Shoulders today, almost a copy/paste of last time. DBs stupidly heavy, HSPUs not too bad…more total reps than last time, but was not going to get 20.
Afternoon Workout
Monday, 25 September 2023 at 15.05
Seated Overhead Press (Dumbbell)
Set 1: 16 kg × 8
Set 2: 18 kg × 8
Set 3: 20 kg × 8
Set 4: 22,5 kg × 8
Set 5: 25 kg × 8
Set 6: 27 kg × 8
Set 7: 30 kg × 8
Set 8: 32 kg × 8
Set 9: 34 kg × 8
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Crunch (Machine)
Set 1: 35 kg × 15
Set 2: 40 kg × 15
Set 3: 45 kg × 15
Handstand Push Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 11 reps
Set 8: 12 reps
Set 9: 15 reps Strong - Workout Tracker & Gym Log
Leg stuff. Warmup with a few squats just to make sure I can still do them (I cannot). Jumps okay, 40 inches for 15 reps is actually fairly crazy. Supersetted these with the pullups.
Afternoon Workout
Tuesday, 26 September 2023 at 14.59
Squat (Barbell)
Set 1: 20 kg × 5
Set 2: 50 kg × 5
Set 3: 70 kg × 5
Set 4: 90 kg × 3
Set 5: 110 kg × 3
Set 6: 130 kg × 2
Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 10 reps
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 rep
Set 8: 1 rep
Set 9: 15 reps
Set 10: 15 reps
Short one today, not in a good mood. So everything sucked. Except I guess the results were pretty okay, getting better every week. I do not expect that to continue.
Afternoon Workout
Wednesday, 27 September 2023 at 15.00
Bench Press (Barbell)
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 5
Set 5: 70 kg × 5
Set 6: 80 kg × 5
Set 7: 90 kg × 10
Set 8: 70 kg × 18
Set 9: 60 kg × 20
Down and depressed today. But kicked ass anyway, sometimes the two go together. Did not tire myself out with any shoulder or leg stuff before this, just wanted to test things out. Hit 48 inches on the box twice, although the second was more of a toe tap and the plate started to shift so I had to leave it a bit short. Still, a milestone. Also 20 reps at 40 inches, which sounds like utter nonsense. 40 has become trivial, it used to be terrifying.
HSPUs were also fine, probably need to start making them a bit harder.
Afternoon Workout
Friday, 29 September 2023 at 15.43
Handstand Push Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 11 reps
Set 8: 12 reps
Set 9: 13 reps
Set 10: 14 reps
Set 11: 15 reps
Set 12: 16 reps
Set 13: 17 reps
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 rep
Set 8: 1 rep
Set 9: 1 rep
Set 10: 1 rep
Set 11: 1 rep
Set 12: 20 reps
I sucked it up a little today, mostly just focusing on improving pull-ups, doing that tortuous ascending rep scheme. Did better than I thought I would.
Morning Workout
Saturday, 30 September 2023 at 11.25
Seated Row (Machine)
Set 1: 25 kg × 8
Set 2: 30 kg × 8
Set 3: 35 kg × 8
Set 4: 40 kg × 8
Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 11 reps
Set 8: 12 reps
Set 9: 13 reps
Set 10: 14 reps
Set 11: 15 reps
Set 12: 12 reps
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Crunch (Machine)
Set 1: 30 kg × 15
Set 2: 35 kg × 15
Set 3: 40 kg × 15
Set 4: 45 kg × 15
Set 5: 50 kg × 15
Boobs today, but changed things up. Warmup on the flat bench and then did some weighted dips for the first time in forever. Joints did not complain too much. Top end strength on these not as good as I would have hoped, but reps were okay.
Morning Workout
Sunday, 1 October 2023 at 11.23
Bench Press (Barbell)
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 5
Set 5: 70 kg × 5
Set 6: 80 kg × 5
Set 7: 90 kg × 5
Chest Dip
Set 1: 5 reps
Set 2: 5 reps
Set 3: +11,34 kg × 5
Set 4: +20,41 kg × 5
Set 5: +31,75 kg × 5
Set 6: +40,82 kg × 5
Set 7: +20,41 kg × 15
Set 8: +11,34 kg × 15
Set 9: +11,34 kg × 20 Strong - Workout Tracker & Gym Log
Was going to skip today, but just went and did box jumps. Was very tired and did not sleep well, so of course I set another PR at 49 inches.
