PR Abducted by robots

Bicycling
13km * 2


Lunch gym

Deficit leg raises supersetted w reverse hypers
BW*10*3 each

Double crunches
BW*10 (+5 per side) * 4

... supersetted w arm internal rotations

Side crunches (with twist at the top)
BW*10*3
 
Bicycling
13km * 2

Lunch gym

SLDL
40*8 (paused RDL)
60*8 (paused RDL)
60*8
80*5
90*5
100*5
110*5
120*5
130*5
120*5
110*5
100*5 (+12 shrugs on last rep)
90*5 (+12 shrugs on last rep)
80*5 (+12 shrugs on last rep)
 
Treadmill
1km @ 10kmh

Dips
BW*10*5

Squat (tng)
60*10
70*10
80*10
90*10
100*10

Bench
60*8
70*8
80*8*3

DB flies
12*10*4

Pec fly machine
52kg*10*3

One-armed tricep extensions
Bunch

Mustard-o-meter: 6.5/10
 
Yesterday's token session

Paused pullups
BW*7*5

BB curls

Leg adductions and abductions
 
Bicycling
13km * 2

Lunch gym

Squat
40*5
60*5
80*5
100*5
110*5
120*5
130*5
140*5
145*5
140*5
100*10*2


After work-gym

Paused hammergrip pullups
BW*7*5

... supersetted w paused pushups (BW*10*5)

Australian pullups
BW*12*3

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

Rear delt flies
3kg*12*4

... supersetted w side crunches (BW*10*4)

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

Paused seated DB press
12.5*8
15*8
17.5*8
20*8
22.5*5
25*5
27.5*5
30*4
27.5*5*2
25*5
22.5*8

DB side raises
6kg*10
5kg*10
4kg*10
3kg*10


After work-gym

Paused SOHP
30*8
35*8
40*8
45*8
50*8*5
40*10*2 (tng)

Paused RDL
40*7
60*7
80*7
90*7
90*7
90*7 (+12 shrugs after last rep)
80*7 (+12 shrugs after last rep)
60*7 (+15 shrugs after last rep)

Plate front raises supersetted w DB skullcrushers

... and a few one-armed tricep extensions.

Mustard-o-meter: 7.5/10
 
Bicycling
13km * 2

Lunch gym

Pullups (tng)
BW*11*5

Dips
BW*7*4


After work-gym

Paused BTN press
30*7
35*7
40*7
45*7*4

Lat pulldowns
65*10*4

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


Lunch gym

Paused pushup plus
BW*12*5

... supersetted w reverse DB flies (3kg*12*5)

Deficit leg raises (BW*15*3) supersetted w side crunches (BW*10*3)


After work-gym

Dips
BW*10*5

DB flies
12kg*12
16kg*12*3

DB side raises
9kg*10*4

... supersetted w DB skullcrushers (28kg*12*4)

DB front raises
10kg*10*3

Mustard-o-meter: 7.5/10

Bench might feel like trash still, but today's exercises felt great in terms of scapular stability, so I look forward to racking up some air-time on these exercises.

 
Treadmill
1km @ 11kmh

SLDL
50*8*2 (paused RDL)
70*5*2
80*5
90*5
100*5
110*5
120*5
130*5
140*5

Hammergrip pullups
BW*8*5

Mustard-o-meter: 6/10
 
Morning jog
~2km

Bicycling
13km

Lunch gym

Squat
40*5
60*5
80*5
90*5
100*5
110*5
120*5
130*5
140*5
150*3
155*3
160*3
110*15


After work-gym

Paused pushup plus
BW*12*3

... supersetted w jackknives (BW*12*3)

Side crunches
BW*12*4

Dips
BW*10*3

Leg adduction/abduction machine supersets
41kg*10*4

Paused RDL
60*7 (+12 shrugs after last rep)
70*7 (+12 shrugs after last rep)
80*8 (+12 shrugs after last rep)

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

Lunch gym

Paused SOHP
30*7
40*7
45*7
50*7
55*5
60*5
65*5*3
45*10*2
40*10 (tng)

Tight grip with, activate the serratus anterior hard upon unracking, facilitate its function with a good posterior tilt of the thoracic spine. Elbows forward through the motion, push your head through the narrow passage between engaged upper traps.

