Having a hard time hitting ‘like’ on that one… Rest well and heal quickly.
2 Likes
Thanks! It’s so frustrating because I was just starting to make significant (for me) progress again. I suppose it’s all part of life. Sisyphus springs to mind . . . 
2 Likes
2023.12.23
90,9 kg
Morning: Mixed bag
Did some work from both upper- and lower-body days to get back into things. I expected my trainer would go easy on me but no . . . 
Split squats
3 x 13 x BW each side
(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)
Plate-loaded leg press
176 kg/388 lbs x 15, 217 kg/478 lbs x 15, 258 kg/568 lbs x 10
(Previously: Seated 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)
superset with
Calf press using plate-loaded leg press
176 kg/388 lbs x 15, 217 kg/478 lbs x 12, 258 kg/568 lbs x 10
(Previously: seated 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!)
Leg extensions
61 kg/135 lbs x 15, 68 kg/150 lbs x 12, 68 kg/150 lbs x 10f + 5 (r-p)
(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)
Machine chest press
1 x 15 x 38,5 kg/85 lbs, 2 x 12 x 41 kg/90 lbs
(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)
Machine overhead press
All the machines were busy so we did dumbell presses instead: 2 x 15 x 4,5 kg/10 lbs each side, 1 x 12 each side with pink (light) KB held upside down
(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))
Lat pulldowns
3 x 15 x 68 kg/150 lbs
(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)
superset with
Ski band pulls
3 x 15 x green band (no reds available)
(3 x 15 x red band)
(3 x 15 x blue band (no reds available))
(3 x 15 x red band)
2 Likes
2023.12.24
91,6 kg
Morning: Mixed bag
Decided to complete all of the exercises from both workouts that I didn’t do the previous day.
Seated leg curls
1 x 15 x 47,6 kg/105 lbs, 2 x 15 x 50 kg/110 lbs
(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)
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 – this was correspondingly awful)
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)
(3 x 15 x 10 plates each side — happy with this)
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 (r-p), 12f + 4 (r-p))
(3 x 15 x 7 plates each side)
(7 plates each side x 15, 12f + 4, 15)
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)
(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)
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)
(9 kg/20 lbs each side x 13, 13, 12)
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)
(9 kg/20 lbs each side x 13, 13, 12)
Stretches & dead hangs
2 Likes
2023.12.26
94,1 kg
Morning: 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
2023.12.27
93,5 kg
Morning: Lower body & arms
Split squats
3 x 13 x BW each side
(3 x 13 x BW each side)
(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)
Seated leg curls
3 x 15 x 50 kg/110 lbs
(1 x 15 x 47,6 kg/105 lbs, 2 x 15 x 50 kg/110 lbs)
(3 x 15 x 47,6 kg/105 lbs)
(3 x 15 x 47,6 kg/105 lbs)
Plate-loaded leg press
3 x 15 x 217 kg/478 lbs x 15 – The 258 kg/568 lbs set from last time scares me to do on my own (what I think the trainer would do if something went awry, I’m not sure ) so we settled on four plates each side for a total of 217 kg/478 lbs as the working weight for now.
(176 kg/388 lbs x 15, 217 kg/478 lbs x 15, 258 kg/568 lbs x 10)
(Previously: Seated 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)
superset with
Calf press using plate-loaded leg press
217 kg/478 lbs x 15, 12f + 3, 12f + 4
(Previously: Calf press using seated 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)
Leg extensions
68 kg/150 lbs x 15, 10f + 5 (r-p), 10f + 5 (r-p)
(61 kg/135 lbs x 15, 68 kg/150 lbs x 12, 68 kg/150 lbs x 10f + 5 (r-p))
(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)
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, 12f + 4 (r-p), 12f + 4 (r-p)
(3 x 15 x 8 kg/17,5 lbs each side)
(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.)
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)
(9 kg/20 lbs each side x 13, 13, 12)
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)
(9 kg/20 lbs each side x 13, 13, 12)
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 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.
