Keeping My Head Down, Doing My Thing

Training Training Logs
621

2023.2.7

92,4 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 25 kg (55 lbs)

(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))

&

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

(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)

TRX Row with 2-sec eccentrics
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)

(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))

&

Push-ups
3 x 15 x BW

(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))

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

(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)

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 68 kg (150 lbs)

(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)

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

(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)

&

Plank jacks
3 x 20 x BW

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

Subsequently: Easy cardio

65-minutes and 6,92-km on the treadmill at the gym, at an average heart rate of 119 bpm.

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.

4 Likes
622

2023.2.8

92,2 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.

3 Likes
623

2023.2.9

91,8 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 25 kg (55 lbs)

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

&

Hip raises
3 x 15 x 20,5 kg (45 lbs) dumbell

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

TRX Row with 2-sec eccentrics
BW x 15, 13 + 5 (r-p), 12 + 5 (r-p)

(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(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)

&

Push-ups
3 x 15 x BW — failure on the last rep

(3 x 15 x BW)
(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))

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

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

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 68 kg (150 lbs)

(3 x 15 x 68 kg (150 lbs))
(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))

Lateral raises with 2-sec eccentrics
2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 5 (r-p) x 6,8 kg (15 lbs)

(2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 6 (r-p) x 6,8 kg (15 lbs))
(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)

&

Plank jacks
3 x 20 x BW

(3 x 20 x BW)
(3 x 20 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 119 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)

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
624

2023.2.11

92,1 kg

Morning: Full-body supersets (with trainer)

Warm-up on rowing machine.

Goblet squats
3 x 15 x 25 kg (55 lbs)

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

&

Hip raises
3 x 15 x 18 kg (40 lbs) dumbell — no 20,5 kg dumbells available

(3 x 15 x 20,5 kg (45 lbs) dumbell)
(3 x 15 x 18 kg (40 lbs) dumbell)
(3 x 15 x 18 kg (40 lbs) dumbell)

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

(BW x 15, 13 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 11 + 4 (r-p) — with 2-sec eccentrics)

&

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

(3 x 15 x BW — failure on the last rep)
(3 x 15 x BW)
(BW x 15, 14 + 1 (r-p), 10 + 5 (r-p))
(BW x 15, 15f, 12 + 3 (r-p))

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

(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x yellow band (hurrah!) — with 2-sec eccentrics)

&

Lat pulldowns with 2-sec eccentrics
1 x 15 x 68 kg (150 lbs), 2 x 15 x 70 kg (155 lbs)

(3 x 15 x 68 kg (150 lbs))
(3 x 15 x 68 kg (150 lbs))
(1 x 15 x 66 kg (145 lbs), 2 x 12 + 3 (r-p) x 66 kg (145 lbs) — with 2-sec eccentrics)

Lateral raises with 2-sec eccentrics
1 x 15 x 6,8 kg (15 lbs), 2 x 12 + 5 (r-p) x 6,8 kg (15 lbs)

(2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 5 (r-p) x 6,8 kg (15 lbs))
(2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 6 (r-p) x 6,8 kg (15 lbs))
(3 x 15 x 6,8 kg (15 lbs) — with 2-sec eccentrics)

&

Plank jacks
3 x 20 x BW

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

Subsequently: Easy cardio

65-minutes and 6,99-km on the treadmill at the gym, at an average heart rate of 121 bpm.

3 Likes
625

2023.2.13

93,7 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
626

2023.2.14

93,8 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 25 kg (55 lbs)

(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))

&

Hip raises
3 x 15 x 20,5 kg (45 lbs) dumbell

(3 x 15 x 18 kg (40 lbs) dumbell — no 20,5 kg dumbells available)
(3 x 15 x 20,5 kg (45 lbs) dumbell)
(3 x 15 x 18 kg (40 lbs) dumbell)

TRX Row with 2-sec eccentrics
BW x 13 + 4 (r-p), 12 + 5 (r-p), 12 + 5 (r-p)

(BW x 15, 12 + 3 (r-p), 11 + 4 (r-p) — short of time)
(BW x 15, 13 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))

&

Push-ups
BW x 15, 15, 12 + 5 (r-p)

(BW x 15, 15, 12 + 3 (r-p))
(3 x 15 x BW — failure on the last rep)
(3 x 15 x BW)
(BW x 15, 14 + 1 (r-p), 10 + 5 (r-p))

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

(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
1 x 15 x 70 kg (155 lbs), 2 x 12 + 3 (r-p) x 70 kg (155 lbs)

(1 x 15 x 68 kg (150 lbs), 2 x 15 x 70 kg (155 lbs))
(3 x 15 x 68 kg (150 lbs))
(3 x 15 x 68 kg (150 lbs))

Lateral raises 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)

(1 x 15 x 6,8 kg (15 lbs), 2 x 12 + 5 (r-p) x 6,8 kg (15 lbs))
(2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 5 (r-p) x 6,8 kg (15 lbs))
(2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 6 (r-p) x 6,8 kg (15 lbs))

&

Plank jacks
3 x 20 x BW

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

Subsequently: Easy cardio

65-minutes and 6,95-km on the treadmill at the gym, at an average heart rate of 120 bpm.

