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ONE HUNDRED PAGES OF LIFTING AND BANTZ

Crosstrainer
250kcal

Rotator cuff complex supersettes w KB cossack squats

Paused seated DB press
12.5*8
17.5*8
22.5*8
25*8*4

.... supersetted w three sets of DB suitcase bends

Paused pullups
BW*8*3

DB side raises supersetted w DB skullcrushers

Two sets of plate front raises supersetted w one-armed tricep extensions

Mustard-o-meter: 7.5/10
 
Last edited:
Treadmill
2.5km @ ~10.7kmh avg.

Rotator cuff complex supersetted w ball cossack squats

Pallof presses

Laying leg flutters
Five sets of 20 secs on 20 secs off.

Band pullaparts supersetted reverse hypers

Dips supersetted w hanging leg raises

Mustard-o-meter: 7.5/10

Quick session to work up a sweat and wake my core up.
 
Crosstrainer
200kcal

Rotator cuff complex supersetted w BW cossack squats

Squats
40*8
60*8
80*8
100*8
120*8
130*8 -belt-
140*8 -belt-
150*8 -belt-

Paused RDL
40*5
60*5
70*5
80*5
90*5

Seated cable row
40*10
50*10
55*10
50*10
40*10

BB curls dropset

Mustard-o-meter: 7.5/10
 
Stairclimber
100kcal

Crosstrainer
100kcal

Rotator cuff complex supersetted w plate cossack squats

Paused bench
40*8
60*8
70*8*2
80*8*2
70*8

Uneven (left dominant) and unstable in the right shoulder.

Paused incline DB press
20*8
24*8
28*8
32*8

Significantly more even than the barbell. Perhaps this is where I need to build strength first...

DB side raises supersettes w plate and DB front raises

Mustard-o-meter: 7/10
 
Crosstrainer
200kcal

Rotator cuff complex supersetted w plate lunges

SLDL
40*5
60*8
80*8
100*8
120*8*3

BB shrugs
120*12*3

DB rows supersetted w ham curls
3 rounds

DB curls supersetted w deficit leg raises
3 rounds

Mustard-o-meter: 6/10
 
Crosstrainer
200kcal

Rotator cuff complex supersetted w plate cossack squats

Paused seated DB press
12*5
16*5
20*5
24*5
28*5
30*5*3
24*10*2

Paused SOHP
30*10
40*10
50*10
50*8
40*8

DB side raises supersetted w pec fly machine

Mustard-o-meter: 7/10
 
Crosstrainer
200kcal

Laying leg raises
BW*12*4

Sit-ups
BW*15*3

Plank
1min*3

Side plank
40s*3

Banded side-steps

Paused pullups
BW*8*5

T-bar rows

Mustard-o-meter: 6/10
 
Crosstrainer
150kcal

Rotator cuff complex supersetted w ball cossack squats

Paused squat
60*7
80*7
90*7
100*7 -belt-
110*7 -belt-
120*7 -belt-
130*7 -belt-
100*10

Paused SLDL
40*5
60*7
80*7
100*7*3

Mustard-o-meter: 7.5/10

Revisited my old uni gym. Good times!
 
25/3/20

Crosstrainer
200kcal

Treadmill
2.3km, 163kcal (avg.11kmh)

Cossack squats supersetted rotator cuff complex

Paused seated DB press
12*8
16*8
20*8
24*8
28*8*4

Paused SOHP
30*5
35*5
40*5
45*5
50*5
55*5
60*5*3

Plate front raises supersetted w one-armed tricep extensions

Mustard-o-meter: 7.5/10

26/3/20

Treadmill
3.6km @ 10.5kmh (255kcal, 20:42)

Crosstrainer
110kcal

Rotator cuff complex

Pullups
BW*11*4

DB side raises supersetted w BB curls

Mustard-o-meter: 7/10

Quick but efficient session due to time constraints.
 
