PR Abducted by robots

[golvmopp]

To keep track of myself, and receive critique by those who know better.

Weight: 211lbs (95.6kg) (August 13th, 2010)
Update: 89.3kg (June 23rd, 2011)
Update: 100kg (September 18th, 2011)
Update: 109kg (April 26th, 2013)
Update: 96.4kg (July 4th, 2013)
Update: 93.0kg (August 1st, 2013)

Height: 6'3" (192cm)
Age: 24.

Maxes and 2013 goals:

Deadlift: 205 (225kg)
Squats: 185 (205kg)
Benchpress: 125kg (140kg)
SOHP: 85kg (95kg)
Pullups: BW - 16 (20)


------------




Latest workout-journal entries to get you all up to speed:


July 26th

Barbell curls 88lbs (40kg): 9, 7, 6, 6, 6

Bent-over tricep extensions 100lbs (45kg): 12, 11, 10, 10, 8

Upright cable rows 100lbs (45kg): 12, 12, 12, 12, 12


July 28th

Barbell curls 88lbs (40kg): 9, 7, 6, 5, 5

SOHP 55lbs (25kg): 20, 20, 20, 20, 20

Bent-over rows 100lbs (45kg): 10, 10, 10, 10, 10


July 31st

Benchpress 175lbs (80kg): 8, 6, 5, 6, 4

Squats 132lbs (60kg): 10, 10, 10, 10, 10

SOHP 55lbs (25kg): 20, 20, 20, 10


August 3rd

SOHP 55lbs (25kg): 10, 10, 10, 10, 10

Lateral raises 22lbs (10kg): 10, 10, 10, 10, 8

Barbell curls 88lbs (40kg): 10, 8, 7, 6, 5

Standing tricep extension 100lbs (45kg): 20, 20, 20, 20, 15

Facepulls 100lbs (45kg): 10, 10, 10, 10, 10


August 7th

Benchpress 175lbs (80kg): 8, 7, 6, 6, 5

Squats 155lbs (70kg): 10, 10, 10, 9

Bent-over rows 110lbs (50kg): 10, 10, 10, 10, 10

Seated cable rows 160lbs (72kg): 15, 15


August 11th

Barbell curls 88lbs (40kg): 10, 8, 7, 7, 6

SOHP 88lbs (40kg): 10, 9, 8, 8, 7

Lateral raises 22lbs (10kg): 10, 10, 9, 7, 6

Deadlift 200lbs (90kg): 5x5

Bent-over tricep extensions 100lbs (45kg): 10, 10, 10, 8, 8


Shit, I can already tell that I need to revamp my excercise regime and ramp them weights up.

 

[golvmopp]

DL
60*5 (SLDL)
60*5
100*5
140*5
160*3
180*3 -belt-
200*6 -belt- NEW 6RM!
200*3 -belt-
180*7 -belt- (tng) (asymmetric as fuck)

Did a tng-set for shits and giggles.

BB shrugs
180*10*3
160*15

DB rows
50kg*20*2

Paused SOHP
40*5
50*5
60*5
70*5
72.5*5
75*5

Paused squat
60*5
100*5
120*5
140*5
160*2 -belt-

Mustard-o-meter: 9/10

Other:
- 2hr20min session
- glass of green tea

 

[golvmopp]

Squat
60*5
100*5
120*5
140*5
160*5
185*5*4 -belt-

VERY slow to warm up today - third workset felt the best.

Paused pullups
BW*5
+15kg*5
+20kg*5
+25kg*5
+25kg*5
+25kg*3

Paused DB flies
15kg*10*2

Benchpress
70*10
80*10
90*10
100*5
110*5
120*3
100*10 (easy, if asymmetrical towards the end.)

DB press
25kg*8
30kg*8
35kg*8
40kg*7
40kg*6
40kg*5

Trying to get a feel for these. Feels pretty good, man. Maybe use as a bench accessory, only thing to work with would be shoulder retraction.

