Welcome! Compared to everybody else, I probably really don’t belong here (my workouts are most people’s warm-up), but as you say, everyone has been so kind and supportive that I’m glad I am. 
If you decide to start up a log, please let me know. I’d definitely love to follow along.
2023.3.28
94,4 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 + 5 (r-p) x BW
(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))
&
Push-ups
BW x 15, 15, 12 + 5 (r-p)
(BW x 15, 15, 12 + 3 (r-p))
(BW x 15, 15, 12 + 5 (r-p))
(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
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 6,94-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 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.
2023.3.29
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.
2023.3.30
93,4 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 + 5 (r-p) x BW
(2 x 15 x BW, 1 x 12 + 3 (r-p) x BW)
(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.)
&
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, 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))
(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.
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.
2023.3.31
93,3 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 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.
2023.4.1
94,1 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
BW x 15, 12 + 3 (r-p), 12 + 3 (r-p)
(2 x 15 x BW, 1 x 12 + 3 (r-p) x BW)
(2 x 15 x BW, 1 x 12 + 3 (r-p) x BW)
(2 x 15 x BW, 1 x 12 + 3 (r-p) x BW)
&
Push-ups
BW x 15, 12 + 3 (r-p), 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))
(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
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
2 x 15 x 8 kg (17,5 lbs), 1 x 11 + 4 (r-p) 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 6,95-km walk on the treadmill at the gym, at an average heart rate of 120 bpm.
A poor night’s sleep accounts for the more rapid onset of fatigue during some of the sets. Still, the workout went much better than I expected it to.
2023.4.3
94,8 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 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.
2023.4.4
94,6 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.
Work has been very demanding, so just fitting in what I can, when I can.
2023.4.5
93,6 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
BW x 15, 12 + 5 (r-p), 12 + 5 (r-p)
(BW x 15, 12 + 3 (r-p), 12 + 3 (r-p))
(2 x 15 x BW, 1 x 12 + 3 (r-p) x BW)
(2 x 15 x BW, 1 x 12 + 3 (r-p) x BW)
&
Push-ups
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, 15, 12 + 5 (r-p))
(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
3 x 15 x 70 kg (155 lbs) — this felt heavy today, for some reason
(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)
(2 x 15 x 8 kg (17,5 lbs), 1 x 11 + 4 (r-p) 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 6,94-km walk on the treadmill at the gym, at an average heart rate of 120 bpm.
2023.4.6
94,2 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 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.
2023.4.7
94,1 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
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, 12 + 3 (r-p), 12 + 3 (r-p))
(2 x 15 x BW, 1 x 12 + 3 (r-p) x BW)
&
Push-ups
BW x 15, 12 + 5 (r-p), 12 + 5f (r-p)
(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, 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
3 x 15 x 70 kg (155 lbs) — yesterday, heavy; today, good!
(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))
(2 x 15 x 8 kg (17,5 lbs), 1 x 11 + 4 (r-p) 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.
Glad to see you’re back to posting—we can call of the search party!
2023.4.8
94,9 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
BW x 15, 12 + 3 (r-p), 12 + 3 (r-p) — gym was busy, so trainer and I had to do these last. Ugh!
(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, 12 + 3 (r-p), 12 + 3 (r-p))
&
Push-ups
BW x 12 + 3 (r-p), 12 + 3 (r-p), 12 + 3 (r-p) — done last
(BW x 15, 12 + 5 (r-p), 12 + 5f (r-p))
(BW x 15, 12 + 5 (r-p), 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 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))
(2 x 15 x 8 kg (17,5 lbs), 1 x 11 + 4 (r-p) 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 6,04-km walk on the treadmill at the gym, at an average heart rate of 121 bpm.
LOL! Thanks! It’s been tough to keep up because work has been crazy. But I’ll try to post more regularly now that things are more manageable again.
2023.4.10
95,1 kg — drank water during the night so not a dry weight
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.
2023.4.11
93,7 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
BW x 15, 15, 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))
(BW x 15, 12 + 3 (r-p), 12 + 3 (r-p))
&
Push-ups
BW x 15, 15, 12 + 5f (r-p)
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 12 + 3 (r-p) — done last)
(BW x 15, 12 + 5 (r-p), 12 + 5f (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))
(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 6,05-km walk on the treadmill at the gym, at an average heart rate of 121 bpm.
EDIT: Forgot that I also did that 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)
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.
2023.4.12
93,3 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 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.
2023.4.13
93,9 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.
Another week of just fitting in what I can, when I can because of work.
2023.4.14
94,8 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
BW x 15, 15f, 12 + 5 (r-p)
(BW x 15, 15, 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, 12 + 5 (r-p), 12 + 5 (r-p)
(BW x 15, 15, 12 + 5f (r-p))
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 12 + 3 (r-p) — done last)
(BW x 15, 12 + 5 (r-p), 12 + 5f (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 6,02-km walk on the treadmill at the gym, at an average heart rate of 121 bpm.
EDIT: Hit some key combination that posted this prematurely. Updated to finish posting.
2023.4.15
94,6 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
BW x 15, 12 + 3 (r-p), 12 + 3 (r-p)
(BW x 15, 15f, 12 + 5 (r-p))
(BW x 15, 15, 12 + 5 (r-p))
(BW x 15, 12 + 3 (r-p), 12 + 3 (r-p))
&
Push-ups
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, 15, 12 + 5f (r-p))
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 12 + 3 (r-p) — done last)
“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), 2 x 12 x 72,5 kg (160 lbs) — progress at last!
(3 x 15 x 70 kg (155 lbs))
(3 x 15 x 70 kg (155 lbs))
(3 x 15 x 70 kg (155 lbs))
Overhead press with 2-sec eccentrics *
3 x 12 x 9 kg (20 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 6,04-km walk on the treadmill at the gym, at an average heart rate of 121 bpm.
While it doesn’t look like it in the log, the lat pulldowns are actually helping my pull-ups (I’ve been struggling with an injury to the Teres major/minor for some months now, and it’s finally going away).
Today, I asked my trainer if there was something that would correspondingly help my push-ups improve and since overhead pressing is my weakest exercise (as an office worker, I almost never lift my arms – much less anything else – above my head), he suggested overhead press. We started with a really low weight and reps which I’ll work to increase over time.
Much as I’m something of a plodder by nature, it was nice to do something different for a change.
EDIT: The overhead press was done with two 4,5 kg (10-lb) plates, before I confuse myself!