Keeping My Head Down, Doing My Thing

Training Training Logs
901

2024.1.19

94,0 kg

Morning: Lower body & arms

Split squats
3 x 14 x BW each side

(3 x 14 x BW each side)
(3 x 13 x BW each side)
(3 x 13 x BW each side)

Seated leg curls
2 x 15 x 54,4 kg/120 lbs, 1 x 15 x 52,2 kg/115 lbs

(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)

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)

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 + 5, 12f + 5)
(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
1 x 15 x 81,6 kg/180 lbs, 2 x 15 x 84 kg/185 lbs

(3 x 15 x 81,6 kg/180 lbs)
(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)

Leg extensions
68 kg/150 lbs x 15, 12f + 5 (r-p), 12f + 5f (r-p)

(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))

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 + 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))

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
902

2024.1.20

94,4 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

(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)

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)
(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)

Anti-rotation cable presses, each side
3 x 15 x 11 plates

(3 x 15 x 11 plates)
(2 x 15 x 10 plates, 1 x 15 x 11 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 15, 15, 12f + 4f (r-p)

(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?)

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

(3 x 15 x blue band (no reds available))
(No bands available today)
(3 x 15 x blue band (no reds available))

Stretches & dead hangs

2 Likes
903

2024.1.21

93,6 kg

Morning: Lower body & arms

Split squats
3 x 15 x BW each side

(3 x 14 x BW each side)
(3 x 14 x BW each side)
(3 x 13 x BW each side)

Seated leg curls
3 x 15 x 54,4 kg/120 lbs

(2 x 15 x 54,4 kg/120 lbs, 1 x 15 x 52,2 kg/115 lbs)
(3 x 15 x 54,4 kg/120 lbs)
(3 x 15 x 52,2 kg/115 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)

superset with

Calf press using plate-loaded leg press
217 kg/478 lbs x 15, 12f + 8(f) (r-p), 12(f) + 8(f) (r-p)

(217 kg/478 lbs x 15, 12f + 5, 12f + 5)
(217 kg/478 lbs x 15, 12f + 5, 12f + 5)
(217 kg/478 lbs x 15, 12f + 4, 12f + 4)

Hip abductors and adductors, as supersets
1 x 15 x 84 kg/185 lbs, 2 x 15 x 86,2 kg/190 lbs

(1 x 15 x 81,6 kg/180 lbs, 2 x 15 x 84 kg/185 lbs)
(3 x 15 x 81,6 kg/180 lbs)
(2 x 15 x 79,4 kg/175 lbs, 1 x 15 x 81,6 kg/180 lbs)

Leg extensions
68 kg/150 lbs x 15, 12f + 5 (r-p), 12f + 5f (r-p)

(68 kg/150 lbs x 15, 12f + 5 (r-p), 12f + 5f (r-p))
(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))

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)
(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)

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
904

2024.1.22

93,8 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 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

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 122 bpm.

2 Likes
905

2024.1.23

93,4 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

(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)
(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)

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)
(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)

Anti-rotation cable presses, each side
3 x 15 x 11 plates

(3 x 15 x 11 plates)
(3 x 15 x 11 plates)
(2 x 15 x 10 plates, 1 x 15 x 11 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 15, 13f + 4(f) (r-p), 12f + 5f (r-p)

(22,7 kg/50 lbs x 15, 15, 12f + 4f (r-p))
(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?)

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)
(3 x 15 x blue band (no reds available))
(No bands available today)

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
906

2024.1.24

93,9 kg

Morning: Lower body & arms

Split squats
3 x 15 x BW each side

(3 x 15 x BW each side)
(3 x 14 x BW each side)
(3 x 14 x BW each side)

Seated leg curls
3 x 15 x 54,4 kg/120 lbs

(3 x 15 x 54,4 kg/120 lbs)
(2 x 15 x 54,4 kg/120 lbs, 1 x 15 x 52,2 kg/115 lbs)
(3 x 15 x 54,4 kg/120 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)

superset with

Calf press using plate-loaded leg press
217 kg/478 lbs x 15, 12f + 8(f) (r-p), 12(f) + 8(f) (r-p)

(217 kg/478 lbs x 15, 12f + 8(f) (r-p), 12(f) + 8(f) (r-p))
(217 kg/478 lbs x 15, 12f + 5, 12f + 5)
(217 kg/478 lbs x 15, 12f + 5, 12f + 5)

