Striking a Balance

Training Training Logs
601

March 29th

Today a quick home session, mainly to get a few push-ups in.

Wu: Some.

Chin-ups: 3,5,5,5
SS band pull-aparts: 25,25,25,25

Push-ups: 40,40,30,20,20

Lateral dumbbell raises: 12x 15,15,15

I have been pretty knackered after Sundays training. I did a lot of things wrong around that workout, chiefly boozing and not eating right the whole weekend plus training fasted, did not drink my usual shake afterwards etc.

As weights are slowly creeping upwards, this is probably something I should take a bit more seriously.

Probably also overdid it a little bit, it is possible that I canā€™t progress on all heavy(ish) lifts at once, and need to be a bit selective and focussed.

But surely I also did something right - have never felt my lats being so sore and hard after any workout - could barely do the chins today because the lats kept cramping up. Am taking that as a sign that I hit them just right

4 Likes
602

April 1st

Complex 3 rounds
Power clean 48x 8,8,8
Bent over rows 48x 8,8,8
Overhead press 48x 8,6,6
Back squat 48x 8,8,8
Good mornings 48x 8,8,8
RDL 48x 8,8,8
Core 2 rounds:
Frog crunches 20,20
V crunches 15,15
Sideplank w/twist 15,15
Reverse hypers 20,20
3 Likes
603

April 3rd

Warm-up: Internal & external rotation, pull-aparts, air squats, plate raises, goblet squats, back lunges, stretches.

Overhead press:
20 x 5 (bar)
40 x 5
45 x 5
50 x 5
55 x 5
60 x 3

Deadlift:
75 x 5 (wu)
100 x 5
115 x 5
130 x 5
145 x 5
160 x 5

Seated cable rows - narrow grip: 84x 10,10,10,10

Flyes: 32x 15,15,15,15

Overhead press: 45x 5,5,5,5,5
(supplementary set)

Lat pulls, wide grip: 75x 8,8,8

Electric prowler: 50kg x 60m x 3

Deliberately less work - and am feeling great.

4 Likes
604

April 9th

This week did not work out as expected.

On Monday we are going on a much needed vacation and the plan was to finish my cycle going for rep prs on dead and squat, with the vacation week as a de-load.

Instead I ended up having a nasty head cold, so no workouts since last Sunday. Oh well.

Feeling much better today, so thought I would do a little work this weekend before leaving - just some light work to get back in the game. Today pulls / back and tomorrow push / chest.

It seems the hotel has a decent gym (for a hotel that is), so plan to hit that a couple of times during the week. But not sure which kind of COVID restrictions apply, we will have to see.

Todays workout: A little warm-up, then:

Chin ups: 6,6,6,6,6
SS Pull aparts: 25,25,25,25,25

Deadlift
58 x 5
98 x 5
118 x 5
118 x 5
118 x 5

Barbell rows: 78x 10,10,10

Lateral dumbbell raises: 12x 12,12,12
Band good mornings: 20,20,20
Band facepulls: 12,12,12

4 Likes
605

April 10th

Overhead press
27 x 10
58 x 3
58 x 3
58 x 3
58 x 5
58 x 3

Squat
58 x 20
58 x 20
58 x 20

Floor press:
68 x 10
68 x 12
68 x 12
68 x 10

4 Likes
606

A quick session at the hotel gym this morning. Turned out to be pretty ok for a hotel gym; a bench with a rudimentary rack, a smith machine and several technogym cable machines including shoulder press, low row, lat pull.

