Keeping My Head Down, Doing My Thing

Training Training Logs
841

2023.11.7

90,3 kg

Morning: Lower body & arms

Finally found the right working weights in this session.

Split squats
3 x 12 x BW each side

(3 x 12 x BW each side)
(3 x 12 x BW each side)
(2 x 10 x BW each side)

Seated leg curls
3 x 15 x 38,5 kg/85 lbs

(1 x 15 x 34 kg/75 lbs, 2 x 15 x 38,5 kg/85 lbs)
(3 x 12 x 29,5 kg/65 lbs)
(1 x 10 x 25 kg/55 lbs, 1 x 12 x 29,5 kg/65 lbs)

Leg press
3 x 15 x 70,3 kg/155 lbs

(2 x 15 x 20,4 kg/45 lbs each side, 1 x 15 x 27 kg/60 lbs each side on plate-loadable machine)
(3 x 12 x 68 kg/150 lbs)
(1 x 12 x 20,4 kg/45 lbs on free-weight-loadable machine (platform weighs 50 kg/110 lbs))
(1 x 12 x 68 kg/150 lbs on plate machine) – Wanted to learn the setup of both machines in case one is busy.

superset with

Calf press using leg press
70,3 kg/155 lbs x 15, 12f + 3, 15f

2 x 15 x 20,4 kg/45 lbs each side, 1 x 15 x 27 kg/60 lbs each side on plate-loadable machine
(3 x 12 x 68 kg/150 lbs)
(1 x 12 x 20,4 kg/45 lbs on free-weight-loadable machine (platform weighs 50 kg/110 lbs))
(1 x 12 x 68 kg/150 lbs on plate machine) – Wanted to learn the setup of both machines in case one is busy.

Leg extensions
3 x 15 x 36,3 kg/80 lbs

(1 x 15 x 34 kg/75 lbs, 2 x 15 x 36,3 kg/80 lbs)
(3 x 12 x 34 kg/75 lbs)
(1 x 12 x 34 kg/75 lbs)

Close-grip (diamond) push-ups
3 x 8 x BW

(3 x 8 x BW)
(3 x 8 x BW)
(2 x 8 x BW)

superset with

Skull crushers
3 x 15 x 6,8 kg/15 lbs each side

(3 x 15 x 6,8 kg/15 lbs each side)
(3 x 15 x 6,8 kg/15 lbs each side)
(2 x 15 x 6,8 kg/15 lbs each side)

Biceps curls
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

superset with

Hammer curls, but with 15-sec pause before second set
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

Stretches & dead hangs

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always 1-2-sec pause at concentric, 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. Shorter rest periods for last three sets.

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.

2 Likes
842

2023.11.8

90,5 kg

Morning: Upper body

Machine chest press
3 x 15 x 36,3 kg/80 lbs

(3 x 15 x 34 kg/75 lbs)
(2 x 15 x 31,75 kg/70 lbs, 1 x 15 x 34 kg/75 lbs)
(1 x 15 x 22,7 kg/50 lbs, 2 x 15 x 27,2 kg/60 lbs – still finding the right weight here)

TRX row with 2-sec eccentrics
2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests

(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
(3 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
(3 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)

Anti-rotation cable presses
3 x 15 x 9 plates – misloaded but managed it anyway

(3 x 15 x 8 plates)
(3 x 15 x 8 plates)
(3 x 15 x 8 plates)

Isometric hold for chest
3 x 15 seconds

(3 x 15 seconds)
(3 x 15 seconds)
(3 x 15 seconds)

superset with

Cable flyes
3 x 15 x 6 plates each side

(3 x 15 x 6 plates each side)
(3 x 15 x 6 plates each side)
(3 x 15 x 6 plates each side)

Overhead press
15,9 kg/35 lbs each side x 15, 12f + 3, 11f +4(f)

(13,6 kg/30 lbs each side x 15, 15,9 kg/35 lbs each side x 12f + 4, 12f +4(f))
(3 x 15 x 13,6 kg/30 lbs each side)
(3 x 15 x 13,6 kg/30 lbs each side)

Lat pulldowns
1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 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)

superset with

Ski band pulls
3 x 15 x red band

(3 x 15 x red band)
(3 x 15 x red band)
(No bands available today)

Stretches & dead hangs

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always 1-2-sec pause at concentric, 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.

Crunches.

5 minutes of thoracic stretching.

2 Likes
843

2023.11.9

89,3 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 Neutral 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.

Crunches.

5 minutes of thoracic stretching.

Afternoon: Easy cardio

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 122 bpm.

