Keeping My Head Down, Doing My Thing

Training Training Logs
641

2023.3.9

91,0 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 27 kg (60 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 27 kg (60 lbs) dumbell)
(3 x 15 x 25 kg (55 lbs) dumbell)

TRX Row with 2-sec eccentrics
3 x 15 x BW (first exercise of the day, all benches full)

(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
3 x 15 x BW

(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))

“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 (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))
(3 x 15 x 70 kg (155 lbs) only just!)
(3 x 15 x 70 kg (155 lbs) with slightly longer rest periods)

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 25 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
642

2023.3.10

91,1 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) + 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
643

2023.3.11

91,9 kg

Morning: Full-body supersets

With trainer, so time more limited

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

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

(3 x 15 x BW (first exercise of the day, all benches full))
(BW x 15, 15, 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 12 + 4 (r-p))

&

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

(3 x 15 x BW)
(BW x 15, 15, 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 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 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))
(3 x 15 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 8 kg (17,5 lbs) - finally broke through the curse of being stuck at 7 kg for 2 months

(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 25 x BW

(3 x 25 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 121 bpm.

2 Likes
644

2023.3.13

93,6 kg

Morning: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 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.

Had some work commitments this afternoon so did this afternoon’s PLP in the morning.

2 Likes
645

2023.3.14

93,4 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.

Work is more demanding than usual at the moment, so doing what I can.

3 Likes
646

It’s no fun when that’s the way it has to be, but I love this attitude. Keep up the good work—when you can!

1 Like
647

2023.3.15

92,9 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 27 kg (60 lbs))
(3 x 15 x 27 kg (60 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 27 kg (60 lbs) dumbell)
(3 x 15 x 27 kg (60 lbs) dumbell)

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

(BW x 15, 15, 12 + 3 (r-p))
(3 x 15 x BW (first exercise of the day, all benches full))
(BW x 15, 15, 12 + 5 (r-p))

&

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

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

&

Lat pulldowns with 2-sec eccentrics
1 x 15 x 70 kg (155 lbs), 1 x 15 x 72,5 kg (160 lbs), 1 x 15 x 70 kg (155 lbs) – the last two reprs of the 72,5 kg-set were ugly, it’s definitely too heavy at the moment but I wanted to give it a try

(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 8 kg (17,5 lbs)

(3 x 15 x 8 kg (17,5 lbs))
(3 x 15 x 6,8 kg (15 lbs))
(3 x 15 x 6,8 kg (15 lbs))

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 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 121 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.

3 Likes
648

Thanks! The encouragement means a lot!

1 Like
649

2023.3.16

93,0 kg

Morning: 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.

Switching some things around to accommodate work.

3 Likes
650

2023.3.17

92,0 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 27 kg (60 lbs))
(3 x 15 x 27 kg (60 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 27 kg (60 lbs) dumbell)
(3 x 15 x 27 kg (60 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, 15, 12 + 3 (r-p))
(3 x 15 x BW (first exercise of the day, all benches full))

&

Push-ups
BW x 15, 15, 13 + 4 (r-p)

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

“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)

(1 x 15 x 70 kg (155 lbs), 1 x 15 x 72,5 kg (160 lbs), 1 x 15 x 70 kg (155 lbs) – the last two reprs of the 72,5 kg-set were ugly, it’s definitely too heavy at the moment but I wanted to give it a try)
(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 8 kg (17,5 lbs)

(3 x 15 x 8 kg (17,5 lbs))
(3 x 15 x 8 kg (17,5 lbs))
(3 x 15 x 6,8 kg (15 lbs))

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 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.

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
651

2023.3.18

92,0 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 29,5 kg (65 lbs)

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

&

Hip raises
3 x 15 x 29,5 kg (65 lbs) dumbell

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

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

&

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

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

“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)

(3 x 15 x 70 kg (155 lbs))
(1 x 15 x 70 kg (155 lbs), 1 x 15 x 72,5 kg (160 lbs), 1 x 15 x 70 kg (155 lbs) – the last two reprs of the 72,5 kg-set were ugly, it’s definitely too heavy at the moment but I wanted to give it a try)
(3 x 15 x 70 kg (155 lbs))

Lateral raises with 2-sec eccentrics
3 x 15 x 8 kg (17,5 lbs)

(3 x 15 x 8 kg (17,5 lbs))
(3 x 15 x 8 kg (17,5 lbs))
(3 x 15 x 8 kg (17,5 lbs))

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)

Subsequently: Easy cardio

65-minutes and 6,97-km walk on the treadmill at the gym, at an average heart rate of 121 bpm.

