Abducted by robots

Discussion in 'Training Logs' started by golvmopp, Aug 13, 2010.

  1. golvmopp Always outnumbered, never outgunned

    golvmopp
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    To keep track of myself, and receive critique by those who know better.

    Weight: 211lbs (95.6kg) (August 13th, 2010)
    Update: 89.3kg (June 23rd, 2011)
    Update: 100kg (September 18th, 2011)
    Update: 109kg (April 26th, 2013)
    Update: 96.4kg (July 4th, 2013)
    Update: 93.0kg (August 1st, 2013)

    Height: 6'3" (192cm)
    Age: 24.

    Maxes and 2013 goals:

    Deadlift: 205 (225kg)
    Squats: 185 (205kg)
    Benchpress: 125kg (140kg)
    SOHP: 85kg (95kg)
    Pullups: BW - 16 (20)


    ------------




    Latest workout-journal entries to get you all up to speed:


    July 26th

    Barbell curls 88lbs (40kg): 9, 7, 6, 6, 6

    Bent-over tricep extensions 100lbs (45kg): 12, 11, 10, 10, 8

    Upright cable rows 100lbs (45kg): 12, 12, 12, 12, 12


    July 28th

    Barbell curls 88lbs (40kg): 9, 7, 6, 5, 5

    SOHP 55lbs (25kg): 20, 20, 20, 20, 20

    Bent-over rows 100lbs (45kg): 10, 10, 10, 10, 10


    July 31st

    Benchpress 175lbs (80kg): 8, 6, 5, 6, 4

    Squats 132lbs (60kg): 10, 10, 10, 10, 10

    SOHP 55lbs (25kg): 20, 20, 20, 10


    August 3rd

    SOHP 55lbs (25kg): 10, 10, 10, 10, 10

    Lateral raises 22lbs (10kg): 10, 10, 10, 10, 8

    Barbell curls 88lbs (40kg): 10, 8, 7, 6, 5

    Standing tricep extension 100lbs (45kg): 20, 20, 20, 20, 15

    Facepulls 100lbs (45kg): 10, 10, 10, 10, 10


    August 7th

    Benchpress 175lbs (80kg): 8, 7, 6, 6, 5

    Squats 155lbs (70kg): 10, 10, 10, 9

    Bent-over rows 110lbs (50kg): 10, 10, 10, 10, 10

    Seated cable rows 160lbs (72kg): 15, 15


    August 11th

    Barbell curls 88lbs (40kg): 10, 8, 7, 7, 6

    SOHP 88lbs (40kg): 10, 9, 8, 8, 7

    Lateral raises 22lbs (10kg): 10, 10, 9, 7, 6

    Deadlift 200lbs (90kg): 5x5

    Bent-over tricep extensions 100lbs (45kg): 10, 10, 10, 8, 8


    Shit, I can already tell that I need to revamp my excercise regime and ramp them weights up.
     
    #1
    Last edited: Aug 2, 2013
  2. golvmopp Always outnumbered, never outgunned

    golvmopp
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    DL
    60*5 (SLDL)
    60*5
    100*5
    140*5
    160*3
    180*3 -belt-
    200*6 -belt- NEW 6RM!
    200*3 -belt-
    180*7 -belt- (tng) (asymmetric as fuck)

    Did a tng-set for shits and giggles.

    BB shrugs
    180*10*3
    160*15

    DB rows
    50kg*20*2

    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    72.5*5
    75*5

    Paused squat
    60*5
    100*5
    120*5
    140*5
    160*2 -belt-

    Mustard-o-meter: 9/10

    [​IMG]

    Other:
    - 2hr20min session
    - glass of green tea

     
    #1
  3. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Squat
    60*5
    100*5
    120*5
    140*5
    160*5
    185*5*4 -belt-

    VERY slow to warm up today - third workset felt the best.

    Paused pullups
    BW*5
    +15kg*5
    +20kg*5
    +25kg*5
    +25kg*5
    +25kg*3

    Paused DB flies
    15kg*10*2

    Benchpress
    70*10
    80*10
    90*10
    100*5
    110*5
    120*3
    100*10 (easy, if asymmetrical towards the end.)

    DB press
    25kg*8
    30kg*8
    35kg*8
    40kg*7
    40kg*6
    40kg*5

    Trying to get a feel for these. Feels pretty good, man. Maybe use as a bench accessory, only thing to work with would be shoulder retraction.

    SLDL
    60*8
    100*8
    120*8
    140*8*2

    Form is getting perfected.