2 Likes
2023.12.29
92,5 kg
Morning: Upper body
Machine chest press
3 x 15 x 41 kg/90 lbs
(1 x 15 x 38,5 kg/85 lbs, 2 x 12 x 41 kg/90 lbs)
(3 x 15 x 38,5 kg/85 lbs)
(3 x 15 x 38,5 kg/85 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)
(3 x 15 x 10 plates each side)
(3 x 15 x 10 plates each side — happy with this)
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
(3 x 15 x 7 plates each side)
(7 plates each side x 15, 12f + 4 (r-p), 12f + 4 (r-p))
(3 x 15 x 7 plates each side)
Machine overhead press
20,4 kg/45 lbs x 15, 15, 12f + 3f (r-p)
(All the machines were busy so we did dumbell presses instead: 2 x 15 x 4,5 kg/10 lbs each side, 1 x 12 each side with pink (light) KB held upside down)
(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))
Lat pulldowns
3 x 15 x 70,3 kg/155 lbs
(3 x 15 x 68 kg/150 lbs)
(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)
superset with
Ski band pulls
3 x 15 x green band (no reds available)
(3 x 15 x green band (no reds available))
(3 x 15 x red band)
(3 x 15 x blue band (no reds available))
Stretches & dead hangs
2 Likes
2024.1.3
93,6 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
Broomstick stretches, twists, and squats.
Chest & back stretch.
Crunches.
Forearm stretches.
5 minutes of thoracic stretching.
2 Likes
2024.1.4
93,1 kg
Morning: Upper body
Machine chest press
41 kg/90 lbs x 15, 15, 12f + 4 (r-p)
(3 x 15 x 41 kg/90 lbs)
(1 x 15 x 38,5 kg/85 lbs, 2 x 12 x 41 kg/90 lbs)
(3 x 15 x 38,5 kg/85 lbs)
TRX row with 2-sec eccentrics
BW x 7/7/7, 7/7/5f + 3(f) (r-p), 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)
(3 x 15 x 10 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
(3 x 15 x 7 plates each side)
(3 x 15 x 7 plates each side)
(7 plates each side x 15, 12f + 4 (r-p), 12f + 4 (r-p))
Machine overhead press
22,7 kg/50 lbs x 15, 12f + 3f (r-p), 10f + 4f + 2f (r-p)
(20,4 kg/45 lbs x 15, 15, 12f + 3f (r-p))
(All the machines were busy so we did dumbell presses instead: 2 x 15 x 4,5 kg/10 lbs each side, 1 x 12 each side with pink (light) KB held upside down)
(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.)
Lat pulldowns
3 x 15 x 70,3 kg/155 lbs
(3 x 15 x 70,3 kg/155 lbs)
(3 x 15 x 68 kg/150 lbs)
(3 x 15 x 68 kg/150 lbs – on cable machine because usual machine was busy)
superset with
Ski band pulls
3 x 15 x blue band (no reds available)
(3 x 15 x green band (no reds available))
(3 x 15 x green band (no reds available))
(3 x 15 x red band)
Stretches & dead hangs
I annoyed the hamstring tendons in both legs (of all things, by putting my feet up on a chair and – without realising it – hyperextending the knees). This gave me incredible knee pain when bending the legs, so for the next few days, I did only upper-body workouts, to give the tendons time to recover.
2 Likes
2024.1.6
92 kg
Morning: Upper body
Machine chest press
43 kg/95 lbs x 15, 12f + 3f (r-p), 41 kg/90 lbs x 12f + 3f (r-p) – accidentally mis-loaded the machine on the first two sets and wondered why it felt so heavy
(41 kg/90 lbs x 15, 15, 12f + 4 (r-p))
(3 x 15 x 41 kg/90 lbs)
(1 x 15 x 38,5 kg/85 lbs, 2 x 12 x 41 kg/90 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)
(BW x 7/7/7, 7/7/5f + 3(f) (r-p), 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)
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)
(3 x 15 x 10 plates each side)
Isometric hold for chest
3 x 20 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
(3 x 15 x 7 plates each side)
(3 x 15 x 7 plates each side)
(3 x 15 x 7 plates each side)
Leg abductors and adductors as supersets
45,4 kg/100 lbs x 15, 61,2 kg/135 lbs x 15, 79,4 kg/175 lbs x 15 – we settled on 79,4 kg/175 lbs as the working weight. My trainer wanted me to try these as a way of helping sort out the knee problems. This was before we knew that the hamstring tendons were the problem. I’ll add these to leg day anyway for the range-of-motion benefits and because they’re fun to do.
