Just a day of wasting some time and doing some bro stuff. I guess 25 pullups is a PR, but not like I care how strict they are because strict pullups are for losers.
Afternoon Workout
Thursday, 30 November 2023 at 15.20
Seated Row (Machine)
Set 1: 20 kg × 12
Set 2: 25 kg × 12
Set 3: 30 kg × 12
Set 4: 35 kg × 12
Hanging Leg Raise
Set 1: 25 reps
Set 2: 25 reps
Pull Up
Set 1: 5 reps
Set 2: 25 reps (PR)
Set 3: 15 reps
Upright Row (Dumbbell)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12
Set 5: 10 kg × 12
Bicep Curl (Dumbbell)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 12 kg × 12
I slept just awful last night and my shoulder is just killing me. Really don’t know what to do about it. See a doctor? Stop with all the pushing and pulling? Don’t be absurd.
Session had no right to be good, but it was anyway. These are really good numbers at my current bodyweight.
Afternoon Workout
Friday, 1 December 2023 at 15.03
Decline Bench Press (Barbell)
Set 1: 60 kg × 5
Set 2: 70 kg × 5
Set 3: 80 kg × 5
Set 4: 90 kg × 3
Set 5: 100 kg × 3
Set 6: 110 kg × 1
Set 7: 120 kg × 5
Incline Bench Press (Barbell)
Set 1: 40 kg × 5
Set 2: 50 kg × 5
Set 3: 60 kg × 5
Set 4: 70 kg × 3
Set 5: 80 kg × 3
Set 6: 90 kg × 12
Set 7: 70 kg × 15
A pretty ordinary day, but that is not a bad thing when I tweaked my back last time I jumped. Can still feel it a little, but it wasn’t a problem. Anyway, nothing special, just another little session full of things people like @alex_uk are incapable of.
Morning Workout
Saturday, 2 December 2023 at 11.52
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 2 reps
Notes: 30,33,36.5,40,42.43,45,46.5,48.5
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
Muscle Up
Set 1: 2 reps
Set 2: 4 reps
Set 3: 1 rep
Hanging Leg Raise
Set 1: 30 reps
Bulgarian Split Squat
Set 1: 0 kg × 10
Set 2: 0 kg × 10
Set 3: 0 kg × 10
Set 4: 0 kg × 10
Set 5: 0 kg × 10 Strong - Workout Tracker & Gym Log
I used to box jump quite a bit (worked in a builders yard and used to jump up various pallets of building materials), I’d actually be interested to see how high I can jump still, but alas no boxes to jump on! The rest of it, child’s play; get some weight on them Bulgarians! (And don’t ask me to prove I can muscle up, because I’m just working on an assumption that I can -:because I’ve never tried, and that’s the way that works).
To be serious for a minute, the bulgarians in this case are with the back leg on a bench and I go down so deep that I put my chest on my knee, and then it is jump motion on the way back up. So I am literally doing it for explosive jump training. I turns out that it is pretty tough to do it like that. For what I am doing these days, this is much more useful than doing them weighted.
Feel like I maybe am coming down with the flu or something, so was gonna take it easy. But then I remember @alex_uk might be looking for signs of weakness, so I gave it a decent effort.
Afternoon Workout
Monday, 4 December 2023 at 15.07
Seated Row (Machine)
Set 1: 20 kg × 8
Set 2: 25 kg × 8
Set 3: 30 kg × 8
Set 4: 35 kg × 8
Set 5: 45 kg × 8
Muscle Up
Set 1: 1 rep
Set 2: 2 reps
Set 3: 3 reps
Set 4: 4 reps
Set 5: 9 reps
Set 6: 7 reps
Set 7: 7 reps
Set 8: 6 reps
Set 9: 6 reps
Set 10: 6 reps
Crunch (Machine)
Set 1: 30 kg × 10
Set 2: 35 kg × 10
Set 3: 40 kg × 10
Set 4: 40 kg × 20
Set 5: 40 kg × 20
Set 6: 40 kg × 20
Set 7: 40 kg × 20 Strong - Workout Tracker & Gym Log
Another deadlift day, not sure if I will continue this or not, just needing a little balance lately. Anyway, better than last time and okay for this BW, but nothing special.