Hip abductors and adductors, as supersets
2 x 15 x 86,2 kg/190 lbs, 1 x 15 x 90,7 kg/200 lbs

(1 x 15 x 84 kg/185 lbs, 2 x 15 x 86,2 kg/190 lbs)
(1 x 15 x 81,6 kg/180 lbs, 2 x 15 x 84 kg/185 lbs)
(3 x 15 x 81,6 kg/180 lbs)

Leg extensions
68 kg/150 lbs x 15, 15, 10f, 10f – I out-lifted a powerlifter three times my size on this, who worked in with me on the machine. He could easily have added at least 25 kg/55 lbs to the stack but didn’t, for some reason. He also did fewer reps but then I don’t know what his programming was. Probably this was just his warm-up. :smiley:

(68 kg/150 lbs x 15, 12f + 5 (r-p), 12f + 5f (r-p))
(68 kg/150 lbs x 15, 12f + 5 (r-p), 12f + 5f (r-p))
(68 kg/150 lbs x 15, 12f + 5 (r-p), 12f + 5f (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

(3 x 15 x 8 kg/17,5 lbs each side)
(3 x 15 x 8 kg/17,5 lbs each side)
(8 kg/17,5 lbs each side x 15, 15, 12f + 6 (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 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
907

2024.1.25

93,0 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 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.

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
908

2024.1.26

93,9 kg

Morning: Upper body

Machine chest press
1 x 15 x 41 kg/90 lbs, 2 x 15 x 43,1 kg/95 lbs

(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)
(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)
(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)

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, each side
3 x 15 x 11 plates

(3 x 15 x 11 plates)
(3 x 15 x 11 plates)
(3 x 15 x 11 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

(22,7 kg/50 lbs x 15, 13f + 4(f) (r-p), 12f + 5f (r-p))
(22,7 kg/50 lbs x 15, 15, 12f + 4f (r-p))
(3 x 15 x 22,7 kg/50 lbs — last rep very grindy but made it. Thanks for turning gravity back down again!)

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 bands available today)
(3 x 15 x blue band)
(3 x 15 x blue band (no reds available))

Stretches & dead hangs

2 Likes
909

2024.1.27

94,9 kg

Morning: Lower body & arms

Split squats
3 x 15 x BW each side

(3 x 15 x BW each side)
(3 x 15 x BW each side)
(3 x 14 x BW each side)

Seated leg curls
3 x 15 x 54,4 kg/120 lbs

(3 x 15 x 54,4 kg/120 lbs)
(3 x 15 x 54,4 kg/120 lbs)
(2 x 15 x 54,4 kg/120 lbs, 1 x 15 x 52,2 kg/115 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)

superset with

Calf press using plate-loaded leg press
217 kg/478 lbs x 15, 12f + 5(f) (r-p), 15 – on last set, trainer suggested longer rest beforehand. Rested 30 s instead of 15 s.

(217 kg/478 lbs x 15, 12f + 8(f) (r-p), 12(f) + 8(f) (r-p))
(217 kg/478 lbs x 15, 12f + 8(f) (r-p), 12(f) + 8(f) (r-p))
(217 kg/478 lbs x 15, 12f + 5, 12f + 5)

Hip abductors and adductors, as supersets
3 x 15 x 90,7 kg/200 lbs

(2 x 15 x 86,2 kg/190 lbs, 1 x 15 x 90,7 kg/200 lbs)
(1 x 15 x 84 kg/185 lbs, 2 x 15 x 86,2 kg/190 lbs)
(1 x 15 x 81,6 kg/180 lbs, 2 x 15 x 84 kg/185 lbs)

Leg extensions
68 kg/150 lbs x 15, 12f + 3f (r-p), 12f + 5f (r-p)

(68 kg/150 lbs x 15, 15, 10f, 10f)
(68 kg/150 lbs x 15, 12f + 5 (r-p), 12f + 5f (r-p))
(68 kg/150 lbs x 15, 12f + 5 (r-p), 12f + 5f (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

(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
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
910

2024.1.29

94,9 kg

Morning: Upper body

Machine chest press
43,1 kg/95 lbs x 15, 12f + 5f (r-p), 15f

(1 x 15 x 41 kg/90 lbs, 2 x 15 x 43,1 kg/95 lbs)
(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)
(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)

