Jacob Morsbøls workout log

30/8/14

 

SL/PE2: 4x48r

- Last 5 reps of the last set was close to failure. Nearly grinding reps!

 

MN/PE2: 4x4r 

- Still not full ROM, but Jefferson curls are improving. Had some hip popping in my left side in the 3rd set.

 

SLS/PE2: 4x8r

- Still got problems with full ROM in my ancles. I do not keep my heels down for the first set or two.

1/9/14

 

FL/PE4: 4x24r

- PE4-im very good!

 

sPL/PE3: 4x48s

- Less shaking

 

HBP/PE3: 4x4r

 

RC/PE3: 8r-8r-7r-5r

6/9/14

 

SL/PE2: 60r - 60r - 60r - 48r

 

MN/PE2: 4x9r

- Still not full ROM

 

SLS/PE2: 4x10r

- Great form

8/9/14

 

FL/PE4: 36r-36r-36r-24r

- PE4-im very good!

 

sPL/PE3: 4x60s

 

HBP/PE3: 4x6r

 

RC/PE3: 8r-8r-8r-7r

- Last set was pretty intense

9/9/14

 

SL/PE2: 60r - 60r - 60r - 48r

- Last two set was close to grinding. Last set was 30+18.

 

MN/PE2: 4x9r

- Still not full ROM

 

SLS/PE2: 4x10r

- Great form

12/9/14

 

FL/PE4: 36r-36r-36r-36r-24r

 

sPL/PE3: 5x60s

 

HBP/PE3: 5x6r

 

RC/PE3: 8r-8r-8r-7r

16/9/14

 

SL/PE2: 60r - 60r - 30r - 30r - 30r

- Holy shit

 

MN/PE2: 5x9r

- Still not full ROM

 

SLS/PE2: 5x10r

- Great form

16/9/14 (Might be a wrong date)

 

SL/PE2: 5x30r

- Great! Especially the im was good!

 

MN/PE2: 5x5r

- Still not full ROM

 

SLS/PE2: 5x5r

- Great form

 

HS/PE2: 5x30s

- im is pretty close.

 

Generally a good workout.

 

 

Edit: Comment on date.

23/9/14

 

(deload)

 

FL/PE4: 5x18r

- im good!

 

sPL/PE3: 5x30r

 

HBP/PE3: 5x3r

- Too little lean

 

RC/PE3: 5x4r

26/9/14

 

FL/PE4: 4x48r

- Very tough. im was very good.

 

sPL/PE3: 4x48s

- Only little shaking

 

HBP/PE3:

- Good form. Head against wall helps. Tried to find the 'right' lean on ground. Good idea.

 

RC/PE3: 8r - 8r -  8r - 5r

 

HS/PE2: 4x48s

- im good form

29/9/14

 

Did some quick warmup for joints. After that I did a mini workout consisting elements of earlier stages (SL/PE1+2, MN/PE1 and SLS/PE1+2). That really did a good and effective job as warmup. I'm gonna do that as warm up from now on.

 

SL/PE3: 4x9r

- Decided to start from week 5.

 

MN/PE2: 3x2r

 

SLS/PE3: 4-6r

- Decided to start from week 5.

- Make video of im next time.

 

HS/PE2: 4x48s

- PE1-im was hurting in the warmup, so I didn't do the full ROM.

 

Edit: Added section about new warmup strategy.

6/10/14

 

Tried full F7 today. It wasn't too tough however it took some time.

 

FL/PE4: 4x48r

- Horrible!

 

sPL/PE4: 4x60s

- Little shaking

 

SL/PE3: 4x9r

 

MN/PE2: 5x3r

- Form not there yet. Added weight on Jefferson Curls (22,5 kg). That felt good.

 

SLS/PE3: 4x6r

 

HBP/PE3: 5x2r

 

RC/PE3: 8r-8r-8r-5r

 

 

HS/PE2: 4x60s

- im is getting better and better.

11/10/14

 

Had a lot of alcohol yesterday

 

FL/PE4: 4x48r

- Horrible!

 

sPL/PE4: 4x60s

- More shaking then usual

 

HBP/PE3: 5x2r

 

RC/PE3: 8r-8r-6r-6r

 

SL/PE3: 4x9r

 

MN/PE2: 5x3r

- Form not there yet.

 

SLS/PE3: 4x6r

23/10/14

 

FL/PE4: 4x24r

 

sPL/PE4: 4x48s

 

HBP/PE3: 3x2r

 

RC/PE3: 6r-6r-6r-6r

 

SL/PE3: 4x4r

 

MN/PE2: 3x3r

- Form not there yet.

 

SLS/PE3: 4x4r

 

HS/PE2: 4x48s

- im is full ROM now.

 

METCON: AMRAP 20 of 150 m. row

- Around 40s pr. 150 m./row, maybe try 175 m. next time.

3/11/14

 

FL/PE4: 4x24r

 

sPL/PE4: 4x48s

 

HBP/PE3: 3x2r

 

RC/PE3: 6r-6r-6r-6r

 

SL/PE3: 4x4r

 

MN/PE2: 3x3r

- Form not there yet.

 

SLS/PE3: 4x4r

6/11/14

 

FL/PE4: 4x36r

- Pretty intense last set was 2x18r.

 

sPL/PE4: 4x60s

 

HBP/PE3: 5x2r

 

RC/PE3: 7r-7r-7r-7r

- Felt good.

 

SL/PE3: 4x9r

 

MN/PE2: 5x3r

- Form not there yet.

 

SLS/PE3: 4x6r

 

HS/PE2: 4x60r

 

METCON: 6x500m with 1 min. rest between. Lap time was between 2:05 and 2:20.

11/11/14

 

FL/PE3: 4x36r

- Last to sets was terrible

 

sPL/PE3: 4x60r

- Felt good

 

HBP/PE3: 5x2r

 

RC/PE3: 4x7r

 

SL/PE3: 4x9r

 

MN/PE2: 5x3r

- Form getting better no near full ROM

 

SLS/PE3: 4x6r

 

19/11/14

 

FL/PE4: 5x36r

- Felt bad in the start but then it was OK.

 

sPL/PE3: 5x60s

- A little shaking however only at the last two sets for the last half minute

 

HBP/PE3: 3x4r

- Good form until last rep

 

RC/PE3: 4x8r

- Last rep was barely a rep

 

METCON:

Prowler push, 0 kg added

10 Burpees,

Prowler push, 10 kg added

10 Burpees,

Prowler push, 20 kg added

10 Burpees,

Prowler push, 30 kg added

10 Burpees,

Prowler push, 40 kg added

10 Burpees,

Prowler push, 50 kg added

10 Burpees,

Prowler push, 40 kg added

10 Burpees,

Prowler push, 30 kg added

10 Burpees,

Prowler push, 20 kg added

10 Burpees,

Prowler push, 10 kg added

10 Burpees,

Prowler push, 0 kg added

10 Burpees.

 

24/11/14

 

FL/PE4: 5x36r

 

sPL/PE3: 5x60s

 

HBP/PE3: 3x4r

- Felt good. Remember to hold a tight ppt.

 

RC/PE3: 8r-8r-8r-7r

 

SLS/PE3: 5x9r

 

MN/PE2: 3x6r

- Felt terrible and with terrible ROM

 

SLS/PE3: 5x6r

 

 

 

 

 

Edit: Date