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Bicycling
13km*2 + 10km

After work-gym

Rotator cuff complex supersetted w leg extensions

Hip abductor complex

Banded rear delt full circles

Front BB overhead lifts supersetted w ham curls
 
Did a few sessions of rehab in the past week. More logging ahead.

Bicycling
13km*2

Lunch gym

Paused BTN press
30*10
35*10
35*10
35*8
30*10*2

Deficit leg raises
BW*10*3

Paused seated DB press
12.5*10
15*10*3

Hanging leg raises
BW*10*3

After work-gym

Chin-ups
BW*5*7

Paused squat
40*5
60*5*7

Paused RDL
40*7
60*7*5

Standing ham curls

Mustard-o-meter: 7.5/10
 
Yesterday's session

Bicycling
13km * 2

Lunch gym

Paused squat
60*7*5

...supersetted with chin-ups (BW*5*5)

Paused deficit RDLs
60*7*4


After work-gym

Facepulls

Australian pullups
BW*12*4

DB rows
40*10*3

Rear delt DB flies

Hammercurls (supersetted w reverse hypers)

Concentration cuuuuuuuurls

Mustard-o-meter: 6/10
 
Lunch gym

Paused squat
60*8*5

... supersetted w cable flies

Paused deficit RDL
60*8*5

... supersetted w tricep extensions

Was spent after a tough day at work, so no after work-session.
 
Bicycling
13km * 2

Lunch gym

Paused BTN press
30*8
35*7
40*7*4
35*7

... supersetted w deficit leg raises
BW*12*4

Paused seated SB press
15*7
17.5*7
20*7*3

... supersetted w reverse hypers
BW*12*4

And a dropset of lateral DB raises


After work-gym

Cable-cross arm adductions supersetted with seated ab crunches

Plate overhead lifts supersetted w seated oblique crunches

Hammercurls supersetted w left tricep extensions (rehab)

Mustard-o-meter: 6.5/10
 
Last edited:
Bicycling
13km * 2

Lunch gym

DL
60*5
70*5
80*5
90*5
100*5*4
70*7*2 (Paused deficit RDL)


After work-gym


Banded full circles (front and back)

Wall deadlifts
12kg*12*3

Reverse hypers
BW*12*4

... supersetted w deficit leg raises

Back extensions supersetted w side crunches

DB rows
40*12*3

Rear delt DB flies

A two sets of seated cable rows...

Mustard-o-meter: 6/10
 
Bicycling
13km * 2

Lunch gym

One-armed tricep extensions supersetted w overhead plate lifts

Tricep extensions supersetted w a few more overhead plate lifts

Cable arm adductions supersetted w DB side raises


After work-gym

Low pec cable flies supersetted w lat pulldowns

High pec cable flies supersetted w straight lat pulldowns

A few plate front raises....

Mustard-o-meter: 5.5/10
 
Last edited:
Bicycling
13km * 2


Lunch gym

Paused SOHP
30*5
35*5
40*5
45*5
50*5
55*5
50*5
45*5
40*5
35*10
30*10

Paused seated DB press
15*8
17.5*8
20*8
22.5*6

Left shoulder feels much better now that I've been mindful of avoiding postural cues for thoracic outlet syndrome. Upper traps and neck are gonna need some targetted work.


After work-gym

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

One-armed tricep extensions/ham curls/deficit leg raises circuit
Four laps

Mustard-o-meter: 7/10

Felt great to move forward with the shoulders. I have a LOT of work ahead in many different ways, but at least now we're on the right path.
 
Treadmill
1km @ 12.5kmh

The big rotator cuff complex

SLDL
40*8 (Paused RDL)
60*8
70*8
80*8
90*8
100*8
90*8
80*8
70*8
60*8 (five shrugs per rep at the top)

Paused squat
60*8*5

... supersetted w plate overhead lifts (10kg*10*5)

Mustard-o-meter: 7/10
 
Crosstrainer
100kcal

DB side raises
5kg*12*4

...supersetted w chin-ups (BW*5*4)

Paused DB press
15*7
20*7
25*7*3

... worksets supersetted w pullups (BW*5*3)

Slow pushups
BW*5*4

...supersetted w ab crunches (BW*12*4)

Mustard-o-meter: 7/10
 
Impromptu outdoor gym session

Pullups
BW*5*4

... supersetted w paused pistol squats (Bw*3*4)

Paused dips
BW*3*3

Gonna need plenty of scapular stability exercises to unfuck my shoulders and wake up my muscles again.