SLDL
60*8
100*8
120*8
140*8*2

Form is getting perfected.

Mustard-o-meter: 8/10

Ridiculously slow start, but stuff picked up eventually.

Other:
- 4hr session (fucking stupid, I know)
- two tbsp coffee

 

[golvmopp]

Paused DB flies
12.5*10

BP
60*5
70*5
80*5
90*5
100*5
110*5
120*3
125*3+F (got halfway up til the spotter had to intervene)
125*3
125*2*2 (out of steam)

Shitty day for benching I guess.

Paused DB flies
15*10
17.5*10
20*7

DB presses
40*8
40*5
40*3

dafuq

Standing DB skullcrushers
35kg*10
37.5kg*9
37.5kg*8

Double handjob
12.5kg*10
12.5kg*10
15kg*7

Seated cable row (wide grip)
75kg*10*3

SLDL (DL)
60*5 (60*5)
100*5 (100*5)
140*5 (140*5)
(160*5)
(180*3*2)

Mustard-o-meter: 6.5/10

Meh session but went through it with relatively high spirits anyway.

Other:
- 2hr30m session
- cuppa black tea

 

[golvmopp]

Today's harvest:

Squats
5x132lbs
7x175lbs
7x175lbs
7x198lbs
5x198lbs
5x198lbs
5x132lbs

Benchpress:
10x132lbs
4x198lbs
4x198lbs
3x198lbs
6x175lbs
5x175lbs

Bent-over rows:
8x120lbs
8x120lbs
8x120lbs
8x120lbs
6x120lbs

Seated one-arm rows:
10x80lbs
10x80lbs
10x80lbs
10x80lbs
10x80lbs

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*5
80*2
85*4 NEW 4RM!
85*3
85*3
60*10*2

Standing DB skullcrusher
32.5kg*10
32.5kg*9
32.5kg*7
30kg*10

Tricep rope pulldown
(bunch)

Paused DB flies
12.5kg*10
15kg*10
17.5kg*10
20kg*6*2

Paused squat
60*5
100*5
120*5
140*5*3 -belt-

Mustard-o-meter: 8.5/10

This is nice - lifts are up across the board. That ma-ma-makes me happy.

Other:
-2hr40m session
- cup of tea.

 

[Flash_Monsta]

More PR's? Glvmorp stahp!

4hr session is immense, BUT if you're hitting all these numbers and getting swole who gives a flying fuck.. if it ain't broke, don't fix it.

 

[golvmopp]

SLDL (DL)
60*5 (*5)
100*5 (*5)
120*5 (*5)
140*5 (*5)
160*3 (*5) -belt-
170*3 (*5) -belt- (tough triple on the stiff!)
170*2 (*5) -belt- (SLDLs resulted in Doppler-distorsion in my headphones)

Rack pulls
200*5*2 -belt-

BB
180*7 -belt- (bar wrestled free from my grip)

Low back is toast.

DB rows
50kg*20
50kg*18

Seated cable row (wide grip)
75kg*10
68kg*10*2

Paused SOHP
40*5
50*5
60*5
70*5
80*4+F

Mustard-o-meter: 7/10

Ok session. Dont know what it is, but I'm feeling beat up still.

Other:
- 3hr session
- two.cups 1.5tbsp coffee each.

 

[MIDMOBOX]

Welcome to the logs.

and not having tits is a fine goal

 

[Flash_Monsta]

 

[golvmopp]

More PR's? Glvmorp stahp!

4hr session is immense, BUT if you're hitting all these numbers and getting swole who gives a flying fuck.. if it ain't broke, don't fix it.

Guess that's just stuff that comes with the territory of being gangsta as fukk, cuz. But no seriously, on the subject of DB-presses, having been focused on bodybuilding in the past (and this question is open to anyone who happens to read it: ) - do you feel it has any carry-over to your bench? From what little I've gathered so far, it forces you to focus on symmetry and does a great job at facilitating stability in the shoulder joint, with the added bonus of being able to do them without frying the living shit out of your back due to the (mostly) absent arch. What's your take on them?

