2023.9.25
89,9 kg
Afternoon: Easy cardio
65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 122 bpm.
3 Likes
2023.9.26
90,7 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 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
&
Push-ups
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(BW x 6/6/6, 6/6/6, 6/6/4f + 3f (r-p))
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
“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
3 x 15 x 65,7 kg/145 lbs
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
Overhead press
11,3 kg/25 lbs each side x 15, 15f, 12f + 4f (r-p)
(11,3 kg/25 lbs each side x 15, 12f + 3 (r-p), 12f + 3 (r-p))
(11,3 kg/25 lbs each side x 15, 12f + 3 (r-p), 10f + 5f (r-p))
(11,3 kg/25 lbs each side x 15, 12f + 4f (r-p), 10f + 5f (r-p))
Biceps curls
2 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)
(2 x 12 x 11 kg/25 lbs each side)
&
Hammer curls
1 x 15 x 11 kg/25 lbs each side for the last (third) set
(1 x 15 x 11 kg/25 lbs each side for the last (third) set)
(1 x 15 x 11 kg/25 lbs each side for the last (third) set)
(1 x 15 x 11 kg/25 lbs each side for the last (third) set)
Cable flyes
3 x 12 x 3 plates each side
(3 x 12 x 3 plates each side)
Plank jacks alternating with stretches
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 6,13 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 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
Broomstick stretches, twists, and squats.
Chest & back stretch.
5 minutes of thoracic stretching.
This was the very first time that I felt completely relaxed doing my workout in the gym (I started on the tenth of December, 2023). I was amazed at how much energy I had, despite a terrible night’s sleep. When your energy isn’t drained by anxiety, you can put it into the workout instead. So much so, that I had the energy to do cardio immediately after the weights, and then PLP in the afternoon as well. I haven’t been able to do that since the eighth of August, before my last round of illness.
3 Likes
2023.9.27
89,1 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
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
&
Push-ups
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(BW x 6/6/6, 6/6/6, 6/6/4f + 3f (r-p))
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
“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
3 x 15 x 65,7 kg/145 lbs
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
Overhead press
11,3 kg/25 lbs each side x 15, 12f + 4f (r-p), 10f + 5f (r-p)
(11,3 kg/25 lbs each side x 15, 15f, 12f + 4f (r-p))
(11,3 kg/25 lbs each side x 15, 12f + 3 (r-p), 12f + 3 (r-p))
(11,3 kg/25 lbs each side x 15, 12f + 3 (r-p), 10f + 5f (r-p))
Biceps curls
2 x 15 x 8 kg/17,5 lbs each side
(2 x 12 x 7 kg/15 lbs each side) I mislabelled these before.
(2 x 12 x 7 kg/15 lbs each side)
(2 x 12 x 7 kg/15 lbs each side)
&
Hammer curls
1 x 15 x 8 kg/17,5 lbs each side for the last (third) set
(1 x 15 x 7 kg/15 lbs each side for the last (third) set) mislabelled before
(1 x 15 x 7 kg/15 lbs each side for the last (third) set)
(1 x 15 x 7 kg/15 lbs each side for the last (third) set)
Cable flyes
3 x 12 x 5 plates each side
(3 x 12 x 3 plates each side)
(3 x 12 x 3 plates each side)
Plank jacks alternating with stretches
3 x 25 x BW
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)
3 Likes
2023.9.28
87,9 kg
Afternoon: Easy cardio
1 x 24 minutes + 1 x 30 minutes of walking on the treadmill at the gym. Distance about 5,8 km and heart rate about 122 bpm.
While walking on the treadmill this afternoon, I saw someone injure his knee on the basketball court. He was limping down the stairs, so I stopped my workout and went to help. Restarted the workout once a trainer had taken over.
3 Likes
2023.9.29
89,8 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 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
&
Push-ups
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
“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
3 x 15 x 65,7 kg/145 lbs
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
Overhead press
3 x 15 x 11,3 kg/25 lbs each side – happy with this!
