Abducted by robots | Page 75

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

  1. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    Messages:
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    Location:
    Target rich environment
    DB flies
    12.5*8
    17.5*8
    22.5*8
    27.5*10*2 NEW 10RM!

    Incline DB press
    30*10
    35*10*3

    Front raises
    12.5*12*3

    Side raises
    12.5*10*3

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

    Onearmed tricep extensions
    (Some)

    Mustard-o-meter: 8/10

    Other:
    - 1h20m session
     
    #1481
  2. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    Messages:
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    818
    Location:
    Target rich environment
    Pullups
    BW*8
    +20kg*7*4
    BW*13
    BW*11

    Lat pulldowns
    82kg*10*3

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

    (Supersetted with band pullaparts)

    Treadmill
    3km @ 11.2kmh

    Mustard-o-meter: 7.5/10

    Lesser performance on the pullups was expected considering I've been eating like crazy for the past three days.
     
    #1482
  3. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Location:
    Target rich environment
    Squat
    70*5
    100*5
    120*5
    140*5
    160*5
    180*6*3 -belt-

    Final set was NOT fun but it felt fuckin great to bang those prescription reps out!

    Ham curls
    75*10*4

    Good TUT!

    Leg extensions
    120*10*3

    Cable crunch complex (front, sides)
    (Some)

    Treadmill
    3km in 14:51 (238kcal)

    Mustard-o-meter: 8/10

    Other:
    - 1h50m session
    - cuppa joe in the morning
     
    #1483
  4. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    Location:
    Target rich environment
    Morning weight: 100.8kg

    Paused seated DB press
    20*5
    25*5
    30*5
    35*6*3

    Side raises
    12.5*12*3
    10*12

    PUUUUMP!!!

    Front raises
    12.5*12*3

    Standing DB skullcrushers
    42.5*10*3

    Tricep extensions
    (Some)

    Incline DB press
    30*10
    30*9
    30*8
    30*7

    Doing these for the sake of form and volume!

    Treadmill
    3.1km @ 12kmh

    Mustard-o-meter: 8/10

    Other:
    - 1h45 session incl cardio
    - 2 cups of coffee in the morning
     
    #1484
    Last edited: May 10, 2017
  5. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    DB rows
    50*20*3

    Seated hammergrip row
    89*10*2
    82*10*3
    75*10
    68*10

    Concentration curls
    15*9, 8, 7
    12.5*9, 7, 6 (hammergrip)

    Band pullaparts
    (Bunch)

    Treadmill
    3.5km @ 11.2kmh (18:48, 270kcal)

    Mustard-o-meter: PUMPT/10

    Other:
    - 1h50m session
    - 3 cups o joe through the day
     
    #1485
  6. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
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    818
    Location:
    Target rich environment
    Morning weight: 100.0kg

    SLDL
    70*5
    90*5
    110*5
    130*5
    150*5 -belt-
    170*3+F -belt-
    160*5 -belt-
    150*7 -belt-

    Moderately heavy deficit and a lot of cardio during the week takes its toll I guess.

    Ham curls
    75kg*11
    75kg*11
    75kg*10

    Cable crunch complex
    82kg*12*3 (front)
    55kg*12*3 (side twist)

    Treadmill
    3.3km @ 11.2kmh

    Mustard-o-meter: 6/10

    Other:
    - 1h25m session incl cardio
     
    #1486
    Last edited: May 12, 2017
  7. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    DB flies
    10*5
    15*5
    20*5
    25*5
    30*7*2 NEW 7RM!

    Incline DB bench
    30*8
    35*8
    40*6*3
    35*10
    35*9

    Front raises
    15*10*3

    Side raises
    12.5*10*3

    Standing DB skullcrushers
    40*14*3

    Tricep extensions
    (Bunch)

    Treadmill
    3km @ 12kmh

    Mustard-o-meter: 8/10

    Fuckin hell, the flies keep going up. Good stuff!

    Other:
    - 1h40m session incl cardio
     
    #1487
  8. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    Pullups
    BW*8*2
    +20kg*7
    +20kg*7
    +20kg*6
    BW*10*2

    Lat pulldowns
    82kg*12*3

    Concentration hammercurls
    12.5*12*3
    12 5*12*3 (supinated)

    (Supersetted w band pullaparts)

    Mustard-o-meter: biceps/10

    Other:
    - 1h20m session
     
    #1488
  9. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    Squat
    60*5
    100*5
    120*5
    140*5
    160*10*3 -belt-

    Ham curls
    75*12*3

    Leg extensions
    125*10*3

    Cable crunches (front and sides)
    (Bunch)

    Incline DB press
    30*10
    32.5*10
    35*10

    Building a form and volume base...

    Mustard-o-meter: 8/10

    Really good shit all things considered.