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.

Despite this not looking very different than any other workout on paper, this morning was truly awful. I was fighting nausea throughout and having to rest longer between sets. But I got it done, incident-free. Pre-workout carbs (banana) and I do not mix.

3 Likes
627

2023.2.15

90,6 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 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.

3 Likes
628

2023.2.16

92,4 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 23 kg (50 lbs) — no larger dumbells available this morning

(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))

&

Hip raises
3 x 15 x 23 kg (50 lbs) dumbell

(3 x 15 x 20,5 kg (45 lbs) dumbell)
(3 x 15 x 18 kg (40 lbs) dumbell — no 20,5 kg dumbells available)
(3 x 15 x 20,5 kg (45 lbs) dumbell)

TRX Row with 2-sec eccentrics
BW x 15, 15, 13 + 5 (r-p)

(BW x 13 + 4 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 11 + 4 (r-p) — short of time)
(BW x 15, 13 + 5 (r-p), 12 + 5 (r-p))

&

Push-ups
3 x 15 x BW — failure on the last rep

(BW x 15, 15, 12 + 5 (r-p))
(BW x 15, 15, 12 + 3 (r-p))
(3 x 15 x BW — failure on the last rep)

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

(3 x 15 x blue band (what was available))
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 70 kg (155 lbs)

(1 x 15 x 70 kg (155 lbs), 2 x 12 + 3 (r-p) x 70 kg (155 lbs))
(1 x 15 x 68 kg (150 lbs), 2 x 15 x 70 kg (155 lbs))
(3 x 15 x 68 kg (150 lbs))

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

(2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 3 (r-p) x 6,8 kg (15 lbs))
(1 x 15 x 6,8 kg (15 lbs), 2 x 12 + 5 (r-p) x 6,8 kg (15 lbs))
(2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 5 (r-p) x 6,8 kg (15 lbs))

&

Plank jacks
3 x 20 x BW

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

Subsequently: Easy cardio

65-minutes and 6,91-km on the treadmill at the gym, at an average heart rate of 120 bpm.

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.

3 Likes
629

2023.2.17

92,6 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 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.

3 Likes
630

2023.2.18

92,5 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 25 kg (55 lbs)

(3 x 15 x 23 kg (50 lbs) — no larger dumbells available this morning)
(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))

&

Hip raises
3 x 15 x 25 kg (55 lbs) dumbell

(3 x 15 x 23 kg (50 lbs) dumbell)
(3 x 15 x 20,5 kg (45 lbs) dumbell)
(3 x 15 x 18 kg (40 lbs) dumbell — no 20,5 kg dumbells available)

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

(BW x 15, 15, 13 + 5 (r-p))
(BW x 13 + 4 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 11 + 4 (r-p) — short of time)

&

Push-ups
3 x 15 x BW

(3 x 15 x BW — failure on the last rep)
(BW x 15, 15, 12 + 5 (r-p))
(BW x 15, 15, 12 + 3 (r-p))

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

(3 x 15 x red band)
(3 x 15 x blue band (what was available))
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 70 kg (155 lbs)

(3 x 15 x 70 kg (155 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 + 3 (r-p) x 70 kg (155 lbs))
(1 x 15 x 68 kg (150 lbs), 2 x 15 x 70 kg (155 lbs))

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

(3 x 15 x 6,8 kg (15 lbs))
(2 x 15 x 6,8 kg (15 lbs), 1 x 12 + 3 (r-p) x 6,8 kg (15 lbs))
(1 x 15 x 6,8 kg (15 lbs), 2 x 12 + 5 (r-p) x 6,8 kg (15 lbs))

&

Plank jacks
3 x 20 x BW

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

Subsequently: Easy cardio

65-minutes and 6,92-km on the treadmill at the gym, at an average heart rate of 120 bpm.

