Keeping My Head Down, Doing My Thing

Training Training Logs
861

2023.11.25

89,8 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 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 – my trainer timed me and this is closer to a 20-second hold; I count 16 breaths

(3 x 16 seconds)
(3 x 16 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, 12f + 4(f) (r-p) — forgot the rest-pause on the second set)

(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))

Lat pulldowns
3 x 15 x 70,3 kg/155 lbs

(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)

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 green band (no reds available today))

2 Likes
862

2023.11.27

91,7 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.

Afternoon: Easy cardio

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

Stretch class was cancelled. I think the trainer is either ill or on holiday.

2 Likes
863

2023.11.28

91,2 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)
(3 x 12 x BW each side)

Seated leg curls
3 x 15 x 43 kg/95 lbs

(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)

Leg press
3 x 15 x 72,6 kg/160 lbs

(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)

superset with

Calf press using leg press
3 x 15 x 72,6 kg/160 lbs

(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)

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)

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 8 kg/17,5 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

Because of meetings, PLP fell through this afternoon.

2 Likes
864

2023.11.29

90,3 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 – my trainer timed me and this is closer to a 20-second hold; I count 16 breaths)
(3 x 16 seconds)
(3 x 16 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, 15, 11f + 4(f) (r-p)

(15,9 kg/35 lbs each side x 15, 12f, 12f + 4(f) (r-p) — forgot the rest-pause on the second set))
(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!)

Lat pulldowns
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 – happy with this!)
(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 blue band – no red bands available today

(3 x 15 x red band)
(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.

2 Likes
865

2023.11.30

–,– – did not weigh because I drank water during the night to stave off a sore throat.

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 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.

Afternoon: Easy cardio

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

2 Likes
866

2023.12.1

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
3 x 15 x 43 kg/95 lbs

(3 x 15 x 43 kg/95 lbs)
(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:)

Leg press
3 x 15 x 72,6 kg/160 lbs

(3 x 15 x 72,6 kg/160 lbs)
(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)

superset with

Calf press using leg press
3 x 15 x 72,6 kg/160 lbs

(3 x 15 x 72,6 kg/160 lbs)
(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)

Leg extensions
3 x 15 x 45,4 kg/100 lbs – happy with this!

(3 x 15 x 43 kg/95 lbs)
(3 x 15 x 43 kg/95 lbs)
(3 x 15 x 43 kg/95 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 8 kg/17,5 lbs each side – form is improving

(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 8 kg/17,5 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

Because of meetings, PLP fell through again this afternoon.

2 Likes
867

2023.12.2

90,7 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 16 seconds – my trainer timed me and this is closer to a 20-second hold; I count 16 breaths)
(3 x 16 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 x 15, 12, 12 – plate-loaded press was occupied so used machine press instead with higher seat angle. Sobering. After consultation with my trainer (curses! :slight_smile: ), will stick with the machine for the foreseeable future, since my medial deltoids are very weak.

(15,9 kg/35 lbs each side x 15, 12f, 12f + 4(f) (r-p) — forgot the rest-pause on the second set))
(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!)

Lat pulldowns
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 – happy with this!)

superset with

Ski band pulls
3 x 15 x red band

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

Stretches & dead hangs

2 Likes
868

2023.12.4

92,7 kg

Morning: 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 19 Neutral grip: (3) + 8 + 7 + 6 + 5 + 4 (30)

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.

Afternoon: Easy cardio

65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

Today’s stretch class was cancelled again so I did this instead.

Bit of a break-through for me: I haven’t been able to do this many reps of PLP since before I fell ill at the end of April of 2023. It’s very nice finally to have regained the lost ground.

2 Likes
869

2023.12.5

91,7 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
3 x 15 x 45,4 kg/100 lbs – happy with this!

(3 x 15 x 43 kg/95 lbs)
(3 x 15 x 43 kg/95 lbs)
(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: *)

Leg press
3 x 15 x 72,6 kg/160 lbs

(3 x 15 x 72,6 kg/160 lbs)
(3 x 15 x 72,6 kg/160 lbs)
(1 x 15 x 70,3 kg/155 lbs, 2 x 15 x 72,6 kg/160 lbs)

superset with

Calf press using leg press
3 x 15 x 72,6 kg/160 lbs

(3 x 15 x 72,6 kg/160 lbs)
(3 x 15 x 72,6 kg/160 lbs)
(1 x 15 x 70,3 kg/155 lbs, 2 x 15 x 72,6 kg/160 lbs)

