2023.10.24
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
(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)
(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs)
Overhead press
13,6 kg/30 lbs each side x 15, 15 (!), 12f + 4(f) (r-p) – happy with this again! It’s improving slowly.)
(13,6 kg/30 lbs each side x 15, 14f + 4(f), 12f + 5(f) (r-p) – happy with this!)
(13,6 kg/30 lbs each side x 15, 15, 12f + 4(f) (r-p))
(3 x 15 x 13,6 kg/30 lbs each side — all the benches and TRX were full so I did this first, hence the better performance)
Isometric hold for chest
3 x 15 s
(3 x 15 s)
(3 x 15 s)
(3 x 15 s – started doing these as supersets with cable flyes. Did these first.)
&
Cable flyes
1 x 15 x 5 plates each side, 1 x 15 x 6 plates each side, 1 x 12 x 6 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)
Close-grip (diamond) push-ups
3 x 8 x BW
(3 x 8 x BW)
(3 x 8 x BW)
(3 x 8 x BW)
&
Skull crushers
((3 x 15 x 6,8 kg/15 lbs each side – Still cringe-worthy to watch, but form is improving.)
((3 x 15 x 6,8 kg/15 lbs each side – better. I’m starting to gain control of my limbs on this one and flailing about less. It must still be cringe-worthy to watch, though.
)
(6,8 kg/15 lbs each side x 15, 15, 12f + 5(f))
(3 x 15 x 6,8 kg/15 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)
(3 x 12 x 9 kg/20 lbs dumbells each side)
&
Hammer curls as supersets but with 15-sec pause before second and third sets
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. 15-sec pause before set from second set.)
(9 kg/20 lbs dumbells each side x 12, 5 + 7(f) (r-p), 9f + 3 (r-p))
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 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.
Crunches.
5 minutes of thoracic stretching.