Keeping My Head Down, Doing My Thing

Training Training Logs
701

2023.5.27

91,5 kg

Morning: Full-body supersets

Goblet squats
BW x 15, 2 x 15 x 16 kg (35 lbs) — oof! Starting over . . .

– Break because of Illness –
(3 x 15 x 32 kg (70 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 16 kg (35 lbs)

– Break because of Illness –
(3 x 15 x 32 kg (70 lbs) dumbell — this is too heavy; I can’t lift the dumbell in one hand while lying down. Had the trainer to help today, though.)
(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 12, 12, 8 + 4 (r-p) — better than expected

– Break because of Illness –
(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 10, 10, 10

– Break because of Illness –
(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, 15f, 12 + 5 (r-p))

“Ski” band-pulls with 2-sec eccentrics
3 x 15 x red band — these are only for activation and MMC of the lower traps, so easy anyway

– Break because of Illness –
(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 12 x 59 kg (130 lbs), 1 x 10 + 2 (r-p) x 68 kg (150 lbs), 1 x 12 x 66 kg (145 lbs) — 68 kg (150 lbs) is too heavy for me right now. This was sobering . . .

– Break because of Illness –
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))

Overhead press with 2-sec eccentrics *
3 x 12 x 9 kg (20 lbs) each side — also sobering

– Break because of Illness –
(3 x 12 x 11 kg (25 lbs) each side)
(3 x 12 x 11 kg (25 lbs) each side)
(3 x 12 x 11 kg (25 lbs) each side)

&

Plank jacks
3 x 25 x BW – better than expected

– Break because of Illness –
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)

Absolutely no energy left for cardio today.

3 Likes
702

2023.5.29

92,4 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 3 Pronated grip: (3) + 5 + 4 + 3 + 3 + 2 (17)

with feet raised on step for push-ups.

5 minutes of thoracic stretching.

3 Likes
703

2023.5.30

91,9 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 22,5 kg (50 lbs) – too easy, can increase the weight next time

(BW x 15, 2 x 15 x 16 kg (35 lbs) — oof! Starting over . . .)
– Break because of Illness –
(3 x 15 x 32 kg (70 lbs))
(3 x 15 x 29,5 kg (65 lbs))

&

Hip raises
3 x 15 x 22,5 kg (50 lbs)

(3 x 15 x 16 kg (35 lbs))
– Break because of Illness –
(3 x 15 x 32 kg (70 lbs) dumbell — this is too heavy; I can’t lift the dumbell in one hand while lying down. Had the trainer to help today, though.)
(3 x 15 x 29,5 kg (65 lbs) dumbell)

TRX Row with 2-sec eccentrics
BW x 15, 12 + 3 (r-p), 10f + 3f + 2f (r-p) – tough, but good!

(BW x 12, 12, 8 + 4 (r-p) — better than expected)
– Break because of Illness –
(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 12 + 3 (r-p), 11 + 4 (r-p), 5f + 3f + 2f + 2 (r-p) – not good, but got through it

(BW x 10, 10, 10)
– Break because of Illness –
(BW x 15, 12 + 3 (r-p), 12 + 3 (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 — these are only for activation and MMC of the lower traps, so easy anyway)
– Break because of Illness –
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
3 x 12 x 66 kg (145 lbs)

(1 x 12 x 59 kg (130 lbs), 1 x 10 + 2 (r-p) x 68 kg (150 lbs), 1 x 12 x 66 kg (145 lbs))
– Break because of Illness –
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))

Overhead press with 2-sec eccentrics *
11 kg (25 lbs) each side x 12, 10 + 2 (r-p), 8f + 4 (r-p) – not good, but better, if that makes sense

(3 x 12 x 9 kg (20 lbs) each side — also sobering)
– Break because of Illness –
(3 x 12 x 11 kg (25 lbs) each side)
(3 x 12 x 11 kg (25 lbs) each side)

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW – better than expected)
– Break because of Illness –
(3 x 25 x BW)
(3 x 25 x BW)

Subsequently: Easy Cardio

65 minutes and 5,8 km walk on the treadmill 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 4 Supinated grip: (3) + 5 + 4 + 4 + 3 + 2 (18)

with feet raised on step for push-ups.

5 minutes of thoracic stretching.

3 Likes
704

2023.5.31

91,8 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 5 Supinated grip: (3) + 5 + 5 + 4 + 3 + 2 (19)

with feet raised on step for push-ups.

5 minutes of thoracic stretching.

3 Likes
705

2023.6.1

92,0 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 27 kg (60 lbs) – happy with this

(3 x 15 x 22,5 kg (50 lbs) – too easy, can increase the weight next time)
(BW x 15, 2 x 15 x 16 kg (35 lbs) — oof! Starting over . . .)
– Break because of Illness –
(3 x 15 x 32 kg (70 lbs))

&

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

(3 x 15 x 22,5 kg (50 lbs))
(3 x 15 x 16 kg (35 lbs))
– Break because of Illness –
(3 x 15 x 32 kg (70 lbs) dumbell — this is too heavy; I can’t lift the dumbell in one hand while lying down. Had the trainer to help today, though.)