Mustard-o-meter: 7.5/10
 
Bicycling
13km * 2

Lunch gym

Paused pullups
BW*7*6

.... supersetted w BW cossack squats and TFL standing leg raises

Overhead cable pullovers
(For the sake of upper traps)


After work-gym

Paused BTN press
30*8
35*8
40*8
45*8
50*8*3

Squat
50*10
60*10
70*10
80*10
90*10

BB curls
30*12
35*12*2
30*10

Rear delt DB flies
4kg*12*3

... supersetted w hammercurls (14kg*12*3)

Mustard-o-meter: 7.5/10
 
Bicycling
13km

Lunch gym

Snatch-grip deadlifts (SGDL)
40*5 (paused RDL)
60*5 (paused RDL)
60*5
70*5
80*5
90*5
100*5
110*5
120*5
120*5 (DL)
130*5 (DL)
120*5 (DL) (+5 shrugs after last rep)
110*5 (DL) (+5 shrugs after last rep)
100*5 (DL) (+5 shrugs after last rep)
80*10 (DL) (+10 shrugs after last rep)
80*15 (shrugs)
60*15 (shrugs)


After work-gym

Pullups (tng)
BW*7*4

... supersetted w paused dips (BW*7*4)

Jack knives supersetted w laying side crunches
BW*15*2

Mustard-o-meter: 6/10
 
Last edited:
Yesterday's lunch gym

Squat
60*10
80*10
100*10
110*10
120*10
130*10*3
100*10
 
Bicycling
13km * 2

Lunch gym

Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*5
65*5
70*5*3
50*10
40*10

... five sets of BW cossack squats thrown in for the sake of mobility in between.

Hanging leg raises supersetted w side crunches
BW*15*2

After work-gym

Paused seated DB press
14*10
18*10
22*10
24*10*3

DB side raises
9kg*12
10kg*12*3
6kg*10 (dropset)

DB skullcrushers
30kg*10
34kg*10*2

DL
60*5
80*5
100*5
120*5
140*5
160*5
140*5

Front DB raises supersetted w tricep extensions

Mustard-o-meter: 8.25/10
 
Bicycling
13km * 2

Lunch gym

Pullups
BW*18 (AMRAP)
BW*9*4

... supersetted w standing firehydrants and standing leg raises

Hammercurls
15kg*12*4
(+3 dropsets)

After work-gym

Seated close-grip cable row
50*12
55*12
60*12
65*12
70*12
60*12
50*12

Back extension w arms overhead
BW*12*4

Good for the lower traps!

Squat
60*10
80*10*4

... supersetted w rear delt DB flies (5kg*10*4)

DB skullcrushers
32*12*4

Wanna get some extra upper trap and overhead stability work in. With the correct cues (upward shrugs, press the weight toward the ceiling, clamp around the handle, pinch the elbows and shoulders forward and together through the motion) this murders the tris.

Concentration curls
12kg*10*3

Reverse EZ-curls
20kg*10*3

Mustard-o-meter: 8/10
 
Bicycling
13km * 2

Lunch gym

Paused bench
40*8
60*8
70*8
80*8
90*8*4
80*8
60*8


After work-gym

Paused DB flies
12*7
16*7
20*7*3

Dips
BW*10*4

Pec fly machine
A few sets

Leg adductions/abductions
36kg*10*3

One-armed tricep extensions
(Bunch)

... supersetted w hanging leg raises (BW*10*4)

Mustard-o-meter: 7.5/10

I have a LOT of low intensity volume to plow through on the bench to really get into things, but it felt great to be able to unfuck that lift with proper form cues. Core tension, let it bleed through the obliques to the serratus anterior!
 
Bicycling
13km * 2

Lunch gym

DL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*5
120*5
140*5
160*5
170*5
100*10*2 (SLDL)

Had a hard time maintaining core tension.

After work-gym

Paused BTN press
30*5
35*5
40*5
45*5
50*5
55*5*3
40*10*2

Paused pullups
BW*5*5

Paused RDL
40*5
60*5
80*5*3

Paused bench
60*8
70*8
80*8

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

Lunch gym

Squat
50*5
70*5
90*5
110*5
130*5
150*5*5

Deficit leg raises
BW*15*3

After work-gym

Overhead back extensions
BW*12
+10kg*10*3

Paused squat
60*5
70*5
80*5
90*5
100*5*3

Paused RDL
60*7
70*7
80*7
90*7 (SLDL, 5 shrugs w each rep)

Crunches/side crunches
BW*15*2

Mustard-o-meter: 8/10
 
Bicycling
13km * 2


Lunch gym


Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*5
65*5*5
45*10

DB side raises
10kg*10*5
(+2 dropsets)
 
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