Leg extensions
3 x 15 x 45,4 kg/100 lbs

(3 x 15 x 45,4 kg/100 lbs – happy with this!)
(3 x 15 x 43 kg/95 lbs)
(3 x 15 x 43 kg/95 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
8 kg/17,5 lbs each side x 15, 15, 12f + 3 – struggling to keep my elbows from drifting

(3 x 15 x 8 kg/17,5 lbs each side – form is improving)
(3 x 15 x 8 kg/17,5 lbs each side)
(3 x 15 x 8 kg/17,5 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

3 Likes
870

2023.12.6

91,1 kg

Morning: Upper body

Machine chest press
2 x 15 x 36,3 kg/80 lbs, 1 x 15 x 38,5 kg/85 lbs – happy to be able to raise the weight a bit here

(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 – this was correspondingly awful

(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 16 seconds)
(3 x 16 seconds – my trainer timed me and this is closer to a 20-second hold; I count 16 breaths)

superset with

Cable flyes
7 plates each side x 15, 12f + 4, 10f + 5 – good to raise the weight here and push a bit too

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

Machine overhead press
15,9 kg/35 lbs x 15, 20,4 kg/45 lbs x 12f + 4 (r-p), 11f + 4 (r-p) – used a different machine than last time (previous one was occupied). I think the higher weight has more to do with the differences between the machines than with me.

(15,9 kg/35 lbs x 15, 12, 12 – plate-loaded press was occupied so used machine press instead with higher seat angle. Sobering. After consultation with my trainer (curses! :slight_smile: ), will stick with the machine for the foreseeable future, since my medial deltoids are very weak.)

(Previously: plate-loaded press)
(15,9 kg/35 lbs each side x 15, 12f, 12f + 4(f) (r-p) — forgot the rest-pause on the second set))
(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)

Lat pulldowns
1 x 15 x 70,3 kg/155 lbs, 2 x 15 x 72,6 kg/160 lbs – nice finally to be able to get back to the weight I was pushing in April of 2023.)

(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 – happy with this!)

superset with

Ski band pulls
3 x 15 x red band

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

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 20 Pronated grip: (3) + 8 + 7 + 6 + 5 + 5 (31)

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 PLP was difficult but I was up for it so although a slog, it went relatively well. Happy to be back to where I was in April of 2023.

3 Likes
871

2023.12.7

91,5 kg

Morning: Lower body & arms

Split squats
3 x 13 x BW each side – petit à petit!

(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 45,4 kg/100 lbs, 2 x 15 x 47,6 kg/105 lbs – definitely the limit with good form right now

(3 x 15 x 45,4 kg/100 lbs – happy with this!)
(3 x 15 x 43 kg/95 lbs)
(3 x 15 x 43 kg/95 lbs)

Leg press
3 x 15 x 72,6 kg/160 lbs – had to do these after leg extensions today, so not pushing my luck

(3 x 15 x 72,6 kg/160 lbs)
(3 x 15 x 72,6 kg/160 lbs)
(3 x 15 x 72,6 kg/160 lbs)

superset with

Calf press using leg press
3 x 15 x 72,6 kg/160 lbs – these still burn!

(3 x 15 x 72,6 kg/160 lbs)
(3 x 15 x 72,6 kg/160 lbs)
(3 x 15 x 72,6 kg/160 lbs)

Leg extensions
3 x 15 x 45,4 kg/100 lbs

(3 x 15 x 45,4 kg/100 lbs)
(3 x 15 x 45,4 kg/100 lbs – happy with this!)
(3 x 15 x 43 kg/95 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 8 kg/17,5 lbs each side

(8 kg/17,5 lbs each side x 15, 15, 12f + 3 – struggling to keep my elbows from drifting)
(3 x 15 x 8 kg/17,5 lbs each side – form is improving)
(3 x 15 x 8 kg/17,5 lbs each side)

Biceps curls
9 kg/20 lbs each side x 13, 13, 12

(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
9 kg/20 lbs each side x 13, 13, 12

(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 21 Pronated grip: (3) + 8 + 7 + 6 + 6 + 5 (32)

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

Very happy to have managed this. Went better than expected. Had to cut the session short because of meetings so skipped the stretches at the end.

