Abducted by robots

Pullups
BW*5*2
+15kg*5*4

Lat pulldowns
82kg*10*3

Concentration curls
15kg*10*4

Deadlifts
70*5
110*5
150*5
170*3 -belt-
190*3 -belt-
210*F -belt-
190*5 -belt-
150*10 -belt-

Got humbled!

Ham curls
75kg*10*3

Mustard-o-meter: 6.5/10

Order got turned upside down because I trained with girlfriend. Also body is inflamed to shit after cheat weekend and performance on DLs went accordingly.

Other:
- 2h session
 
DB flies
10*10
15*10
20*10
25*10*3

Front raises
12.5*10
15*10
15*10
12.5*12

Lat raises
12.5*10*3

Incline bench
50*10
60*10
70*10
75*7

Standing DB skullcrushers
40*12*3

Bench
70*10
90*10
90*10
90*7

Treadmill
3km @ 13:15 (mixed speed, 247kcal) NEW PR!

Mustard-o-meter: 8/10

Good session!

Other:
- 1h50m session excl cardio
 
DB rows
50*25
50*25
50*20

Seated cable row
89*12*2
82*12*2
75*12*2

Rear flies
9*10
8*10*3

Concentration curls
15*10
15*8
15*8
12.5*6 (hammergrip)
12.5*6

Mustard-o-meter: biceps/10

Other:
- 1h session
 
Squat
70*10
110*10
130*10
150*10*3 -belt-

Ham curls
75*10*4

Leg extensions
110*10*3

Cable crunch complex (front and sides)
73*10
77*10*3

Mustard-o-meter: 7/10

Banged out my prescription reps but didnt feel too peachy doing it.

Other:
- 1h50m session
- 2 cups of coffee
 
M7orning weight: 102.3kg

Pullups
BW*5
+10kg*8*5
BW*10*2

Feels really good mang!

Lat pulldowns
82*10*2
75*10*2

Straight lat pulldowns
(Some)

Concentration hammercurls
12.5*12*3
12.5*10*2 (supinated)

Mustard-o-meter: BICEPS/10

Other:
- 1h30m session
- 2 cups o joe
 
Morning weight: 101.6kg (28.0% according to scale)

Seated DB press
20*7
25*7
30*7
32.5*10
32.5*8
32.5*8

Side raises
12.5*10*3

Front raises
12.5*12*3

Standing DB skullcrushers
40*15
40*12
40*11

One-armed tricep extensions
(Bunch)

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

Mustard-o-meter: 7/10

Other:
- 1h15m session
 
SLDL
60*5
100*5
120*5
140*5
160*6*3 -belt-

Ham curls
75*10*3

Cable crunch complex
(Some)

Mustard-o-meter: 8/10

Other:
- 1h10m session
 
DB rows
50*20*3

Tight form with solid pinch at the top

Seated cable row
89*10*3
82*12*3

Concentration curls
15*7
12.5*10*3

Rear flies
8*12*3

Treadmill
3km @ 11.2km/h (16:10, 231kcal)

Mustard-o-meter: /10

Other:
- 1h session excl cardio
 
DB flies
12.5*8
17.5*8
22.5*8
27.5*8*3

Huge surprise on these!

Incline DB press
20*8
25*8
30*8
35*8
40*7
35*8

Front raises
12.5*12
15*10*3

Lat raises
12.5*10*3

Standing DB skullcrushers
40*10*3

Treadmill
3km @ 11.2kmh (16:06, 231kcal)

Mustard-o-meter: 8/10

Other:
- 1h40m session excl cardio
- 2 cups of coffee in the morning.
 
Pullups
BW*7
+15kg*8*3
BW*12 (AMRAP)

Lat pulldowns
89kg*12*2
82kg*12*2
75kg*12

Concentration hammercurls
12.5*10*3

Straight lat pulldowns
(Bunch)

Rear flies
8kg*12*3

Mustard-o-meter: biceps/10

Other:
- 1h30m session
- 2 cups of coffee in the morning
 
Morning weight: 101.6kg (looks significantly better compared to last weigh-in!)