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*5
80*3
85*2*4
60*10

Played it safe with doubles instead of winging it with a triple - I've been failing way too many reps as of late.

Squat
60*5
100*5
130*5

Stiff hips again.

DB press
30kg*6*3
25kg*8
25kg*7

Standing DB skullcrushers
37.5kg*8
37.5kg*7
32.5kg*8

Double handjob
12.5kg*10*3

(some tricep rope pulldowns)

DB curls
(pump)

Concentration curls
(some)

Mustard-o-meter: weak 6/10

Fuck I've been abusing myself as of late with shitty sleep. Need to fix this shit.

Other:
- 2hr session

 

[miaou]

Welcome to the logs. Good luck with your training.

Also, repel the gayness and go ahead and use kilograms instead. You are eventually going to get sick of the conversions anyway.

Welcome to the logs.

and not having tits is a fine goal

Tits or gtfo.

 

[golvmopp]

Huehue thanks Flash!

Squat
70*5
110*5
130*5
150*5
170*5 -belt-
170*5 -belt-
175*5 -belt-
150*10 -belt-

Stiff bar and steel plates. Fucking hell this has more in common with paused squats than the squats I've been doing before.

Paused Pullups
BW*5
+15kg*5
+20kg*5
+20kg*5
+20kg*4
BW*9
BW*7

Paused BP
60*5
80*5
100*5
110*5
120*3 NEW PAUSED 3RM!

SLDL
60*5
100*5
120*5
140*5 -belt-
150*1 -belt-
160*1 -belt-

Mustard-o-meter: 7.5/10

Performance-wise a good session, nice jovial atmosphere too, but didnt get the angered-crackhead-ignition I'm used to, plus no music because the fucking headphones broke again.

Other:
- 2hr10m session
- no caffeine
- no music

 

[golvmopp]

Paused DB flies
12.5*10
15*10

Paused BP
60*5
75*5
90*5
105*3
120*1
125*1
130*1
135*1 NEW PAUSED MAX!
137.5*1 NEW PAUSED MAX! (first real grinder I've had in a long time on the bench. genuine red zone)
130*1
120*3*2

Paused DB flies
15*10
17.5*10

Dumbbell benchpress (from hereon abbreviated as DBBP)
40kg*7
40kg*7
40kg*4

Standing DB skullcrusher
35kg*10
35kg*10
35kg*7

Double handjob
12.5kg*10*3

SLDL
60*8
100*8
120*8
140*8
150*8 NEW 8RM!

Not that the 8rm means much at this point, but I'm just keeping tabs.

Mustard-o-meter: 8.8/10

Good session!

Other:
- 2hr session
- 2 tbsp coffee

 

[golvmopp]

Yesterday's morning weight: 105.1kg

Squat
60*5
100*5
140*5
160*5
180*6 -belt-
180*9 -belt- NEW 9RM!

Paused pullups
BW*5
+15kg*5
+15kg*5
+15kg*4
BW*7
BW*5

Slow and controlled.

Paused DB flies
12.5*10*2

Paused BP
60*5
80*5
100*5
110*5

SLDL
60*8
100*8
120*8
140*8

Mustard-o-meter: 7.5/10

RIGOROUS stretching gave me a rep-PR despite my head being out of it. Gotta keep it up, and prioritize rest and sleep. Scale back on the accessory volume and intensity to leave more juice in the tank for the main lifts!

Other:
- 2hr20m

 

[MIDMOBOX]

 

[golvmopp]

Paused DB flies
12.5kg*10*2

BP (tng)
60*5
70*5
80*5
90*5
100*5
110*5
120*3
130*2*3 NEW 2RM!
110*5 (paused)
112.5*5 (paused)
112.5*5 (paused)

The triple was a bit off, need to work on the setup and transition from rack to press position because I'm losing some power. All doubles were safe, nowhere near failing, but a triple would have been too much of a gamble.

