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Bicycling
13km

Lunch gym

DL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*5
120*5
140*5*5

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

BB shrugs
140*10
120*10
100*10
80*15
60*15

Mustard-o-meter: 7.5/10

Surprisingly good oomph on the dips, felt smooth as butter.
 
Bicycling
14.5km*2

Lunch gym


Paused squat
60*7
70*7
80*7
90*7
100*7
110*7
120*7
130*7
140*7


After work-gym

Paused pullups
BW*8*6

Paused seated DB press
12*8
16*8
20*8
24*8
28*8*3

BB curls
(a few sets)

Mustard-o-meter: 7/10

A LOT of water under the bridge between this session and the last, but finally back in the gym.
 
Bicycling
14km * 2

Lunch gym

Paused bench
40*8
60*8
70*8
80*8
90*8*3
80*7

.... supersetted w paused hammergrip pullups (BW*8*4)


After work-gym

Paused DB flies
12*8
16*8
20*8
22*8*3
18*8*2

DB side raises
10kg*12*4

Tricep extensions
(bunch)

DB front raises
12kg*12*3

Mustard-o-meter: 6.5/10
 
Bicycling
14km * 2

Lunch gym

SLDL
40*8 (paused RDL)
60*8 (paused RDL)
60*8
80*8
100*8
120*8
130*8*3

Mustard-o-meter: 7/10
 
Bicycling
14km * 2

Lunch gym

Paused squat
60*5
70*5
80*5
90*5
100*5
110*5
120*5
130*5*5


After work-gym

Paused deficit RDL
60*5
70*5
80*5
90*5
100*5
110*5
120*5
110*5
100*5

Wall deadlifts supersetted w KB reachups
4 sets

Oblique crunches supersetted w side leg raises
4 sets

EZ curls
35kg*12*3
30kg*12

Reverse EZ curls
17.5*10*5

Mustard-o-meter: 7/10
 
Bicycling
14km * 2

Lunch gym

Paused SOHP
30*5
40*5
50*5
55*5
60*5
65*5
70*5*3
50*10*2

... supersetted with...

Paused DB flies
12.5*8
15*8
17.5*8
20*8*3


After work-gym

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

Squat
60*10
70*10
80*10
90*10
100*10*3

DB side raises
10kg*12*5

Pushups supersetted w side crunches

One-armed tricep extensions
(Bunch)

Mustard-o-meter: 8/10
 
Last edited:
Bicycling
14km * 2

Lunch gym

Pullups
BW*12*5

... supersetted w dips (BW*10*5)

Rear delt DB flies


After work-gym

DB rows
15*12
22.5*12
30*12
37.5*12
45*12*4

Seated cable row
50*10
60*10
70*10
80*10*3
60*10*3

Paused bench
40*5
60*5
70*5*2
80*5*3
90*5*3
95*5*3

Mustard-o-meter: 7.5/10

Budding shoulder bursitis...
 
Bicycling
14km * 2

Lunch gym

DL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
70*5
80*5
90*5
100*5
110*5
120*5
130*5
140*5
150*5
160*5

Too fuckin tired for after work gymming today.
 
Gonna rest the shoulder for a while, and give my cardio and running step some much needed love and attention in the meanwhile.

Bicycling
14km * 2

Lunch gym

Treadmill
3.8km @ 11kmh in 20:05 (last 3 mins @ 14kmh)

Plate reachups supersetted w oblique crunches.

Mustard-o-meter: 8.5/10
 
Bicycling
14km * 2

Lunch gym

Paused squat
40*7
60*7
80*7
100*7
120*7
130*7
140*7*2

... supersetted with...

Seated cable row
45*10
50*10
55*10
60*10
65*10
70*10
75*10
80*10*2

Mustard-o-meter: 7.5/10
 
Porch_Rabbit said:
Still going strong I see. You in peak shape currently? (Compared to other years)
Click to expand...

Thanks for the kind words, hombre! Wouldnt say I'm in peak shape, but probably better than I think given that a LOT of stress over the past years and sizable sleep deficit probably has me lugging around a bunch of extra waterweight that's starting to come off slowly now that I'm getting into healthier sleep habits and have more time and energy to spend on myself. Currently fighting a probable case of shoulder bursitis too but I'm in the process of resolving that. How are you doing man?

Bicycling
14km * 2


Lunch gym

Treadmill
3km @ 11.5kmh (15:50, 212kcal)

Plate reachups (15kg*15*3) supersetted w oblique crunches (10*3)

Leg flutter kicks (20*3)

Side crunches (10*3)
 
Lunch gym

Treadmill
2km @ 11kmh

Paused slow pullups
BW*6*4

... supersetted with...

Paused slow dips
BW*6*4

Hammercurls


After work-gym

Paused slow squat
60*5
70*5
80*5
90*5
100*5
110*5
120*5
110*5*3

Pushups
12*5

(Three sets slow, two sets fast)

Mustard-o-meter: 7/10
 
Bicycling
14km*2

Lunch gym

Treadmill
1km @ 12kmh

Paused DB flies
12kg*10*5

...supersetted w deficit leg raises (Bw*10*4)
 
Bicycling
14km * 2

Lunch gym

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

After work-gym

Core exercises in droves
(Supersetted leg lift variations, reachups, crunches, oblique crunches, reverse hypers, etc.)

Squats
60*10
70*10
80*10
90*10
100*10

Mustard-o-meter: 6.5/10

Shoulder acting up but feels good to get a move on again.
 
Shoulder's been a real nuisance but activating the upper trap helps a lot with alleviating pain. Let's see if I can incorporate those cues into all exercises to avoid pain.

Rotator cuff and shoulder warmup

Paused SOHP
30*5
35*5
40*5*2
40*10*4

Paused pullups
BW*5*5

Deadlifts
60*5
80*5
100*5
120*5
140*5
100*5*3 (paused)
 
Squat
60*7 (paused)
70*7 (paused)
80*7 (paused)
90*7 (paused)
100*7 (paused)
110*7 (paused)
120*7
130*7
140*7*3
100*5*3 (paused, super slow eccentric)

Pullups
BW*7*5

Plank
1 min * 3

Mustard-o-meter: 7/10

New mentality moving forth because the old one had me trying to stare a brick wall down with the amount of volume I tacked on.

Also, might have found an alternative hyporhesis for the shoulder - tight teres minor and infraspinatus. They're sore as FUCK, and I didnt have to address them for long before the painless shoulder ROM increased.
 
Last edited:
Rotator cuff complex

Paused dips
BW*8*4
BW*5

Paused DB flies
8*10
10*10
12*10
16*10*3

Paused bench
60*7*2
70*7"2
80*7*2

More bench and pushups, obviously.

DB front raises
7*12
8*12
9*12
10*12*3

DB side raises
6*15
7*15
8*15
7*15
6*15

Mustard-o-meter: 6/10
 
Last edited:
DL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*5*2
120*5*2
130*5*2
140*5*5
100*10*2 (SLDL)

BB shrugs
100*15*4

Cable rows supersetted w deficit leg raises

Abs complex

Mustard-o-meter: 7.5/10
 
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