2016 Log

[Jester]

Core session

No weigh-in.

10min wake-up walk.


NH flat sit-ups, weight behind head; 1 x10-bw. 1 x10-bw+10kgs. 3 x3-bw+20kgs@RIR1, @RIR2, @RIR1.

DB oblique raises; 2 x15-DB+20kgs.

Sit-ups finisher set; 1 x10-bw+10kgs. Form started to get less secure. Stopped when things felt like they were tiring, rather than risk a PSOAS flare up as in times past.


Daily activities
4K steps

 

[Jester]

Fullbody session 3 back emphasis

No weigh-in.

10min wake-up walk.


DL slack pull practice, medium-V KK stance, hook; 1 x5-70, 120, 170. 1 x1-220, 250@8speed. Reasonable bar bend, hamstrings a bit fatigued.

Back off triple; 1 x3-220. Plenty of RIR, grip a bit burned out.


Chin-ups, heavy work; 1 x5-bw. 1 x3-bw+15kgs. 1 x3-bw+30kgs@RIR1, @RIR0.5.


3ct Larsen bench, pinkies on rings; 1 x5-70. 2 x3-110@RIR1.5, @RIR1.
Chin-up back offs; 2 x5-bw+15kgs@RIR1, @RIR0.5.
Supersetted.


WG neutral pull-ups, T-junction gorilla grip; 1 x10-bw@RIR0. Left shoulder/scapula still taking its time. At a lower body weight it would probably be fine.


Zercher SQ, sleeves, beltless; 1 x10-110.
Zercher reverse lunges, sleeves, beltless; 1 x10-70. Felt weird.


Bent leg raises, ankle weights; 2 x15-15kgs. Had a thought inspiration for this setup and it felt fantastic. Just want to use smaller plates for slightly better end-ROM.

Neck extensions, seated full ROM; 2 x15-30kgs.
Supersetted.



Daily activities
3k steps
30min stationary bike

 

[Jester]

Upper body push session


No weigh-in.

10min wake-up walk.


Bench, index on rings, 15-20rep @RIR1 target; 1 x10-70. 1 x5-100. 120 x5@RIR1, x5@RIR1, x4@RIR1, x4@RIR1.


Seated Z press off pins, 20EVA; 2 x8-50@RIR1.5, @RIR1.


DB unilateral OHP to failure; 1 x15-DB+15kgs.



Daily activities