Afternoon Workout
Monday, 2 October 2023 at 16.02
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 1 rep
Set 7: 2 reps
Set 8: 1 rep
Set 9: 1 rep
Set 10: 1 rep
Set 11: 1 rep
Set 12: 21 reps
Set 13: 15 reps
Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 5 reps
Set 7: 5 reps
Set 8: 5 reps
Set 9: 5 reps
Set 10: 5 reps Strong - Workout Tracker & Gym Log
Shoulder day mixed with some box jumps. Trying to basically jump up to 3 times a week…if my legs are not toast, I will be jumping. It is paying off from a results point of view. Have managed to trivialize 40 inches for reps, which was kind of my original goal, and now working on doing the same for 42 inches, and managed 10 reps on my first go at it. Crazy.
Made the HSPUs a little harder by adding another inch to the depth, but was still easy. Almost PR’d the final set after spending a ton of energy.
Afternoon Workout
Wednesday, 4 October 2023 at 15.20
Handstand Push Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 11 reps
Set 8: 12 reps
Set 9: 13 reps
Set 10: 14 reps
Set 11: 15 reps
Set 12: 23 reps
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 rep
Set 8: 1 rep
Set 9: 10 reps (42)
Set 10: 10 reps (40)
Set 11: 10 reps (40)
Set 12: 10 reps (40)
Yesterday was a very easy pulling day. Was going to do more MUs, but people kept using the frikken equipment. On the other hand, I have gotten ridiculously good at slow and strict muscle-ups as long as I kept the reps low.
Should be going to the gym today, but have just slept terrible this week and need a break.
Afternoon Workout
Thursday, 5 October 2023 at 15.40
Seated Row (Machine)
Set 1: 25 kg × 8
Set 2: 30 kg × 8
Set 3: 35 kg × 8
Set 4: 40 kg × 8
Set 5: 45 kg × 8
Set 6: 25 kg × 15
Iso-Lateral Row (Machine)
Set 1: 22,68 kg × 8
Set 2: 22,68 kg × 8
Set 3: 43,09 kg × 8
Set 4: 43,09 kg × 8
Set 5: 63,5 kg × 8
Set 6: 63,5 kg × 8
Set 7: 83,91 kg × 8
Set 8: 83,91 kg × 8
Set 9: 63,5 kg × 15
Set 10: 63,5 kg × 15
Set 11: 43,09 kg × 20
Set 12: 43,09 kg × 20
Sad and depressed, tired from serious sleeping problems all week. Major stress from work. My personal life is in shambles. Also hungover. Serious underfed. So of course I had a great day at the gym. 90 for 11 might be a PR for me on flat bench, but honestly more due to never really trying too hard. Still, pretty good for sub 79 kilo BW. The dips I really killed today, which was a bit of a surprise. None of these are PRs, but the total reps with these kinds of weights was pretty nice, especially considering this is only the second week of doing them.
Morning Workout
Saturday, 7 October 2023 at 11.19
Bench Press (Barbell)
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 5
Set 5: 70 kg × 5
Set 6: 80 kg × 5
Set 7: 90 kg × 11
Chest Dip
Set 1: 5 reps
Set 2: 5 reps
Set 3: +11,34 kg × 5
Set 4: +20,41 kg × 5
Set 5: +31,75 kg × 5
Set 6: +40,82 kg × 8
Set 7: +20,41 kg × 16
Set 8: +20,41 kg × 12
Set 9: +20,41 kg × 12
Set 10: +20,41 kg × 12
Set 11: 20 reps
Mental health better today, but still having major sleeping issues so I am still tired as balls. Been 4 days since I last jumped, so that is on the menu today. No real power and hard to focus, but not too bad. Made a rep PR at 42 inches, although a couple of the reps were clumsy and fell short of the mark.
Morning Workout
Sunday, 8 October 2023 at 11.29
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 12 reps (42 inches, rep PR)
Set 10: 12 reps
Notes: 30,33,36.5,40,42,43,45,46.5,42,40
Bulgarian Split Squat
Set 1: 0 kg × 20
Set 2: 12 kg × 8
Set 3: 20 kg × 8
Set 4: 32 kg × 6
Set 5: 44 kg × 6 Strong - Workout Tracker & Gym Log
I took a video of the reps at 42, so you can see all the good and the bad:
Couple days off, too busy and too tired. Today super short, just a dumb little shoulder session. Set a rep PR, but not like it was a big deal.
Afternoon Workout
Thursday, 12 October 2023 at 16.14
Handstand Push Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 11 reps
Set 8: 12 reps
Set 9: 13 reps
Set 10: 14 reps
Set 11: 15 reps
Set 12: 26 reps Strong - Workout Tracker & Gym Log
