Abducted by robots

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

  1. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Location:
    Target rich environment
    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    72.5*5*3

    Seated DB press
    25*10
    25*9
    25*9

    Front raises
    10*12*4

    Side raises
    10*10*4

    Slow paused squat
    50*5
    90*5
    110*5*2

    Hanging leg raises
    12*3

    Laying leg raises
    12*2

    Treadmill
    3km in 15:25 (235kcal)

    Mustard-o-meter: 7/10

    Ok session given the long break!
     
  2. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Location:
    Target rich environment
    Pullups
    BW*11*3
    BW*10

    BTN lat pulldowns
    55*12*4

    Rear delt flies
    61*12*4

    Hammercurls
    17.5*10*4

    Concentration hammercurls

    Cable hammercurls

    DB flies
    15*10*3

    Treadmill
    3km in 13:25 (13.7kmh avg? 246kcal)

    Mustard-o-meter: 7.5/10

    Fat and weak on the pullups but the rest went quite okay. Cardio was a pleasant surprise.
     
  3. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    Squat
    60*5
    100*5
    120*5
    140*5
    160*5*4 -belt-
    120*5*2 -belt- (paused)

    BTN press
    40*10*3

    Slow deads
    60*5
    100*5
    120*5

    Leg extensions supersetted w hanging leg raises

    Cable crunches

    Mustard-o-meter: 7.5/10

    Bretty good sesh considering the DOMS.
     
  4. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    Incline DB press
    20*10
    25*10
    30*10
    35*10*3

    Paused bench
    60*5
    70*5
    80*5
    90*5
    100*5

    DB flies
    17.5*10*3

    Front raises supersetted w pec flies machine

    Tricep extensions supersetted w side raises
     
  5. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Location:
    Target rich environment
    DB rows
    50*12*3

    DB seal rows
    25*10*4

    Seated cable rows

    Rear delt flies machine
    61*10
    68*10*2
    61*10

    Dips
    BW*10*3

    Concentration curls

    BTN press
    40*10
    40*10
    40*8

    Mustard-o-meter: 7/10
     
  6. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    SLDL
    60*5
    100*5
    120*5
    140*5
    150*5*3 -belt-
    100*10

    Ham curls supersetted w hanging leg raises

    Cable crunches

    Slow pullups
    BW*5*4

    Laying leg raises
    12*3

    Treadmill
    2km @ 12.5kmh (9:40, 160kcal)
     
  7. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    75*5*3
    50*12*2

    Shoulders rolled forward to bring the frontal delts into it.

    Seated DB press
    25*10
    25*10
    25*8

    Front raises supersetted w tricep extensions
    (12.5*10*4)

    Side raises supersetted w tricep extensions
    (10*12*4)

    Dips
    BW*8
    BW*7
    BW*10 (longer break)
    BW*10

    Treadmill
    2km @ 11.2kmh (10:47, 154kcal)

    Mustard-o-meter: 8/10
     
  8. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Messages:
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    840
    Location:
    Target rich environment
    Pullups
    BW*7
    +10kg*7*4
    BW*10
    BW*6

    BTN lat pulldowns
    61*10
    68*10*3
    55*10*2

    Rear delt flies machine
    61*10
    68*10
    75*10*3

    Hammercurls
    17.5*12
    20*10*3
    17.5*12

    BTN press
    40*10
    45*10*2

    Concentration hammercurls
    12.5*12
    15*6*2

    Treadmill
    2km in 8:59 (~13.5kmh avg, 160kcal?)

    Mustard-o-meter: 8/10
     
  9. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Messages:
    3,323
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    Location:
    Target rich environment
    Squat
    60*5
    100*5
    120*5
    140*5
    160*5 -belt-
    170*5*3 -belt-
    130*14

    Leg extensions
    110*10
    110*8
    110*8
    100*10

    Hanging leg raises
    BW*12*4

    Dips
    BW*10*3

    Cable crunches
    82kg*15*3

    Stationary bike
    ~11min

    Mustard-o-meter: 8/10
     
  10. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Messages:
    3,323
    Likes Received:
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    Location:
    Target rich environment
    Incline DB press
    20*8
    25*8
    30*8
    35*8
    40*10
    40*10
    40*9
    30*12

    DB flies
    20*7
    22.5*7*3
    17.5*10

    Front DB raises
    12.5*12*4

    Side raises
    10*12*3

    One-armed tricep extensions

    DB skullcrushers
    35*10*3

    Treadmill
    2.5km

    Mustard-o-meter: 7/10
     
  11. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Messages:
    3,323
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    840
    Location:
    Target rich environment
    DB seal rows
    25*10
    30*10*4