3 Likes
631

2023.2.21

93,3 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
632

2023.2.22

92,1 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 25 kg (55 lbs)

(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 23 kg (50 lbs) — no larger dumbells available this morning)
(3 x 15 x 25 kg (55 lbs))

&

Hip raises
3 x 15 x 25 kg (55 lbs) dumbell

(3 x 15 x 25 kg (55 lbs) dumbell)
(3 x 15 x 23 kg (50 lbs) dumbell)
(3 x 15 x 20,5 kg (45 lbs) dumbell)

TRX Row with 2-sec eccentrics
BW x 15, 13 + 5 (r-p), 12 + 5 (r-p)

(BW x 15, 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 15, 15, 13 + 5 (r-p))
(BW x 13 + 4 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))

&

Push-ups
3 x 15 x BW

(3 x 15 x BW)
(3 x 15 x BW — failure on the last rep)
(BW x 15, 15, 12 + 5 (r-p))

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

(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x blue band (what was available))

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 70 kg (155 lbs)

(3 x 15 x 70 kg (155 lbs))
(3 x 15 x 70 kg (155 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 + 3 (r-p) x 70 kg (155 lbs))

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

&

Plank jacks
3 x 20 x BW

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

Subsequently: Easy cardio

65-minutes and 6,98-km walk on the treadmill at the gym, at an average heart rate of 120 bpm.

3 Likes
633

2023.2.24

92,0 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 25 kg (55 lbs)

(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 23 kg (50 lbs) — no larger dumbells available this morning)

&

Hip raises
3 x 15 x 25 kg (55 lbs) dumbell

(3 x 15 x 25 kg (55 lbs) dumbell)
(3 x 15 x 25 kg (55 lbs) dumbell)
(3 x 15 x 23 kg (50 lbs) dumbell)

TRX Row with 2-sec eccentrics
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)

(BW x 15, 13 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 15, 15, 13 + 5 (r-p))

&

Push-ups
3 x 15 x BW — failure on the last set

(3 x 15 x BW)
(3 x 15 x BW)
(3 x 15 x BW — failure on the last rep)

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

(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 70 kg (155 lbs) — only just!

(3 x 15 x 70 kg (155 lbs))
(3 x 15 x 70 kg (155 lbs))
(3 x 15 x 70 kg (155 lbs))

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

&

Plank jacks
3 x 20 x BW

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

Rushing to catch a plane for a business trip through Monday, so no cardio today.

2 Likes
634

2023.2.28

91,9 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 25 kg (55 lbs)

(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))

&

Hip raises
3 x 15 x 25 kg (55 lbs) dumbell

(3 x 15 x 25 kg (55 lbs) dumbell)
(3 x 15 x 25 kg (55 lbs) dumbell)
(3 x 15 x 23 kg (50 lbs) dumbell)

TRX Row with 2-sec eccentrics
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)

(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 13 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 11 + 4 (r-p))

&

Push-ups
3 x 15 x BW — failure on the last set

(3 x 15 x BW — failure on the last set)
(3 x 15 x BW)
(3 x 15 x BW)

“Ski” band-pulls with 2-sec eccentrics
3 x 15 x blue band (no others available)

(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
2 x 15 x 70 kg (155 lbs), 1 x 12 + 4 (r-p) x 70 kg (155 lbs)

(3 x 15 x 70 kg (155 lbs) — only just!)
(3 x 15 x 70 kg (155 lbs))
(3 x 15 x 70 kg (155 lbs))

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

&

Plank jacks
3 x 20 x BW

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

Subsequently: Easy cardio

65-minutes and 6,97-km walk on the treadmill at the gym, at an average heart rate of 120 bpm.

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.

2 Likes
635

2023.3.1

91,4 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 25 kg (55 lbs)

(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))

&

Hip raises
3 x 15 x 25 kg (55 lbs) dumbell

(3 x 15 x 25 kg (55 lbs) dumbell)
(3 x 15 x 25 kg (55 lbs) dumbell)
(3 x 15 x 25 kg (55 lbs) dumbell)

TRX Row with 2-sec eccentrics
BW x 15, 15, 12 + 5 (r-p)

(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 13 + 5 (r-p), 12 + 5 (r-p))

&

Push-ups
BW x 15, 15, 12 + 4 (r-p)

(3 x 15 x BW — failure on the last set)
(3 x 15 x BW — failure on the last set)
(3 x 15 x BW)

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

(3 x 15 x blue band (no others available))
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
2 x 15 x 70 kg (155 lbs), 1 x 12 + 4 (r-p) x 70 kg (155 lbs)

(2 x 15 x 70 kg (155 lbs), 1 x 12 + 4 (r-p) x 70 kg (155 lbs))
(3 x 15 x 70 kg (155 lbs) — only just!)
(3 x 15 x 70 kg (155 lbs))

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

&

Plank jacks
3 x 20 x BW

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

Subsequently: Easy cardio

65-minutes and 6,98-km walk on the treadmill at the gym, at an average heart rate of 121 bpm.

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.