Machine overhead press
22,7 kg/50 lbs x 15, 12f + 3f (r-p), 20,4 kg/45 lbs x 10f + 5f (r-p) – This was awful and felt heavier than it should have. I was tired by this point.
(22,7 kg/50 lbs x 15, 12f + 3f (r-p), 10f + 4f + 2f (r-p))
(20,4 kg/45 lbs x 15, 15, 12f + 3f (r-p))
(All the machines were busy so we did dumbell presses instead: 2 x 15 x 4,5 kg/10 lbs each side, 1 x 12 each side with pink (light) KB held upside down)
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 68 kg/150 lbs)
superset with
Ski band pulls
3 x 15 x blue band (no reds available)
(3 x 15 x blue band (no reds available))
(3 x 15 x green band (no reds available))
(3 x 15 x green band (no reds available))
Stretches & dead hangs
I’ve been skipping PLP because I can’t do the lunges at the moment.
2 Likes
2024.1.8
93,4 kg
Morning: Upper body
Machine chest press
3 x 15 x 41 kg/90 lbs
(43 kg/95 lbs x 15, 12f + 3f (r-p), 41 kg/90 lbs x 12f + 3f (r-p) – accidentally mis-loaded the machine on the first two sets and wondered why it felt so heavy)
(41 kg/90 lbs x 15, 15, 12f + 4 (r-p))
(3 x 15 x 41 kg/90 lbs)
TRX row with 2-sec eccentrics
BW x 7/7/7, 7/7/6f + 3(f) (r-p), 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)
(BW x 7/7/7, 7/7/5f + 3(f) (r-p), 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)
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)
(3 x 15 x 10 plates each side)
Isometric hold for chest
3 x 20 seconds
(3 x 20 seconds)
(3 x 16 seconds)
(3 x 16 seconds)
superset with
Cable flyes
3 x 15 x 7 plates each side
(3 x 15 x 7 plates each side)
(3 x 15 x 7 plates each side)
(3 x 15 x 7 plates each side)
Machine overhead press
22,7 kg/50 lbs x 15, 14f + 4f (r-p), 12f + 3(f) (r-p)
(22,7 kg/50 lbs x 15, 12f + 3f (r-p), 20,4 kg/45 lbs x 10f + 5f (r-p) – This was awful and felt heavier than it should have. I was tired by this point.)
(22,7 kg/50 lbs x 15, 12f + 3f (r-p), 10f + 4f + 2f (r-p))
(20,4 kg/45 lbs x 15, 15, 12f + 3f (r-p))
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)
superset with
Ski band pulls
3 x 15 x blue band (no reds available)
(3 x 15 x blue band (no reds available))
(3 x 15 x blue band (no reds available))
(3 x 15 x green band (no reds available))
Afternoon: Stretch class
35-minute yoga-based stretch class.
Subsequently: Easy cardio
65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.
Hamstring tendons are feeling better now. I’ll resume leg workouts and PLP tomorrow.
2 Likes
2024.1.9
92,5 kg
Morning: Lower body & arms
Split squats
3 x 13 x BW each side
(3 x 13 x BW each side)
(3 x 13 x BW each side)
(3 x 13 x BW each side)
Seated leg curls
3 x 15 x 52,2 kg/115 lbs
(3 x 15 x 50 kg/110 lbs)
(1 x 15 x 47,6 kg/105 lbs, 2 x 15 x 50 kg/110 lbs)
(3 x 15 x 47,6 kg/105 lbs)
Plate-loaded leg press
3 x 15 x 217 kg/478 lbs
(3 x 15 x 217 kg/478 lbs – The 258 kg/568 lbs set from last time scares me to do on my own (what I think the trainer would do if something went awry, I’m not sure ) so we settled on four plates each side for a total of 217 kg/478 lbs as the working weight for now.)