(11,3 kg/25 lbs each side x 15, 12f + 4f (r-p), 10f + 5f (r-p))
(11,3 kg/25 lbs each side x 15, 15f, 12f + 4f (r-p))
(11,3 kg/25 lbs each side x 15, 12f + 3 (r-p), 12f + 3 (r-p))
Biceps curls
2 x 15 x 8 kg/17,5 lbs each side
(2 x 15 x 8 kg/17,5 lbs each side)
(2 x 12 x 7 kg/15 lbs each side) I mislabelled these before.
(2 x 12 x 7 kg/15 lbs each side)
&
Hammer curls
1 x 15 x 8 kg/17,5 lbs each side for the last (third) set
(1 x 15 x 8 kg/17,5 lbs each side for the last (third) set)
(1 x 15 x 7 kg/15 lbs each side for the last (third) set) mislabelled before
(1 x 15 x 7 kg/15 lbs each side for the last (third) set)
Cable flyes
3 x 12 x 5 plates each side
(3 x 12 x 3 plates each side)
(3 x 12 x 3 plates each side)
(3 x 12 x 3 plates each side)
Plank jacks alternating with stretches
3 x 25 x BW
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)
2 Likes
2023.9.30
91,2 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
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
&
Push-ups
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
“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
3 x 15 x 65,7 kg/145 lbs
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
Overhead press
11,3 kg/25 lbs each side x 15, 12f + 4 (r-p), 12f + 4 (r-p)
(3 x 15 x 11,3 kg/25 lbs each side – happy with this!)
(11,3 kg/25 lbs each side x 15, 12f + 4f (r-p), 10f + 5f (r-p))
(11,3 kg/25 lbs each side x 15, 15f, 12f + 4f (r-p))
Cable flyes
3 x 12 x 5 plates each side
(3 x 12 x 3 plates each side)
(3 x 12 x 3 plates each side)
(3 x 12 x 3 plates each side)
Biceps curls
2 x 15 x 8 kg/17,5 lbs each side
(2 x 15 x 8 kg/17,5 lbs each side)
(2 x 15 x 8 kg/17,5 lbs each side)
(2 x 12 x 7 kg/15 lbs each side) I mislabelled these before.
&
Hammer curls
1 x 15 x 8 kg/17,5 lbs each side for the last (third) set
(1 x 15 x 8 kg/17,5 lbs each side for the last (third) set)
(1 x 15 x 7 kg/15 lbs each side for the last (third) set) mislabelled before
(1 x 15 x 7 kg/15 lbs each side for the last (third) set)
Skull crushers
3 x 15 x 4,5 kg/10 lbs dumbells each side – trying something new for the triceps
Plank jacks alternating with stretches
3 x 25 x BW
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)
2 Likes
2023.10.2
91,2 kg
Afternoon: Stretching class
35 minutes of yoga-based stretching.
Subsequently: Easy cardio
65 minutes and 6,11 km walk on the treadmill at the gym, at an average heart rate of 124 bpm.
2 Likes
2023.10.3
90,3 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 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
&
Push-ups
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
“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
3 x 15 x 65,7 kg/145 lbs
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
Overhead press
3 x 15 x 11,3 kg/25 lbs each side – happy with this again!
(11,3 kg/25 lbs each side x 15, 12f + 4 (r-p), 12f + 4 (r-p))
(3 x 15 x 11,3 kg/25 lbs each side – happy with this!)
(11,3 kg/25 lbs each side x 15, 12f + 4f (r-p), 10f + 5f (r-p))
Cable flyes
3 x 12 x 5 plates each side
(3 x 12 x 3 plates each side)
(3 x 12 x 3 plates each side)
(3 x 12 x 3 plates each side)
Biceps curls
3 x 15 x 8 kg/17,5 lbs each side
(2 x 15 x 8 kg/17,5 lbs each side)
(2 x 15 x 8 kg/17,5 lbs each side)
(2 x 15 x 8 kg/17,5 lbs each side)
&
Hammer curls
3 x 15 x 8 kg/17,5 lbs each side
(1 x 15 x 8 kg/17,5 lbs each side for the last (third) set)
(1 x 15 x 8 kg/17,5 lbs each side for the last (third) set)
(1 x 15 x 7 kg/15 lbs each side for the last (third) set) mislabelled before
Skull crushers
2 x 15 x 4,5 kg/10 lbs dumbells each side, 1 x 15 x 5,7 kg/12,5 lbs each side
3 x 15 x 4,5 kg/10 lbs dumbells each side – trying something new for the triceps
Plank jacks alternating with stretches
3 x 25 x BW
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)
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 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
Broomstick stretches, twists, and squats.
