1 x 12 + 3 (r-p) x 66 kg (145 lbs) — with 2-sec eccentrics)

(3 x 15 x 66 kg (145 lbs) — with 2-sec eccentrics)
(2 x 15 x 66 kg (145 lbs), 1 x 10 + 3 (r-p) x 66 kg (145 lbs) — with 2-sec eccentrics)
(3 x 15 x 66 kg (145 lbs) — no r-p!)

Lateral raises
3 x 15 x 6,8 kg (15 lbs) — with 2-sec eccentrics

(3 x 15 x 6,8 kg (15 lbs) — with 2-sec eccentrics)
(2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 3 (r-p) x 6,8 kg (15 lbs) — with 2-sec eccentrics)
(3 x 15 x 6,8 kg (15 lbs))

&

Plank jacks
3 x 20 x BW

(3 x 18 x BW)
(3 x 18 x BW)
(3 x 18 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)

with feet raised on step for push-ups.

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

5 minutes of thoracic stretching.

Evening: Easy cardio

65-minutes and 12,8-km on the elliptical trainer at the gym, at an average heart rate of 127 bpm.

3 Likes
618

2023.2.3

91,2 kg

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

with feet raised on step for push-ups.

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

5 minutes of thoracic stretching.

3 Likes
619

2023.2.4

91,0 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
1 x 15 x 23 kg (50 lbs), 2 x 15 x 25 kg (55 lbs)

(3 x 15 x 23 kg (50 lbs))
(3 x 15 x 23 kg (50 lbs))
(3 x 15 x 23 kg (50 lbs))

&

Hip raises
3 x 15 x 18 kg (40 lbs) dumbell

(3 x 15 x 16 kg (35 lbs) dumbell)
(3 x 15 x 16 kg (35 lbs) dumbell)
(3 x 15 x 16 kg (35 lbs) dumbell)

TRX Row
BW x 15, 12 + 3 (r-p), 11 + 4 (r-p) — with 2-sec eccentrics

(BW x 15, 12 + 3 (r-p), 12 + 3 (r-p) — with 2-sec eccentrics)
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 10 + 5 (r-p) — with 2-sec eccentrics))
(BW x 15, 12 + 3 (r-p), 11 + 4 (r-p) — with 2-sec eccentrics)

&

Push-ups
BW x 15, 14 + 1 (r-p), 10 + 5 (r-p)

BW x 15, 15f, 12 + 3 (r-p)

(BW x 15, 15, 12 + 3 (r-p))
(BW x 15, 15, ? (completely lost count))
(BW x 15, 13f + 2 (r-p). 12 + 3 (r-p))

“Ski” band-pulls
3 x 15 x yellow band (hurrah!) — with 2-sec eccentrics

(3 x 15 x blue band (what was available) — with 2-sec eccentrics)
(3 x 15 x easy green band (what was available) — with 2-sec eccentrics)
(3 x 15 x red band — with 2-sec eccentrics)

&

Lat pulldowns
1 x 15 x 66 kg (145 lbs), 2 x 12 + 3 (r-p) x 66 kg (145 lbs) — with 2-sec eccentrics

(2 x 15 x 66 kg (145 lbs), 1 x 12 + 3 (r-p) x 66 kg (145 lbs) — with 2-sec eccentrics))
(3 x 15 x 66 kg (145 lbs) — with 2-sec eccentrics)
(2 x 15 x 66 kg (145 lbs), 1 x 10 + 3 (r-p) x 66 kg (145 lbs) — with 2-sec eccentrics)

Lateral raises
3 x 15 x 6,8 kg (15 lbs) — with 2-sec eccentrics

(3 x 15 x 6,8 kg (15 lbs) — with 2-sec eccentrics)
(3 x 15 x 6,8 kg (15 lbs) — with 2-sec eccentrics)
(2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 3 (r-p) x 6,8 kg (15 lbs) — with 2-sec eccentrics)

&

Plank jacks
3 x 20 x BW

(3 x 20 x BW)
(3 x 18 x BW)
(3 x 18 x BW)
(3 x 18 x BW)

Subsequently: Easy cardio

65-minutes and 6,9-km on the treadmill at the gym, at an average heart rate of 120 bpm.

3 Likes
620

2023.1.6

93,1 kg

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)

with feet raised on step for push-ups.

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

5 minutes of thoracic stretching.

Late meetings scuppered my plans for cardio this evening.

3 Likes