    Other:
    - 2h session
     
    #1489
  10. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    Seated DB press
    20*10
    25*10
    30*10*3

    Side raises
    12.5*12*3

    Standing DB skullcrushers
    42.5*10*3

    Front raises
    12.5*12*3

    Supersetted w tricep extensions

    Seated hammergrip row
    82*15*3

    Concentration curls
    (Some)

    Mustard-o-meter: 7/10

    Other:
    - 1h5m session
     
    #1490
  11. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    SLDL
    60*5
    80*5
    100*5
    120*5
    140*5
    150*8*3 -belt-

    Ham curls
    75*10*3

    Supersetted w cable crunch

    Leg extensions
    130*10*3

    Supersetted w oblique cable crunch

    Mustard-o-meter: 7/10

    Other:
    - 1h20m session
     
    #1491
  12. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    Incline DB press
    25*8
    30*8
    35*8
    40*8*3

    DB flies
    20*8
    25*8*3

    Front raises
    12.5*12*3

    Supersetted w...

    Standing DB skullcrushers
    40*15
    40*15
    40*14

    Side raises
    12.5*10*3

    Plus some tricep extensions at the end.

    Mustard-o-meter: 7/10

    Not bad for a throwaway session tacked to the end of the day!

    Other:
    - 1h15m session
    - cuppa joe

    BONUS 5K POST WORKOUT RUN
     
    #1492
    Last edited: May 22, 2017
  13. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    Pullups
    BW*12
    +10kg*10*2
    BW*8

    Supersetted w band pullaparts

    Hammercurls
    15*20
    15*15
    15*15

    Supersetted w straight lat pulldowns

    DB curls
    15*12*3

    Mustard-o-meter: 8====D/10

    Other:
    - 30m session
     
    #1493
  14. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    Paused squat
    60*5
    100*5
    120*5
    140*5
    150*5*3 -belt-

    Ham curls
    80kg*10*4

    Supersetted w cable crunch

    Leg extensions
    120*3

    Supersetted w oblique cable crunches

    Mustard-o-meter: 7/10
     
    #1494
  15. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    75*5
    80*5
    75*5

    Seated DB press
    30*10
    30*10
    30*8+F

    Side raises
    12.5*12*3

    Standing DB skullcrushers
    42.5*10*3

    Front raises
    12.5*12*3

    Supersetted w tricep extensions

    Seated cable row
    82*15*3

    Mustard-o-meter: 8/10

    Fucking love summers.

    Other:
    - 1h30m session
    - 2.5 cups of joe
     
    #1495
  16. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    DB rows
    50kg*20*2

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

    Concentration curls
    12.5kg*8
    15kg*8*3

    Hammercurls
    20kg*10*3

    Treadmill
    3.6km in 16:43 (291kcal)

    Mustard-o-meter: 8/10

    Other:
    - 1h15m session incl cardio
     
    #1496
    Last edited: May 29, 2017
  17. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    SLDL
    60*5
    100*5
    120*5
    140*5
    160*6*3 -belt-

    Ham curls
    80*10
    80*10
    75*10

    Supersetted w cable crunches

    Leg extensions
    130*10*3

    Supersetted w oblique cable crunches

    Mustard-o-meter: 7.5/10

    Other:
    - 1h40m session
    - 2 cups of joe earlier
     
    #1497
    Last edited: May 30, 2017
  18. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    Incline DB bench
    25*8
    30*8
    35*8
    40*8
    42.5*7
    42.5*6
    40*8

    DB flies
    22.5*10*3

    Front raises
    12.5*12*3

    Dips
    BW*8*3

    Trying to do these as strict as possible considering poor shoulder mobility.

    Side raises
    12.5*12*3

    Tricep extensions
    (Bunch)

    Mustard-o-meter: 7/10

    Other:
    - 1h10m session
     
    #1498
  19. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    Paused squat
    60*5
    100*5
    120*5
    140*5
    155*5 -belt-
    160*5 -belt-
    160*5 -belt-

    Ham curls
    80*10*3

    Supersetted w fullstack cable crunches

    Leg extensions
    130*10*3

    Supersetted w oblique cable crunches

    Pullups
    BW*10*2

    Side raises
    10*10*2

    Mustard-o-meter: 8/10

    Other:
    - 1h20m session
    - cuppa joe earlier in the day
     
    #1499
  20. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,199
    Likes Received:
    818
    Location:
    Target rich environment
    Seated DB press
    20*5
    25*5
    30*5
    35*7
    35*7
    35*8

    Side raises
    12.5*12*4

    Standing DB skullcrushers
    42.5*11
    42.5*11
    42.5*10
    40*15

    Front raises
    12.5*10
    15*10
    15*10

    Pullups
    BW*10*3

    Mustard-o-meter: 7.5/10
     
    #1500

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