Lat raises
10kg*12*4

Hammercurls
20kg*10*3
17.5kg*10
17.5kg*8

EZ-curls
(bunch)

SLDL
60*5
100*5
120*5
140*5 -belt-

Deficit leg raises
12*2

Mustard-o-meter: 7.5/10

Good session. Gonna attack the max furiously next week, but I've got a way to go to 140kg. Will be gunning for it though!

Other:
- 2hr 40m session
- cup of tea
- no music.

 

[golvmopp]

SLDL
60*5
100*5
120*5
140*5
160*5 -belt- NEW 5RM! (fairly easy too, and with a somewhat looser belt-fit)
170*3 -belt- NEW 3RM! (slow third rep, but it went up!)
175*1 -belt- NEW 1RM!
180*1 -belt- NEW 1RM!
185*FAIL -belt- (felt a quickly oncoming burn near the pubic insertion of the large abdominal, left side, but tbf the rep was also slow as fuck)
160*3 -belt-
150*5
140*8

Good effort. Gaining a lot of strength quickly on the SLDLs.

BB shrugs
180*15
190*15
200*15

Rack pulls
210*3 -belt-
220*3 -belt-
230*3 -belt-
240*3 -belt-

DB rows
50kg*25
50kg*20

Paused SOHP
40kg*5
50kg*5
60kg*5
70kg*5
80kg*4

DB curls
22.5kg*8
22.5kg*7
22.5kg*5

Deficit leg raises
12*3

Concentration curls
(some)

Mustard-o-meter: 8.5/10

Great session!

Other:
- 2hr50m session
- cuppa black tea

 

[golvmopp]

Taylor Stevens - fucking A.

Got cocky. Weight increase. Not so cocky anymore. Backside of knee felt stretched and hurt a bit - no deadlift. Will do tomorrow. Hit me if not.

Today's harvest:

Bicep curls
45kg: 6, 5, 4, 3, 4

SOHP
45kg: 7, 7, 6, 6, 7

Lateral raises
12kg dumbbells: 8, 8, 9, 7, 7

Pushups
4x25

Seated one-arm row
36kg: 4x10

 

[golvmopp]

DL
60*5 (SLDL)
60*5
100*5
140*5
160*5
180*3 -belt-
200*2 -belt-
210*2+F -belt- NEW 2RM!
210*F

Too slow off the fucking floor.

BB shrugs
180*10*3

DB rows
50kg*20*2

Paused SOHP
40*5
50*5
60*5
70*5
75*5
80*5

Nice!

Paused squat
60*5
100*5
120*3
140*3 -belt-
160*1 -belt-
180*1 -belt-
185*1 -belt- NEW PAUSED 1RM!

Mustard-o-meter: 7.5/10

Disappointed when I hit the deadlift wall, and upper back tensed up like mad after the shrugs, but the rest of the session was quite good!

Other:
- 2hr40m session
- two tbsp coffee
- no music still

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*5
80*3
85*1
90*1
95*FAIL
90*1*5
80*5 (ugly and slow last rep but it went up)
70*7

Seated DB press
30kg*5*5

Balance and symmetry is shit i.e. I need to do more of these.

Lat raises
10kg*12*3

Front raises
10kg*12*3

Standing DB skullcrushers
35kg*10*3

Double handjob
12.5kg*10*3

Treadmill
4km @ 10km/h

Foot arch didnt start burning til 3.1km.

Mustard-o-meter: 7.5/10

Whiffing 95kg again was a bummer, but I guess it's just a matter of hammering in LOTS of singles at 90kg and 92.5kg to get there and beyond. Low back is toast so I gave it some much needed rest, and caught up to the cardio instead.

Other:
- 2hr session excl. treadmill
- 2tbsp coffee

 

[golvmopp]

Deadlift
60kg x 5
90kg x 5
100kg x 5
100kg x 5
90kg x 5
60kg x 10
60kg x 10
60kg x 10

And it's official. My grip is weak. I fucking hated it - the lifts at 100kg were no significant problem, but my grip kept shitting out on me to the point where I couldn't even do 2 consecutive repetitions without reapplying my grip. What the fuck do I do?