Chest & back stretch.
5 minutes of thoracic stretching.
2 Likes
2023.10.5
90,8 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 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
&
Push-ups
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
“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
1 x 15 x 65,7 kg/145 lbs, 2 x 15 x 68 kg/150 lbs
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
Overhead press
3 x 15 x 11,3 kg/25 lbs each side, 1 x 12f x 13,6 kg/30 lbs each side – very happy with this!
(3 x 15 x 11,3 kg/25 lbs each side – happy with this again!)
(11,3 kg/25 lbs each side x 15, 12f + 4 (r-p), 12f + 4 (r-p))
(3 x 15 x 11,3 kg/25 lbs each side – happy with this!)
Cable flyes
3 x 12 x 5 plates each side
(3 x 12 x 3 plates each side)
(3 x 12 x 3 plates each side)
(3 x 12 x 3 plates each side)
Skull crushers
3 x 15 x 6,8 kg/15 lbs each side superset with seated dips: 10, 10 – trying something new to tire out the triceps while I get used to the movement
(2 x 15 x 4,5 kg/10 lbs dumbells each side, 1 x 15 x 5,7 kg/12,5 lbs each side)
3 x 15 x 4,5 kg/10 lbs dumbells each side – trying something new for the triceps
Biceps curls
3 x 12 x 9 kg/20 lbs dumbells each side
(2 x 15 x 8 kg/17,5 lbs each side)
(2 x 15 x 8 kg/17,5 lbs each side)
(2 x 15 x 8 kg/17,5 lbs each side)
&
Hammer curls
3 x 12 x 9 kg/20 lbs dumbells each side
(3 x 15 x 8 kg/17,5 lbs each side)
(1 x 15 x 8 kg/17,5 lbs each side for the last (third) set)
(1 x 15 x 8 kg/17,5 lbs each side for the last (third) set)
Plank jacks alternating with stretches
3 x 25 x BW
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)
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
Broomstick stretches, twists, and squats.
Chest & back stretch.
5 minutes of thoracic stretching.
2 Likes
2023.10.6
87,7 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.
5 minutes of thoracic stretching.
Afternoon: Easy cardio
65 minutes and 6,12 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.
2 Likes
2023.10.7
88,6 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
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
&
Push-ups
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
“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
1 x 15 x 65,7 kg/145 lbs, 2 x 15 x 68 kg/150 lbs
(1 x 15 x 65,7 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
(3 x 15 x 65,7 kg/145 lbs)
(3 x 15 x 65,7 kg/145 lbs)
Overhead press
1 x 15 x 11,3 kg/25 lbs each side, 2 x 12f + 3 x 13,6 kg/30 lbs each side – It’s coming along!
3 x 15 x 11,3 kg/25 lbs each side, 1 x 12f x 13,6 kg/30 lbs each side – very happy with this!
(3 x 15 x 11,3 kg/25 lbs each side – happy with this again!)