2 Likes
844

2023.11.10

89,4 kg

Morning: Lower body & arms

Split squats
3 x 12 x BW each side

(3 x 12 x BW each side)
(3 x 12 x BW each side)
(2 x 10 x BW each side)

Seated leg curls
3 x 15 x 38,5 kg/85 lbs

(3 x 15 x 38,5 kg/85 lbs)
(1 x 15 x 34 kg/75 lbs, 2 x 15 x 38,5 kg/85 lbs)
(3 x 12 x 29,5 kg/65 lbs)

Leg press
3 x 15 x 70,3 kg/155 lbs

(3 x 15 x 70,3 kg/155 lbs)
(2 x 15 x 20,4 kg/45 lbs each side, 1 x 15 x 27 kg/60 lbs each side on plate-loadable machine)
(3 x 12 x 68 kg/150 lbs)

superset with

Calf press using leg press
3 x 15 x 70,3 kg/155 lbs

(70,3 kg/155 lbs x 15, 12f + 3, 15f)
(2 x 15 x 20,4 kg/45 lbs each side, 1 x 15 x 27 kg/60 lbs each side on plate-loadable machine)
(3 x 12 x 68 kg/150 lbs)

Leg extensions
3 x 15 x 43 kg/95 lbs – misloaded but managed it anyway, wondering why my legs were burning so quickly

(3 x 15 x 36,3 kg/80 lbs)
(1 x 15 x 34 kg/75 lbs, 2 x 15 x 36,3 kg/80 lbs)
(3 x 12 x 34 kg/75 lbs)

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)

superset with

Skull crushers
3 x 15 x 6,8 kg/15 lbs each side

(3 x 15 x 6,8 kg/15 lbs each side)
(3 x 15 x 6,8 kg/15 lbs each side)
(2 x 15 x 6,8 kg/15 lbs each side)

Biceps curls
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

superset with

Hammer curls, but with 15-sec pause before second set
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

Stretches & dead hangs

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always 1-2-sec pause at concentric, 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.

2 Likes
845

2023.11.11

87,8 kg

Morning: Upper body

Machine chest press
3 x 15 x 36,3 kg/80 lbs

(3 x 15 x 36,3 kg/80 lbs)
(3 x 15 x 34 kg/75 lbs)
(2 x 15 x 31,75 kg/70 lbs, 1 x 15 x 34 kg/75 lbs)

TRX row with 2-sec eccentrics
2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests

(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
(3 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)

Anti-rotation cable presses
9 plates x 15, 12f + 3, 12f + 3 – kept the new weight but strength was low today because of insufficient food the day before

(3 x 15 x 9 plates – misloaded but managed it anyway)
(3 x 15 x 8 plates)
(3 x 15 x 8 plates)

Isometric hold for chest
3 x 15 seconds

(3 x 15 seconds)
(3 x 15 seconds)
(3 x 15 seconds)

superset with

Cable flyes
6 plates each side x 15, 12f + 3, 12f + 3

(3 x 15 x 6 plates each side)
(3 x 15 x 6 plates each side)
(3 x 15 x 6 plates each side)

Overhead press
15,9 kg/35 lbs each side x 15, 10f + 5f, 10f +5(f)

(15,9 kg/35 lbs each side x 15, 12f + 3, 11f +4(f))
(13,6 kg/30 lbs each side x 15, 15,9 kg/35 lbs each side x 12f + 4, 12f +4(f))
(3 x 15 x 13,6 kg/30 lbs each side)
(3 x 15 x 13,6 kg/30 lbs each side)

Lat pulldowns
1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 lbs – gym was busy so had to do these first

(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs)

superset with

Ski band pulls
3 x 15 x red band

(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x red band)

Stretches & dead hangs

2 Likes
846

2023.11.13

89,9 kg

Afternoon: Stretching class

35 minutes of yoga-based stretching.

Subsequently: Easy cardio

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 122 bpm.

2 Likes
847

2023.11.14

90,1 kg

Morning: Lower body & arms

Split squats
3 x 12 x BW each side

(3 x 12 x BW each side)
(3 x 12 x BW each side)
(2 x 10 x BW each side)

Seated leg curls
3 x 15 x 38,5 kg/85 lbs

(3 x 15 x 38,5 kg/85 lbs)
(3 x 15 x 38,5 kg/85 lbs)
(1 x 15 x 34 kg/75 lbs, 2 x 15 x 38,5 kg/85 lbs)