(176 kg/388 lbs x 15, 217 kg/478 lbs x 15, 258 kg/568 lbs x 10)
(Previously: Seated 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.)
superset with
Calf press using plate-loaded leg press
217 kg/478 lbs x 15, 12f + 4, 12f + 4
(217 kg/478 lbs x 15, 12f + 3 (r-p), 12f + 4 (r-p))
(Previously: Calf press using seated 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)
Leg extensions
68 kg/150 lbs x 15, 10f + 5 (r-p), 10f + 5 (r-p)
(68 kg/150 lbs x 15, 10f + 5 (r-p), 10f + 5 (r-p))
(61 kg/135 lbs x 15, 68 kg/150 lbs x 12, 68 kg/150 lbs x 10f + 5 (r-p))
(61 kg/135 lbs x 15, 15, 12(f) + 5 (r-p))
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, 12f + 4 (r-p), 12f + 4 (r-p)
(8 kg/17,5 lbs each side x 15, 12f + 4 (r-p), 12f + 4 (r-p))
(3 x 15 x 8 kg/17,5 lbs each side)
(3 x 15 x 8 kg/17,5 lbs each side)
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)
(9 kg/20 lbs each side x 13, 13, 12)
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)
(9 kg/20 lbs each side x 13, 13, 12)
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
Broomstick stretches, twists, and squats.
Chest & back stretch.
Crunches.
Forearm stretches.
5 minutes of thoracic stretching.
You know you’ve had a good leg day when:
1. as @SvenG would say, you’re left questioning the meaning of existence.
2. At the urinal afterwards, your legs are shaking so much that you can barely stand.
I was in the right frame of mind to push myself today (also for the PLP), and I definitely did, the numbers notwithstanding.
3 Likes
2024.1.11
92,3 kg
Morning: Upper body
Machine chest press
3 x 15 x 41 kg/90 lbs
(3 x 15 x 41 kg/90 lbs)
(43 kg/95 lbs x 15, 12f + 3f (r-p), 41 kg/90 lbs x 12f + 3f (r-p) – accidentally mis-loaded the machine on the first two sets and wondered why it felt so heavy)
(41 kg/90 lbs x 15, 15, 12f + 4 (r-p))
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)
(BW x 7/7/7, 7/7/6f + 3(f) (r-p), 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)
(BW x 7/7/7, 7/7/5f + 3(f) (r-p), 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)
(3 x 15 x 10 plates each side)
Isometric hold for chest
3 x 20 seconds
(3 x 20 seconds)
(3 x 20 seconds)
(3 x 16 seconds)
superset with
Cable flyes
3 x 15 x 7 plates each side
(3 x 15 x 7 plates each side)
(3 x 15 x 7 plates each side)
(3 x 15 x 7 plates each side)
Machine overhead press
22,7 kg/50 lbs x 15, 10f + 4f + 2f (r-p), 11f + 4f (r-p) — who left gravity turned up?
(22,7 kg/50 lbs x 15, 14f + 4f (r-p), 12f + 3(f) (r-p))
(22,7 kg/50 lbs x 15, 12f + 3f (r-p), 20,4 kg/45 lbs x 10f + 5f (r-p) – This was awful and felt heavier than it should have. I was tired by this point.)
(22,7 kg/50 lbs x 15, 12f + 3f (r-p), 10f + 4f + 2f (r-p))
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)
superset with
Ski band pulls
3 x 15 x blue band (no reds available)
(3 x 15 x blue band (no reds available))
(3 x 15 x blue band (no reds available))
(3 x 15 x blue band (no reds available))
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
2024.1.12
92,7 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
Broomstick stretches, twists, and squats.
Chest & back stretch.
Crunches.
Forearm stretches.
5 minutes of thoracic stretching.
2 Likes
2024.1.13
94,0 kg
Morning: Lower body & arms
Split squats
3 x 13 x BW each side
(3 x 13 x BW each side)
(3 x 13 x BW each side)
(3 x 13 x BW each side)
Seated leg curls
3 x 15 x 52,2 kg/115 lbs
(3 x 15 x 52,2 kg/115 lbs)
(3 x 15 x 50 kg/110 lbs)
(1 x 15 x 47,6 kg/105 lbs, 2 x 15 x 50 kg/110 lbs)
Plate-loaded leg press
3 x 15 x 217 kg/478 lbs
(3 x 15 x 217 kg/478 lbs)
(3 x 15 x 217 kg/478 lbs – The 258 kg/568 lbs set from last time scares me to do on my own (what I think the trainer would do if something went awry, I’m not sure ) so we settled on four plates each side for a total of 217 kg/478 lbs as the working weight for now.)