3 Likes
872

2023.12.8

92,0 kg

Morning: Upper body

Machine chest press
1 x 15 x 36,3 kg/80 lbs, 2 x 15 x 38,5 kg/85 lbs

(2 x 15 x 36,3 kg/80 lbs, 1 x 15 x 38,5 kg/85 lbs – happy to be able to raise the weight a bit here)
(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 – this was correspondingly awful)
(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 10 plates each side — happy with this

(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 16 seconds)
(3 x 16 seconds)

superset with

Cable flyes
7 plates each side x 15, 12f + 4, 15

(7 plates each side x 15, 12f + 4, 10f + 5 – good to raise the weight here and push a bit too)
(3 x 15 x 6 plates each side)
(3 x 15 x 6 plates each side)

Machine overhead press
20,4 kg/45 lbs x 14f + 4 (r-p), 12f + 4(f) (r-p), 11f + 4 (r-p)

(15,9 kg/35 lbs x 15, 20,4 kg/45 lbs x 12f + 4 (r-p), 11f + 4 (r-p) – used a different machine than last time (previous one was occupied). I think the higher weight has more to do with the differences between the machines than with me.)
(15,9 kg/35 lbs x 15, 12, 12 – plate-loaded press was occupied so used machine press instead with higher seat angle. Sobering. After consultation with my trainer (curses! :slight_smile: ), will stick with the machine for the foreseeable future, since my medial deltoids are very weak.)

(Previously: plate-loaded press)
(15,9 kg/35 lbs each side x 15, 12f, 12f + 4(f) (r-p) — forgot the rest-pause on the second set))

Lat pulldowns
1 x 15 x 70,3 kg/155 lbs, 2 x 15 x 72,6 kg/160 lbs

(1 x 15 x 70,3 kg/155 lbs, 2 x 15 x 72,6 kg/160 lbs – nice finally to be able to get back to the weight I was pushing in April of 2023.))
(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 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 blue band – no red bands available today)

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 22 Supinated grip: (3) + 8 + 7 + 7 + 6 + 5 (33)

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
873

2023.12.9

90,7 kg

Morning: Lower body & arms

Split squats
4 x 13 x BW each side – had a bit of time to kill before meeting my trainer

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

Seated leg curls
3 x 15 x 47,6 kg/105 lbs

(1 x 15 x 45,4 kg/100 lbs, 2 x 15 x 47,6 kg/105 lbs – definitely the limit with good form right now)
(3 x 15 x 45,4 kg/100 lbs – happy with this!)
(3 x 15 x 43 kg/95 lbs)

Leg press
1 x 15 x 72,6 kg/160 lbs, 2 x 15 x 74,8 kg/165 lbs

(3 x 15 x 72,6 kg/160 lbs – had to do these after leg extensions today, so not pushing my luck)
(3 x 15 x 72,6 kg/160 lbs)
(3 x 15 x 72,6 kg/160 lbs)

superset with

Calf press using leg press
1 x 15 x 72,6 kg/160 lbs, 2 x 15 x 74,8 kg/165 lbs

(3 x 15 x 72,6 kg/160 lbs – these still burn!)
(3 x 15 x 72,6 kg/160 lbs)
(3 x 15 x 72,6 kg/160 lbs)

Leg extensions
1 x 15 x 50 kg/110 lbs, 1 x 15 x 54,4 kg/120 lbs, 1 x 12 x 61 kg/135 lbs — trainer showed me the trick of keeping my toes pointed up towards the ceiling, which allows for significantly more weight here

(3 x 15 x 45,4 kg/100 lbs)
(3 x 15 x 45,4 kg/100 lbs)
(3 x 15 x 45,4 kg/100 lbs – happy with this!)

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
1 x 15 x 8 kg/17,5 lbs each side, 1 x 15 x 9 kg/20 lbs each side, 1 x 7f + 7f (r-p) x 9 kg/20 lbs each side – trainer wanted me to try a heavier weight; will stick with the lower weight for now.

(3 x 15 x 8 kg/17,5 lbs each side)
(8 kg/17,5 lbs each side x 15, 15, 12f + 3 – struggling to keep my elbows from drifting)
(3 x 15 x 8 kg/17,5 lbs each side – form is improving)

Biceps curls
9 kg/20 lbs each side x 13, 13, 12

(9 kg/20 lbs each side x 13, 13, 12)
(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)

superset with

Hammer curls, but with 15-sec pause before second and third sets
9 kg/20 lbs each side x 13, 13, 12

(9 kg/20 lbs each side x 13, 13, 12)
(3 x 12 x 9 kg/20 lbs each side)
(3 x 12 x 9 kg/20 lbs each side)

