Abducted by robots

Treadmill
2km @ 10.5kmh

Shoulder warmup

Paused SOHP
40*8
50*8
62.5*8*3

DB skullcrushers
30*10*3

One-armed tricep extensions
(bunch)

Plate OH front raises (SLOW)
15kg*5*4

Lu raises (slow)
5kg*7*4

Booty builder
50*8*4

My glutes are soundly asleep so I need to wake them up, OK? Pls no bully.

Back extensions (slow)
BW*8*4

Paused pullups
BW*7*4
BW*6
 
Treadmill
2km @ 10kmh

Core and hip warmup

Deadlifts
60*5 (paused deficit RDL)
100*5 (paused deficit RDL)
100*5
140*5
190*4*3 -belt-

Felt good to still have some oomph in the deadlifts three weeks into the cut. No hip pain after incorporating lengthy warmups and allowing the mid-back to carry more of the weight.

Paused chins
BW*7*4

Back extensions supersetted w deficit laying leg raises
(Two sets)
 
Intra-workout weight: 102.1kg

Treadmill
2km @ 9.5kmh

Shoulder warmup

Paused bench
60*10
80*10
90*10*5

Yes/no machine superset
(Three sets)

Paused dips
BW*10
BW*8
BW*7

Squat
60*5 (paused)
80*5 (paused)
100*10*3

Paused DB flies
12.5*10
15*10*3

Paused DB skullcrushers supersetted w BW split squats
30*12*3
 
Treadmill
2km @ 9.5kmh

Paused pullups
BW*8*5

Paused seated DB press
15*5
20*5
25*5
30*8*3

DB side raises supersetted w tricep extensions
(four sets)

Snappy morning session before Easter - trying to keep the diet and training routine strong through the Holiday. Will probably do a three-day fast once Orthodox Easter hits in May.
 
Stairclimber
10mins @ level 12

Paused SOHP
40*8
50*8
62.5*8*3

Paused deficit RDLs
60*10
100*10*3

One-armed tricep extensions
(bunch)

Ham curls supersetted w leg extensions
(four sets)

Laying deficit leg raises (BW*12*4) supersetted w DB side raises (9kg*12*4)
 
Last edited:
Yesterday's session

Treadmill
0.7km @ 9.5kmh

Had to cut it short due to left calf pain.

Stairclimber
10 min @ level 12

Seated cable row
60*12
70*12
80*12*3

Allowing myself to assist in rowing the weight, contracting at the top and slowly releasing. Brings a much better stretch than the "strict" form I've tried to employ unsuccessfully over the past few years.

DB rows
42.5*20
42.5*15

Paused DB flies
11*8
15*8
20*8*3

Plate OH raises
20*7*4

DB side raises
9*12*5

Y-raises
3*10*4

One-armed tricep extensions
(Bunch)
 
Morning weight: 101.3kg

Stairclimber
10min @ level ~11

Core and leg warmup

DL
60*7 (paused RDL)
100*7 (paused RDL)
100*7
140*5
170*10 (AMRAP)

Paused pullups
BW*10*3

Alternating DB curls (17.5*10*3) supersetted w ham curls (40*10*3) and leg extensions (50*10*3)
 
Treadmill
2km @ 8.5kmh

Slowed down a bit to see how the left calf held up. Still some pain, but managable. Will do 8.5 or 8 kmh next time to get some blood flowthrough, but prioritizing it healing up 100%.

Shoulder warmup

Paused bench
60*5
80*5
90*5
100*8*4
100*7

Squat
60*7 (paused)
100*10*3

Paused DB flies
11*10
15*10
20*10
20*10
20*8

Deficit leg raises supersetted w side crunches
(one set)

Need to do more directed core work
 
Treadmill
2km @ mixed pace (8-10kmh)

Left calf held up for 8kmh, so I slowly increased speed, until reaching 10kmh in less than half the total. Sweet.

Paused pullups
BW*10*5

Paused SOHP
40*10
50*10
55*10*3

Slight right elbow tinge during the worksets that disappeared when focusing on hard grip tension and posture.

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

DB side raises
9kg*12*3

One-armed tricep extensions
(bunch)
 
Treadmill
2km @ 9kmh

No left calf issues whatsoever.

Leg, core and hip warmup

Squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
150*8*3

Paused dips
BW*10*4

Paused DB flies
5kg*8
12.5kg*8
17.5kg*8
22.5kg*8*3

Some one-armed tricep extensions
 
Morning weight: 100.9kg

Treadmill
2km @ 9.5kmh

One-armed DB rows
45*15*3

Chest-supported row machine
60*10*4

Paused incline DB press
20*8
27.5*8
35*12*3

Alternating DB curls
17.5*10*3

Pec flies machine
(five sets)

Rear delt flies machine
(five sets)
 
Treadmill
2km @ 10.5kmh

Shoulder warmup

Paused bench
60*5
80*5
100*8*5

Paused DB flies
11*5
15*5
20*5
25*5*2

Paused squat
60*5
100*5*5
120*5*3

Nailed the form by the third 100-set. Carry more of the weight with your arms to engage the traps, then clench the glutes and quads initially to prime then, before moving the hips back and "relaxing" into the hole.


Also - sorry for blowing everyone's notifications tf up.
 
Last edited:
Intra-workout weight: 100.6kg

Treadmill
2km @ 10kmh

Pullups
BW*5 (paused)
BW*10*5

Did touch-and-go-reps as I haven't done them in a while and I wanna for a bodyweight PR at the end of the cut.

Paused SOHP
40*10
50*10*3

DB side raises
10kg*10*5

Alternating DB curls
20kg*8
17.5kg*10*3

One-armed tricep extensions
(BUNCH)
 
Treadmill
2km @ 10kmh

Back extensions supersetted w laying leg raises (with overhead plate hold)
(Three sets)

Leg extensions
50*10
60*10*5

Glute pullthroughs
(five sets)

Paused squat
40*5
60*5
80*5
100*5
120*5
140*5*3

Seated cable rows
70*12
80*10*3
70*12

DB hammer curls
17.5*10*3
15*10*3

Rear delt flies machine
(some sets)

Did these with a thumbs up faux grip - and thus very light weight - to focus on external rotation and scapular movement and stability. Getting significantly more out of them this way.
 
Last edited:
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