2 Likes
636

2023.3.2

90,9 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 25 kg (55 lbs)

(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))

&

Hip raises
3 x 15 x 25 kg (55 lbs) dumbell

(3 x 15 x 25 kg (55 lbs) dumbell)
(3 x 15 x 25 kg (55 lbs) dumbell)
(3 x 15 x 25 kg (55 lbs) dumbell)

TRX Row with 2-sec eccentrics
BW x 15, 15, 12 + 5 (r-p)

(BW x 15, 15, 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))

&

Push-ups
BW x 15, 15f, 12 + 4 (r-p)

(BW x 15, 15, 12 + 4 (r-p))
(3 x 15 x BW — failure on the last set)
(3 x 15 x BW — failure on the last set)

“Ski” band-pulls with 2-sec eccentrics
3 x 15 x blue band (no others available)

(3 x 15 x yellow band)
(3 x 15 x blue band (no others available))
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 70 kg (155 lbs) with slightly longer rest periods

(2 x 15 x 70 kg (155 lbs), 1 x 12 + 4 (r-p) x 70 kg (155 lbs))
(2 x 15 x 70 kg (155 lbs), 1 x 12 + 4 (r-p) x 70 kg (155 lbs))
(3 x 15 x 70 kg (155 lbs) — only just!)

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

&

Plank jacks
3 x 20 x BW

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

Subsequently: Easy cardio

65-minutes and 6,98-km walk on the treadmill at the gym, at an average heart rate of 121 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)

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.

Doing these on consecutive days is not ideal but I’m making up for lost travel time, in order to get the “tonnage” in. It went better than I expected today but I’m bushed.

2 Likes
637

2023.3.3

91,3 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.

2 Likes
638

2023.3.4

92,2 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 27 kg (60 lbs)

(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))

&

Hip raises
3 x 15 x 27 kg (60 lbs) dumbell

(3 x 15 x 25 kg (55 lbs) dumbell)
(3 x 15 x 25 kg (55 lbs) dumbell)
(3 x 15 x 25 kg (55 lbs) dumbell)

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

(BW x 15, 15, 12 + 5 (r-p))
(BW x 15, 15, 12 + 5 (r-p))
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))

&

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

(BW x 15, 15f, 12 + 4 (r-p))
(BW x 15, 15, 12 + 4 (r-p))
(3 x 15 x BW — failure on the last set)

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

(3 x 15 x blue band (no others available))
(3 x 15 x yellow band)
(3 x 15 x blue band (no others available))

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 70 kg (155 lbs)

(3 x 15 x 70 kg (155 lbs) with slightly longer rest periods)
(2 x 15 x 70 kg (155 lbs), 1 x 12 + 4 (r-p) x 70 kg (155 lbs))
(2 x 15 x 70 kg (155 lbs), 1 x 12 + 4 (r-p) x 70 kg (155 lbs))

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

&

Plank jacks
3 x 20 x BW

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

Subsequently: Easy cardio

65-minutes and 6,97-km walk on the treadmill at the gym, at an average heart rate of 120 bpm.

2 Likes
639

2023.3.7

92,5 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 27 kg (60 lbs)

(3 x 15 x 27 kg (60 lbs))
(3 x 15 x 25 kg (55 lbs))
(3 x 15 x 25 kg (55 lbs))

&

Hip raises
3 x 15 x 27 kg (60 lbs) dumbell

(3 x 15 x 27 kg (60 lbs) dumbell)
(3 x 15 x 25 kg (55 lbs) dumbell)
(3 x 15 x 25 kg (55 lbs) dumbell)

TRX Row with 2-sec eccentrics
BW x 15, 15, 12 + 5 (r-p)

(BW x 15, 12 + 3 (r-p), 12 + 4 (r-p))
(BW x 15, 15, 12 + 5 (r-p))
(BW x 15, 15, 12 + 5 (r-p))

&

Push-ups
BW x 15, 15, 12 + 5 (r-p)

(BW x 15, 12 + 3 (r-p), 12 + 3 (r-p))
(BW x 15, 15f, 12 + 4 (r-p))
(BW x 15, 15, 12 + 4 (r-p))

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

(3 x 15 x red band)
(3 x 15 x blue band (no others available))
(3 x 15 x yellow band)

&

Lat pulldowns with 2-sec eccentrics
3 x 15 x 70 kg (155 lbs)

(3 x 15 x 70 kg (155 lbs) only just!)
(3 x 15 x 70 kg (155 lbs) with slightly longer rest periods)
(2 x 15 x 70 kg (155 lbs), 1 x 12 + 4 (r-p) x 70 kg (155 lbs))

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

&

Plank jacks
3 x 20 x BW

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

Subsequently: Easy cardio

65-minutes and 6,97-km walk on the treadmill at the gym, at an average heart rate of 120 bpm.

Had to deal with a work emergency during the afternoon, so was forced to forego PLP.

2 Likes
640

2023.3.8

91,9 kg

Morning: 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.

Afternoon: Easy cardio

65-minutes and 6,97-km walk on the treadmill at the gym, at an average heart rate of 120 bpm.

Bit of a strange day today but I have work commitments this evening so had to rearrange things a little bit.

2 Likes