    Mustard-o-meter: 8/10

    Ridiculously slow start, but stuff picked up eventually.

    Other:
    - 4hr session (fucking stupid, I know)
    - two tbsp coffee
     
    #1
  4. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Paused DB flies
    12.5*10

    BP
    60*5
    70*5
    80*5
    90*5
    100*5
    110*5
    120*3
    125*3+F (got halfway up til the spotter had to intervene)
    125*3
    125*2*2 (out of steam)

    Shitty day for benching I guess.

    Paused DB flies
    15*10
    17.5*10
    20*7

    DB presses
    40*8
    40*5
    40*3

    dafuq

    Standing DB skullcrushers
    35kg*10
    37.5kg*9
    37.5kg*8

    Double handjob
    12.5kg*10
    12.5kg*10
    15kg*7

    Seated cable row (wide grip)
    75kg*10*3

    SLDL (DL)
    60*5 (60*5)
    100*5 (100*5)
    140*5 (140*5)
    (160*5)
    (180*3*2)

    Mustard-o-meter: 6.5/10

    Meh session but went through it with relatively high spirits anyway.

    Other:
    - 2hr30m session
    - cuppa black tea
     
    #1
  5. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Today's harvest:

    Squats
    5x132lbs
    7x175lbs
    7x175lbs
    7x198lbs
    5x198lbs
    5x198lbs
    5x132lbs

    Benchpress:
    10x132lbs
    4x198lbs
    4x198lbs
    3x198lbs
    6x175lbs
    5x175lbs

    Bent-over rows:
    8x120lbs
    8x120lbs
    8x120lbs
    8x120lbs
    6x120lbs

    Seated one-arm rows:
    10x80lbs
    10x80lbs
    10x80lbs
    10x80lbs
    10x80lbs
     
    #2
    Last edited: Aug 14, 2010
  6. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    80*2
    85*4 NEW 4RM!
    85*3
    85*3
    60*10*2

    Standing DB skullcrusher
    32.5kg*10
    32.5kg*9
    32.5kg*7
    30kg*10

    Tricep rope pulldown
    (bunch)

    Paused DB flies
    12.5kg*10
    15kg*10
    17.5kg*10
    20kg*6*2

    Paused squat
    60*5
    100*5
    120*5
    140*5*3 -belt-

    Mustard-o-meter: 8.5/10

    This is nice - lifts are up across the board. That ma-ma-makes me happy.

    Other:
    -2hr40m session
    - cup of tea.
     
    #2
  7. Flash_Monsta Black Belt

    Flash_Monsta
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    More PR's? Glvmorp stahp!

    4hr session is immense, BUT if you're hitting all these numbers and getting swole who gives a flying fuck.. if it ain't broke, don't fix it.
     
    #2
  8. golvmopp Always outnumbered, never outgunned

    golvmopp
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    SLDL (DL)
    60*5 (*5)
    100*5 (*5)
    120*5 (*5)
    140*5 (*5)
    160*3 (*5) -belt-
    170*3 (*5) -belt- (tough triple on the stiff!)
    170*2 (*5) -belt- (SLDLs resulted in Doppler-distorsion in my headphones)

    Rack pulls
    200*5*2 -belt-

    BB
    180*7 -belt- (bar wrestled free from my grip)

    Low back is toast.

    DB rows
    50kg*20
    50kg*18

    Seated cable row (wide grip)
    75kg*10
    68kg*10*2

    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    80*4+F

    Mustard-o-meter: 7/10

    Ok session. Dont know what it is, but I'm feeling beat up still.

    Other:
    - 3hr session
    - two.cups 1.5tbsp coffee each.
     
    #2
  9. MIDMOBOX Telling People things they don't want to know

    MIDMOBOX
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    Welcome to the logs.

    and not having tits is a fine goal
     
    #3
  10. Flash_Monsta Black Belt

    Flash_Monsta
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  11. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Guess that's just stuff that comes with the territory of being gangsta as fukk, cuz. But no seriously, on the subject of DB-presses, having been focused on bodybuilding in the past (and this question is open to anyone who happens to read it: ) - do you feel it has any carry-over to your bench? From what little I've gathered so far, it forces you to focus on symmetry and does a great job at facilitating stability in the shoulder joint, with the added bonus of being able to do them without frying the living shit out of your back due to the (mostly) absent arch. What's your take on them?
     
    #3
  12. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    80*3
    85*2*4
    60*10

    Played it safe with doubles instead of winging it with a triple - I've been failing way too many reps as of late.

    Squat
    60*5
    100*5
    130*5

    Stiff hips again.