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, each side
3 x 15 x 11 plates

(3 x 15 x 11 plates)
(3 x 15 x 11 plates)
(3 x 15 x 11 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
1 x 15 x 7 plates each side, 2 x 12f + 5f (r-p) x 8 plates each side – time to push this a bit

(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 – (very) grindy on the last two sets but got them

(3 x 15 x 22,7 kg/50 lbs)
(22,7 kg/50 lbs x 15, 13f + 4(f) (r-p), 12f + 5f (r-p))
(22,7 kg/50 lbs x 15, 15, 12f + 4f (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

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

Stretches & dead hangs

Afternoon: Stretch class

35-minute yoga-based stretch class.

Subsequently: 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
911

2024.1.30

94,4 kg

Morning: Lower body & arms

Split squats
3 x 15 x BW each side

(3 x 15 x BW each side)
(3 x 15 x BW each side)
(3 x 15 x BW each side)

Seated leg curls
54,4 kg/120 lbs x 15, 15, 12f + 5f (r-p) – not sure what happened there

(3 x 15 x 54,4 kg/120 lbs)
(3 x 15 x 54,4 kg/120 lbs)
(3 x 15 x 54,4 kg/120 lbs)

Plate-loaded leg press
1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – time to push this a bit too

(3 x 15 x 217 kg/478 lbs)
(3 x 15 x 217 kg/478 lbs)
(3 x 15 x 217 kg/478 lbs)

superset with

Calf press using plate-loaded leg press
1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – kept the 30 s rests before each set

(217 kg/478 lbs x 15, 12f + 5(f) (r-p), 15 – on last set, trainer suggested longer rest beforehand. Rested 30 s instead of 15 s.)
(217 kg/478 lbs x 15, 12f + 8(f) (r-p), 12(f) + 8(f) (r-p))
(217 kg/478 lbs x 15, 12f + 8(f) (r-p), 12(f) + 8(f) (r-p))

Hip abductors and adductors, as supersets
1 x 15 x 90,7 kg/200 lbs, 2 x 15 x 93 kg/205 lbs

(3 x 15 x 90,7 kg/200 lbs)
(2 x 15 x 86,2 kg/190 lbs, 1 x 15 x 90,7 kg/200 lbs)
(1 x 15 x 84 kg/185 lbs, 2 x 15 x 86,2 kg/190 lbs)

Leg extensions
(68 kg/150 lbs x 15, 12f + 5f (r-p), 12f + 5f (r-p))

(68 kg/150 lbs x 15, 12f + 3f (r-p), 12f + 5f (r-p))
(68 kg/150 lbs x 15, 15, 10f, 10f)
(68 kg/150 lbs x 15, 12f + 5 (r-p), 12f + 5f (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
2 x 8f + 6f (r-p) x 11,3 kg/25 lbs, 1 x 7f + 5f + 4f x 11,3 kg/25 lbs – gym was full so had to do these on a mat in the stretching area. This was the closest weight available but was clearly too heavy. Nevertheless, it was good to try it.

(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
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 (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
912

2024.1.31

93,6 kg

Morning: Upper body

Machine chest press
3 x 15 x 43,1 kg/95 lbs – last couple of reps grindy

(43,1 kg/95 lbs x 15, 12f + 5f (r-p), 15f)
(1 x 15 x 41 kg/90 lbs, 2 x 15 x 43,1 kg/95 lbs)
(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)

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, each side
3 x 15 x 11 plates

(3 x 15 x 11 plates)
(3 x 15 x 11 plates)
(3 x 15 x 11 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
8 plates each side x 15, 12f + 4f (r-p), 12f x 4f (r-p)

( 1 x 15 x 7 plates each side, 2 x 12f + 5f (r-p) x 8 plates each side – time to push this a bit)
(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, 15, 12f + 5f (r-p)

(3 x 15 x 22,7 kg/50 lbs – (very) grindy on the last two sets but got them)
(3 x 15 x 22,7 kg/50 lbs)
(22,7 kg/50 lbs x 15, 13f + 4(f) (r-p), 12f + 5f (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

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

Stretches & dead hangs

2 Likes
913

2024.2.1

93,3 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

Broomstick stretches, twists, and squats.