Went out for a 3 mile jog - farted out on that one as well. Literally.

Bad training day overall.

 

[Flash_Monsta]

Sweet Jebus. I think you're gonna win the race to dat dere 140 Bench.

 

[dexbot]

*stands in the corner mirin'

 

[Tosa]

Are you using chalk on the deadlifts? If not, get some. And if you're not already, use mixed or hook grip.

 

[golvmopp]

Sweet Jebus. I think you're gonna win the race to dat dere 140 Bench.

Fight your way through it. Who else am I then gonna race with to 150kg?

 

[golvmopp]

^Thanks mate but you wont be mirin' today's sesh.

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

No dice on the squats today, deload week it is. Last DL session obviously fucked me over hard.

Paused pullups
BW*5*2
+15kg*5
+20kg*5
+25kg*4
BW*10
BW*9

Paused DB flies
12.5kg*10
15kg*10
17.5kg*10
20kg*8
20kg*8
20kg*7

DBBP
40kg*6 (botched set-up)
40kg*6 (much better)
40kg*5
40kg*4

Mustard-o-meter: 4/10

Gonna take a deload week - no squats, no pulls, switching out all barbell work for DBs and gonna stay in the 7+ rep-range.

Other:
- 2hr session

 

[golvmopp]

Starting to hit a wall here. Only managed to do the benchpress right, I fizzled out completely during the third heavy set of the squats, and couldn't do any heavy lifting thereafter. That's what you get for neglecting your food prior to workouts...

Concerning progress - seems like I'm not packing on mass, but my numbers keep going up across the board, so that's a plus!

Benchpress
60kg: 10
90kg: 5, 5, 4, 5, 5
60kg: 10

Squats
60kg: 5
60kg: 5
90kg: 7, 7, 1 (fizzle)

Facepulls
45kg: 15, 15, 15, 15, 15

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*5
80*2
87.5*2 NEW 2RM!
92.5*1 NEW 1RM! (grinder)
80*4
80*3
65*8
60*8

Standing DB skullcrushers
32.5kg*8
32.5kg*8
32.5kg*7
27.5kg*9

Lying DB skullcrushers (aka "the double handjob")
10kg*10*2

Paused DB flies
12.5kg*10
15kg*10
17.5kg*9
20kg*5
22.5kg*3
15kg*8

Lat raises
10kg*12*3

Deficit leg raises
12*2

Mustard-o-meter: 7/10

Head wasnt in it and the press honestly felt underachieving, but the pump was pretty good.

Other:
- 2hr session
- cuppa tea
- no music still except for the sonic abortions that passes for gym music.

 

[Flash_Monsta]

*stands in the corner fappin'

 

[golvmopp]

Pullups
11, 7, 6, 4, 4

Along with a hundred pushups.

 

[golvmopp]

Squat
60*5
100*5
120*5
140*5
160*3
180*5*2 -belt-
150*10 -belt-

Progress with the steel bar is going great! Only 10kg left to my old 5RM!

Paused pullups
BW*5
+10kg*5
+15kg*5
+20kg*5
+25kg*5
+30kg*3+F (chin didnt quite clear bar BUT IT WAS CLOSE!)
+15kg*5

Paused bench (feet up)
60*5
70*5
80*5
90*5
100*3
110*2
120*1

SLDL
60*5
100*5
120*5
140*5 -belt-
160*3 -belt- NEW 3RM!

Mustard-o-meter: 8/10

Great session, but fucked around A LOT between sets. Coached a female classmate.

Other:
- 3hr session
- cuppa tea
- no music

 

[golvmopp]

*stands in the corner fappin'

Oh fugg X-DDDDD

First session after a weeklong break.