    DB press
    30kg*6*3
    25kg*8
    25kg*7

    Standing DB skullcrushers
    37.5kg*8
    37.5kg*7
    32.5kg*8

    Double handjob
    12.5kg*10*3

    (some tricep rope pulldowns)

    DB curls
    (pump)

    Concentration curls
    (some)

    Mustard-o-meter: weak 6/10

    Fuck I've been abusing myself as of late with shitty sleep. Need to fix this shit.

    Other:
    - 2hr session
     
    #3
  13. miaou barely keeping it together

    miaou
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    Welcome to the logs. Good luck with your training.

    Also, repel the gayness and go ahead and use kilograms instead. You are eventually going to get sick of the conversions anyway.


    Tits or gtfo.
     
    #4
  14. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Huehue thanks Flash!

    Squat
    70*5
    110*5
    130*5
    150*5
    170*5 -belt-
    170*5 -belt-
    175*5 -belt-
    150*10 -belt-

    Stiff bar and steel plates. Fucking hell this has more in common with paused squats than the squats I've been doing before.

    Paused Pullups
    BW*5
    +15kg*5
    +20kg*5
    +20kg*5
    +20kg*4
    BW*9
    BW*7

    Paused BP
    60*5
    80*5
    100*5
    110*5
    120*3 NEW PAUSED 3RM!

    SLDL
    60*5
    100*5
    120*5
    140*5 -belt-
    150*1 -belt-
    160*1 -belt-

    Mustard-o-meter: 7.5/10

    Performance-wise a good session, nice jovial atmosphere too, but didnt get the angered-crackhead-ignition I'm used to, plus no music because the fucking headphones broke again.

    Other:
    - 2hr10m session
    - no caffeine
    - no music

     
    #4
  15. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Paused DB flies
    12.5*10
    15*10

    Paused BP
    60*5
    75*5
    90*5
    105*3
    120*1
    125*1
    130*1
    135*1 NEW PAUSED MAX!
    137.5*1 NEW PAUSED MAX! (first real grinder I've had in a long time on the bench. genuine red zone)
    130*1
    120*3*2

    Paused DB flies
    15*10
    17.5*10

    Dumbbell benchpress (from hereon abbreviated as DBBP)
    40kg*7
    40kg*7
    40kg*4

    Standing DB skullcrusher
    35kg*10
    35kg*10
    35kg*7

    Double handjob
    12.5kg*10*3

    SLDL
    60*8
    100*8
    120*8
    140*8
    150*8 NEW 8RM!

    Not that the 8rm means much at this point, but I'm just keeping tabs.

    Mustard-o-meter: 8.8/10

    Good session!

    Other:
    - 2hr session
    - 2 tbsp coffee
     
    #4
  16. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Yesterday's morning weight: 105.1kg

    Squat
    60*5
    100*5
    140*5
    160*5
    180*6 -belt-
    180*9 -belt- NEW 9RM!

    Paused pullups
    BW*5
    +15kg*5
    +15kg*5
    +15kg*4
    BW*7
    BW*5

    Slow and controlled.

    Paused DB flies
    12.5*10*2

    Paused BP
    60*5
    80*5
    100*5
    110*5

    SLDL
    60*8
    100*8
    120*8
    140*8

    Mustard-o-meter: 7.5/10

    RIGOROUS stretching gave me a rep-PR despite my head being out of it. Gotta keep it up, and prioritize rest and sleep. Scale back on the accessory volume and intensity to leave more juice in the tank for the main lifts!

    Other:
    - 2hr20m
     
    #4
  17. MIDMOBOX Telling People things they don't want to know

    MIDMOBOX
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  18. golvmopp Always outnumbered, never outgunned

    golvmopp
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    [​IMG]

    Paused DB flies
    12.5kg*10*2

    BP (tng)
    60*5
    70*5
    80*5
    90*5
    100*5
    110*5
    120*3
    130*2*3 NEW 2RM!
    110*5 (paused)
    112.5*5 (paused)
    112.5*5 (paused)

    The triple was a bit off, need to work on the setup and transition from rack to press position because I'm losing some power. All doubles were safe, nowhere near failing, but a triple would have been too much of a gamble.

    Lat raises
    10kg*12*4

    Hammercurls
    20kg*10*3
    17.5kg*10
    17.5kg*8

    EZ-curls
    (bunch)

    SLDL
    60*5
    100*5
    120*5
    140*5 -belt-

    Deficit leg raises
    12*2

    Mustard-o-meter: 7.5/10

    Good session. Gonna attack the max furiously next week, but I've got a way to go to 140kg. Will be gunning for it though!