Chest & back stretch.

Crunches.

Forearm stretches.

5 minutes of thoracic stretching.

Busy afternoon and evening of meetings kept me from doing anything more.

2 Likes
914

2024.2.2

94,1 kg

Morning: Lower body & arms

Split squats
3 x 15 x BW each side

(3 x 15 x BW each side)
(3 x 15 x BW each side)
(3 x 15 x BW each side)

Seated leg curls
3 x 15 x 54,4 kg/120 lbs

(54,4 kg/120 lbs x 15, 15, 12f + 5f (r-p) – not sure what happened there)
(3 x 15 x 54,4 kg/120 lbs)
(3 x 15 x 54,4 kg/120 lbs)

Plate-loaded leg press
1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs

(1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – time to push this a bit too)
(3 x 15 x 217 kg/478 lbs)
(3 x 15 x 217 kg/478 lbs)

superset with

Calf press using plate-loaded leg press
1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – with 30 s rest before each set

(1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – kept the 30 s rests before each set)
(217 kg/478 lbs x 15, 12f + 5(f) (r-p), 15 – on last set, trainer suggested longer rest beforehand. Rested 30 s instead of 15 s.)
(217 kg/478 lbs x 15, 12f + 8(f) (r-p), 12(f) + 8(f) (r-p))

Hip abductors and adductors, as supersets
3 x 15 x 93 kg/205 lbs – actually added this on to the following day’s workout because the machine was busy for more than half an hour, after which I gave up on waiting for it.

(1 x 15 x 90,7 kg/200 lbs, 2 x 15 x 93 kg/205 lbs)
(3 x 15 x 90,7 kg/200 lbs)
(2 x 15 x 86,2 kg/190 lbs, 1 x 15 x 90,7 kg/200 lbs)

Leg extensions
68 kg/150 lbs x 15, 12f + 5(f) (r-p), 12f + 5f (r-p)

(68 kg/150 lbs x 15, 12f + 5f (r-p), 12f + 5f (r-p))
(68 kg/150 lbs x 15, 12f + 3f (r-p), 12f + 5f (r-p))
(68 kg/150 lbs x 15, 15, 10f, 10f)

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
9 kg/20 lbs x 15, 12f + 5 (r-p), 7f + 7f + 5f (r-p) – this is the right weight

(2 x 8f + 6f (r-p) x 11,3 kg/25 lbs, 1 x 7f + 5f + 4f x 11,3 kg/25 lbs – gym was full so had to do these on a mat in the stretching area. This was the closest weight available but was clearly too heavy. Nevertheless, it was good to try it.)
(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

More afternoon meetings and a dinner meeting meant that this was all I could do today.

2 Likes
915

2024.2.3

94,2 kg

Morning: Upper body

Machine chest press
43,1 kg/95 lbs x 15, 15, 12f + 5f (r-p)

(3 x 15 x 43,1 kg/95 lbs – last couple of reps grindy)
(43,1 kg/95 lbs x 15, 12f + 5f (r-p), 15f)
(1 x 15 x 41 kg/90 lbs, 2 x 15 x 43,1 kg/95 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, each side
3 x 15 x 11 plates

(3 x 15 x 11 plates)
(3 x 15 x 11 plates)
(3 x 15 x 11 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
8 plates each side x 15, 12f + 3f (r-p), 12f + 5f (r-p)

(8 plates each side x 15, 12f + 4f (r-p), 12f + 4f (r-p))
(1 x 15 x 7 plates each side, 2 x 12f + 5f (r-p) x 8 plates each side – time to push this a bit)
(3 x 15 x 7 plates each side)

Machine overhead press
22,7 kg/50 lbs x 15, 12f + 3f (r-p), 12f + 4f (r-p)

(22,7 kg/50 lbs x 15, 15, 12f + 5f (r-p))
(3 x 15 x 22,7 kg/50 lbs – (very) grindy on the last two sets but got them)
(3 x 15 x 22,7 kg/50 lbs)

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

(3 x 15 x blue band)
(3 x 15 x blue band)
(3 x 15 x blue band)

Stretches & dead hangs

2 Likes
916

2024.2.5

94,5 kg

Afternoon: Stretch class

35-minute yoga-based stretch class.

Subsequently: Easy cardio

65 minutes and 6,14 km walk on the treadmill at the gym, at an average heart rate of 122 bpm.

