I have come to not look forward to MU day…it is just damn hard physically and mentally. But I cannot deny how extremely effective it is, so I carry on.
Afternoon Workout
Thursday, 23 May 2024 at 16.04
Muscle Up
Set 1: 1 rep
Set 2: 1 rep
Set 3: 2 reps
Set 4: 2 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 4 reps
Set 8: 4 reps
Set 9: 5 reps
Set 10: 5 reps
Set 11: 6 reps
Set 12: 6 reps
Set 13: 5 reps
Set 14: 5 reps
Set 15: 4 reps
Set 16: 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: 30 kg × 20 Strong - Workout Tracker & Gym Log
Oof, tough one today. In part because it is bad to do shoulders a day after all those MUs, but mostly because I have not slept enough for a bunch of days. Nothing here is very good, but I made sure to do enough work in total.
Afternoon Workout
Friday, 24 May 2024 at 15.01
Handstand Push Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 6 reps
Set 4: 7 reps
Set 5: 8 reps
Set 6: 9 reps
Set 7: 10 reps
Set 8: 30 reps
Set 9: 20 reps
Seated Overhead Press (Dumbbell)
Set 1: 16 kg × 6
Set 2: 20 kg × 6
Set 3: 25 kg × 6
Set 4: 30 kg × 6
Set 5: 34 kg × 10
Set 6: 30 kg × 15
Set 7: 25 kg × 15
Set 8: 20 kg × 15 Strong - Workout Tracker & Gym Log
Behind in logging sessions. This is yesterday…I think I am going to work flat bench back into my “program”. This was a good start, considering how small I am.
Afternoon Workout
Monday, 27 May 2024 at 15.07
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 × 2
Bench Press (Barbell)
Set 1: 40 kg × 5
Set 2: 50 kg × 5
Set 3: 60 kg × 5
Set 4: 70 kg × 5
Set 5: 80 kg × 5
Set 6: 90 kg × 5
Set 7: 100 kg × 3
Set 8: 80 kg × 12
Set 9: 60 kg × 15
Iso-Lateral Chest Press (Machine)
Set 1: 44 kg × 10
Set 2: 53,07 kg × 10
Set 3: 66,68 kg × 10
Set 4: 44 kg × 20
A rare pulling day. My lats are in a perpetual state of soreness due to all the other training I do, but I guess I am hitting other parts of my back, so whatever.
Afternoon Workout
Wednesday, 29 May 2024 at 14.58
Seated Row (Machine)
Set 1: 25 kg × 10
Set 2: 30 kg × 10
Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 10 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 × 8
Set 8: 83,91 kg × 8
Set 9: 99,79 kg × 8
Set 10: 99,79 kg × 8
Set 11: 63,5 kg × 20
Set 12: 63,5 kg × 20
Set 13: 43,09 kg × 20
Set 14: 43,09 kg × 20 Strong - Workout Tracker & Gym Log
I know I have questioned this before… but why ?? I kinda get doing lots of lets for MU or HSPU or jumps. Not sure what the benefit of this much volume is on this movement?
Well first consider how many of those sets are warmups. But more specifically in this case…these are one-armed, so for some reason that only make sense to me I record each arm individually. So that is total 7 sets, not 14.
Of course, you might also just be talking about the number of reps in a set. You really don’t see the benefit of 20 rep sets? There is a lot.
Yesterday’s work. Decided to test the shoulder on the standing OHP, and despite being very small and out of practice, I could still get 80 over my head. Shoulder only experienced mild pain. This drained me a few percent for the rest of the session, but overall this is a good day’s work for shoulders.
Afternoon Workout
Friday, 31 May 2024 at 14.59
Overhead Press (Barbell)
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 60 kg × 3
Set 6: 70 kg × 3
Set 7: 80 kg × 2
Seated Overhead Press (Dumbbell)
Set 1: 16 kg × 6
Set 2: 20 kg × 6
Set 3: 25 kg × 6
Set 4: 30 kg × 6
Set 5: 34 kg × 6
Set 6: 38 kg × 10
Handstand Push Up
Set 1: 5 reps
Set 2: 10 reps
Set 3: 15 reps
Set 4: 20 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 10 reps
Set 9: 10 reps Strong - Workout Tracker & Gym Log
Turned 51 today, and did not feel like making myself suffer too much at the gym so took it kinda easy. On the other hand, I set a rep PR on the box at 48.5 inches, shit makes no sense sometimes.
Morning Workout
Saturday, 1 June 2024 at 11.58
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: 5 reps (rep PR)
Muscle Up
Set 1: 1 rep
Set 2: 1 rep
Set 3: 5 reps
Set 4: 1 rep
Set 5: 5 reps
Set 6: 1 rep
Leg Press
Set 1: 61,23 kg × 15
Set 2: 102,06 kg × 20
Set 3: 102,06 kg × 25
Set 4: 102,06 kg × 30
Calf Press on Seated Leg Press
Set 1: 40,82 kg × 20
Set 2: 61,23 kg × 20
Set 3: 81,65 kg × 20
Set 4: 40,82 kg × 20
Ab Wheel
Set 1: 10 reps
Set 2: 5 reps
Set 3: 1 rep
Seated Leg Curl (Machine)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
What’s up is basically that I have dropped a bunch of bodyweight and am doing a lot of bodyweight movements. MUs, HSPUs and Box Jumps obsessively. It has been remarkably effective for me and I have learned some interesting lessons.
Hope you are hanging around and not just being a cocktease.
Happy birthday dude, hows the big 80 treating you?
This sounds like a really smart way to train, especially for old dudes that like to pull on plastic for fun. Any lessons to share?
I suspect i will. I pretty much decided last night i was going to start logging again, i just haven’t had anything to log since then, lots of life stuff and little niggles that i’m hoping to clear up.
Oof, now I am supposed to say something sage. There are a lot of smaller conversations that can come from this, but my experience has been that a certain methodology of bodyweight centric training has left me more or less just as strong as I was before I started doing it. I certainly look better and am healthier.
Last summer, I was moving some impressively heavy weights around. But I feel like a more capable human being now than I was then.
Tired and a bit hungover from birthday celebrations, so kinda just went through the motions today. I think Incline/Flat is going to be a thing for a while, just not sure I like doing it in this order.
Midday Workout
Sunday, 2 June 2024 at 12.37
Bench Press (Barbell)
Set 1: 40 kg × 5
Set 2: 50 kg × 5
Set 3: 60 kg × 5
Set 4: 70 kg × 5
Set 5: 80 kg × 3
Set 6: 90 kg × 3
Set 7: 100 kg × 1
Set 8: 105 kg × 1
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 × 3
Set 7: 60 kg × 20
Plain old MU day. Feeling a bit sore all over going into this for some reason, so was kinda sucky. Total work was good, but none of it felt good. I might get rid of this day and just throw in the MUs here and there during the rest of the week.
Midday Workout
Tuesday, 4 June 2024 at 13.42
Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 25 kg × 10
Set 3: 30 kg × 10
Muscle Up
Set 1: 1 rep
Set 2: 1 rep
Set 3: 2 reps
Set 4: 3 reps
Set 5: 8 reps
Set 6: 3 reps
Set 7: 4 reps
Set 8: 5 reps
Set 9: 6 reps
Set 10: 6 reps
Set 11: 6 reps
Set 12: 6 reps
Set 13: 4 reps https://strong.app.link/4itrdMmI9Jb
