Abducted by robots

[golvmopp]

Back from a week's vacation in Turkey.

Seated DB press
20*5
24*5
28*5
32*5
36*5*3

Side raises
10*14*3

Front raises
12*10*3

Standing DB skullcrushers
40*12*2

Tricep extensions
(Some)

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

Mustard-o-meter: 7/10

Other:
- 1h30m session
- two mugs of joe

 

[golvmopp]

Pullups
BW*10*3

Sort of paused. Not touch and go on either case!

Straight lat pulldowns
(Some)

Concentration curls
12*12*3
12*10*3 (hammer grip)

Treadmill
3km @ 12.2kmh

Mustard-o-meter: 7/10

Other:
- 1h20m session

 

[MilkManUK]

Back from a week's vacation in Turkey.

Nice, I'm going back there next month. Whereabouts did you stay?

 

[golvmopp]

Nice, I'm going back there next month. Whereabouts did you stay?

Alanya. T'was fuckin full of russians that descended on the buffets like a horde of locusts.

 

[golvmopp]

Squat
60*5 (paused)
100*5 (paused)
120*5 (paused)
140*5
160*10 -belt-
160*8 -belt-

Maybe could have pushed set two for a ten but would have run a high risk of shitting myself.

Ham curls
(Some)

Leg extensions
(Some)

Cable crunches
(Some)

Mustard-o-meter: 7/10

Other:
- just over an hour?
- 2 cups o joe

 

[golvmopp]

Incline DB press
24*10
30*10
34*10
38*8*3

DB flies
16*10
20*10*2

Front raises
12*12*3

Side raises
10*12*3

Paused BP
60*5
75*5
90*5

For old times' sake. Chest and shoulders were pretty toast from the previous exercises but form was good! (Should be with a weight that low...)

Tricep extensions
(Bunch)

Mustard-o-meter: 7.5/10

Better than expected considering the DOMS from hell from last session!

Other:
- 1h30m session

 

[golvmopp]

SLDL
60*5
100*5
120*5
140*5
150*5
160*3 -belt-
150*5

Paused squat
60*7
100*7*3

Cable crunches
(Some)

Treadmill
3km @ 15:51

Mustard-o-meter: 5/10

Let's see if we can get a routine going.

Other:
- 1h20m session
- big cup o joe

 

[golvmopp]

Seated DB press
20*10
26*10
30*10*4

Side raises
12*10*4

Standing DB skullcrushers
40*12*3

Front raises
12*10*3

Paused SOHP
40*7
50*7
60*5

Mustard-o-meter: 6/10

 

[golvmopp]

Morning weight: 98.8kg

Squat
60*5
100*5
120*5
140*5
160*10 -belt-
160*10 -belt-
160*9 -belt-

One rep away from a nice triple-10, but w/e

Ham curls
(Some)

Cable crunch
(Some)

Mustard-o-meter: 8/10

Other:
- 1h20m session
- jug of morning coffee

 

[golvmopp]

Incline DB press
28*5
32*7
36*7
40*8*3
30*12

DB flies
22*10*3

Front raises
12*12*3

Supersetted w tricep extensions

Side raises
12*10*3

Supersetted w pullups

Mustard-o-meter: 6.5/10

Ok session I guess. Sleep, diet and exercise have all been wonky as of late.

Other:
- 1h20m session

 

[golvmopp]

DL
60*5
100*5
140*5
160*5
180*5*3 -belt-

Cable crunch
(Some)

Paused pullups
BW*10*3

Concentration curls
(Some)

Hammercurls
(Some)

Mustard-o-meter: 6/10

Other:
- 1h20m session

 

[golvmopp]

Seated DB press
22*7
26*7
30*11*3

Standing DB skullcrushers
40*11*3

Side raises
12*12*3

Front raises
12*12*3

Supersetted w tricep extensions

Paused squat
60*5
100*5
120*5

Mustard-o-meter: 7/10

Other:
- 55m session
- 2 cups o joe

 

[golvmopp]

DB flies
12*8
18*8
22*8
26*8*3

DB rows
50*20*3

Seated cable row
(Bunch)

Concentration hammercurls
(Some)

Mustard-o-meter: 7/10

Other:
- 1h10m session
- 2 cups o joe at lunch

 

[golvmopp]

Squat
60*5 (paused)
100*5 (paused)
120*5 (paused)
140*5 -belt-

Low back is completely fucked to the point of aborting the squats. Gotta start stretching again!

Leg curls
70*10
75*10
80*10
75*10

Leg extensions
110*10
120*10
130*10
130*10

Mustard-o-meter: 3/10

 

[golvmopp]

Incline DB press
28*8
32*8
36*8
40*9
40*8
40*8

Front raises
12*12*3

DB flies
22*10*3

Side raises
10*12*3

Tricep extensions supersetted w hammercurls

Mustard-o-meter: 5/10

 

[golvmopp]

Pullups
BW*12*3

Lat pulldowns
(Some)

Paused squat
60*8
100*8
120*8
130*8

Concentration curls
(Some)

Incline DB press
30*12*3

Mustard-o-meter: 7/10

Cant really be arsed to track progress on tertiary lifts, as it's all just a matter of time under tension.

Other:
- 2 cups o joe at breakfast

 

[golvmopp]

SLDL
60*5
100*5
130*5
140*10 -belt-

Cable crunches supersetted w leg extensions

Deficit leg raises supersetted w pullups

Mustard-o-meter: 5/10

Other:
- came in late, held it tight.

 

[golvmopp]

Seated DB press
20*7
24*7
28*7
32*10
32*10
32*9

Side raises supersetted w standing DB skullcrushers

Front raises
(Some)

Sitting cable rows
(Bunch)

Hammercurls supersetted w tricep extensions

Mustard-o-meter: 7/10

Other:
- cuppa joe at breakfast

 

[golvmopp]

Threw in a bonus session today with some DB rows, more seated cable rows, concentration curls and cable crunches, along with circa 4km cardio in total.

 

[golvmopp]

Squat
60*5
100*5
120*5
140*10*3

No belt. Just gaining some momentum on the volume training. Low back is still fucky on the unrack but no problems during the reps themselves!

Leg extensions supersetted w back extensions


Cable crunches supersetted w deficit leg raises


Mustard-o-meter: 6.5/10

Ok session.