2 Likes
917

2024.2.6

94,2 kg

Morning: Lower body & arms

Split squats
3 x 15 x BW each side

(3 x 15 x BW each side)
(3 x 15 x BW each side)
(3 x 15 x BW each side)

Seated leg curls
3 x 15 x 54,4 kg/120 lbs

(3 x 15 x 54,4 kg/120 lbs)
(54,4 kg/120 lbs x 15, 15, 12f + 5f (r-p) – not sure what happened there)
(3 x 15 x 54,4 kg/120 lbs)

Plate-loaded leg press
1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs

(1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs)
(1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – time to push this a bit too)
(3 x 15 x 217 kg/478 lbs)

superset with

Calf press using plate-loaded leg press
1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – with 30 s rest before each set

(1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – with 30 s rest before each set)
(1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – kept the 30 s rests before each set)
(217 kg/478 lbs x 15, 12f + 5(f) (r-p), 15 – on last set, trainer suggested longer rest beforehand. Rested 30 s instead of 15 s.)

Hip abductors and adductors, as supersets
3 x 15 x 93 kg/205 lbs

(3 x 15 x 93 kg/205 lbs – actually added this on to the following day’s workout because the machine was busy for more than half an hour, after which I gave up on waiting for it.)
(1 x 15 x 90,7 kg/200 lbs, 2 x 15 x 93 kg/205 lbs)
(3 x 15 x 90,7 kg/200 lbs)

Leg extensions
68 kg/150 lbs x 15, 15, 12f + 5(f) (r-p) – happy with this

(68 kg/150 lbs x 15, 12f + 5(f) (r-p), 12f + 5f (r-p))
(68 kg/150 lbs x 15, 12f + 5f (r-p), 12f + 5f (r-p))
(68 kg/150 lbs x 15, 12f + 3f (r-p), 12f + 5f (r-p))

Close-grip (diamond) push-ups
1 x 9 x BW, 2 x 8 x BW

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

superset with

Skull crushers
9 kg/20 lbs x 15, 12f + 5 (r-p), 12f + 6 (r-p) – happy with this too

(9 kg/20 lbs x 15, 12f + 5 (r-p), 7f + 7f + 5f (r-p) – this is the right weight)
(2 x 8f + 6f (r-p) x 11,3 kg/25 lbs, 1 x 7f + 5f + 4f x 11,3 kg/25 lbs – gym was full so had to do these on a mat in the stretching area. This was the closest weight available but was clearly too heavy. Nevertheless, it was good to try it.)
(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 (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.

Phew! That was a lot to update. I will try to begin catching up on people’s logs tomorrow.

2 Likes
918

2024.2.7

93,7 kg

Morning: Upper body

Machine chest press
43,1 kg/95 lbs x 15, 15, 12f + 5f (r-p)

(43,1 kg/95 lbs x 15, 15, 12f + 5f (r-p))
(3 x 15 x 43,1 kg/95 lbs – last couple of reps grindy)
(43,1 kg/95 lbs x 15, 12f + 5f (r-p), 15f)
(1 x 15 x 41 kg/90 lbs, 2 x 15 x 43,1 kg/95 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, each side
3 x 15 x 11 plates

(3 x 15 x 11 plates)
(3 x 15 x 11 plates)
(3 x 15 x 11 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
8 plates each side x 15, 12f + 4f (r-p), 12f + 4f (r-p)

(8 plates each side x 15, 12f + 3f (r-p), 12f + 5f (r-p))
(8 plates each side x 15, 12f + 4f (r-p), 12f + 4f (r-p))
(1 x 15 x 7 plates each side, 2 x 12f + 5f (r-p) x 8 plates each side – time to push this a bit)
(3 x 15 x 7 plates each side)

Machine overhead press
22,7 kg/50 lbs x 15, 12f + 4f (r-p), 12f + 4f (r-p)

(22,7 kg/50 lbs x 15, 12f + 3f (r-p), 12f + 4f (r-p))
(22,7 kg/50 lbs x 15, 15, 12f + 5f (r-p))
(3 x 15 x 22,7 kg/50 lbs – (very) grindy on the last two sets but got them)
(3 x 15 x 22,7 kg/50 lbs)