I don’t know what happened today but I was feeling very stressed throughout my workout and struggling for enough air. On paper, it was no worse than the baseline, so for me, that’s a win today.

3 Likes
652

2023.3.20

94,8 kg – this seems implausible to me

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.

For a while now, I’ve been struggling with pain in the left teres major. I think I found the cause today: my pull-up bar has moveable foam-rubber grips. I hadn’t noticed that the left foam-rubber grip for supinated grip had slipped about 0.75 cm (0,3 inch) inward, relative to the right one. So my left hand was gripping more narrowly than the right. When I noticed this after the warm-up set today, I corrected it and the pain was almost completely gone during the subsequent reps and sets. I’m hoping this fixes it.

3 Likes
653

2023.3.21

94,5 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 29,5 kg (65 lbs)

(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 27 kg (60 lbs))
(3 x 15 x 27 kg (60 lbs))

&

Hip raises
3 x 15 x 29,5 kg (65 lbs) dumbell

(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 27 kg (60 lbs) dumbell
(3 x 15 x 27 kg (60 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), 12 + 3 (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, 15, 12 + 5 (r-p)

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

&

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), 1 x 15 x 72,5 kg (160 lbs), 1 x 15 x 70 kg (155 lbs) – the last two reprs of the 72,5 kg-set were ugly, it’s definitely too heavy at the moment but I wanted to give it a try)

Lateral raises with 2-sec eccentrics
3 x 15 x 8 kg (17,5 lbs)

(3 x 15 x 8 kg (17,5 lbs))
(3 x 15 x 8 kg (17,5 lbs))
(3 x 15 x 8 kg (17,5 lbs))

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 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 (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
654

2023.3.22

93,4 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.

3 Likes
655

2023.3.23

93,5 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 29,5 kg (65 lbs)

(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 27 kg (60 lbs))

&

Hip raises
3 x 15 x 29,5 kg (65 lbs) dumbell

(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 27 kg (60 lbs) dumbell)

TRX Row with 2-sec eccentrics
3 x 15 x BW – a trainer was waiting with his client to use the TRX, so I had to rush the last set. Last rep was ugly.

BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)
(BW x 15, 12 + 3 (r-p), 12 + 3 (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 + 5 (r-p))
(BW x 15, 15, 12 + 3 (r-p))
(BW x 15, 15, 13 + 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 red band)
(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))
(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 8 kg (17,5 lbs)

(3 x 15 x 8 kg (17,5 lbs))
(3 x 15 x 8 kg (17,5 lbs))
(3 x 15 x 8 kg (17,5 lbs))

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 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 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
656

2023.3.24

93,7 kg

Work got in the way of everything today, so I ended up postponing.

3 Likes
657

2023.3.25

93,9 kg

Morning: Full-body supersets

Warm-up on rowing machine.

Goblet squats
3 x 15 x 29,5 kg (65 lbs)

(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))
(3 x 15 x 29,5 kg (65 lbs))

&

Hip raises
3 x 15 x 29,5 kg (65 lbs) dumbell

(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)
(3 x 15 x 29,5 kg (65 lbs) dumbell)

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

(3 x 15 x BW – a trainer was waiting with his client to use the TRX, so I had to rush the last set. Last rep was ugly.)
(BW x 15, 12 + 5 (r-p), 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 12 + 3 (r-p))

&

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

(BW x 15, 15, 12 + 5 (r-p))
(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 red band)
(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))
(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 8 kg (17,5 lbs)

(3 x 15 x 8 kg (17,5 lbs))
(3 x 15 x 8 kg (17,5 lbs))
(3 x 15 x 8 kg (17,5 lbs))

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 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.

3 Likes
658

2023.3.27

94,6 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 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
659

@DTX: Thanks so much for stopping by my log! Hope things are going well!

1 Like
660

Your first post resonated with me. I hung around the community posts a while and realized just how helpful and supportive everyone is. And like you, might just need a place to store all the data and maybe everyone once in a while someone will post a comment or offer a suggestion.

2 Likes