BP
60*5
75*5
90*5
105*5
120*5 (dont think I've ever really done a five at 120, so probably a new rep max)
120*5 (fucked up between-rep setups)
120*5 (fifth was a true grinder)

DBBP
40kg*8
45kg*5
45kg*4
45kg*4
40kg*6

Paused DB flies
15*10*3

Chest was shot after the dumbbell bench.

Standing DB skullcrushers
35kg*10*3

Double handjob
12.5*10*3

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

tough as shit today.

Rack pulls
180*3 -belt-
180*5 -belt-
200*3 -belt-

Lower pins and higher hips than last time. Lower back shot.

Treadmill
3km

Mustard-o-meter: 7.5/10

Fizzled out pretty hard at the end but the bench went great all things considered.

Other:
- 2hr30m session excl. cardio

 

[golvmopp]

Pullups
11, 7, 6, 5, 5

Pushups
Total of 200

Deadlift
60kg x 7
90kg x 7
100kg x 6
100kg x 6
100kg x 6
100kg x 6
60kg x 10

 

[golvmopp]

Paused DB flies
12.5kg*10*2

BP (tng)
60*5
70*5
80*5
90*5
100*5
110*3
120*1
130*1
135*1 NEW 1RM! (easy peasy)
140*1 NEW 1RM! (great bar speed and form still)
142.5*F (outta crunk juice)
120*3*3 (paused)

AHAHAHAHAHAHAHAHA

Paused DB flies
12.5kg*10
15kg*10
17.5kg*8
20kg*7

Lat raises
10kg*10
12.5kg*10*3
10kg*10

Front raises
10kg*10*3

Pullups
BW*8
BW*8
BW*7

DB curls
20kg*8
20kg*6

EZ-curls
(bunch)

Deficit leg raises
10*2

Mustard-o-meter: 9/10

Fuck yeah throughout. Video of 140 on the way - those 8000 calories yesterday did the trick.

Other:
- 2hr45m session (not counting the amount of coaching I did)
- 2tbsp coffee
- WE HAVE MUSIC

 

[golvmopp]

SLDL
60*5
100*5
120*5
140*5
160*3
170*1 (slow af)
170*1 (even slower tf)

Rack pulls
180*5 -belt-
180*5 -belt-
200*5 -belt-

BB shrugs
200*10*3 -belt-

DB rows
50kg*22

Paused SOHP
40*5
50*5
60*5
70*5
80*3
90*1

Seated DB press
30kg*5*3

Mustard-o-meter: 7/10

Meh performance but I have crazy lower back and lats-DOMS. Fun session regardless with lots of fucking around with bros.

Other:
- 2hr20m session

 

[golvmopp]

5k jog with 3x100m sprints mixed in. The sprints kicked my ass and brought me down to a crawl.
My conditioning seems somewhat shot - wonder whether if it's because I haven't been jogging too often as of late, or because I've ramped up the strength regime?

 

[Flash_Monsta]

Congrats, man.

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*5
80*5
90*1 (quite possibly the slowest rep I've ever done)
90*F
80*3 (played it safe)

Worn out, plain and simple. Probably not used to the extra volume in the DB presses and rack pulls.

Seated DB press
30kg*7*2
30kg*5
30kg*6

Lat raises
10kg*12*3

Front raises
10kg*12*2

Paused DB flies
15kg*10
17.5kg*10
20kg*8
20kg*6*2

DB curls
22.5kg*7
22.5kg*6
20kg*8*2

Concentration curls
(some)

Squat
60*10
100*10
120*10
130*10
140*10

Went pretty good but I still have to stretch WAY more during the week.

Mustard-o-meter: 7/10

Still not back at 100% after the rest-week. We'll scale back accordingly!

Other:
- 3hr session
- cuppa black tea

 

[Indivdude]

Abduction may not be the only thing you have to worry about..

 

[golvmopp]

Congrats, man.

Thanks m8! I'll wait for you @ 150kg

 

[golvmopp]

Squat
60*5
100*5
120*5
140*5
160*5 -belt-
170*7*3 -belt-

Fairly good stuff. Been stretching a lot these past few days, gotta keep the good habit going.