Stretches & dead hangs

2 Likes
874

2023.12.10

91,1 kg

Morning: Upper body

Machine chest press
3 x 15 x 38,5 kg/85 lbs

(1 x 15 x 36,3 kg/80 lbs, 2 x 15 x 38,5 kg/85 lbs)
(2 x 15 x 36,3 kg/80 lbs, 1 x 15 x 38,5 kg/85 lbs – happy to be able to raise the weight a bit here)
(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 – this was correspondingly awful)
(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 10 plates each side

(3 x 15 x 10 plates each side — happy with this)
(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 16 seconds)
(3 x 16 seconds)

superset with

Cable flyes
3 x 15 x 7 plates each side

(7 plates each side x 15, 12f + 4, 15)
(7 plates each side x 15, 12f + 4, 10f + 5 – good to raise the weight here and push a bit too)
(3 x 15 x 6 plates each side)

Machine overhead press
20,4 kg/45 lbs x 15f, 12f + 4(f) (r-p), 12f + 5f (r-p)

(20,4 kg/45 lbs x 14f + 4 (r-p), 12f + 4(f) (r-p), 11f + 4 (r-p))
(15,9 kg/35 lbs x 15, 20,4 kg/45 lbs x 12f + 4 (r-p), 11f + 4 (r-p) – used a different machine than last time (previous one was occupied). I think the higher weight has more to do with the differences between the machines than with me.)
(15,9 kg/35 lbs x 15, 12, 12 – plate-loaded press was occupied so used machine press instead with higher seat angle. Sobering. After consultation with my trainer (curses! :slight_smile: ), will stick with the machine for the foreseeable future, since my medial deltoids are very weak.)

Lat pulldowns
3 x 15 x 72,6 kg/160 lbs

(1 x 15 x 70,3 kg/155 lbs, 2 x 15 x 72,6 kg/160 lbs)
(1 x 15 x 70,3 kg/155 lbs, 2 x 15 x 72,6 kg/160 lbs – nice finally to be able to get back to the weight I was pushing in April of 2023.))
(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 70,3 kg/155 lbs)

superset with

Ski band pulls
3 x 15 x blue band (no reds available)

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

Stretches & dead hangs

2 Likes
875

2023.12.11

90,3 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 23 Supinated grip: (3) + 8 + 8 + 7 + 6 + 5 (34)

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

Subsequently: Stretch class

35-minute yoga-based stretch class.

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
876

2023.12.12

90,5 kg

Morning: Lower body & arms

Split squats
3 x 13 x BW each side

(4 x 13 x BW each side – had a bit of time to kill before meeting my trainer)
(3 x 12 x BW each side)
(3 x 12 x BW each side)
(3 x 12 x BW each side)

Seated leg curls
3 x 15 x 47,6 kg/105 lbs

(3 x 15 x 47,6 kg/105 lbs)
(1 x 15 x 45,4 kg/100 lbs, 2 x 15 x 47,6 kg/105 lbs – definitely the limit with good form right now)
(3 x 15 x 45,4 kg/100 lbs – happy with this!)

Leg press
3 x 15 x 74,8 kg/165 lbs – had some difficulty with my lower back when getting into position with this weight. Will switch to plate-loaded machine instead.

(1 x 15 x 72,6 kg/160 lbs, 2 x 15 x 74,8 kg/165 lbs)
(3 x 15 x 72,6 kg/160 lbs – had to do these after leg extensions today, so not pushing my luck)
(3 x 15 x 72,6 kg/160 lbs)

superset with

Calf press using leg press
3 x 15 x 74,8 kg/165 lbs

(1 x 15 x 72,6 kg/160 lbs, 2 x 15 x 74,8 kg/165 lbs)
(3 x 15 x 72,6 kg/160 lbs – these still burn!)
(3 x 15 x 72,6 kg/160 lbs)

Leg extensions
61 kg/135 lbs x 15, 15, 12(f) + 5 (r-p)

(1 x 15 x 50 kg/110 lbs, 1 x 15 x 54,4 kg/120 lbs, 1 x 12 x 61 kg/135 lbs — trainer showed me the trick of keeping my toes pointed up towards the ceiling, which allows for significantly more weight here)
(3 x 15 x 45,4 kg/100 lbs)
(3 x 15 x 45,4 kg/100 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 8 kg/17,5 lbs each side

(1 x 15 x 8 kg/17,5 lbs each side, 1 x 15 x 9 kg/20 lbs each side, 1 x 7f + 7f (r-p) x 9 kg/20 lbs each side – trainer wanted me to try a heavier weight; will stick with the lower weight for now.)
(3 x 15 x 8 kg/17,5 lbs each side)
(8 kg/17,5 lbs each side x 15, 15, 12f + 3 – struggling to keep my elbows from drifting)