    Other:
    - 2hr 40m session
    - cup of tea
    - no music.
     
    #5
  19. golvmopp Always outnumbered, never outgunned

    golvmopp
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    SLDL
    60*5
    100*5
    120*5
    140*5
    160*5 -belt- NEW 5RM! (fairly easy too, and with a somewhat looser belt-fit)
    170*3 -belt- NEW 3RM! (slow third rep, but it went up!)
    175*1 -belt- NEW 1RM!
    180*1 -belt- NEW 1RM!
    185*FAIL -belt- (felt a quickly oncoming burn near the pubic insertion of the large abdominal, left side, but tbf the rep was also slow as fuck)
    160*3 -belt-
    150*5
    140*8

    Good effort. Gaining a lot of strength quickly on the SLDLs.

    BB shrugs
    180*15
    190*15
    200*15

    Rack pulls
    210*3 -belt-
    220*3 -belt-
    230*3 -belt-
    240*3 -belt-

    DB rows
    50kg*25
    50kg*20

    Paused SOHP
    40kg*5
    50kg*5
    60kg*5
    70kg*5
    80kg*4

    DB curls
    22.5kg*8
    22.5kg*7
    22.5kg*5

    Deficit leg raises
    12*3

    Concentration curls
    (some)

    Mustard-o-meter: 8.5/10

    Great session!

    Other:
    - 2hr50m session
    - cuppa black tea

     
    #5
  20. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Taylor Stevens - fucking A.

    Got cocky. Weight increase. Not so cocky anymore. Backside of knee felt stretched and hurt a bit - no deadlift. Will do tomorrow. Hit me if not.

    Today's harvest:

    Bicep curls
    45kg: 6, 5, 4, 3, 4

    SOHP
    45kg: 7, 7, 6, 6, 7

    Lateral raises
    12kg dumbbells: 8, 8, 9, 7, 7

    Pushups
    4x25

    Seated one-arm row
    36kg: 4x10
     
    #6
  21. golvmopp Always outnumbered, never outgunned

    golvmopp
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    DL
    60*5 (SLDL)
    60*5
    100*5
    140*5
    160*5
    180*3 -belt-
    200*2 -belt-
    210*2+F -belt- NEW 2RM!
    210*F

    Too slow off the fucking floor.

    BB shrugs
    180*10*3

    DB rows
    50kg*20*2

    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    75*5
    80*5

    Nice!

    Paused squat
    60*5
    100*5
    120*3
    140*3 -belt-
    160*1 -belt-
    180*1 -belt-
    185*1 -belt- NEW PAUSED 1RM!

    Mustard-o-meter: 7.5/10

    Disappointed when I hit the deadlift wall, and upper back tensed up like mad after the shrugs, but the rest of the session was quite good!

    Other:
    - 2hr40m session
    - two tbsp coffee
    - no music still
     
    #6
  22. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    80*3
    85*1
    90*1
    95*FAIL
    90*1*5
    80*5 (ugly and slow last rep but it went up)
    70*7

    Seated DB press
    30kg*5*5

    Balance and symmetry is shit i.e. I need to do more of these.

    Lat raises
    10kg*12*3

    Front raises
    10kg*12*3

    Standing DB skullcrushers
    35kg*10*3

    Double handjob
    12.5kg*10*3

    Treadmill
    4km @ 10km/h

    Foot arch didnt start burning til 3.1km.

    Mustard-o-meter: 7.5/10

    Whiffing 95kg again was a bummer, but I guess it's just a matter of hammering in LOTS of singles at 90kg and 92.5kg to get there and beyond. Low back is toast so I gave it some much needed rest, and caught up to the cardio instead.

    Other:
    - 2hr session excl. treadmill
    - 2tbsp coffee
     
    #6
  23. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Deadlift
    60kg x 5
    90kg x 5
    100kg x 5
    100kg x 5
    90kg x 5
    60kg x 10
    60kg x 10
    60kg x 10

    And it's official. My grip is weak. I fucking hated it - the lifts at 100kg were no significant problem, but my grip kept shitting out on me to the point where I couldn't even do 2 consecutive repetitions without reapplying my grip. What the fuck do I do?

    Went out for a 3 mile jog - farted out on that one as well. Literally.

    Bad training day overall.
     
    #7
  24. Flash_Monsta Black Belt

    Flash_Monsta
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    Sweet Jebus. I think you're gonna win the race to dat dere 140 Bench.
     
