Abducted by robots

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
 
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.
 
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
 
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
 
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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
 
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
 
Last edited:
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
 
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
 
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
 
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
 
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
 
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
 
Last edited:
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
 
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
 
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
 
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
 
Last edited:
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
 
Last edited:
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
 
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
 
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
 
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