(176 kg/388 lbs x 15, 217 kg/478 lbs x 15, 258 kg/568 lbs x 10)
superset with
Calf press using plate-loaded leg press
217 kg/478 lbs x 15, 12f + 4, 12f + 4
(217 kg/478 lbs x 15, 12f + 4, 12f + 4)
(217 kg/478 lbs x 15, 12f + 4, 12f + 4)
(217 kg/478 lbs x 15, 12f + 3 (r-p), 12f + 4 (r-p))
Leg extensions
68 kg/150 lbs x 15, 12f + 3 (r-p), 12f + 3f (r-p)
(68 kg/150 lbs x 15, 10f + 5 (r-p), 10f + 5 (r-p))
(68 kg/150 lbs x 15, 10f + 5 (r-p), 10f + 5 (r-p))
(61 kg/135 lbs x 15, 68 kg/150 lbs x 12, 68 kg/150 lbs x 10f + 5 (r-p))
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, 12f + 4 (r-p), 12f + 4 (r-p))
(8 kg/17,5 lbs each side x 15, 12f + 4 (r-p), 12f + 4 (r-p))
(3 x 15 x 8 kg/17,5 lbs each side)
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)
(9 kg/20 lbs each side x 13, 13, 12)
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)
(9 kg/20 lbs each side x 13, 13, 12)
Stretches & dead hangs
2 Likes
2024.1.14
94,4 kg
Morning: Upper body
Machine chest press
3 x 15 x 41 kg/90 lbs
(3 x 15 x 41 kg/90 lbs)
(3 x 15 x 41 kg/90 lbs)
(43 kg/95 lbs x 15, 12f + 3f (r-p), 41 kg/90 lbs x 12f + 3f (r-p) – accidentally mis-loaded the machine on the first two sets and wondered why it felt so heavy)
TRX row with 2-sec eccentrics
BW x 7/7/7, 7/7/5f + 3(f) (r-p), 6/6/5f + 3f (r-p) x BW cluster sets with 15-sec. intra-set rests — low strength today
(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
(BW x 7/7/7, 7/7/6f + 3(f) (r-p), 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, each side
2 x 15 x 10 plates, 1 x 15 x 11 plates
(3 x 15 x 10 plates)
(3 x 15 x 10 plates)
(3 x 15 x 10 plates)
Isometric hold for chest
3 x 20 seconds
(3 x 20 seconds)
(3 x 20 seconds)
(3 x 20 seconds)
superset with
Cable flyes
3 x 15 x 7 plates each side
(3 x 15 x 7 plates each side)
(3 x 15 x 7 plates each side)
(3 x 15 x 7 plates each side)
Machine overhead press
22,7 kg/50 lbs x 12f + 4 (r-p), 12f + 3f (r-p), 12f + 5f (r-p) — who left gravity turned up again?
(22,7 kg/50 lbs x 15, 10f + 4f + 2f (r-p), 11f + 4f (r-p) — who left gravity turned up?)
(22,7 kg/50 lbs x 15, 14f + 4f (r-p), 12f + 3(f) (r-p))
(22,7 kg/50 lbs x 15, 12f + 3f (r-p), 20,4 kg/45 lbs x 10f + 5f (r-p) – This was awful and felt heavier than it should have. I was tired by this point.)
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)
superset with
Ski band pulls
No bands available today
(3 x 15 x blue band (no reds available))
(3 x 15 x blue band (no reds available))
(3 x 15 x blue band (no reds available))
Stretches & dead hangs
2 Likes
2024.1.15
94,1 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
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
2024.1.16
93,7 kg
Morning: Lower body & arms
Split squats
3 x 14 x BW each side
(3 x 13 x BW each side)
(3 x 13 x BW each side)
(3 x 13 x BW each side)
Seated leg curls
3 x 15 x 54,4 kg/120 lbs
(3 x 15 x 52,2 kg/115 lbs)
(3 x 15 x 52,2 kg/115 lbs)
(3 x 15 x 50 kg/110 lbs)
Plate-loaded leg press
3 x 15 x 217 kg/478 lbs
(3 x 15 x 217 kg/478 lbs)
(3 x 15 x 217 kg/478 lbs)
(3 x 15 x 217 kg/478 lbs – The 258 kg/568 lbs set from last time scares me to do on my own (what I think the trainer would do if something went awry, I’m not sure ) so we settled on four plates each side for a total of 217 kg/478 lbs as the working weight for now.)