Paused pullups
BW*5
+15kg*5
+20kg*5
+25kg*4
+25kg*3
+20kg*4
BW*7

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

Hard as SHIT

Mustard-o-meter: 7/10

Squats went well but the rest felt worn out.

Other:
- 1hr40m
- 1.5tbsp coffee

 

[golvmopp]

^Ha ha haaa, that's awesome.

Pullups
11, 8, 7, 6, 5

Squats
60kg x7
90kg x7
90kg x7
100kg x7
100kg x5
100kg x5
90kg x5

Benchpress
60kg x10
90kg x6
90kg x5
90kg x4
80kg x7
80kg x6
60kg x10

Right shoulder hurts at the far edge of the clavicle. S'pose my anterior deltoid needs some rest - it's been funny ever since the last 200 pushups. Gotta watch my form on those - I guess I'm flaring my elbows too much.

 

[Flash_Monsta]

Thanks m8! I'll wait for you @ 150kg

Don't hold your breath.

Edit. Just watched the video, dat bar speed, you've got more in you.

 

[golvmopp]

A couple of days hampered by poor diet and pains. Right shoulder is ghosting me, and I've got a superweird throbbing pain on the lateral side of the sole of my foot when I put weight on it. I have no idea where it comes from - those funky leather boots from Germany, or the last squat-workout? Oh well, yestedays pullups and today's figures:

August 30th 2010

Pullups
11, 8, 7, 5, 3



August 31st 2010

Benchpress
60kg x 10
90kg x 5
90kg x 5
90kg x 5
90kg x 4
90kg x 4
60kg x 10

SOHP
50kg x 5
50kg x 6
50kg x 6
50kg x 5
50kg x 5
40kg x 8

Barbell bicep curls
45kg x 5
45kg x 5
45kg x 5
45kg x 4
45kg x 4

Alternating
Cable tricep extensions
45kg x 12
45kg x 10
45kg x 10
45kg x 9
45kg x 9

and

Seated cable row
72kg x 12
72kg x 12
72kg x 12
72kg x 12
72kg x 12

 

[golvmopp]

DL
60*5 (SLDL)
60*5
100*5
140*3
160*3
180*1
200*1 -belt-
210*1 -belt-
220*F
160*1*2 -belt- (SLDL)

Again, too slow off the floor! Past the knees it's easy breezing but the start is hell. More SLDLs it is.

BB shrugs (off the floor)
160kg*20*2

Kroc rows
50kg*30 (right hand reset @ 26)

Paused SOHP
40*10
50*10
60*5 (right elbow started tingling - aborted set)

Paused squat
60*3
100*3
120*3
140*3
160*3 -belt-
160*

Mustard-o-meter: 7.5/10

Whiffing the 220 pissed me off, but there aint much to do except keep hammering the weak-spot and bring my SLDL up to par.

Other
- 1hr45m session
- tbsp coffee

 

[MusclesMarinara]

I see you're a push up monkey too. Here's a challenge I like to run myself every once in a while;
300 push ups for time. Under 20 mins is work.

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*5
80*5*2
60*10
60*9

Felt good!

Standing DB skullcrushers
35*8*3
30*9

Laying double-DB skullcrushers (I'm just gonna call these the double handjob from here on)
10kg*8*3

Paused DB flies
12.5*10
15*10
17.5*10
20*7
15*8

SLDL
60*5
100*5
120*3
140*3
160*2 -belt-

Squat
60*5
100*5
120*3
140*3
160*3 -belt-

Mustard-o-meter: 8/10

Zen-like session despite a preposterously lax diet with liberal amounts of alcohol consumed, and about five hours of sleep. All things considered a fantastic evening at the gym!

