Abducted by robots

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

  1. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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
     
  2. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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.
     
  3. MilkManUK

    MilkManUK Brown Belt

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    What you weighing in at the moment big fella?
     
  4. golvmopp

    golvmopp Always outnumbered, never outgunned

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    About 102kg I guess - gonna check tomorrow! I bounced back up way too fast following my low-point of 94.4kg just before Christmas.
     
  5. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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
     
  6. golvmopp

    golvmopp Always outnumbered, never outgunned

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    @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: May 7, 2018
  7. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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.
     
  8. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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
     
  9. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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
     
  10. 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*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
     
  11. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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
     
  12. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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
     
  13. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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
     
  14. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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
     
  15. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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
     
  16. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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.
     
  17. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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
     
  18. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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
     
  19. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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
     
  20. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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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