Biceps curls
9 kg/20 lbs each side x 13, 13, 12

(9 kg/20 lbs each side x 13, 13, 12)
(9 kg/20 lbs each side x 13, 13, 12)
(3 x 12 x 9 kg/20 lbs each side)

superset with

Hammer curls, but with 15-sec pause before second and third sets
9 kg/20 lbs each side x 13, 13, 12

(9 kg/20 lbs each side x 13, 13, 12)
(9 kg/20 lbs each side x 13, 13, 12)
(3 x 12 x 9 kg/20 lbs each side)

Stretches & dead hangs

Because of meetings, skipped this afternoon’s PLP.

2 Likes
877

2023.12.13

91,1 kg

Morning: 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 19 Neutral grip: (3) + 8 + 7 + 6 + 5 + 4 (30)

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

Afternoon: Easy cardio

65 minutes and 6,12 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

Feeling under the weather today, so kept things lighter.

2 Likes
878

2023.12.15

90,9 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 20 Pronated grip: (3) + 8 + 7 + 6 + 5 + 5 (31)

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

Afternoon: Easy cardio

65 minutes and 6,12 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.

Still feeling under the weather today, so kept things lighter again.

2 Likes
879

2023.12.16

90,5 kg

Morning: Upper body

Machine chest press
3 x 15 x 38,5 kg/85 lbs

(3 x 15 x 38,5 kg/85 lbs)
(1 x 15 x 36,3 kg/80 lbs, 2 x 15 x 38,5 kg/85 lbs)
(2 x 15 x 36,3 kg/80 lbs, 1 x 15 x 38,5 kg/85 lbs – happy to be able to raise the weight a bit 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)
(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests – this was correspondingly awful)
(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 10 plates each side

(3 x 15 x 10 plates each side)
(3 x 15 x 10 plates each side — happy with this)
(3 x 15 x 9 plates each side)

Isometric hold for chest
3 x 16 seconds

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

superset with

Cable flyes
7 plates each side x 15, 12f + 4 (r-p), 12f + 4 (r-p)

(3 x 15 x 7 plates each side)
(7 plates each side x 15, 12f + 4, 15)
(7 plates each side x 15, 12f + 4, 10f + 5 – good to raise the weight here and push a bit too)

Machine overhead press
3 x 15 x 20,4 kg/45 lbs – my trainer oiled the machine because it was binding at the top of the range of motion. This helped enormously.

(20,4 kg/45 lbs x 15f, 12f + 4(f) (r-p), 12f + 5f (r-p))
(20,4 kg/45 lbs x 14f + 4 (r-p), 12f + 4(f) (r-p), 11f + 4 (r-p))
(15,9 kg/35 lbs x 15, 20,4 kg/45 lbs x 12f + 4 (r-p), 11f + 4 (r-p) – used a different machine than last time (previous one was occupied). I think the higher weight has more to do with the differences between the machines than with me.)

Lat pulldowns
3 x 15 x 68 kg/150 lbs – on cable machine because usual machine was busy

(3 x 15 x 72,6 kg/160 lbs)
(1 x 15 x 70,3 kg/155 lbs, 2 x 15 x 72,6 kg/160 lbs)
(1 x 15 x 70,3 kg/155 lbs, 2 x 15 x 72,6 kg/160 lbs – nice finally to be able to get back to the weight I was pushing in April of 2023.))
(3 x 15 x 70,3 kg/155 lbs)

superset with

Ski band pulls
3 x 15 x red band

(3 x 15 x blue band (no reds available))
(3 x 15 x red band)
(3 x 15 x red band)

Plate-loaded leg press

1 x 15 x 1 plate each side, 1 x 15 x 2 plates each side, 1 x 15 x 3 plates each side, 1 x 5 x 4 plates each side, 1 x 6 x 5 plates each side – this was not part of today’s workout but I wanted to go through this with my trainer because I want to switch to the plate-loaded machine from the seated press. My trainer also wanted me to get the feeling for a heavier weight. We settled on 3 plates each side as a working weight.

Went into this workout feeling very under the weather (sore throat and nasal congestion). Skipped stretches and went home to have a hot bath and then sleep.

3 Likes
880

2023.12.18

91,5 kg

It looks like I have glandular flu again. No training for the time being. Instead, bed rest until things improve.