    #7
  25. dexbot chest press = sexiness

    dexbot
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    *stands in the corner mirin'
     
    #7
  26. Tosa Red Belt

    Tosa
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    Are you using chalk on the deadlifts? If not, get some. And if you're not already, use mixed or hook grip.
     
    #8
  27. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Fight your way through it. Who else am I then gonna race with to 150kg?

    [​IMG]
     
    #8
  28. golvmopp Always outnumbered, never outgunned

    golvmopp
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    ^Thanks mate but you wont be mirin' today's sesh.

    Squat
    60*5
    100*5
    120*5
    140*3

    No dice on the squats today, deload week it is. Last DL session obviously fucked me over hard.

    Paused pullups
    BW*5*2
    +15kg*5
    +20kg*5
    +25kg*4
    BW*10
    BW*9

    Paused DB flies
    12.5kg*10
    15kg*10
    17.5kg*10
    20kg*8
    20kg*8
    20kg*7

    DBBP
    40kg*6 (botched set-up)
    40kg*6 (much better)
    40kg*5
    40kg*4

    Mustard-o-meter: 4/10

    Gonna take a deload week - no squats, no pulls, switching out all barbell work for DBs and gonna stay in the 7+ rep-range.

    Other:
    - 2hr session
     
    #8
  29. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Starting to hit a wall here. Only managed to do the benchpress right, I fizzled out completely during the third heavy set of the squats, and couldn't do any heavy lifting thereafter. That's what you get for neglecting your food prior to workouts...

    Concerning progress - seems like I'm not packing on mass, but my numbers keep going up across the board, so that's a plus!

    Benchpress
    60kg: 10
    90kg: 5, 5, 4, 5, 5
    60kg: 10

    Squats
    60kg: 5
    60kg: 5
    90kg: 7, 7, 1 (fizzle)

    Facepulls
    45kg: 15, 15, 15, 15, 15
     
    #9
  30. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    Location:
    Target rich environment
    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    80*2
    87.5*2 NEW 2RM!
    92.5*1 NEW 1RM! (grinder)
    80*4
    80*3
    65*8
    60*8

    Standing DB skullcrushers
    32.5kg*8
    32.5kg*8
    32.5kg*7
    27.5kg*9

    Lying DB skullcrushers (aka "the double handjob")
    10kg*10*2

    Paused DB flies
    12.5kg*10
    15kg*10
    17.5kg*9
    20kg*5
    22.5kg*3
    15kg*8

    Lat raises
    10kg*12*3

    Deficit leg raises
    12*2

    Mustard-o-meter: 7/10

    Head wasnt in it and the press honestly felt underachieving, but the pump was pretty good.

    Other:
    - 2hr session
    - cuppa tea
    - no music still except for the sonic abortions that passes for gym music.
     
    #9
  31. Flash_Monsta Black Belt

    Flash_Monsta
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    *stands in the corner fappin'
     
    #9
  32. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Location:
    Target rich environment
    Pullups
    11, 7, 6, 4, 4

    Along with a hundred pushups.
     
    #10
    Last edited: Aug 23, 2010
  33. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    Location:
    Target rich environment
    Squat
    60*5
    100*5
    120*5
    140*5
    160*3
    180*5*2 -belt-
    150*10 -belt-

    Progress with the steel bar is going great! Only 10kg left to my old 5RM!

    Paused pullups
    BW*5
    +10kg*5
    +15kg*5
    +20kg*5
    +25kg*5
    +30kg*3+F (chin didnt quite clear bar BUT IT WAS CLOSE!)
    +15kg*5

    Paused bench (feet up)
    60*5
    70*5
    80*5
    90*5
    100*3
    110*2
    120*1

    SLDL
    60*5
    100*5
    120*5
    140*5 -belt-
    160*3 -belt- NEW 3RM!

    Mustard-o-meter: 8/10

    Great session, but fucked around A LOT between sets. Coached a female classmate.

    Other:
    - 3hr session
    - cuppa tea
    - no music
     
    #10
  34. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Oh fugg X-DDDDD

    [​IMG]

    First session after a weeklong break.

    BP
    60*5
    75*5
    90*5
    105*5
    120*5 (dont think I've ever really done a five at 120, so probably a new rep max)
    120*5 (fucked up between-rep setups)
    120*5 (fifth was a true grinder)

    DBBP
    40kg*8
    45kg*5
    45kg*4
    45kg*4
    40kg*6

    Paused DB flies
    15*10*3

    Chest was shot after the dumbbell bench.

    Standing DB skullcrushers
    35kg*10*3

    Double handjob
    12.5*10*3

    SLDL
    60*5
    100*5
    120*5
    140*5
    160*3 -belt-

    tough as shit today.