Squat
60*10
100*10
140*10
160*10*3 -belt-

Ham curls
75*10*3

Leg extensions
110*10
115*10
115*10

Cable crunch complex
68*10
73*10
77*10

Deficit leg raises
BW*12*2

Treadmill
3.5km @ 11.2kmh (18:51, 270kcal)

Mustard-o-meter: 8/10

Other:
- 2h session incl cardio and stretching
- 2 cups o coffee in the morning
 
Seated DB press
20*8
25*8
30*8
35*8
35*7+F
35*6+F

Oh well!

Side raises
12.5*12*3

Front raises
12.5*12*3

Standing DB skullcrushers
42.5*10
45*8*2

Paused SOHP
40*5
50*5
60*5
70*5
75*3+F

Mustard-o-meter: 6.5/10

Other:
- 1h40m session
- 2 cups of coffee in the morning
 
SLDL
60*5
100*5
120*5
140*5
160*5 -belt-
165*5 -belt-
165*5 -belt-

Ham curls
75*10*3
75*9

Leg extensions
115*10*4

Cable crunch complex
82kg*10*3

Full stack!

Deficit leg raises
12*3

Mustard-o-meter: 7/10

Other:
- 1h40m session
- 3 cups of coffee
 
DB rows
50*20*3

Seated cable row
89*12*2
82*12*2

Rear flies
8*12*3

Concentration curls
12.5*12*3
12.5*12*2 (hammergrip)
12.5*10 (hammergrip)

Band pull-aparts
(Some)

Treadmill
3km @ 11.2kmh (16:07, 231kcal)

Mustard-o-meter: 7/10

Other:
- 1h20m session excl cardio
 
DB flies
10*5
15*5
20*5
25*5
30*5*3 NEW 5RM!

Incline DB bench
30*8
35*8*4

Front raises
12.5*12*3

Side raises
12.5*10*3

Standing DB skullcrushers
37.5*15*3

Onearmed tricep extensions
(Bunch)

Treadmill
3.58km in 17:33 (avg.~12.6kmh, ~283kcal)

Mustard-o-meter: 7/10

Other:
- 2h session incl. cardio
 
Squat
70*5
110*5
130*5
150*5
170*8*3 -belt-

Fuck yes it felt awesome to bang out these prescription reps considering I almost skipped today's session!

Ham curls + cable crunch superset
75*10*3/fullstack*12*3

Leg extensions + cable oblique crunch superset
115*10/77*10*3
115*10
120*10

Band pullaparts
(Some)

Deficit leg raises
12*2

Mustard-o-meter: 8/10

Other:
- 1h10m session
 
Morning weight: 101.6kg

Pullups
BW*7
+20kg*7*4
BW*14 (AMRAP)

Concentration hammercurls
12.5*10
15*8
15*7
15*6
12.5*8*2
12.5*10*3 (supinated)

Band pullaparts
(Bunch)

Straight lat pulldowns
(Some)

Mustard-o-meter: BICEPS ON A CHEAT DAY/10

Other:
- 1h10m session
 
Last edited:
Seated DB press
20*5
25*5
30*5
35*6
35*6
35*5+F

Side raises
12.5*10
15*10*2
12.5*10

Front raises
12.5*10
15*10
12.5*10*2

Standing DB skullcrushers
42.5*11+F
42.5*11
42.5*11

Onearmed tricep extensions
(Some)

Paused SOHP
40*5
50*5
60*5
70*5
75*4+F
60*7

Hanging leg raises
10*4

Done these as a time-waster while waiting for a friend to wrap his shit up.

Mustard-o-meter: 7/10

Too many failed reps overall for comfort overall so I guess it's time to dial down to catch the wave again.

Other:
- 1h50m session
- 2 cups of coffee
 
SLDL
60*7
100*7
120*7
140*7
160*7*3 -belt- (pretty certain this is a new rep max of some sort. NEW 7RM!

Ham curls
80*8*3
70*10

Leg extensions
120*10*4

Cable crunch complex (front/side)
82/59*12*3

Deficit leg raises
12*2

Mustard-o-meter: 8/10

Performance turned out great even if my mind wasnt 100% into it!

Other:
- 1h30m session
 
DB rows
50kg*30
50kg*23
50kg*20

Seated cable row
82kg*12*3
75kg*12
68kg*12

Band pullaparts
(Bunch)

Concentration curls
15*10
15*8
12.5*10
12.5*8
12.5*7*3 (hammergrip)

Mustard-o-meter: BICEPS/10

Other:
- 1h session
 
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