Keeping My Head Down, Doing My Thing

Training Training Logs
721

2023.6.15

93,4 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 – this felt good today)
(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 13 + 2 (r-p), 11 + 4 (r-p), 11 + 4 (r-p) – “regressing” – not sure why – but holding steady

(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!)

&

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

(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))

“Ski” band-pulls with 2-sec eccentrics
3 x 15 x blue band – no red bands available this morning

(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)
(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)

Overhead press with 2-sec eccentrics *
3 x 12 x 11 kg/25 lbs each side – this was a struggle!

(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

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

Subsequently: Easy Cardio

65 minutes and 6,2 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 14 Pronated grip: (3) + 7 + 6 + 5 + 4 + 4 (26)

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

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

3 Likes
722

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 15 Pronated grip: (3) + 7 + 6 + 5 + 5 + 4 (27)

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

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

Everything was difficult today. Who left gravity turned up to 11?!

3 Likes
723

Well, I’m out of likes again, catching up on people’s logs. I’ll try again tomorrow.

1 Like
724

2023.6.17

92,9 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 – this felt good today)
(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 15, 10 + 5 (r-p), 10 + 5 (r-p) – trainer wanted me to try avoiding failure before the rest-pause

(BW x 13 + 2 (r-p), 11 + 4 (r-p), 11 + 4 (r-p) – “regressing” – not sure why – but holding steady)
(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))

&

Push-ups
BW x 12 + 3 (r-p), 10 + 5 (r-p), 5 + 5 + 5 (r-p) – trainer wanted me to try avoiding failure before the rest-pause

(BW x 12 + 3 (r-p), 11 + 4 (r-p), 11 + 4 (r-p))
(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!)

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

(3 x 15 x blue band – no red bands available this morning)
(3 x 15 x red band)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs – good!

(3 x 15 x 66 kg/145 lbs)
(3 x 15 x 66 kg/145 lbs)
(3 x 15 x 66 kg/145 lbs – happy with this)

Overhead press with 2-sec eccentrics
3 x 12 x 11 kg/25 lbs each side – today was easy but I did these before push-ups

(3 x 12 x 11 kg/25 lbs each side – this was a struggle!)
(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)
(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 122 bpm.

3 Likes
725

2023.6.19

94,3 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 16 Supinated grip: (3) + 7 + 6 + 6 + 5 + 4 (28)

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

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

3 Likes
726

2023.6.20

93,3 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 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), 12 + 3 (r-p), 11 + 4 (r-p)

(BW x 15, 10 + 5 (r-p), 10 + 5 (r-p) – trainer wanted me to try avoiding failure before the rest-pause)
(BW x 13 + 2 (r-p), 11 + 4 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 11 + 4 (r-p), 11 + 4 (r-p))

&

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

(BW x 12 + 3 (r-p), 10 + 5 (r-p), 5 + 5 + 5 (r-p) – trainer wanted me to try avoiding failure before the rest-pause)
(BW x 12 + 3 (r-p), 11 + 4 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 11 + 4 (r-p), 11 + 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 red bands available this morning)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs – good!

(1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs – good!)
(3 x 15 x 66 kg/145 lbs)
(3 x 15 x 66 kg/145 lbs)

Overhead press with 2-sec eccentrics
3 x 12 x 11 kg/25 lbs each side – definitely harder after push-ups

(3 x 12 x 11 kg/25 lbs each side – today was easy but I did these before push-ups)
(3 x 12 x 11 kg/25 lbs each side – this was a struggle!)
(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)
(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 122 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 17 Supinated grip: (3) + 7 + 7 + 6 + 5 + 4 (29)

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

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

I think I’m going to have to repeat this week’s PLP next week because I don’t yet have the strength back to move on with it, particularly with pronated grip.

3 Likes
727

2023.6.22

93,2 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 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), 12 + 3 (r-p), 11 + 4 (r-p)

(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 15, 10 + 5 (r-p), 10 + 5 (r-p) – trainer wanted me to try avoiding failure before the rest-pause)
(BW x 13 + 2 (r-p), 11 + 4 (r-p), 11 + 4 (r-p))

&

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

(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 10 + 5 (r-p), 5 + 5 + 5 (r-p) – trainer wanted me to try avoiding failure before the rest-pause)
(BW x 12 + 3 (r-p), 11 + 4 (r-p), 11 + 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 red bands available this morning)
(3 x 15 x red band)

&

Lat pulldowns with 2-sec eccentrics
1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs

(1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
(1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs – good!)
(3 x 15 x 66 kg/145 lbs)

Overhead press with 2-sec eccentrics
3 x 12 x 11 kg/25 lbs each side – last rep was sloooooow

(3 x 12 x 11 kg/25 lbs each side)
(3 x 12 x 11 kg/25 lbs each side – today was easy but I did these before push-ups)
(3 x 12 x 11 kg/25 lbs each side – this was a struggle!)