    Rack pulls
    180*3 -belt-
    180*5 -belt-
    200*3 -belt-

    Lower pins and higher hips than last time. Lower back shot.

    Treadmill
    3km

    Mustard-o-meter: 7.5/10

    Fizzled out pretty hard at the end but the bench went great all things considered.

    Other:
    - 2hr30m session excl. cardio
     
    #10
  35. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Location:
    Target rich environment
    Pullups
    11, 7, 6, 5, 5

    Pushups
    Total of 200

    Deadlift
    60kg x 7
    90kg x 7
    100kg x 6
    100kg x 6
    100kg x 6
    100kg x 6
    60kg x 10
     
    #11
  36. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Location:
    Target rich environment
    Paused DB flies
    12.5kg*10*2

    BP (tng)
    60*5
    70*5
    80*5
    90*5
    100*5
    110*3
    120*1
    130*1
    135*1 NEW 1RM! (easy peasy)
    140*1 NEW 1RM! (great bar speed and form still)
    142.5*F (outta crunk juice)
    120*3*3 (paused)

    AHAHAHAHAHAHAHAHA

    Paused DB flies
    12.5kg*10
    15kg*10
    17.5kg*8
    20kg*7

    Lat raises
    10kg*10
    12.5kg*10*3
    10kg*10

    Front raises
    10kg*10*3

    Pullups
    BW*8
    BW*8
    BW*7

    DB curls
    20kg*8
    20kg*6

    EZ-curls
    (bunch)

    Deficit leg raises
    10*2

    Mustard-o-meter: 9/10

    Fuck yeah throughout. Video of 140 on the way - those 8000 calories yesterday did the trick.

    Other:
    - 2hr45m session (not counting the amount of coaching I did)
    - 2tbsp coffee
    - WE HAVE MUSIC
     
    #11
  37. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Location:
    Target rich environment
    SLDL
    60*5
    100*5
    120*5
    140*5
    160*3
    170*1 (slow af)
    170*1 (even slower tf)

    Rack pulls
    180*5 -belt-
    180*5 -belt-
    200*5 -belt-

    BB shrugs
    200*10*3 -belt-

    DB rows
    50kg*22

    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    80*3
    90*1

    Seated DB press
    30kg*5*3

    Mustard-o-meter: 7/10

    Meh performance but I have crazy lower back and lats-DOMS. Fun session regardless with lots of fucking around with bros.

    Other:
    - 2hr20m session
     
    #11
  38. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Location:
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    5k jog with 3x100m sprints mixed in. The sprints kicked my ass and brought me down to a crawl.
    My conditioning seems somewhat shot - wonder whether if it's because I haven't been jogging too often as of late, or because I've ramped up the strength regime?
     
    #12
  39. Flash_Monsta Black Belt

    Flash_Monsta
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    [​IMG]

    Congrats, man.
     
    #12
  40. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Location:
    Target rich environment
    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    80*5
    90*1 (quite possibly the slowest rep I've ever done)
    90*F
    80*3 (played it safe)

    Worn out, plain and simple. Probably not used to the extra volume in the DB presses and rack pulls.

    Seated DB press
    30kg*7*2
    30kg*5
    30kg*6

    Lat raises
    10kg*12*3

    Front raises
    10kg*12*2

    Paused DB flies
    15kg*10
    17.5kg*10
    20kg*8
    20kg*6*2

    DB curls
    22.5kg*7
    22.5kg*6
    20kg*8*2

    Concentration curls
    (some)

    Squat
    60*10
    100*10
    120*10
    130*10
    140*10

    Went pretty good but I still have to stretch WAY more during the week.

    Mustard-o-meter: 7/10

    Still not back at 100% after the rest-week. We'll scale back accordingly!

    Other:
    - 3hr session
    - cuppa black tea
     
    #12
  41. Indivdude Blue Belt

    Indivdude
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    Location:
    Above the ground
    Abduction may not be the only thing you have to worry about..

    [​IMG]
     
    #13
  42. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Thanks m8! I'll wait for you @ 150kg

     
    #13
  43. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    Location:
    Target rich environment
    Squat
    60*5
    100*5
    120*5
    140*5
    160*5 -belt-
    170*7*3 -belt-

    Fairly good stuff. Been stretching a lot these past few days, gotta keep the good habit going.