TRX Row with 2-sec eccentrics
BW x 15, 11 + 4 (r-p), 11 + 4 (r-p) – getting better

(BW x 15, 12 + 3 (r-p), 10f + 3f + 2f (r-p) – tough, but good!)
(BW x 12, 12, 8 + 4 (r-p) — better than expected)
– Break because of Illness –
(BW x 15, 12 + 3 (r-p), 12 + 3 (r-p))

&

Push-ups
BW x 14 + 1 (r-p), 10f + 3f + 2 (r-p), 8f + 4f + 3 (r-p)

(BW x 12 + 3 (r-p), 11 + 4 (r-p), 5f + 3f + 2f + 2 (r-p) – not good, but got through it)
(BW x 10, 10, 10)
– Break because of Illness –
(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 — these are only for activation and MMC of the lower traps, so easy anyway)
– Break because of Illness –
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
3 x 12 x 66 kg (145 lbs)

(3 x 12 x 66 kg (145 lbs))
(1 x 12 x 59 kg (130 lbs), 1 x 10 + 2 (r-p) x 68 kg (150 lbs), 1 x 12 x 66 kg (145 lbs))
– Break because of Illness –
(1 x 15 x 70 kg (155 lbs), 2 x 12 x 72,5 kg (160 lbs))

Overhead press with 2-sec eccentrics *
11 kg (25 lbs) each side x 12, 12f, 8f + 3f + 1 (r-p) – getting better

(11 kg (25 lbs) each side x 12, 10 + 2 (r-p), 8f + 4 (r-p) – not good, but better, if that makes sense)
(3 x 12 x 9 kg (20 lbs) each side — also sobering)
– Break because of Illness –
(3 x 12 x 11 kg (25 lbs) each side)

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW – better than expected)
– Break because of Illness –
(3 x 25 x BW)

Subsequently: Easy Cardio

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

Afternoon: PLP

Day 6: Rest day

3 Likes
706

2023.6.2

92,2 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 7 Neutral grip: (3) + 6 + 5 + 4 + 3 + 2 (20)

with feet raised on step for push-ups.

5 minutes of thoracic stretching.

3 Likes
707

2023.6.3

92,6 kg

Morning: Full-body supersets

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

(3 x 15 x 27 kg (60 lbs) – happy with this)
(3 x 15 x 22,5 kg (50 lbs) – too easy, can increase the weight next time)
(BW x 15, 2 x 15 x 16 kg (35 lbs) — oof! Starting over . . .)
– Break because of Illness –

&

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

(3 x 15 x 27 kg (60 lbs))
(3 x 15 x 22,5 kg (50 lbs))
(3 x 15 x 16 kg (35 lbs))
– Break because of Illness –

TRX Row with 2-sec eccentrics
BW x 15, 12 + 4 (r-p), 10 + 5 (r-p)

(BW x 15, 11 + 4 (r-p), 11 + 4 (r-p) – getting better)
(BW x 15, 12 + 3 (r-p), 10f + 3f + 2f (r-p) – tough, but good!)
(BW x 12, 12, 8 + 4 (r-p) — better than expected)
– Break because of Illness –

&

Push-ups
BW x 12 + 3 (r-p), 10f + 3f + 2 (r-p), 8f + 4f + 3f + 1 (r-p) – Oof!

(BW x 14 + 1 (r-p), 10f + 3f + 2 (r-p), 8f + 4f + 3 (r-p))
(BW x 12 + 3 (r-p), 11 + 4 (r-p), 5f + 3f + 2f + 2 (r-p) – not good, but got through it)
(BW x 10, 10, 10)
– Break because of Illness –

“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 — these are only for activation and MMC of the lower traps, so easy anyway)
– Break because of Illness –

&

Lat pulldowns with 2-sec eccentrics
1 x 12 x 66 kg (145 lbs), 1 x 15 x 66 kg (145 lbs), 1 x 10 + 5 (r-p) x 66 kg (145 lbs) – This was good!

(3 x 12 x 66 kg (145 lbs))
(3 x 12 x 66 kg (145 lbs))
(1 x 12 x 59 kg (130 lbs), 1 x 10 + 2 (r-p) x 68 kg (150 lbs), 1 x 12 x 66 kg (145 lbs))
– Break because of Illness –

Overhead press with 2-sec eccentrics *
11 kg (25 lbs) each side x 12, 9 + 3 (r-p), 12 – happy with this

(11 kg (25 lbs) each side x 12, 12f, 8f + 3f + 1 (r-p) – getting better)
(11 kg (25 lbs) each side x 12, 10 + 2 (r-p), 8f + 4 (r-p) – not good, but better, if that makes sense)
(3 x 12 x 9 kg (20 lbs) each side — also sobering)
– Break because of Illness –

&

Plank jacks
3 x 25 x BW

(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW – better than expected)
– Break because of Illness –

Subsequently: Easy Cardio

65 minutes and 6,09 km walk on the treadmill at the gym, at an average heart rate of 122 bpm.