Other:
- no caffeine
- 2hr15m session

 

[golvmopp]

Did a 29km bike ride around the city yesterday. T'was nice. And that pushup-challenge sounds tough. Might have go give it a go. T

Today's harvest:

Deadlift
60kg x 10
110kg x 7
110kg x 7
110kg x 7
110kg x 7
110kg x 7
60kg x 10

SOHP
40kg x 10
55kg x 5
55kg x 5
55kg x 5
50kg x 6
50kg x 6
40kg x 7

Seated cable row (30 second breaks)
72kg x 12
72kg x 12
72kg x 12
72kg x 12
72kg x 12

Surprisingly good session. Good deadlifts! Mixed grip did the trick!

By the way, does it still count as one set if you readjust your grip, or is that considered a failed set?

 

[golvmopp]

Squat
60*5
100*5
120*5
140*5
160*5 -belt-
185*5 -belt- (something about the technique is off - gotta check my shoulder-rack!)
185*5 -belt- (first two were shit, fourth one flew up like crazy)
160*10 -belt-

Gotta work my form a bit to prevent a wonky barpath and shitty powerdevelopment. KEEP THE LATS FLEXED AND PULL THE BAR BACK!

Paused pullups
BW*14 (Rep PR at this weight)
BW*10
BW*8
BW*4

That 14 feels fucking awesome considering my all-time PR is 16 @ 91-ish kg.

Paused bench (feet up)
60*5
70*5
80*5
90*5
100*5
105*5 (last rep looked atrocious with my left foot floating off into the great abyss)

Lat raises
10kg*10
12.5kg*10*2
10kg*10

Front raises
10kg*12*3

SLDL
60*5
100*5
120*5
140*8

Mustard-o-meter: 9/10

Gotta keep hitting the pause squats to work on my form, because the kneecaving came back once I switched back to the stiff bar/steel plate combo. Great session though!

Other:
- 2hr45m session
- 2 cups black tea

 

[golvmopp]

Yesterday's harvest:

Benchpress
60kg x 10
90kg x 5
90kg x 4
90kg x 3
90kg x 3
90kg x 3
60kg x 10

Bent-over row
50kg x 10
55kg x 10
60kg x 6
60kg x 5

 

[golvmopp]

Morning weight: 100.6kg

Paused DB flies
12.5kg*10*2

Paused BP
60*5
70*5
80*5
90*5
100*5
110*5
115*5+F (had a spotter and got greedy. I'll take this F on the chin)
100*5*2 (paused and feet up)
100*8*2 (tng)

Paused DB flies
15kg*10
15kg*8

Standing DB skullcrushers
35kg*9
35kg*8
35kg*7

Double handjob
10kg*10
12.5kg*10*3

Tricep rope pulldowns
(bunch!)

DB curls
20kg*10
20kg*10
20kg*8
17.5kg*7

EZ-curls
(times infinity)

Deficit leg raises
15*2

Mustard-o-meter: 8.5/10

I might have whiffed the 6 @ 115kg, but the fun I had doing the retarded amount of "accessory" (read "beach muscle") work made up for it.

Other:
- 2hr45m session
- no caffeine

 

[golvmopp]

Today's harvest:

SOHP
20kg x 20
55kg x 7
55kg x 5
55kg x 4
55kg x 4
55kg x 3
20kg x 15

Barbell bicep curls
40kg x 9
45kg x 5
45kg x 5
45kg x 5
45kg x 4
45kg x 4

Seated cable row (30 second rests)
72kg x 15
72kg x 15
72kg x 15
72kg x 15
72kg x 15

 

[golvmopp]

SLDL
60*5
100*5
120*5
140*5
160*3*2 -belt-
150*5 -belt-
140*5 -belt-

BB shrugs
180*12*3 -belt-

DB rows
50kg*20*2

Paused SOHP
40*5
50*5
60*5
70*5
80*5

Squat
60*10
100*10
120*10
140*10 (easy peasy!)

Mustard-o-meter: 7.5/10

Head was absent and foggy but actual performance was good! Got through the entire session without employing headphones.

Other:
- 2hr session
- two cups of tea.

 

[golvmopp]

5k jog.

Feeling better.

 

[MilkManUK]

Nice work Golv.