superset with
Calf press using plate-loaded leg press
217 kg/478 lbs x 15, 12f + 5, 12f + 5
(217 kg/478 lbs x 15, 12f + 4, 12f + 4)
(217 kg/478 lbs x 15, 12f + 4, 12f + 4)
(217 kg/478 lbs x 15, 12f + 4, 12f + 4)
Hip abductors and adductors, as supersets
3 x 15 x 81,6 kg/180 lbs – keep forgetting to post these, so posting them here, now)
(2 x 15 x 79,4 kg/175 lbs, 1 x 15 x 81,6 kg/180 lbs)
(3 x 15 x 79,4 kg/175 lbs)
(45,4 kg/100 lbs x 15, 61,2 kg/135 lbs x 15, 79,4 kg/175 lbs x 15 – we settled on 79,4 kg/175 lbs as the working weight. My trainer wanted me to try these as a way of helping sort out the knee problems. This was before we knew that the hamstring tendons were the problem. I’ll add these to leg day anyway for the range-of-motion benefits and because they’re fun to do.)
Leg extensions
68 kg/150 lbs x 15, 12f + 5 (r-p), 12f + 5f (r-p)
(68 kg/150 lbs x 15, 12f + 3 (r-p), 12f + 3f (r-p))
(68 kg/150 lbs x 15, 10f + 5 (r-p), 10f + 5 (r-p))
(68 kg/150 lbs x 15, 10f + 5 (r-p), 10f + 5 (r-p))
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 + 6 (r-p)
(3 x 15 x 8 kg/17,5 lbs each side)
(8 kg/17,5 lbs each side x 15, 12f + 4 (r-p), 12f + 4 (r-p))
(8 kg/17,5 lbs each side x 15, 12f + 4 (r-p), 12f + 4 (r-p))
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)
(9 kg/20 lbs each side x 13, 13, 12)
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)
(9 kg/20 lbs each side x 13, 13, 12)
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 snapped. Ouch!
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
2024.1.17
94,3 kg
Morning: Upper body
Machine chest press
1 x 15 x 41 kg/90 lbs, 1 x 15 x 43,1 kg/95 lbs, 1 x 12f + 5f x 43,1 kg/95 lbs – trying to push this a bit
(3 x 15 x 41 kg/90 lbs)
(3 x 15 x 41 kg/90 lbs)
(3 x 15 x 41 kg/90 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)
(BW x 7/7/7, 7/7/5f + 3(f) (r-p), 6/6/5f + 3f (r-p) x BW cluster sets with 15-sec. intra-set rests — low strength today)
(2 x 7/7/7, 1 x 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
(BW x 7/7/7, 7/7/6f + 3(f) (r-p), 6/6/6 x BW cluster sets with 15-sec. intra-set rests)
Anti-rotation cable presses, each side
3 x 15 x 11 plates
(2 x 15 x 10 plates, 1 x 15 x 11 plates)
(3 x 15 x 10 plates)
(3 x 15 x 10 plates)
(3 x 15 x 10 plates)
Isometric hold for chest
3 x 20 seconds
(3 x 20 seconds)
(3 x 20 seconds)
(3 x 20 seconds)
superset with
Cable flyes
3 x 15 x 7 plates each side
(3 x 15 x 7 plates each side)
(3 x 15 x 7 plates each side)
(3 x 15 x 7 plates each side)
Machine overhead press
3 x 15 x 22,7 kg/50 lbs — last rep very grindy but made it. Thanks for turning gravity back down again!
(22,7 kg/50 lbs x 12f + 4 (r-p), 12f + 3f (r-p), 12f + 5f (r-p) — who left gravity turned up again?)
(22,7 kg/50 lbs x 15, 10f + 4f + 2f (r-p), 11f + 4f (r-p) — who left gravity turned up?)
(22,7 kg/50 lbs x 15, 14f + 4f (r-p), 12f + 3(f) (r-p))
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)
superset with
Ski band pulls
3 x 15 x blue band (no reds available)
(No bands available today)
(3 x 15 x blue band (no reds available))
(3 x 15 x blue band (no reds available))
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.
I was completely dead after this, so skipped the band pull-aparts and second round of stretches.
2 Likes
2024.1.18
94,6 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 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
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