3 Likes
708

I’m out of likes for today but will continue catching up on people’s logs tomorrow.

2 Likes
709

2023.6.5

92,4 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 8 Pronated grip: (3) + 6 + 5 + 4 + 3 + 3 (21)

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
710

2023.6.6

91,9 kg

Morning: Full-body supersets

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) – happy with this)
(3 x 15 x 22,5 kg (50 lbs) – too easy, can increase the weight next time)

&

Hip raises
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 22,5 kg (50 lbs))

TRX Row with 2-sec eccentrics
BW x 14 + 1 (r-p), 12 + 3 (r-p), 11 + 4 (r-p) – struggling this morning for some reason

(BW x 15, 12 + 4 (r-p), 10 + 5 (r-p))
(BW x 15, 11 + 4 (r-p), 11 + 4 (r-p) – getting better)
(BW x 15, 12 + 3 (r-p), 10f + 3f + 2f (r-p) – tough, but good!)

&

Push-ups
BW x 12 + 3 (r-p), 11 + 4 (r-p), 9f + 3f + 3 (r-p)

(BW x 12 + 3 (r-p), 10f + 3f + 2 (r-p), 8f + 4f + 3f + 1 (r-p))
(BW x 14 + 1 (r-p), 10f + 3f + 2 (r-p), 8f + 4f + 3 (r-p))
(BW x 12 + 3 (r-p), 11 + 4 (r-p), 5f + 3f + 2f + 2 (r-p) – not good, but got through it)

“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
2 x 15 x 66 kg/145 lbs, 1 x 12 + 3 (r-p) x 66 kg/145 lbs – happy with this for now

(1 x 12 x 66 kg (145 lbs), 1 x 15 x 66 kg (145 lbs), 1 x 10 + 5 (r-p) x 66 kg (145 lbs) – This was good!)
(3 x 12 x 66 kg (145 lbs))
(3 x 12 x 66 kg (145 lbs))

Overhead press with 2-sec eccentrics *
3 x 12 x 11 kg/25 lbs – nice to get back to where I was before

11 kg (25 lbs) each side x 12, 9 + 3 (r-p), 12 – happy with this
(11 kg (25 lbs) each side x 12, 12f, 8f + 3f + 1 (r-p) – getting better)
(11 kg (25 lbs) each side x 12, 10 + 2 (r-p), 8f + 4 (r-p) – not good, but better, if that makes sense)

&

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 6,1 km walk on the treadmill at the gym, at an average heart rate of 121 bpm.

I have friends visiting, so keeping this week’s sessions as short as possible.

3 Likes
711

2023.6.7

91,1 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 9 Pronated grip: (3) + 6 + 5 + 4 + 4 + 3 (22)

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: 1 x 15, 2 x 20 – felt the need to increase reps on these

5 minutes of thoracic stretching.

3 Likes
712

I’m out of likes again, catching up on @SvenG’s log. This will come as a surprise to precisely no-one, I’m sure . . . :grin:

Will try again tomorrow.

2 Likes
713

Surprised? Nope.

Questioning your choices? Absolutely. (Haha!)

Thanks for that, BTW—likes or no-likes, it’s great to have you posting again!

2 Likes
714

It’s always great to catch up on your log. So much amazing work done there – it’s always so inspiring! Thank you!

1 Like
715

2023.6.8

92,2 kg

Morning: Full-body supersets

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) – happy with this)

&

Hip raises
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))

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

(BW x 14 + 1 (r-p), 12 + 3 (r-p), 11 + 4 (r-p) – struggling this morning for some reason)
(BW x 15, 12 + 4 (r-p), 10 + 5 (r-p))
(BW x 15, 11 + 4 (r-p), 11 + 4 (r-p) – getting better)

&

Push-ups
BW x 14 + 1 (r-p), 12 + 3 (r-p), 11 + 4 (r-p)

(BW x 12 + 3 (r-p), 11 + 4 (r-p), 9f + 3f + 3 (r-p))
(BW x 12 + 3 (r-p), 10f + 3f + 2 (r-p), 8f + 4f + 3f + 1 (r-p))
(BW x 14 + 1 (r-p), 10f + 3f + 2 (r-p), 8f + 4f + 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
(2 x 15 x 66 kg/145 lbs, 1 x 12 + 3 (r-p) x 66 kg/145 lbs