    Paused pullups
    BW*5
    +15kg*5
    +20kg*5
    +25kg*4
    +25kg*3
    +20kg*4
    BW*7

    DL
    60*3
    100*3
    140*3
    160*3
    180*3 -belt-

    Hard as SHIT

    Mustard-o-meter: 7/10

    Squats went well but the rest felt worn out.

    Other:
    - 1hr40m
    - 1.5tbsp coffee
     
    #13
  44. golvmopp Always outnumbered, never outgunned

    golvmopp
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    ^Ha ha haaa, that's awesome. :D

    Pullups
    11, 8, 7, 6, 5

    Squats
    60kg x7
    90kg x7
    90kg x7
    100kg x7
    100kg x5
    100kg x5
    90kg x5

    Benchpress
    60kg x10
    90kg x6
    90kg x5
    90kg x4
    80kg x7
    80kg x6
    60kg x10

    Right shoulder hurts at the far edge of the clavicle. S'pose my anterior deltoid needs some rest - it's been funny ever since the last 200 pushups. Gotta watch my form on those - I guess I'm flaring my elbows too much.
     
    #14
  45. Flash_Monsta Black Belt

    Flash_Monsta
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    Don't hold your breath.

    Edit. Just watched the video, dat bar speed, you've got more in you.
     
    #14
  46. golvmopp Always outnumbered, never outgunned

    golvmopp
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    A couple of days hampered by poor diet and pains. Right shoulder is ghosting me, and I've got a superweird throbbing pain on the lateral side of the sole of my foot when I put weight on it. I have no idea where it comes from - those funky leather boots from Germany, or the last squat-workout? Oh well, yestedays pullups and today's figures:

    August 30th 2010

    Pullups
    11, 8, 7, 5, 3



    August 31st 2010

    Benchpress
    60kg x 10
    90kg x 5
    90kg x 5
    90kg x 5
    90kg x 4
    90kg x 4
    60kg x 10

    SOHP
    50kg x 5
    50kg x 6
    50kg x 6
    50kg x 5
    50kg x 5
    40kg x 8

    Barbell bicep curls
    45kg x 5
    45kg x 5
    45kg x 5
    45kg x 4
    45kg x 4

    Alternating
    Cable tricep extensions
    45kg x 12
    45kg x 10
    45kg x 10
    45kg x 9
    45kg x 9

    and

    Seated cable row
    72kg x 12
    72kg x 12
    72kg x 12
    72kg x 12
    72kg x 12
     
    #15
  47. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    Location:
    Target rich environment
    DL
    60*5 (SLDL)
    60*5
    100*5
    140*3
    160*3
    180*1
    200*1 -belt-
    210*1 -belt-
    220*F
    160*1*2 -belt- (SLDL)

    Again, too slow off the floor! Past the knees it's easy breezing but the start is hell. More SLDLs it is.

    BB shrugs (off the floor)
    160kg*20*2

    Kroc rows
    50kg*30 (right hand reset @ 26)

    Paused SOHP
    40*10
    50*10
    60*5 (right elbow started tingling - aborted set)

    Paused squat
    60*3
    100*3
    120*3
    140*3
    160*3 -belt-
    160*

    Mustard-o-meter: 7.5/10

    Whiffing the 220 pissed me off, but there aint much to do except keep hammering the weak-spot and bring my SLDL up to par.

    Other
    - 1hr45m session
    - tbsp coffee
     
    #15
  48. MusclesMarinara Friends with Bigfoot

    MusclesMarinara
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    I see you're a push up monkey too. Here's a challenge I like to run myself every once in a while;
    300 push ups for time. Under 20 mins is work.
     
    #16
  49. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Location:
    Target rich environment
    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    80*5*2
    60*10
    60*9

    Felt good!

    Standing DB skullcrushers
    35*8*3
    30*9

    Laying double-DB skullcrushers (I'm just gonna call these the double handjob from here on)
    10kg*8*3

    Paused DB flies
    12.5*10
    15*10
    17.5*10
    20*7
    15*8

    SLDL
    60*5
    100*5
    120*3
    140*3
    160*2 -belt-

    Squat
    60*5
    100*5
    120*3
    140*3
    160*3 -belt-

    Mustard-o-meter: 8/10

    Zen-like session despite a preposterously lax diet with liberal amounts of alcohol consumed, and about five hours of sleep. All things considered a fantastic evening at the gym!