Leg press
3 x 15 x 70,3 kg/155 lbs

(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)
(2 x 15 x 20,4 kg/45 lbs each side, 1 x 15 x 27 kg/60 lbs each side on plate-loadable machine)

superset with

Calf press using leg press
3 x 15 x 70,3 kg/155 lbs

(3 x 15 x 70,3 kg/155 lbs)
(70,3 kg/155 lbs x 15, 12f + 3, 15f)
(2 x 15 x 20,4 kg/45 lbs each side, 1 x 15 x 27 kg/60 lbs each side on plate-loadable machine)

Leg extensions
3 x 15 x 43 kg/95 lbs – kept the new weight

(3 x 15 x 43 kg/95 lbs – misloaded but managed it anyway, wondering why my legs were burning so quickly)

(3 x 15 x 36,3 kg/80 lbs)
(1 x 15 x 34 kg/75 lbs, 2 x 15 x 36,3 kg/80 lbs)
(3 x 12 x 34 kg/75 lbs)

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)

superset with

Skull crushers
3 x 15 x 6,8 kg/15 lbs each side

(3 x 15 x 6,8 kg/15 lbs each side)
(3 x 15 x 6,8 kg/15 lbs each side)
(2 x 15 x 6,8 kg/15 lbs each side)

Biceps curls
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

superset with

Hammer curls, but with 15-sec pause before second set
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

Stretches & dead hangs

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral grip)

For P & P always 1-2-sec pause at concentric, 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. Shortened rest periods for last two sets.

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.

2 Likes
848

I will try to post more frequently.
I will try to post more frequently.
I will try to post more frequently.
I will try to post more frequently.
I will try to post more frequently.
I will try to post more frequently.
I will try to post more frequently.
I will try to post more frequently.
I will try to post more frequently.

My apologies to everyone whose logs I follow, and who follow mine. I’ll catch up as soon as I can.

1 Like
849

Nice to see you’re still getting the work in!

1 Like
850

Thanks! I’m always so inspired by your log but I never post there any more because you’re in a different galaxy, far, far away and I’m completely unqualified to comment, whether positively or negatively on anything you do.

But please know that you’re a huge source of inspiration to me nevertheless and I so much enjoy reading your log and learning from it!

1 Like
851

2023.11.15

90,2 kg

Morning: Upper body

Machine chest press
3 x 15 x 36,3 kg/80 lbs

(3 x 15 x 36,3 kg/80 lbs)
(3 x 15 x 36,3 kg/80 lbs)
(3 x 15 x 34 kg/75 lbs)

TRX row with 2-sec eccentrics
2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests

(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)

Anti-rotation cable presses
3 x 15 x 9 plates each side

(9 plates x 15, 12f + 3, 12f + 3 – kept the new weight but strength was low today because of insufficient food the day before)
(3 x 15 x 9 plates – misloaded but managed it anyway)
(3 x 15 x 8 plates)

Isometric hold for chest
3 x 16 seconds

(3 x 15 seconds)
(3 x 15 seconds)
(3 x 15 seconds)

superset with

Cable flyes
3 x 15 x 6 plates each side

(6 plates each side x 15, 12f + 3, 12f + 3)
(3 x 15 x 6 plates each side)
(3 x 15 x 6 plates each side)

Overhead press
15,9 kg/35 lbs each side x 15, 12f + 3(f), 12f + 3(f)

(15,9 kg/35 lbs each side x 15, 10f + 5f, 10f +5(f))
(15,9 kg/35 lbs each side x 15, 12f + 3, 11f +4(f))
(13,6 kg/30 lbs each side x 15, 15,9 kg/35 lbs each side x 12f + 4, 12f +4(f))

Lat pulldowns
1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 lbs

(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 lbs – gym was busy so had to do these first)
(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 68 kg/150 lbs)

superset with

Ski band pulls
3 x 15 x green band (no reds available today)

(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x red band)

Subsequently: Stretch class

This coming Monday’s stretch class is cancelled but I ran into my trainer who told me that there was a morning stretch class today instead so I attended that right away in lieu of stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always 1-2-sec pause at concentric, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 13 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.

Crunches.

Forearm stretches.

5 minutes of thoracic stretching.

3 Likes
852

Not too sure about any of that, but I appreciate the sentiment!

1 Like
853

Because it’s been so long since I posted and caught up on things, I missed that your mom had passed away. You and your family have been through a very difficult time. My condolences too.

It’s amazing how this kind of loss creeps up on you when you least expect it and you find yourself feeling very emotional suddenly, sometimes because something reminds you of her, and sometimes for no apparent reason.

She will live on in everyone’s memories of her and was, no doubt, extremely proud of her son.

2 Likes
854

2023.11.17

89,7 kg

Morning: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always 1-2-sec pause at concentric, 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.

