Volume day. Shoulder is slowly improving, and if I do inclines first it is mostly bearable from a pain perspective. All in all, a decent day.
Morning Workout
Sunday, 17 March 2024 at 11.28
Incline Bench Press (Barbell)
Set 1: 40 kg × 5
Set 2: 55 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 90 kg × 3
Set 6: 100 kg × 1
Set 7: 110 kg × 1
Set 8: 90 kg × 12
Set 9: 80 kg × 15
Set 10: 70 kg × 15
Chest Dip
Set 1: 5 reps
Set 2: +3,63 kg × 5
Set 3: +3,63 kg × 10
Set 4: +3,63 kg × 15
Set 5: +3,63 kg × 20
Set 6: 25 reps Strong - Workout Tracker & Gym Log
Couple days off due to work, and am quite tired and underfed. Today was mainly shoulder stuff. Looks good on paper, but meh. Maybe a total rep PR, I dunno.
Afternoon Workout
Friday, 22 March 2024 at 14.34
Handstand Push Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 10 reps
Set 7: 15 reps
Set 8: 30 reps
Set 9: 15 reps
Set 10: 15 reps
Set 11: 10 reps
Set 12: 15 reps
Muscle Up
Set 1: 2 reps
Set 2: 3 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 3 reps
Feeling weak today for unknown reasons. And my body weight and composition just make squats suck. Anyway, was just planning to go easy today, so whatever.
Midday Workout
Saturday, 23 March 2024 at 12.00
Box Jump
Set 1: 5 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 0 reps
Notes: 30,33,36.5,40,43,
Squat (Barbell)
Set 1: 50 kg × 3
Set 2: 60 kg × 3
Set 3: 80 kg × 3
Set 4: 100 kg × 2
Set 5: 120 kg × 2
Set 6: 130 kg × 1
Set 7: 140 kg × 1
Set 8: 100 kg × 12
Set 9: 60 kg × 12
Cannot deny that my shoulder seems to finally be improving. I mean, there is still shit that will set it screaming, but it no longer bothers me with ordinary day to day life stuff. As such, working on inclines again has been possible and things are slowly improving.
Afternoon Workout
Monday, 25 March 2024 at 14.59
Incline Bench Press (Barbell)
Set 1: 40 kg × 5
Set 2: 55 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 90 kg × 3
Set 6: 100 kg × 1
Set 7: 110 kg × 3
Set 8: 90 kg × 12
Set 9: 80 kg × 15
Set 10: 65 kg × 15
Chest Dip
Set 1: 5 reps
Set 2: +11,34 kg × 5
Set 3: +20,41 kg × 5
Set 4: +31,75 kg × 10
Set 5: +20,41 kg × 12
Set 6: 20 reps
Set 7: 15 reps Strong - Workout Tracker & Gym Log
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: 15 reps
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 × 6
Set 8: 83,91 kg × 6
Set 9: 104,33 kg × 8
Set 10: 104,33 kg × 8
Set 11: 83,91 kg × 12
Set 12: 83,91 kg × 12
Set 13: 63,5 kg × 15
Set 14: 63,5 kg × 15
Set 15: 43,09 kg × 20
Set 16: 43,09 kg × 20
Bicep Curl (Barbell)
Set 1: 16 kg × 10
Set 2: 18 kg × 10
Set 3: 22,5 kg × 10
Set 4: 18 kg × 10
Set 5: 18 kg × 15 Strong - Workout Tracker & Gym Log
Gotta log that as well, at least then you can see if it’s accurate and you are spinning or if you’re just being unfair on yourself. If it’s genuinely wheel spinning, are you ok with that or are you planning to change things up and push onwards?
Meh, maybe. I mean, things are fine I guess. My squat max sucks, but I can still widowmaker 100. I let my weight temporarily creep back up towards 80, so that has had a minor impact on my MUs and PUs. Shoulder is improving enough to do inclines, and those are at near max levels despite my lower bodyweight. The only thing going really well is HSPUs (see more below)…a couple weeks ago I managed 35, and then last week I managed 40.
So speaking of…no pop today, so no maxing out. I did, however, manage to go all the way up to 20 using this rep scheme, which I have never come close to managing before. Lot of reps, very tough. Holy shit, I guess that was 200 total.
Midday Workout
Saturday, 13 April 2024 at 12.03
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
Set 14: 18 reps
Set 15: 19 reps
Set 16: 20 reps
This was okay I guess. I hit 9, which had eluded me for a bunch of weeks.
Midday Workout
Sunday, 14 April 2024 at 12.36
Seated Row (Machine)
Set 1: 20 kg × 8
Set 2: 25 kg × 8
Set 3: 30 kg × 8
Muscle Up
Set 1: 2 reps
Set 2: 2 reps
Set 3: 3 reps
Set 4: 9 reps
Set 5: 3 reps
Set 6: 7 reps
Set 7: 6 reps
Set 8: 5 reps
Set 9: 5 reps
Set 10: 4 reps
Set 11: 5 reps
Set 12: 4 reps
Crunch (Machine)
Set 1: 30 kg × 10
Set 2: 35 kg × 10
Set 3: 40 kg × 10
Set 4: 45 kg × 10
Set 5: 50 kg × 10
Set 6: 55 kg × 10
Set 7: 60 kg × 10
Set 8: 30 kg × 20
Set 9: 30 kg × 20 Strong - Workout Tracker & Gym Log
Today was very ‘meh’, but probably because it is a third intense upper body day in a row.
Afternoon Workout
Monday, 15 April 2024 at 15.15
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 55 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 90 kg × 3
Set 6: 100 kg × 1
Set 7: 110 kg × 1
Set 8: 90 kg × 13
Set 9: 60 kg × 15
Chest Dip
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
Set 14: 18 reps
Set 15: 19 reps Strong - Workout Tracker & Gym Log
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 1 rep
Set 9: 2 reps
Set 10: 5 reps
Set 11: 10 reps
Set 12: 10 reps
Set 13: 10 reps
Sometimes the sets and the volume are the whole point…the only way I can really explain it is to say that my entire focus for the last many months has been atheticism based on bodyweight exercises. Sometimes I am trying to max out a single set, but usually it is about total volume. The above was something like 180 total reps…was aiming for 200, but ran out of time, and probably would not have managed the last 20 anyway.
I kind of have a tiered approach to what I am focusing on:
Tier 1
Box Jumps
Muscle Ups
Handstand Pushups
Tier 2
Incline or Decline Bench
Squat
Pull-ups
Ab shit
Dips
Tier 3
Anything else I do
I am finding this approach to be remarkably effective, at least for me.
Just some bullshit pulling today. I barely care about the pullups any longer, seems a waste to do more than a bare minimum.
Afternoon Workout
Wednesday, 17 April 2024 at 15.12
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
Hanging Leg Raise
Set 1: 20 reps
Set 2: 20 reps
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: 79,38 kg × 6
Set 8: 79,38 kg × 6
Set 9: 95,25 kg × 8
Set 10: 95,25 kg × 8
Set 11: 63,5 kg × 20
Set 12: 63,5 kg × 20
Set 13: 43,09 kg × 25
Set 14: 43,09 kg × 25