(11,3 kg/25 lbs each side x 15, 12f + 4 (r-p), 12f + 4 (r-p))
Cable flyes
3 x 12 x 5 plates each side
(3 x 12 x 3 plates each side)
(3 x 12 x 3 plates each side)
(3 x 12 x 3 plates each side)
Isometric hold for chest
3 x 10 s
Skull crushers
3 x 15 x 15 x 6,8 kg/15 lbs each side superset with close-grip (diamond) push-ups: 6, 6, 5f – still experimenting here
(3 x 15 x 6,8 kg/15 lbs each side superset with seated dips: 10, 10 – trying something new to tire out the triceps while I get used to the movement)
(2 x 15 x 4,5 kg/10 lbs dumbells each side, 1 x 15 x 5,7 kg/12,5 lbs each side)
Biceps curls
3 x 12 x 9 kg/20 lbs dumbells each side
(3 x 12 x 9 kg/20 lbs dumbells each side)
(2 x 15 x 8 kg/17,5 lbs each side)
(2 x 15 x 8 kg/17,5 lbs each side)
&
Hammer curls
3 x 12 x 9 kg/20 lbs dumbells each side
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 15 x 8 kg/17,5 lbs each side)
(1 x 15 x 8 kg/17,5 lbs each side for the last (third) set)
Plank jacks alternating with stretches
3 x 25 x BW
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)
Experimenting with some things and switching the sequence of exercises to try to find an optimal path for the accessory work.
2 Likes
2023.10.9
87,8 kg
Afternoon: Stretching class
35 minutes of yoga-based stretching.
Subsequently: Easy cardio
70 minutes and approximately 6,12 km walk on the treadmill at the gym, at an average heart rate of 124 bpm.
The external drawstring of my shorts pulled the magnetic dead-switch away about 33 minutes into the workout, which brought the treadmill to a stop and so I had to start again. Good to know the switch works!
2 Likes
2023.10.10
89,9 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)
(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 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
&
Push-ups
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
“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
1 x 15 x 65,7 kg/145 lbs, 2 x 15 x 68 kg/150 lbs
(1 x 15 x 65,7 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
(1 x 15 x 65,7 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
(3 x 15 x 65,7 kg/145 lbs)
Overhead press
13,6 kg/30 lbs each side x 15, 12(f) + 3 (r-p), 12(f) + 3 (r-p)
(1 x 15 x 11,3 kg/25 lbs each side, 2 x 12f + 3 x 13,6 kg/30 lbs each side – It’s coming along!)
(3 x 15 x 11,3 kg/25 lbs each side, 1 x 12f x 13,6 kg/30 lbs each side – very happy with this!)
(3 x 15 x 11,3 kg/25 lbs each side – happy with this again!)
Cable flyes
3 x 12 x 5 plates each side
(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)
Isometric hold for chest
3 x 10s, 2 x 15s – still feeling my way around here, pardon the pun
(3 x 10 s)
Close-grip (diamond) push-ups superset with Skull crushers
3 x 8 push ups + 3 x 15 x 6,8 kg/15 lbs each side
(3 x 15 x 6,8 kg/15 lbs each side superset with close-grip (diamond) push-ups: 6, 6, 5f – still experimenting here)
(3 x 15 x 6,8 kg/15 lbs each side superset with seated dips: 10, 10 – trying something new to tire out the triceps while I get used to the movement)
(2 x 15 x 4,5 kg/10 lbs dumbells each side, 1 x 15 x 5,7 kg/12,5 lbs each side)
Biceps curls
3 x 12 x 9 kg/20 lbs dumbells each side
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(2 x 15 x 8 kg/17,5 lbs each side)
&
Hammer curls
3 x 12 x 9 kg/20 lbs dumbells each side
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 15 x 8 kg/17,5 lbs each side)
Plank jacks alternating with stretches
3 x 25 x BW
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)
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 Pronated 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
Broomstick stretches, twists, and squats.
Chest & back stretch.
5 minutes of thoracic stretching.
2 Likes
2023.10.11
90,2 kg
Afternoon: Easy cardio
65 minutes and 6,12 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.
1 Like
This made me laugh!
Nice work in here, BTW.
Yes, I started laughing when I realized what had happened too.
Thanks for the encouragement too! 
1 Like
2023.10.12
90,0 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.
5 minutes of thoracic stretching.
Afternoon: Easy cardio
65 minutes and 6,12 km walk on the treadmill at the gym, at an average heart rate of 122 bpm.
1 Like
2023.10.13
90,3 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 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
&
Push-ups
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
“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
3 x 15 x 68 kg/150 lbs – happy with this!