Crunches.

Forearm stretches.

5 minutes of thoracic stretching.

This afternoon’s cardio fell through because of meetings.

3 Likes
855

2023.11.18

90,2 kg

Morning: Lower body & arms

Split squats
3 x 12 x BW each side

(3 x 12 x BW each side)
(3 x 12 x BW each side)
(2 x 10 x BW each side)

Seated leg curls
3 x 15 x 38,5 kg/85 lbs

(3 x 15 x 38,5 kg/85 lbs)
(3 x 15 x 38,5 kg/85 lbs)
(3 x 15 x 38,5 kg/85 lbs)

Leg press
3 x 15 x 70,3 kg/155 lbs

(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)

superset with

Calf press using leg press
3 x 15 x 70,3 kg/155 lbs

(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)
(70,3 kg/155 lbs x 15, 12f + 3, 15f)

Leg extensions
3 x 15 x 43 kg/95 lbs

(3 x 15 x 43 kg/95 lbs – kept the new weight)
(3 x 15 x 43 kg/95 lbs – misloaded but managed it anyway, wondering why my legs were burning so quickly)

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)

superset with

Skull crushers
3 x 15 x 6,8 kg/15 lbs each side

(3 x 15 x 6,8 kg/15 lbs each side)
(3 x 15 x 6,8 kg/15 lbs each side)
(2 x 15 x 6,8 kg/15 lbs each side)

Biceps curls
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

superset with

Hammer curls, but with 15-sec pause before second set
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

Stretches & dead hangs

3 Likes
856

2023.11.20

91,1 kg

Morning: Upper body

Machine chest press
3 x 15 x 36,3 kg/80 lbs

(3 x 15 x 36,3 kg/80 lbs)
(3 x 15 x 36,3 kg/80 lbs)
(3 x 15 x 36,3 kg/80 lbs)

TRX row with 2-sec eccentrics
2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests

(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)

Anti-rotation cable presses
3 x 15 x 9 plates each side

(3 x 15 x 9 plates each side)
(9 plates x 15, 12f + 3, 12f + 3 – kept the new weight but strength was low today because of insufficient food the day before)
(3 x 15 x 9 plates – misloaded but managed it anyway)

Isometric hold for chest
3 x 16 seconds

(3 x 15 seconds)
(3 x 15 seconds)
(3 x 15 seconds)

superset with

Cable flyes
3 x 15 x 6 plates each side

(3 x 15 x 6 plates each side)
(6 plates each side x 15, 12f + 3, 12f + 3)
(3 x 15 x 6 plates each side)

Overhead press
15,9 kg/35 lbs each side x 15, 14f + 4(f), 12f + 4(f) — happy with this!

(15,9 kg/35 lbs each side x 15, 12f + 3(f), 12f + 3(f))
(15,9 kg/35 lbs each side x 15, 10f + 5f, 10f +5(f))
(15,9 kg/35 lbs each side x 15, 12f + 3, 11f +4(f))

Lat pulldowns
1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 lbs

(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 lbs)
(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 lbs – gym was busy so had to do these first)
(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 lbs)

superset with

Ski band pulls
3 x 15 x red band

(3 x 15 x green band (no reds available today))
(3 x 15 x red band)
(3 x 15 x red band)

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always 1-2-sec pause at concentric, 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

Broomstick stretches, twists, and squats.

Chest & back stretch.

Crunches.

Forearm stretches.

5 minutes of thoracic stretching.

3 Likes
857

2023.11.21

91,0 kg

Morning: Lower body & arms

Split squats
3 x 12 x BW each side

(3 x 12 x BW each side)
(3 x 12 x BW each side)
(3 x 12 x BW each side)

Seated leg curls
1 x 15 x 38,5 kg/85 lbs, 2 x 15 x 41 kg/90 lbs – used a different machine today, so I suspect the weight might have felt too light because of differences between the machines rather than because I’ve made progress. :slight_smile:

(3 x 15 x 38,5 kg/85 lbs)
(3 x 15 x 38,5 kg/85 lbs)
(3 x 15 x 38,5 kg/85 lbs)

Leg press
3 x 15 x 70,3 kg/155 lbs

(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)

superset with

Calf press using leg press
3 x 15 x 70,3 kg/155 lbs

(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)

Leg extensions
3 x 15 x 43 kg/95 lbs

(3 x 15 x 43 kg/95 lbs)
(3 x 15 x 43 kg/95 lbs – kept the new weight)
(3 x 15 x 43 kg/95 lbs – misloaded but managed it anyway, wondering why my legs were burning so quickly)

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)

superset with

Skull crushers
3 x 15 x 8 kg/17,5 lbs each side

(3 x 15 x 6,8 kg/15 lbs each side)
(3 x 15 x 6,8 kg/15 lbs each side)
(2 x 15 x 6,8 kg/15 lbs each side)

Biceps curls
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

superset with

Hammer curls, but with 15-sec pause before second and third sets
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

Stretches & dead hangs

The afternoon’s PLP fell through because of meetings again.

