Keeping My Head Down, Doing My Thing

Training Training Logs
921

2024.2.10

94,8 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 + 5f (r-p)

(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)

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)

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 – with 30 s rest before each set)

Hip abductors and adductors, as supersets
3 x 15 x 93 kg/205 lbs – added this to today’s (2024.2.12) workout because the machine was busy on the day

(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.)

Leg extensions
68 kg/150 lbs x 15, 10 + 4 + 4f (r-p), 10 + 5 + 5f (r-p) – trainer wanted me to stay away from failure here so I could get more reps in overall

(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))

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

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

superset with

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

(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)

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
922

2024.2.12

95,7 kg

Morning: Upper body

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

(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))

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 + 6(f) (r-p) – Progress, even if by only one rep

(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))

Machine overhead press
22,7 kg/50 lbs x 15, 12f + 5f (r-p), 15 – happy with this!

(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))

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)

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 123 bpm.

2 Likes
923

@throwawayfitness: echoing @SvenG’s sentiment that we all hope you’re doing well and taking good care of yourself. Thank you for following along in the meantime, while you’re taking a break from posting.

3 Likes
924

2024.2.13

95,4 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
56,7 kg/125 lbs x 15, 15, 12f + 5f (r-p)

(56,7 kg/125 lbs x 15, 15, 12f + 5f (r-p))
(56,7 kg/125 lbs x 15, 15, 12f + 3f)
(3 x 15 x 54,4 kg/120 lbs)

Plate-loaded leg press
3 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)

superset with

Calf press using plate-loaded leg press
3 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 – with 30 s rest before each set)

Hip abductors and adductors, as supersets
3 x 15 x 95,3 kg/210 lbs

(3 x 15 x 93 kg/205 lbs – added this to today’s (2024.2.12) workout because the machine was busy on the day)
(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.)

Leg extensions
68 kg/150 lbs x 15, 15, 12f + 6f (r-p)

(68 kg/150 lbs x 15, 10 + 4 + 4f (r-p), 10 + 5 + 5f (r-p) – trainer wanted me to stay away from failure here so I could get more reps in overall)
(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))

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

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

superset with

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

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

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

3 Likes
925

2024.2.14

95,0 kg

Morning: Upper body

Machine chest press
43,1 kg/95 lbs x 15, 45,4 kg/100 lbs x 15, 12f + 4(f) (r-p) – happy with this!

(43,1 kg/95 lbs x 15, 12f + 5f (r-p), 12f + 5f (r-p) — everything felt heavy today)
(43,1 kg/95 lbs x 15, 15, 12f + 5f (r-p))
(43,1 kg/95 lbs x 15, 15, 12f + 5f (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

(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 + 6f (r-p) – After the chest press, this was all I had left today.

(8 plates each side x 15, 12f + 5f (r-p), 12f + 6(f) (r-p) – Progress, even if by only one rep)
(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))

Machine overhead press
22,7 kg/50 lbs x 15, 24,9 kg/55 lbs x 10f + 4f + 0f (r-p), 22,7 kg/50 lbs x 15 – Decided to try raising the weight on the second set: Fail. Dropped it again for the third set.

(22,7 kg/50 lbs x 15, 12f + 5f (r-p), 15 – happy with this!)
(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))

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)

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.

3 Likes
926

2024.2.15

94,6 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.

Afternoon: Stretch class

45-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.

3 Likes