    Seated cable rows
    61/48/34*12*2

    Rear delt flies machine
    68*12*4

    Concentration curls
    12.5*12*4

    BTN press
    40*10
    45*10
    45*9

    Mustard-o-meter: 8/10
     
  12. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Location:
    Target rich environment
    DL
    60*5
    100*5
    140*5
    160*5
    180*5 -belt-
    180*4+F -belt-
    170*4+F -belt-

    DB flies
    15*7
    20*7
    25*7*3

    Ham curls
    70*10*3
    60*12
    55*12

    Hanging leg raises supersetted w pullups
    BW*12*3/BW*7*3

    Cable crunches
    91*12*4

    Treadmill
    3km in 15:36 (235kcal)

    Mustard-o-meter: 6.5/10

    Brainfogged af
     
  13. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Messages:
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    Location:
    Target rich environment
    Paused seated DB press
    20*5
    25*5
    30*5
    32.5*7*3

    SOHP
    40*10
    50*10
    55*10
    55*9
    50*11

    Paused squat
    60*5
    100*5*2

    Just getting some volume in.

    Alternating front raises
    12.5*12
    15*10*2
    12.5*12

    Side raises supersetted w one-armed tricep extensions
    10*12*4

    Dips
    BW*10
    BW*8
    BW*8

    Mustard-o-meter: 7.5/10
     
  14. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Messages:
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    Location:
    Target rich environment
    Pullups
    BW*5
    +15kg*6*3
    BW*12
    BW*10

    BTN press
    40*7
    45*7
    50*7
    55*7 (right elbow tingling last three reps)
    55*7 (no tingle)

    BTN lat pulldowns
    68*12*4
    48*10 (no break)

    Rear delt flies machine
    68*10
    75*10*3
    68*10

    Concentration hammercurls
    15*8*2
    12.5*10*2

    Treadmill
    3km in 14:06 (241kcal)

    Mustard-o-meter: 7.5/10
     
  15. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Location:
    Target rich environment
    Squat
    60*10
    100*10
    120*10
    140*10
    150*10*3 -belt-

    These felt like murder and death - CSN took a workset to warm up but by then muscular endurance was shot.

    Leg extensions supersetted w hanging leg raises
    110*10*3/BW*12*3

    Cable crunches
    82*15*3

    Mustard-o-meter: 7/10
     
  16. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Messages:
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    Location:
    Target rich environment
    Dips
    BW*10
    +10kg*7*4

    Benchpress
    60*10
    75*10
    90*10
    105*8
    100*9
    100*8

    Incline DB press
    30*10*3
    30*9

    Front raises supersetted w pec flies machine
    12.5*12*3/61*10*3

    Side raises supersetted w one-armed tricep extensions

    Treadmill
    3km in 14:21 (241kcal)

    Mustard-o-meter: 7/10
     
  17. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
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    Messages:
    3,323
    Likes Received:
    840
    Location:
    Target rich environment
    DB rows
    50*15*3

    BTN press
    40*10
    45*10*3

    Paused squat
    70*5
    110*5
    130*5
    110*7

    Gotta put some more volume into these again.

    DB seal rows
    27.5*12*4

    Rear delt flies machine
    68*10
    75*10
    82*8
    68*10

    Concentration curls
    15*10*3
    12.5*12

    Treadmill
    2km @ 11.2kmh

    Mustard-o-meter: 7.5/10
     
  18. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
    May 6, 2010
    Messages:
    3,323
    Likes Received:
    840
    Location:
    Target rich environment
    SLDL
    60*5
    100*5
    120*5
    140*5
    150*5
    160*4*3 -belt-

    DB flies
    17.5*5
    22.5*5
    27.5*7*3

    Ham curls
    70*10*4

    Hanging leg raises
    BW*15*4

    Cable crunch
    91*12*3

    Pullups
    BW*7
    BW*7
    BW*6

    Mustard-o-meter: 8/10
     
  19. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
    May 6, 2010
    Messages:
    3,323
    Likes Received:
    840
    Location:
    Target rich environment
    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    75*5*4

    Front raises
    12.5*12
    15*10*3

    Paused seated DB press
    30*5*3

    One-armed tricep extensions
    18*10*3
    14*10*3

    Side raises
    12.5*10*4

    BTN press
    40*9
    40*9
    40*8

    Treadmill
    3km in 14:30 (12.3kmh avg., 240kcal)

    Mustard-o-meter: 8/10
     
  20. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
    May 6, 2010
    Messages:
    3,323
    Likes Received:
    840
    Location:
    Target rich environment
    Pullups
    BW*7
    +15kg*7*3

    BTN pulldowns
    75*8
    82*8*4

    Rear delt flies machine
    75*8
    82*8*3
    88*8

    Concentration hammercurls
    (Bunch)

    Stationary bike
    25min

    Mustard-o-meter: 7.5/10
     

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