Abducted by robots

Pullups
BW*12*4

Dips
BW*15*3
BW*13

BTN pulldowns (no legs)
68*10
75*10
68*10
68*8
41*10

Facepulls

Rear delt flies supersetted w concentration curls

More curls

Mustard-o-meter: 7/10
 
Paused squat
60*5
100*5
120*5
140*5*5 -belt
100*10

Seated DB press
20*10
25*10
30*10
30*9
30*7

Ham curls
70*10
75*10
70*10

Felt the burn on these! Good activation!

Calf raises supersetted w hanging leg raises
70kg*10*3/BW*15*3

Cable crunches
82*15*3

Treadmill
3km @ 11kmh (16:35, 230kcal)

Mustard-o-meter: 6.5/10

Missus is out of town for internship for a month. No excuse to be a fat tub of shit anymore. Time to drop down to 95kg and stay there for a while over the summer to reset my base point.
 
What you weighing in at the moment big fella?

About 102kg I guess - gonna check tomorrow! I bounced back up way too fast following my low-point of 94.4kg just before Christmas.
 
Paused bench
60*5
70*5
80*5
90*5
100*5
110*5*4

Dips
BW*10
+15kg*10*3

Pullups
BW*10*3

Pec flies machine
75*10*3
(+2 dropsets)

Front raises
12.5*12*4

Side raises
(Some)

Treadmill
~10min @ 13kmh

Mustard-o-meter: 8/10
 
@MilkManUK: Weighed in at 100.6kg on Thursday. Probably lugging around a bit more now after a lax weekend and some creatine loading.

DB deal rows
30*10
35*10*3

Seated cable rows
75*12
82*12*2
75*12
68*12
61*12
55*12

Front raises
12.5*10
15*10*3
12.5*10

DB rear delt flies
5*10*4

Rear delt flies machine
68*10*3

Concentration curls
(Bunch)

Treadmill
3km @ 12kmh (15:08, 239kcal)

Mustard-o-meter: 7/10
 
Last edited:
DL
70*5
100*5
140*5
160*5*4 -belt-

DB flies
17.5*8
22.5*8
27.5*8*2
17.5*10

Ham curls supersetted w cable crunches

Calf raises supersetted w hanging leg raises

Mustard-o-meter: 7/10

Trying to keep the RPE lower this time around the cutting carousel. Been pushing that number very high throughout my entire lifting venture - probably 80% of my sessions have been in the 8-9 range. No wonder I've been wearing myself out.
 
Paused SOHP
40*5
50*5
60*5
70*5*3

BTN press
40*10
45*10
50*10*3
40*10

Squat
60*10
100*10*3

Side raises
12.5*10*4
(+2 dropsets)

Cable skullcrushers
(Some)

One-armed tricep extensions
(Some)

Mustard-o-meter: 7.5/10
 
Pullups
BW*5
+15kg*5*5

Dips
+15kg*8*5

BTN pulldowns
61*10
68*10
75*10*2
68*10

Rear delt flies

Rear delt flies machine

Concentration curls

Mustard-o-meter: 6.5/10
 
Squat
60*5
100*5
120*5
140*5
160*5*5 -belt-

Seated DB press
22.5*10
30*10*3
(+ dropset)

Ham curls
70*8
75*8
80*8
75*8
70*8

Calf raises supersetted w hanging leg raises

Cable crunches

Mustard-o-meter: 7/10
 
Paused bench
60*5
70*5
80*5
90*5
100*5
110*3 (was aiming for triples@120 but that wasnt happening today)
110*5*3

Dips
+20kg*8*3

Pullups
BW*10*3

Front raises
12.5*12*4

Pec flies machine
75*10
82*10
88*10
82*10
75*10

Cable skullcrushers
(Bunch)

Mustard-o-meter: 6/10
 
DB rows
50*28
50*22
50*18
(37.5*12)
(32.5*12)

Seated cable row
75*10
68*10
61*10
55*10

Rear delt flies machine
68*10*4

DB rear delt flies
6*12*4

Concentration curls

Mustard-o-meter: BICEPS/10
 
SLDL
60*5
100*5
120*5
140*5*5 -belt-

Paused DB flies
15*5
20*5
25*5*3
17.5*12 (tng)

Ham curls supersetted w hanging leg raises

Calf raises supersetted w cable crunches

Mustard-o-meter: 7/10
 
Paused SOHP
40*5
50*5
60*5
70*5
80*3*5

BTN press
40*10
45*10*4

Squat
60*10
110*10*3

Side raises
12.5*12*3
7*12*2
(+ dropset)

Cable skullcrushers

Onearmed tricep extensions

Mustard-o-meter: 7.5/10
 
Pullups
BW*5*2
+20kg*5*5

Dips
BW*10
+10kg*10*4
BW*15

BTN pulldowns
75kg*12*2
(+2 dropsets)

Rear delt flies machine
68*10*4

DB rear delt flies

Concentration curls

Treadmill
13kmh for 11:15

Mustard-o-meter: 7/10
 
Squat
60*5
100*5
120*5
140*5
165*5*4 -belt-
165*8 -belt-

That was a LONG warmup.

Seated DB press
20*10
25*10
30*10*3
(+ dropset)

Ham curls supersetted w medial glute prehab

Hanging leg raises supersetted w calf raises

Cable crunches

Mustard-o-meter: 7.5/10

Gutting the squats out like that felt great.
 
Dips
BW*8
+20kg*8
+35kg*6*4

Paused bench
60*5
70*5
80*5
90*5
100*5
110*5*2

Front raises
15*10*4
(+3 dropsets)

Cable flies (incline)

Cable flies (level)

Delt flies machine

Treadmill
2km in 10min @ 12kmh

Mustard-o-meter: 7/10
 
DB rear flies
6kg*10
7kg*10*5
(+2 dropsets)

Switching the order up a tad.

Concentration curls
15kg*10
17.5kg*10*2
(+ BUNCH)

Rear delt flies machine
68*10*4

Seated cable row (wide grip)

Seated cable row (hammergrip)

Mustard-o-meter: BICEPS/10
 
Back extensions
BW*10
+10kg*10
+15kg*10
+20kg*10
+25kg*10*2

DL
70*5
100*5
120*5
140*5
150*5*5 -belt-

DB flies
15*5
20*5
25*5*3

Ham curls supersetted w leg raises

Calf raises supersetted w cable crunches

Mustard-o-meter: 7/10
 
Paused BTN press
40*5
50*5
55*5
60*5
62.5*5
65*4+F
60*9 (tng)

Paused SOHP
60*5*5

Squat
60*10
100*10*3

Side raises
12.5*10*4
(+ 3 dropsets)

Cable skullcrushers

Mustard-o-meter: 7/10
 
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