(2 x 15 x 66 kg/145 lbs, 1 x 12 + 3 (r-p) x 66 kg/145 lbs – happy with this for now)
(1 x 12 x 66 kg (145 lbs), 1 x 15 x 66 kg (145 lbs), 1 x 10 + 5 (r-p) x 66 kg (145 lbs) – This was good!)
(3 x 12 x 66 kg (145 lbs))

Overhead press with 2-sec eccentrics *
3 x 12 x 11 kg/25 lbs each side

(3 x 12 x 11 kg/25 lbs each side – nice to get back to where I was before)
(11 kg (25 lbs) each side x 12, 9 + 3 (r-p), 12 – happy with this)
(11 kg (25 lbs) each side x 12, 12f, 8f + 3f + 1 (r-p) – getting better)

&

Plank jacks
3 x 25 x BW

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

Skipping same-day cardio and PLP this week because I have friends visiting, so keeping this week’s sessions as short as possible.

3 Likes
716

2023.6.9

91,6 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 10 Supinated grip: (3) + 6 + 5 + 5 + 4 + 3 (23)

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
717

2023.6.10

92,2 kg

Morning: Full-body supersets

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

(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))

TRX Row with 2-sec eccentrics
BW x 15, 10 + 5 (r-p), 11 + 3 (r-p)

(BW x 15, 12 + 3 (r-p), 12 + 4 (r-p) – much better!)
(BW x 14 + 1 (r-p), 12 + 3 (r-p), 11 + 4 (r-p) – struggling this morning for some reason)
(BW x 15, 12 + 4 (r-p), 10 + 5 (r-p))

&

Push-ups
BW x 13 + 2 (r-p), 10 + 5 (r-p), 8 + 6 + 1 (r-p) – Ugh!

(BW x 14 + 1 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 11 + 4 (r-p), 9f + 3f + 3 (r-p))
(BW x 12 + 3 (r-p), 10f + 3f + 2 (r-p), 8f + 4f + 3f + 1 (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 66 kg/145 lbs – happy with this

(2 x 15 x 66 kg/145 lbs, 1 x 12 + 3 (r-p) x 66 kg/145 lbs)
(2 x 15 x 66 kg/145 lbs, 1 x 12 + 3 (r-p) x 66 kg/145 lbs – happy with this for now)
(1 x 12 x 66 kg (145 lbs), 1 x 15 x 66 kg (145 lbs), 1 x 10 + 5 (r-p) x 66 kg (145 lbs) – This was good!)

Overhead press with 2-sec eccentrics *
3 x 12 x 11 kg/25 lbs each side

(3 x 12 x 11 kg/25 lbs each side)
(3 x 12 x 11 kg/25 lbs each side – nice to get back to where I was before)
(11 kg (25 lbs) each side x 12, 9 + 3 (r-p), 12 – happy with this)

&

Plank jacks
3 x 25 x BW

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

Still skipping same-day cardio and PLP this week because I have friends visiting, so keeping this week’s sessions as short as possible.

3 Likes
718

2023.6.12

92,7 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 11 Supinated grip: (3) + 6 + 6 + 5 + 4 + 3 (24)

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
719

2023.6.13

93,4 kg

Morning: Full-body supersets

Goblet squats
3 x 15 x 29,5 kg/65 lbs – this felt good today

(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

(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))

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

(BW x 15, 10 + 5 (r-p), 11 + 3 (r-p))
(BW x 15, 12 + 3 (r-p), 12 + 4 (r-p) – much better!)
(BW x 14 + 1 (r-p), 12 + 3 (r-p), 11 + 4 (r-p) – struggling this morning for some reason)

&

Push-ups
BW x 12 + 3 (r-p), 11 + 4 (r-p), 11 + 4 (r-p) – better than last time

(BW x 13 + 2 (r-p), 10 + 5 (r-p), 8 + 6 + 1 (r-p) – Ugh!)
(BW x 14 + 1 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 11 + 4 (r-p), 9f + 3f + 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 66 kg/145 lbs

(3 x 15 x 66 kg/145 lbs – happy with this)
(2 x 15 x 66 kg/145 lbs, 1 x 12 + 3 (r-p) x 66 kg/145 lbs)
(2 x 15 x 66 kg/145 lbs, 1 x 12 + 3 (r-p) x 66 kg/145 lbs – happy with this for now)

Overhead press with 2-sec eccentrics *
3 x 12 x 11 kg/25 lbs each side

(3 x 12 x 11 kg/25 lbs each side)
(3 x 12 x 11 kg/25 lbs each side)
(3 x 12 x 11 kg/25 lbs each side – nice to get back to where I was before)

&

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 119 bpm.

3 Likes
720

2023.6.14

92,3 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 13 Supinated grip: (3) + 7 + 6 + 5 + 4 + 3 (25)

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

Added chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching.

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