Deload/ vaction session #1:

Low row 10x 55, 80, 80, 80

Bench: 10x 40, 60, 60, 60

Shoulder press: 10x 40, 55, 65, 55

Lat pull: 10x 70, 70, 70

Triceps pushdown: 10x 25, 25, 25

4 Likes
607

Vacation session #2 (yesterday)

Complex - 40kg - 3 rounds - 8 reps:
Row, press, squat, good mornings, rdl

Chest suported db row:
20kg x 30,20,20

Press: 50kg x 5,5,5

Push-ups: 30,30

Frog crunches: 30,30

2 Likes
608

Vacation session # 3:

Lat pull: 10x 60, 65 ,70, 70, 70

Bench: 10x 60, 70, 70, 70, 70

Low row: 15x 80, 85, 90

3 Likes
609

April 20th

Chin ups: 5,5,5
Push-ups: 25,25,25,25
Squat: 58x 15,15,15
Lateral dumbbell raises 12x 15,15,15

2 Likes
610

April 22nd:

Chin-ups: 8,8,8 (single sets)

Squat:
70 x 5
80 x 5
90 x 5
100 x 5
105 x 5

80 x 10 x 2

Bench press
65 x 5
75 x 5
55 x 5
90 x 5
100 x 3

Cable flyes: 32x 12,12,12,12

Cable row, narrow grip 84x 10,10,10,10

4 Likes
611

April 24th

No my day today, feeling under the weather and have some lower back pain after Fridays session. Decided to do deads anyway, not entirely sure that was wise.

Press:
20 x 5 (wu)
40 x 5
45 x 5
50 x 5
60 x 5
63 x 3

Deadlift (trap bar)
75 x 5
110 x 5
115 x 5
135 x 5
150 x 5
165 x 5 (rep pr)

Cable flyes, low to high: 32 x 12 x 4

Lat pull, wide grip: 68 x 10 x 3

Press, supl set: 45x 5 x 5

3 Likes
612

April 26th

A quick core-ish session:

Push-ups: 50
Lateral dumbbell raises: 12x 20

2 rounds: ss
Frog-crunches 20,20
V-crunches 15,15
Sideplank w/twist 15,15
Band sledgehammers 20,20
Reverse hypers 20,20
4 Likes
613

April 29th

Warm-up: Yeah still doing it, just canā€™t be arsed to write it up.

Chin-ups: 8,8,8,5,5
SS Pull aparts: 25,25,25,25,25

Dumbbell rows: 32x 30,20,20,25

Overhead press: 50x 10,9,8

One leg dumbbell deads: 24x 5,8,10

Frog crunches: 30
V crunches: 10

4 Likes
614

Haveā€™nt posted much lately, busy with life, but have gotten some workouts in.

Currently I not really following any structured approach, just getting some work in, trying to keep up strength and cover all bases.

May 11th
Squat: 58x 15,15,15,15
Push-up: 40,30,20,20
Barbell rows: 10x 60,80,80,80,80
Lateral dumbbell raise:12x 15,15,15
Face pulls, band: 10,10,10
Frog crunches: 30

May 10th:
Core -2 rounds SS:
Frog-crunches: 30
Sideplank w/twist: 20
Band sledgehammers: 20
Band good mornings: 20
V-crunches_ 20

May 9th
Overhead press: 50x 8,8,6,5,5
Chin ups: 12,10,8
Deadlift: 5x 75, 105,135,135,135 / 10x105x3
Seated cable rows - narrow grip: 85x8
Cable flyes: 40x10, 37x12, 36x12,12

May 3rd
Chin-ups: 10,5,5
Push-ups: 40,30,20,10
BW reverse rows: 10*
Overhead press: 55x 5,5,3,3,3
One leg dumbbell deads: 24x 10,10,10

*Had bought a cheap trx knockoff in the supermarket. It broke at rep 11. At my age I really should know better.