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

(3 x 15 x blue band)
(3 x 15 x blue band)
(3 x 15 x blue band)

Stretches & dead hangs

2 Likes
919

2024.2.8

93,5 kg

Morning: Lower body & arms

Split squats
3 x 15 x BW each side

(3 x 15 x BW each side)
(3 x 15 x BW each side)
(3 x 15 x BW each side)

Seated leg curls
56,7 kg/125 lbs x 15, 15, 12f + 3f

/3 x 15 x 54,4 kg/120 lbs)
(3 x 15 x 54,4 kg/120 lbs)
(54,4 kg/120 lbs x 15, 15, 12f + 5f (r-p) – not sure what happened there)

Plate-loaded leg press
1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs

(1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs)
(1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs)
(1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – time to push this a bit too)

superset with

Calf press using plate-loaded leg press
1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – with 30 s rest before each set

(1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – with 30 s rest before each set)
(1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – with 30 s rest before each set)
(1 x 15 x 217 kg/478 lbs, 2 x 15 x 239,5 kg/528 lbs – kept the 30 s rests before each set)

Hip abductors and adductors, as supersets
3 x 15 x 93 kg/205 lbs

(3 x 15 x 93 kg/205 lbs)
(3 x 15 x 93 kg/205 lbs – actually added this on to the following day’s workout because the machine was busy for more than half an hour, after which I gave up on waiting for it.)
(1 x 15 x 90,7 kg/200 lbs, 2 x 15 x 93 kg/205 lbs)

Leg extensions
68 kg/150 lbs x 15, 12f + 5f (r-p), 12f + 5(f) (r-p) – some days are clearly better than others

(68 kg/150 lbs x 15, 15, 12f + 5(f) (r-p) – happy with this)
(68 kg/150 lbs x 15, 12f + 5(f) (r-p), 12f + 5f (r-p))
(68 kg/150 lbs x 15, 12f + 5f (r-p), 12f + 5f (r-p))

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

(1 x 9 x BW, 2 x 8 x BW)
(3 x 8 x BW)
(3 x 8 x BW)

superset with

Skull crushers
9 kg/20 lbs x 15, 12f + 5 (r-p), 10f + 6 (r-p)

(9 kg/20 lbs x 15, 12f + 5 (r-p), 12f + 6 (r-p) – happy with this too)
(9 kg/20 lbs x 15, 12f + 5 (r-p), 7f + 7f + 5f (r-p) – this is the right weight)
(2 x 8f + 6f (r-p) x 11,3 kg/25 lbs, 1 x 7f + 5f + 4f x 11,3 kg/25 lbs – gym was full so had to do these on a mat in the stretching area. This was the closest weight available but was clearly too heavy. Nevertheless, it was good to try it.)

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 Neutral grip: (3) + 8 + 7 + 6 + 5 + 5 (31)

with feet raised on step for push-ups.

2 Likes
920

2024.2.9

94,2 kg

Morning: Upper body

Machine chest press
43,1 kg/95 lbs x 15, 15, 12f + 5f (r-p)

(43,1 kg/95 lbs x 15, 15, 12f + 5f (r-p))
(43,1 kg/95 lbs x 15, 15, 12f + 5f (r-p))
3 x 15 x 43,1 kg/95 lbs –last couple of reps grindy)

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, each side
3 x 15 x 11 plates

(3 x 15 x 11 plates)
(3 x 15 x 11 plates)
(3 x 15 x 11 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
8 plates each side x 15, 12f + 5f (r-p), 12f + 5f (r-p)

(8 plates each side x 15, 12f + 4f (r-p), 12f + 4f (r-p))
(8 plates each side x 15, 12f + 3f (r-p), 12f + 5f (r-p))
(8 plates each side x 15, 12f + 4f (r-p), 12f + 4f (r-p))

Machine overhead press
22,7 kg/50 lbs x 15, 12f + 4f (r-p), 12f + 4f (r-p)

(22,7 kg/50 lbs x 15, 12f + 4f (r-p), 12f + 4f (r-p))
(22,7 kg/50 lbs x 15, 12f + 3f (r-p), 12f + 4f (r-p))
(22,7 kg/50 lbs x 15, 15, 12f + 5f (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
No bands available today

(3 x 15 x blue band)
(3 x 15 x blue band)
(3 x 15 x blue 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 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.

2 Likes