3 Likes
858

2023.11.22

91,1 kg

Morning: Upper body

Machine chest press
3 x 15 x 36,3 kg/80 lbs

(3 x 15 x 36,3 kg/80 lbs)
(3 x 15 x 36,3 kg/80 lbs)
(3 x 15 x 36,3 kg/80 lbs)

TRX row with 2-sec eccentrics
2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests

(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)

Anti-rotation cable presses
3 x 15 x 9 plates each side

(3 x 15 x 9 plates each side)
(3 x 15 x 9 plates each side)
(3 x 15 x 9 plates each side)

Isometric hold for chest
3 x 16 seconds

(3 x 16 seconds)
(3 x 15 seconds)
(3 x 15 seconds)

superset with

Cable flyes
3 x 15 x 6 plates each side

(3 x 15 x 6 plates each side)
(3 x 15 x 6 plates each side)
(6 plates each side x 15, 12f + 3, 12f + 3)

Overhead press
15,9 kg/35 lbs each side x 15, 12f + 4(f), 12f + 4(f) — strength low today – the first set was an awful grinder but got it done

(15,9 kg/35 lbs each side x 15, 14f + 4(f), 12f + 4(f) — happy with this!)
(15,9 kg/35 lbs each side x 15, 12f + 3(f), 12f + 3(f))
(15,9 kg/35 lbs each side x 15, 10f + 5f, 10f +5(f))

Lat pulldowns
3 x 15 x 70,3 kg/155 lbs – happy with this!

(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 lbs)
(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 lbs)
(1 x 15 x 68 kg/150 lbs, 2 x 15 x 70,3 kg/155 lbs – gym was busy so had to do these first)

superset with

Ski band pulls
3 x 15 x red band

(3 x 15 x red band)
(3 x 15 x green band (no reds available today))
(3 x 15 x red band)

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always 1-2-sec pause at concentric, 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.

Forearm stretches.

5 minutes of thoracic stretching.

3 Likes
859

2023.11.23

89,8 kg

Morning: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always 1-2-sec pause at concentric, 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. Shorter rest for last 3 sets.

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.

Forearm stretches.

5 minutes of thoracic stretching.

Afternoon: Easy cardio

65 minutes and 6,14 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

2 Likes
860

2023.11.24

89,5 kg

Morning: Lower body & arms

Split squats
3 x 12 x BW each side

(3 x 12 x BW each side)
(3 x 12 x BW each side)
(3 x 12 x BW each side)

Seated leg curls
1 x 15 x 41 kg/90 lbs, 2 x 15 x 43 kg/95 lbs – *looks like I was wrong and I am making progress. :slight_smile: *

(1 x 15 x 38,5 kg/85 lbs, 2 x 15 x 41 kg/90 lbs – used a different machine today, so I suspect the weight might have felt too light because of differences between the machines rather than because I’ve made progress. :slight_smile:)
(3 x 15 x 38,5 kg/85 lbs)
(3 x 15 x 38,5 kg/85 lbs)

Leg press
1 x 15 x 70,3 kg/155 lbs, 2 x 15 x 72,6 kg/160 lbs

(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)

superset with

Calf press using leg press
1 x 15 x 70,3 kg/155 lbs, 2 x 15 x 72,6 kg/160 lbs

(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)

Leg extensions
3 x 15 x 43 kg/95 lbs

(3 x 15 x 43 kg/95 lbs)
(3 x 15 x 43 kg/95 lbs)
(3 x 15 x 43 kg/95 lbs – kept the new weight)

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)

superset with

Skull crushers
3 x 15 x 8 kg/17,5 lbs each side

(3 x 15 x 8 kg/17,5 lbs each side)
(3 x 15 x 6,8 kg/15 lbs each side)
(3 x 15 x 6,8 kg/15 lbs each side)

Biceps curls
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

superset with

Hammer curls, but with 15-sec pause before second and third sets
3 x 12 x 9 kg/20 lbs each side

(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)
(2 x 12 x 9 kg/20 lbs each side)

Stretches & dead hangs

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always 1-2-sec pause at concentric, 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.

Crunches.

Forearm stretches.

5 minutes of thoracic stretching.

2 Likes