&

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 122 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 13 Neutral 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

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

Bit of a slog. Repeating the week was a good idea.

3 Likes
728

2023.6.22

94,2 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 14 Neutral grip: (3) + 7 + 6 + 5 + 4 + 4 (26)

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

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

3 Likes
729

2023.6.24

93,6 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 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), 12 + 3 (r-p), 11 + 4 (r-p)

(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 15, 10 + 5 (r-p), 10 + 5 (r-p) – trainer wanted me to try avoiding failure before the rest-pause)

&

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

(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 10 + 5 (r-p), 5 + 5 + 5 (r-p) – trainer wanted me to try avoiding failure before the rest-pause)

“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 red bands available this morning)

&

Lat pulldowns with 2-sec eccentrics
1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs

(1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
(1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
(1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs – 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)
(3 x 12 x 11 kg/25 lbs each side – today was easy but I did these before push-ups)

&

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 122 bpm.

This morning, I tried conventional barbell squats (with an empty bar) with the trainer. I lack the postural range of motion to open my chest and shoulders far enough to position the bar below C7, so I’m sticking to goblet squats for now and working on stretches to open up the chest and shoulders.

3 Likes
730

2023.6.26

95,3 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 15 Pronated grip: (3) + 7 + 6 + 5 + 5 + 4 (27)

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

Broomstick stretches, twists, and squats.

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

3 Likes
731

2023.6.27

94,3 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 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
3 x 12 + 3 (r-p) x BW

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

&

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

(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 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
1 x 15 x 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs – happy with this!

(1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
(1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
(1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 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)
(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)
(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 123 bpm.

This was a good day. However, work got in the way of PLP this afternoon, so had to set that aside today.

3 Likes
732

2023.6.28

94,4 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 16 Supinated grip: (3) + 7 + 6 + 6 + 5 + 4 (28)

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

Was travelling for work today, so had to cut this short. Got the main work done, though.

3 Likes
733

2023.6.29

94,3 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 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
3 x 12 + 5 (r-p) x BW – happy with this!

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

&

Push-ups
3 x 12 + 5 (r-p) x BW – good!

(3 x 12 + 3 (r-p) x BW)
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 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
1 x 15 x 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs

(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs)
(1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
(1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)

Overhead press with 2-sec eccentrics
2 x 12 x 11 kg/25 lbs each side, 1 x 11 + 4 (r-p) x 11 kg/25 lbs each side – someone was waiting for the press, so cut last rest period short

(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

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

Subsequently: Easy Cardio

65 minutes and 6,03 km walk on the treadmill at the gym, at an average heart rate of 124 bpm.

This was a good day. Was travelling for work in the afternoon, so had to skip PLP again today.

3 Likes
734

2023.6.30

94,0 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 17 Pronated grip: (3) + 7 + 7 + 6 + 5 + 4 (29)

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

Broomstick stretches, twists, and squats.

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

3 Likes
735

2023.7.1

95,2 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 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), 12 + 3 (r-p), 11 + 4 (r-p)

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

&

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

(3 x 12 + 5 (r-p) x BW)
(3 x 12 + 3 (r-p) x BW)
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 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
1 x 15 x 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs

(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs)
(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs)
(1 x 15 x 66 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)

Overhead press with 2-sec eccentrics
2 x 12 x 11 kg/25 lbs each side, 1 x 11 + 3 (r-p) x 11 kg/25 lbs each side

(2 x 12 x 11 kg/25 lbs each side, 1 x 11 + 4 (r-p) 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

(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 123 bpm.

3 Likes
736

2023.7.3

94,6 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 Nautral 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

Broomstick stretches, twists, and squats.