Crosstrainer
200kcal

SLDL
40*5
60*8
80*8
100*8
120*8*3
80*10*2

BB shrugs
80*12*3

Paused bench
60*5
70*5
80*5*3

Refound my old scapular positioning - much more stable and symmetric now, still a long way to go to old levels tho...

Supersetted w hanging leg raises

Paused DB flies supersetted w banded step-outs

Mustard-o-meter: 6/10
 
Crosstrainer
200kcal

Treadmill
1km @ variable pace (10.5kmh plus a couple of 40s sprints)

Rotator cuff complex supersetted w KB cossack squats

DB flies supersetted w banded step-outs

--break---

Bunch of ab excercises

A few front and side raises

Some hip adductor/abductor exercises

Mustard-o-meter: 6.5/10

Gonna have to perform some very specific rehabbing to unfuck my neural activation. The medial and minimal glutes in particular need to wake up, along with the lateral abdominals, and serratus anterior. Gotta look through all my motion patterns to disarm the hyperactive levator scapulas in particular.
 
Crosstrainer
200kcal

Rotator cuff complex supersetted w banded BW squats

Banded paused squat
40*8
60*8
80*8
100*8*3
80*8
60*8

This provoked minimal or medial glute nerve impingement in the right leg. Phenomenal exercise though - definitely a new staple to get me on track again.

Paused pullups
BW*5*7

Plate cossack squats
+15kg*8*3

Mustard-o-meter: 6.5/10
 
Last edited:
Stairclimber
150kcal

Crosstrainer
150kcal

Hanging leg raises (supersetted w dips)
BW*12*5
(BW*10*5)

Deficit leg raises (supersetted w DB flies)
BW*10*5
(14kg*10*5)

Banded step-outs (supersetted w plate front raises)
20m*5
(20kg*10*5)

DB side raises supersetted w reverse hypers
9kg*10*5
(BW*10*5)

Paused pullups
BW*8*2

Mustard-o-meter: 7/10
 
golvmopp said:
ONE HUNDRED PAGES OF LIFTING AND BANTZ

Crosstrainer
250kcal

Rotator cuff complex supersettes w KB cossack squats

Paused seated DB press
12.5*8
17.5*8
22.5*8
25*8*4

.... supersetted w three sets of DB suitcase bends

Paused pullups
BW*8*3

DB side raises supersetted w DB skullcrushers

Two sets of plate front raises supersetted w one-armed tricep extensions

Mustard-o-meter: 7.5/10
Click to expand...


I just changed my settings to 100 posts per page. So you are now only at 20 pages. So get back to work ya lazy fuck!
 
Lunchbreak session

Pullups (tng)
BW*10*3

supersetted with..

Dips
BW*10*3

------

After work-session

Stairclimber
100kcal

Back extensions (arms overhead)
BW*10
+2.5kg*10
+5kg*10*3

Wall deadlifts
BW*10
+12kg*10*4

Side crunches (in back extension rack)
BW*10*4

Hanging leg raises
BW*15*4

Reverse hypers
BW*12*4

Plank
60s*2

Side-plank
50s*2

Deficit leg raises supersetted w ball cossack squats

Mustard-o-meter: 7/10
 
Yesterday's session:

Lunch break-session

Four sets each consisting of...

Paused pullups
BW*5

Paused dips
BW*5

Hanging knee-raises
BW*8

Calf-raises
12 reps

------

Light evening calisthenics

Three laps along the following circuit:

Paused dips
BW*8

Squats
BW*10

Australian pullups
BW*10
 
Lunch calisthenics

Three laps of...

Pullups (Bw*10), dips (BW*10) immediately followed my hanging leg raises (BW*10), paused pistol squats (BW*3) and one-legged calf raises (BW*10)
 
Lunch quickie

Chin-ups
BW*10*2

Dips
BW*10*2

Hanging knee raises
BW*10*2

---------

Crosstrainer
200kcal

Treadmill
1.55km @ 10kmh (111kcal)

Rotator cuff complex supersetted w cossack squats

Hanging leg raises
BW*12*4

Chin-ups
BW*10*4

Mustard-o-meter: 7/10
 
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