(1 x 15 x 65,7 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
(1 x 15 x 65,7 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
(1 x 15 x 65,7 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
Overhead press
13,6 kg/30 lbs each side x 15, 12(f) + 4 (r-p), 12(f) + 4 (r-p)
(13,6 kg/30 lbs each side x 15, 12(f) + 3 (r-p), 12(f) + 3 (r-p))
(1 x 15 x 11,3 kg/25 lbs each side, 2 x 12f + 3 x 13,6 kg/30 lbs each side – It’s coming along!)
(3 x 15 x 11,3 kg/25 lbs each side, 1 x 12f x 13,6 kg/30 lbs each side – very happy with this!)
Cable flyes
3 x 15 x 5 plates each side
(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)
Isometric hold for chest
4 x 15 s
(3 x 10s, 2 x 15s – still feeling my way around here, pardon the pun)
(3 x 10 s)
Close-grip (diamond) push-ups superset with Skull crushers
3 x 8 push ups + 3 x 15 x 6,8 kg/15 lbs each side
(3 x 8 push ups + 3 x 15 x 6,8 kg/15 lbs each side)
(3 x 15 x 6,8 kg/15 lbs each side superset with close-grip (diamond) push-ups: 6, 6, 5f – still experimenting here)
(3 x 15 x 6,8 kg/15 lbs each side superset with seated dips: 10, 10 – trying something new to tire out the triceps while I get used to the movement)
Biceps curls
3 x 12 x 9 kg/20 lbs dumbells each side
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
&
Hammer curls
3 x 12 x 9 kg/20 lbs dumbells each side
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
Plank jacks alternating with stretches
3 x 25 x BW
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)
1 Like
2023.10.14
89,8 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 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
&
Push-ups
3 x 6/6/6 cluster sets with 15-sec intra-set rests
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
(3 x 6/6/6 cluster sets with 15-sec intra-set rests)
“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
3 x 15 x 68 kg/150 lbs
(3 x 15 x 68 kg/150 lbs – happy with this!)
(1 x 15 x 65,7 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
(1 x 15 x 65,7 kg/145 lbs, 2 x 15 x 68 kg/150 lbs)
Overhead press
13,6 kg/30 lbs each side x 15, 11(f) + 4 (r-p), 10(f) + 5f (r-p
(13,6 kg/30 lbs each side x 15, 12(f) + 4 (r-p), 12(f) + 4 (r-p)
(13,6 kg/30 lbs each side x 15, 12(f) + 3 (r-p), 12(f) + 3 (r-p))
(1 x 15 x 11,3 kg/25 lbs each side, 2 x 12f + 3 x 13,6 kg/30 lbs each side – It’s coming along!)
Cable flyes
3 x 15 x 5 plates each side
(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)
(3 x 12 x 5 plates each side)
Isometric hold for chest
4 x 15 s
(4 x 15 s)
(3 x 10s, 2 x 15s – still feeling my way around here, pardon the pun)
(3 x 10 s)
Close-grip (diamond) push-ups superset with Skull crushers
3 x 8 push ups + 3 x 15 x 6,8 kg/15 lbs each side
(3 x 8 push ups + 3 x 15 x 6,8 kg/15 lbs each side)
(3 x 8 push ups + 3 x 15 x 6,8 kg/15 lbs each side)
(3 x 15 x 6,8 kg/15 lbs each side superset with close-grip (diamond) push-ups: 6, 6, 5f – still experimenting here)
Biceps curls
3 x 12 x 9 kg/20 lbs dumbells each side
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
&
Hammer curls
3 x 12 x 9 kg/20 lbs dumbells each side
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
(3 x 12 x 9 kg/20 lbs dumbells each side)
Plank jacks alternating with stretches
3 x 25 x BW
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)
1 Like
2023.10.16
91,2 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 13 Pronated grip: (3) + 7 + 6 + 5 + 4 + 3 (25)
with feet raised on step for push-ups. Last set with close grip.
Afternoon: Stretching class
35 minutes of yoga-based stretching.
Subsequently: Easy cardio
65minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.
1 Like