Saw that you liked the reply and that was mostly for you so I removed it
Thanks for the reply, mate and best of luck for your further doctors consultations.
1 Like
Sunday 2020-10-11
| Exercise | Set | Reps | Weight | Rest | Notes |
|---|---|---|---|---|---|
| A. Press | -3 | 10 | bar | short | |
| -2 | 6 | 30 | short | ||
| -1 | 4 | 40 | moderate | ||
| 0 | 1 | 45 | moderate | ||
| 1 | 3 | 50 | 3-5m (work sets) | ||
| 2 | 3 | 50 | |||
| 3 | 3 | 50 | |||
| 4 | 3 | 50 | |||
| 5 | 5 | 50 | |||
| B. Close-grip Incline (Smith) | 1 | 10 | 10/s | 2-3m | |
| 2 | 10 | 10/s | |||
| 3 | 15? | 10/s | |||
| C. Body-English Bent-over BB Rows | 1 | 15 | 70 | ||
| 2 | 15 | 70 | some r/p required | ||
| 3 | 15 | 70 |
| Exercise | Sets & Reps | Rest |
|---|---|---|
| D. Overhead rope cable triceps extension | 3xFailure | 45-60s |
1 Like
Monday 2020-10-12
@T3hPwnisher humbling, enlightening, liberating. Thank you
| Exercise | Set | Reps | Weight | Rest |
|---|---|---|---|---|
| A. Squat | -3 | 10 | 40 | short |
| -2 | 3 | 60 | short | |
| -1 | 3 | 80 | moderate | |
| 0 | 1 | 100 | moderate | |
| 1 | 7 | 110 | 12 breaths | |
| 2 | 3 | 110 | 12 breaths | |
| 3 | 2 | 110 | 12 breaths | |
| 4 | 2 | 110 | 12 breaths | |
| 5 | 1 | 110 | 12 breaths | |
| 6 | 5 | 95 | 12 breaths | |
| 7 | 5 | 95 | 12 breaths | |
| 8 | 5 | 95 | 12 breaths | |
| 9 | 5 | 95 | 12 breaths | |
| 10 | 7 | 85 | 12 breaths | |
| 11 | 20 | 60 | To setup belt squats | |
| B1. Belt Squat | 1 | 20 | 60 | As little as possible |
| 2 | 18 | 60 | ||
| 3 | 16 | 60 | ||
| 4 | 15 | 60 | ||
| 5 | 15 | 45 | ||
| 6 | 15 | 30 | ||
| 7 | 15 | 20 | ||
| B2. KB Swing | 1 | 13 | 32 | |
| 2 | 13 | 32 | ||
| 3 | 13 | 32 | ||
| 7 | 13 | 32 |
Wasnât sure how to interpret doing four sets on the reverse hyper/KB swing so just went for the suckiest interpretation. Couldnât setup belt squats before completing barbell squats (commercial gym). A dip belt and a loading pin is now higher on my to-buy list.
6 Likes
Great stuff dude! For me, I did the dropset on the squats and then just limped right over to the reverse hyper and did my 4th set. And no worries on setting up the belt squats ahead of time: that rest wonât do much 1 way or the other, haha. Good on you for making it through.
And thatâs how I did it with the swings! That strip set was brutal. It was a challenge to step down, strip, step back up and start that first rep. I used some plastic step-up aerobics thingamajigs to elevate myself to get added ROM. Quad galore. Thanks again for posting it!
I hate 70 rep sets too!
Thanks for noticing
Edit: fixed!
1 Like
Tuesday 2020-10-13
Climbing
Routes: a bunch. Pushed hard on one, like really hard. Was âcruxingâ out but didnât take the fall and just kept at it. Spent a lot of minutes on the wall and finding active rest on finger pockets. Totally dope.
Made post-workout apple pie and quark
3 Likes
I know some people follow my log for the Scandinavian-ness. Hereâs a US-call-out from my neighbouring Norway,
(our alphabet is equally big, super weird flex I know)
A less funny Scandinavian-ness. Mushroom season is a month late this year which means that its supposed to be this wet and humid last month, not this month. Weâre supposed to start having snow, not picking mushrooms.
2 Likes
Wednesday 2020-10-14
| Exercise | Set | Reps | Weight | Rest |
|---|---|---|---|---|
| A. Deadlift | -3 | 10 | 60 | short |
| -2 | 6 | 90 | short | |
| -1 | 4 | 130 | moderate | |
| 0 | 1 | 140 | moderate | |
| 1 | 3 | 150 | 3-5m (work sets) | |
| 2 | 3 | 150 | ||
| 3 | 3 | 150 | ||
| 4 | 3 | 150 | ||
| 5 | 6 | 150 | ||
| B. Clean & Log Press | 1 | 6 | 10/s | 2-3m |
| C. Log Press | 1 | 8? | 7.5/s | |
| 2 | 7? | 7.5/s | ||
| D. T-bar Row | 1 | 15 | 50 | 60-90s |
| 2 | 15 | 50 | ||
| 3 | 10+4+1 | 50 | ||
| E. Leg Press | 1 | 100 | just the machine |
That leg press was money for my patellar tendonitis. @j4gga2 100 rep leg press might be worth adding to your bag of tricks. The tendon was aggravated before the gym but not after. First day since I first mentioned it that I could get on my bike and do that first pedal without any uncomfortable sensation in the tendon.
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| F. One Arm KB Overhead Press | 3 | Failure | 8? |
3 Likes
Whatâs bringing you to my neck of the woods? Also, if you are staying in Stockholm, everything that goes on there is not representative of Sweden at large. But any observations you make, feel free to @ 
Donât the Icelandic got even more letters? their d and th?
Nice vid. here we donât see much of Scandinavian culture, which usually stays up there. I must confess than other metal bands, I only know Superwalkers, Ikea, the mythology ahahâŠ
Iâm going to the Mackmyra distillery in Gavle to fill and lay down a cask of whisky
I am going to spend two nights in Stockholm too - any recommendations apart from the Abba museum?? I have a booking at Matbaren which Iâm told is the best restaurant in StockholmâŠ
@Voxel you ok if I shoot you an email? Nothing too serious, just an idea Iâm working on.
Mackmyra, lovely! Iâll see if I can get word of what to do in sthlm these days. My recommendations are somewhat out-of-date
Shoot!
Sent, thank you.
Replied!
1 Like