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

3 Likes
737

2023.7.4

94,1 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 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
5 x 4 x BW, BW x 10 + 5 (r-p), 11 + 4 (r-p) – trainer insisted I try it this way

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

&

Push-ups
5 x 4 x BW, BW x 11 + 4 (r-p), 11 + 4 (r-p)

(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(3 x 12 + 5 (r-p) x BW)
(3 x 12 + 3 (r-p) x BW)
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 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 – happy with this

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

Overhead press with 2-sec eccentrics
1 x 15 x 11 kg/25 lbs each side, 2 x 12 x 11 kg/25 lbs each side

(2 x 12 x 11 kg/25 lbs each side, 1 x 11 + 3 (r-p) x 11 kg/25 lbs each side)
(2 x 12 x 11 kg/25 lbs each side, 1 x 11 + 4 (r-p) 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)
(3 x 25 x BW)
(3 x 25 x BW)

Subsequently: Easy Cardio

65 minutes and 6,14 km walk on the treadmill at the gym, at an average heart rate of 122 bpm.

3 Likes
738

2023.7.5

93,8 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 14 Pronated grip: (3) + 7 + 6 + 5 + 4 + 4 (26)

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

Broomstick stretches, twists, and squats.

Chest & back stretch, and lunge stretches.

5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.

3 Likes
739

2023.7.6

95,1 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 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 + 5 (r-p), 11 + 5 (r-p), 11 + 4 (r-p) – someone left gravity turned up

(5 x 4 x BW, BW x 10 + 5 (r-p), 11 + 4 (r-p) – trainer insisted I try it this way)
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(3 x 12 + 5 (r-p) x BW)

&

Push-ups
BW x 12 + 5 (r-p), 12 + 5 (r-p), 11 + 4 (r-p)

(5 x 4 x BW, BW x 11 + 4 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(3 x 12 + 5 (r-p) x BW)
(3 x 12 + 3 (r-p) x BW)
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 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 – happy with this)
(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs)
(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs)

Overhead press with 2-sec eccentrics
1 x 15 x 11 kg/25 lbs each side, 2 x 12 x 11 kg/25 lbs each side

(1 x 15 x 11 kg/25 lbs each side, 2 x 12 x 11 kg/25 lbs each side)
(2 x 12 x 11 kg/25 lbs each side, 1 x 11 + 3 (r-p) x 11 kg/25 lbs each side)
(2 x 12 x 11 kg/25 lbs each side, 1 x 11 + 4 (r-p) x 11 kg/25 lbs each side)

&

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 6,14 km walk on the treadmill at the gym, at an average heart rate of 123 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 15 Pronated grip: (3) + 7 + 6 + 5 + 5 + 4 (27)

with feet raised on step for push-ups.

Had to cut this short because of a business meeting, so got the basic work done and then stopped. No stretches afterwards.

3 Likes
740

2023.7.7

94,4 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 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
3 x 12 + 5 (r-p) x BW – that’s better

(BW x 12 + 5 (r-p), 11 + 5 (r-p), 11 + 4 (r-p) – someone left gravity turned up)
(5 x 4 x BW, BW x 10 + 5 (r-p), 11 + 4 (r-p) – trainer insisted I try it this way)
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))

&

Push-ups
3 x 12 + 5 (r-p) x BW – also better

(BW x 12 + 5 (r-p), 12 + 5 (r-p), 11 + 4 (r-p))
(5 x 4 x BW, BW x 11 + 4 (r-p), 11 + 4 (r-p))
(BW x 12 + 3 (r-p), 12 + 3 (r-p), 11 + 4 (r-p))
(3 x 12 + 5 (r-p) 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)
(3 x 15 x 70 kg/155 lbs – happy with this)
(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70 kg/155 lbs)

Overhead press with 2-sec eccentrics
1 x 15 x 11 kg/25 lbs each side, 2 x 12 x 11 kg/25 lbs each side

(1 x 15 x 11 kg/25 lbs each side, 2 x 12 x 11 kg/25 lbs each side)
(1 x 15 x 11 kg/25 lbs each side, 2 x 12 x 11 kg/25 lbs each side)
(2 x 12 x 11 kg/25 lbs each side, 1 x 11 + 3 (r-p) x 11 kg/25 lbs each side)

&

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 6,14 km walk on the treadmill at the gym, at an average heart rate of 124 bpm.

I’m travelling this weekend, so I had to squeeze in my third workout today instead. I will edit in the PLP if work and time permit me to do it.

3 Likes