    Other:
    - no caffeine
    - 2hr15m session
     
    #16
  50. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Location:
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    Did a 29km bike ride around the city yesterday. T'was nice. And that pushup-challenge sounds tough. Might have go give it a go. T

    Today's harvest:

    Deadlift
    60kg x 10
    110kg x 7
    110kg x 7
    110kg x 7
    110kg x 7
    110kg x 7
    60kg x 10

    SOHP
    40kg x 10
    55kg x 5
    55kg x 5
    55kg x 5
    50kg x 6
    50kg x 6
    40kg x 7

    Seated cable row (30 second breaks)
    72kg x 12
    72kg x 12
    72kg x 12
    72kg x 12
    72kg x 12

    Surprisingly good session. Good deadlifts! Mixed grip did the trick!

    By the way, does it still count as one set if you readjust your grip, or is that considered a failed set?
     
    #17
  51. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    Location:
    Target rich environment
    Squat
    60*5
    100*5
    120*5
    140*5
    160*5 -belt-
    185*5 -belt- (something about the technique is off - gotta check my shoulder-rack!)
    185*5 -belt- (first two were shit, fourth one flew up like crazy)
    160*10 -belt-

    Gotta work my form a bit to prevent a wonky barpath and shitty powerdevelopment. KEEP THE LATS FLEXED AND PULL THE BAR BACK!

    Paused pullups
    BW*14 (Rep PR at this weight)
    BW*10
    BW*8
    BW*4

    That 14 feels fucking awesome considering my all-time PR is 16 @ 91-ish kg.

    Paused bench (feet up)
    60*5
    70*5
    80*5
    90*5
    100*5
    105*5 (last rep looked atrocious with my left foot floating off into the great abyss)

    Lat raises
    10kg*10
    12.5kg*10*2
    10kg*10

    Front raises
    10kg*12*3

    SLDL
    60*5
    100*5
    120*5
    140*8

    Mustard-o-meter: 9/10

    Gotta keep hitting the pause squats to work on my form, because the kneecaving came back once I switched back to the stiff bar/steel plate combo. Great session though!

    Other:
    - 2hr45m session
    - 2 cups black tea
     
    #17
  52. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Location:
    Target rich environment
    Yesterday's harvest:

    Benchpress
    60kg x 10
    90kg x 5
    90kg x 4
    90kg x 3
    90kg x 3
    90kg x 3
    60kg x 10

    Bent-over row
    50kg x 10
    55kg x 10
    60kg x 6
    60kg x 5
     
    #18
  53. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    Location:
    Target rich environment
    Morning weight: 100.6kg

    Paused DB flies
    12.5kg*10*2

    Paused BP
    60*5
    70*5
    80*5
    90*5
    100*5
    110*5
    115*5+F (had a spotter and got greedy. I'll take this F on the chin)
    100*5*2 (paused and feet up)
    100*8*2 (tng)

    Paused DB flies
    15kg*10
    15kg*8

    Standing DB skullcrushers
    35kg*9
    35kg*8
    35kg*7

    Double handjob
    10kg*10
    12.5kg*10*3

    Tricep rope pulldowns
    (bunch!)

    DB curls
    20kg*10
    20kg*10
    20kg*8
    17.5kg*7

    EZ-curls
    (times infinity)

    Deficit leg raises
    15*2

    Mustard-o-meter: 8.5/10

    I might have whiffed the 6 @ 115kg, but the fun I had doing the retarded amount of "accessory" (read "beach muscle") work made up for it.

    Other:
    - 2hr45m session
    - no caffeine
     
    #18
  54. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    Location:
    Target rich environment
    Today's harvest:

    SOHP
    20kg x 20
    55kg x 7
    55kg x 5
    55kg x 4
    55kg x 4
    55kg x 3
    20kg x 15

    Barbell bicep curls
    40kg x 9
    45kg x 5
    45kg x 5
    45kg x 5
    45kg x 4
    45kg x 4

    Seated cable row (30 second rests)
    72kg x 15
    72kg x 15
    72kg x 15
    72kg x 15
    72kg x 15
     
    #19
  55. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    Location:
    Target rich environment
    SLDL
    60*5
    100*5
    120*5
    140*5
    160*3*2 -belt-
    150*5 -belt-
    140*5 -belt-

    BB shrugs
    180*12*3 -belt-

    DB rows
    50kg*20*2

    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    80*5

    Squat
    60*10
    100*10
    120*10
    140*10 (easy peasy!)

    Mustard-o-meter: 7.5/10

    Head was absent and foggy but actual performance was good! Got through the entire session without employing headphones.

    Other:
    - 2hr session
    - two cups of tea.

     
    #19
  56. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Location:
    Target rich environment
    5k jog.

    Feeling better.
     
    #20
  57. MilkManUK Brown Belt

    MilkManUK
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    Nice work Golv.
     
    #20

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