Afternoon Workout
Tuesday, 5 December 2023 at 15.56
Sumo Deadlift (Barbell)
Set 1: 60 kg × 5
Set 2: 80 kg × 5
Set 3: 100 kg × 5
Set 4: 120 kg × 3
Set 5: 140 kg × 3
Set 6: 160 kg × 5
Set 7: 140 kg × 10
Set 8: 100 kg × 10
Kind of a strange one today. I am going to take a period where I avoid pushing on an incline or overhead (due to the shoulder), so just doing decline today. Topset felt way too heavy, but the sets for rep were pretty good. So…okay I guess.
Afternoon Workout
Thursday, 7 December 2023 at 15.04
Decline Bench Press (Barbell)
Set 1: 40 kg × 5
Set 2: 60 kg × 5
Set 3: 75 kg × 5
Set 4: 90 kg × 3
Set 5: 100 kg × 3
Set 6: 115 kg × 1
Set 7: 125 kg × 1
Set 8: 100 kg × 12
Set 9: 90 kg × 12
Set 10: 80 kg × 15
Muscle Up
Set 1: 1 rep
Set 2: 2 reps
Set 3: 1 rep
Set 4: +8 kg × 1
Set 5: +8 kg × 5 (PR)
Set 6: 5 reps
Speaking of bloody orifices, work today was just jumps. It was not good, but that was expected because of the back issues that have prevented me from repping. I mean, still better than any of you fat-arses can do, but my standards are high.
Afternoon Workout
Friday, 8 December 2023 at 15.01
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 2 reps
Set 10: 6 reps
Set 11: 10 reps
Set 12: 10 reps
Can’t really explain any of this. 4 days ago I was feeling good and yet struggled with 125. Today I am sleepy as hell, a little hungover and underfed. And I destroyed it. No PRs, but probably the best day I ever had on the decline in total. And yeah, I know I know, it is just the decline and that is for babies and cheaters. But 135 is 1.7x my bodyweight, so doing a double feels pretty significant. I think I could have done a third rep.
Morning Workout
Sunday, 10 December 2023 at 11.29
Decline Bench Press (Barbell)
Set 1: 40 kg × 5
Set 2: 60 kg × 5
Set 3: 75 kg × 5
Set 4: 90 kg × 3
Set 5: 100 kg × 3
Set 6: 115 kg × 1
Set 7: 125 kg × 1
Set 8: 135 kg × 2
Set 9: 100 kg × 14
Set 10: 90 kg × 14
Set 11: 80 kg × 14
For your shoulder issue, what worked for me (after a cortisone injection from my doc) was and continues to be seated cable rows with a neutral grip and hands wider than shoulder width + band pull aparts + resting from overhead work, both vertical pulling and shoulder presses, as well as decreasing overall pushing. But at least the wide-neutral rows and pull aparts.
A good but brutal session. A lot of tough reps and sets, and probably the best day in total I ever had on the MUs. I am long past the idea of this simply being a vanity exercise, this is extremely productive work.
Afternoon Workout
Tuesday, 12 December 2023 at 14.53
Seated Row (Machine)
Set 1: 28 kg × 10
Set 2: 30 kg × 10
Set 3: 35 kg × 10
Set 4: 40 kg × 10
Hanging Leg Raise
Set 1: 20 reps
Muscle Up
Set 1: 2 reps
Set 2: 3 reps
Set 3: 4 reps
Set 4: 9 reps
Set 5: 8 reps
Set 6: 8 reps
Set 7: 7 reps
Set 8: 6 reps
Set 9: 5 reps
Set 10: 4 reps
Another deadlift day, and proof it is easy to recover lost ground on these. 180 barely got off the floor two weeks ago and today it was a relatively decent triple. Just makes me feel more validated with my current approach. Or it would do if my shoulder wasn’t trying to tear itself from my body.
Also did some of those wide neutral grip seated rows. Not sure this part of my shoulder is where the problem is, but a worthwhile exercise in any case, so why not.
Afternoon Workout
Wednesday, 13 December 2023 at 15.06
Sumo Deadlift (Barbell)
Set 1: 60 kg × 5
Set 2: 80 kg × 5
Set 3: 100 kg × 5
Set 4: 120 kg × 3
Set 5: 140 kg × 3
Set 6: 160 kg × 1
Set 7: 180 kg × 3
Set 8: 140 kg × 10
Set 9: 100 kg × 10
Seated Row (Cable)
Set 1: 27,22 kg × 15
Set 2: 34,02 kg × 15
Set 3: 40,82 kg × 15
Set 4: 47,63 kg × 15
Set 5: 54,43 kg × 15
Set 6: 40,82 kg × 20 Strong - Workout Tracker & Gym Log