May 1st
Chin-ups: 10,8,6
Squat : 5x 60,70,80,90,100 / 75x10x3
Bench press: 60,65,75,85, 4x95 / 75x5x5
Cable row, wide grip: 84x10,10,10, 89x 10
Flyes: 36x12,12 32x 12,12
Face pulls: 41x 12,12,12
Landmine press:55x 10,10,10
Electric prowler: 50m @ 50kg x 3

3 Likes
615

May 16th

Chin ups: 8,6,6,6
Overhead press: 50x 8,8,8,5,5
Floor press: 58x5 (wu), 80x 10,8,8,6
One leg dumbbell deads: 24x 10,10,10
Dumbbell rows:32x 20,20,20

May 19th:

Chin-ups: 10,10
Squat: 65,70,85,95,105x 5 / 75x10x3
Bench press: 40,60,70,80,90x 5, 100x2 / 80x5x3
Cable row, wide grip: 84,89,89,84x 10
Flyes: 36x12,12,12, 32x18

3 Likes
616

May 22nd
Overhead press: 5x 40,45,50,55 / 3x60, 2x60
Dumbbell press: 10x 20,20,20
Deadlift: 5x 75,100,115,130,145,160
Push-ups: 25,25,20,20
SS Cable flyes, low to high: 10x 36,32,29,25
Preacher curls: 5x 22,32,42,42,32
Triceps pushdown: 10x 34,41,41

May 27th
Complex: Press,Squat,GMs,RDL: 40x 8,8,8,8
Chin-ups: 5,5,5,5
SS Pull aparts: 25,25,25,25
Dumbbell rows: 32x 20,20,20
Lateral dumbbell raises: 12x 10,10,10
SS Triceps pulldowns, band:20,20,20
Frog crunches: 20,20
SS V-crunches: 10,10

3 Likes
617

May 30th

Complex: Rows, press, squat, Gm, RDL: 40x 8,8,8,8,8

Pull-ups: 6,6,5,3

Push-ups: 30,30,15
SS One-hand band flyes low to high: 10,10,10

Frog crunches: 30,30
SS Sideplank w/tvist: 20,20
SS Band sledgehammers: 20,20

Overhead press 40x15

Dumbbell floor press:22x 10,10,15

Dumbbell curls:17x 10,8,8

I am at my least motivated for all things iron for quite a while. And the next few weeks will be busy with social / boozing / festival activities anyway, so have decided to stop following any structured approach for the time being and just concentrate on maintaining what I have.
Just getting a couple of bare minimum workouts in each week - and do what feels good.

On that note, this was the first pull-ups I have done in over a year. I switched to purely chins because pull-ups messed with my wrists. These days it is my left elbow that are troublesome, so thought to do pull-ups to take some pressure of. Was kinda surprise that they went up easy(ish).

2 Likes
618

Oddly, i find exactly the reverse. Chin ups cause issues with my elbows and wrists, pull ups donā€™t (generally).

619

I think perhaps it was the wide grip pull-ups that was the worst in that regard, but supinated chins were also a wrist killer - had to switch to neutrals.

1 Like
620

June 2nd

With the deciscion to enter a period with a less training and less of a structured approach, I wanted to test a couple of lifts. Happy to make a couple of PRs.

Warm-up: Sure - always, even if I donā€™t always bother to write it down.

Pull-ups: 8 (Elbow chimed in immediately, so dropped it.)

Overhead press:
40 x 3
50 x 3
60 x 3
65 x 2
70 x 2
75 x 1 (PR)
80 x 0
50 x 5
50 x 5
50 x 5

Deadlift (trapbar):
65 x 3
115 x 3
145 x 3
160 x 3
170 x 3 (PR)
180 x 1 (PR)
190 x 0

Of these two I am way more happy about the press, it is just so stubborn a lift. In the dead, I had more or less expected to be able to go above my previous best. My long term ambition is to reach a 200kg deadlift (probably trapbar variety). Seems I am steadily climbing towards it.

Cable row, narrow grip:
84 x 10
86 x 10
86 x 10

Cable flyes
36 x 10
36 x 10
38 x 10
38 x 10
36 x 10

Triceps pushdowns
41 x 10
41 x 10
36 x 10

TRX mountainclimbers: 4x10
SS incline push-ups: 4x5

3 Likes