Paused chin-ups
BW*5*4

... and a bunch of light overhead presses
 
Bicycling
11km

Full circles front and back, cossack squats warmup

Paused SOHP
30*5
35*5
40*5
45*5
50*5
55*5
60*5*3
40*10*2

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

Paused seated DB press
16*8
20*8
22*8
24*7

Mustard-o-meter: 6/10
 
Started off with some scapular activation and warmup.

Paused pullups
BW*7*5


Paused chinups
BW*5*5
BW*10 (tng)
BW*8 (pullups, tng)

Focusing on hard, symmetric grip activation prior to each rep is golden for good, even pulls.

Paused BTN press
30*5
35*5
40*5*4
30*12*2

Deficit leg raises and reverse hypers superset
BW*12*3

Ez curls and hammercurls

Mustard-o-meter: 7.5/10

Feels great to feel proper connection again!
 
Bicycling
11km

SLDL
40*10 (paused RDL plus shrugs)
60*10 (paused RDL plus shrugs)
60*10
70*10
80*5
90*5
100*5
110*5
100*5
90*5
80*10
70*10
60*10 (plus shrugs)

BB shrugs
60*12*4 (short rest)

Mustard-o-meter: 5/10

Poor sleep, admittedly.
 
Bicycling
13km * 2

Paused DB flies
6kg*7
9kg*7
12kg*7
16kg*7
20kg*7*3

Paused DB bench
20kg*7
22kg*7
24kg*7
26kg*7
28kg*7
26kg*7
24kg*7
22kg*7

Paused bench
60*8*3

Two sets of front plate raises supersetted w full can raises

Mustard-o-meter: 6/10
 
MilkManUK said:
I'm liking those front plate raises
Click to expand...

They're quite the spectacle. Full overhead plate raises are great for the traps too.

Bicycling
13km * 2

Lunch gym

Paused squat
60*7
70*7
80*7
90*7
100*7
110*7
120*7
100*7
80*7
60*7

Two sets of deficit leg raises supersetted w reverse hypers

After work-gym

Paused BTN press
30*7
35*7
40*7
45*7*3

... worksets supersetted w deficit leg raises (BW*15*3)

Squat
60*10
70*10*4

Oblique crunches
BW*10*3

Mustard-o-meter: 7/10
 
Bicycling
13km * 2

Lunch gym

Paused bench
60*8
70*8*4

Paused pullups
BW*8*4
BW*7

DB bench
20kg*10*3

... supersetted w DB side raises (6kg*10*3)


After work-gym


Hammercurls
15kg*12*4

...supersetted w rear delt flies (3kg*12*4)

Concentration hammercurls
11kg*10,9,8,7,6,5,4

Seated hammergrip rows
55kg*12*4

A few BB curls

Paused deficIt RDL
60*8
70*8
80*8*2

Mustard-o-meter: 7/10

Sore as fuck and trash bench, but getting the hang of training the DOMS away rather than sitting at home and feel sorry for myself.

 
Bicycling
13km * 2


Lunch gym

Paused squat
60*7
70*7
80*7
90*7
100*7
110*7
120*7
130*7*2
100*10*2 (tng)


After work-gym

Paused seated DB press
12.5*7
17.5*7
22.5*7
25*7
27.5*7
30*5*3

Paused SOHP
30*5
40*5
50*5*5
40*12 (tng)

Tng's are great for motion symmetry as that bounce will reveal any latent asymmetry.

Plate overhead raises supersetted w DB side raises

Mustard-o-meter: 7/10
 
Bicycling
13km * 2

Pullups (tng)
BW*10*4

... supersetted w DB side raises (6kg*12*4)

Chinups
BW*7*3

... supersetted w DB hammercurls (12.5kg*10*3)

Seated closegrip rows
55kg*15*2

Nice quick 30-minute session. Bish-bash-bosh.


After work-gym

BTN press (tng)
30*10
35*10
40*10*3

SLDL
60*7
80*7*3

Mustard-o-meter: 7/10
 
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