PR Abducted by robots

[golvmopp]

Squat
60*5
80*5
100*5
120*5
140*5
160*5 -belt-
170*5 -belt-
180*5 -belt-
140*10

DB bench
17.5*7
22.5*7
27.5*7
32.5*7*3

BB curls
30*12*3

Mustard-o-meter: 7.5/10

Trounced this morning's defeatism and knocked off a good session despite getting to the gym late.

 

[MilkManUK]

Nice squatting golv.

 

[golvmopp]

Nice squatting golv.

Cheers homie!

Paused SOHP
30*8
40*8
45*8
50*8
55*8
60*8*3
40*10*2

Paused seated DB press
15*7
20*7
25*7*2

...supersetted with...

SLDL
60*5
80*5
100*5
120*5
130*5

DB side raises supersetted w one-armed tricep extensions

Mustard-o-meter: 7.5/10

 

[golvmopp]

Paused pullups
BW*8
+5kg*8
+10kg*8*4

Front squat
60*5
80*5
90*5
100*5*2

(Cracked the rack position-code! Treat it as an SOHP, just bring the elbows further forward and up)

... supersetted with deficit leg raises (BW*12*5)

Hammercurls supersetted with rear delt DB flies

Treadmill
1km @ 12kmh

Mustard-o-meter: 7/10

 

[golvmopp]

Treadmill
1km @ 12kmh

Paused bench
60*10
70*10
80*10
90*10*3
60*10*2 (feet up)

Paused DB flies supersetted w one-armed tricep extensions

Side crunches

BB front raises supersetted w DB side raises

Mustard-o-meter: 7/10

 

[golvmopp]

DL
40*5 (paused RDL)
60*5 (paused RDL)
60*5 (SLDL)
60*5
80*5
100*5
120*5
140*5
150*3 -belt-
160*3 -belt-
170*3*8 -belt-

SLDL
100*8*3

... supersetted w BB shrugs
100*10*3

Paused SOHP
30*8
40*8
50*8*3

Mustard-o-meter: 8/10

Fuckin great pulling session. This probably is the way forward - medium intensity sets with high cumulative volume does wonders for greasing the groove.

 

[golvmopp]

Squat
60*5 (paused)
60*5
80*5 (paused)
80*5
100*5 (paused)
100*5
120*5
140*5
150*5*5

Paused DB bench
12.5*7
17.5*7
22.5*7
27.5*7
32.5*7
35*7*3

... supersetted w deficit leg raises
BW*10*4

Side crunches supersetted w DB curls

Mustard-o-meter: 7.5/10

Very good session considering how I skimped on the sleep. Grateful for the way my body has had patience with me as of late.

 

[golvmopp]

Paused SOHP
30*5
35*5
40*5
45*5
50*5
55*5
60*5
65*5*5
45*10*2

SLDL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*5
120*5
130*5

... supersetted w paused seated DB press
15*5
20*5
22.5*5
25*5
27.5*5
30*5

Rear delt DB flies

Mustard-o-meter: 6.75/10

 

[golvmopp]

Paused pullups
BW*8*5

Sick pump from the start at medium tempo that quickened as sets wore on.

Paused front squats
60*5
70*5
80*5
90*5
100*5*3

Seated hammergrip rows
45*12
55*12
65*12*3

DB curls
15*10*3
12.5*10*2
(+2 dropsets)

Mustard-o-meter: 7.25/10

 

[golvmopp]

Paused dips
BW*8*5

Paused bench
60*10
70*10
80*10*4

... supersetted w deficit leg raises (BW*10*6)

Paused DB bench
20*7
26*7
32*7*2

Plate front raises
20kg*8*4
10kg*10

... supersetted w one-armed tricep extensions

Treadmill
1km @ 12.5kmh

Mustard-o-meter: 6.5/10

 

[golvmopp]

Did a few DLs up to 150kg and paused RDLs yesterday - was interrupted by the gym closing.

 

[golvmopp]

Squat
60*10
80*10
100*10
120*10
140*10*3
100*10 (dropset)
60*10 (dropset)

Dips
BW*10*4

... supersetted w leg extensions

DB bench
20*10
26*10
32*7*3

Side crunches supersetted w laying leg raises
Three rounds

Mustard-o-meter: 7/10

 

[golvmopp]

Paused SOHP
30*10
40*10
50*5
60*5
65*3
70*3*5
45*10*2

Paused deficit RDL
40*8 (+10 shrugs)
60*8 (+10 shrugs)
80*8 (+10 shrugs)
100*8*3 (+10 shrugs each)

... supersetted w paused DB press
18*8
22*8
26*8*3

DB side raises supersetted w one-armed tricep extensions

Mustard-o-meter: 8/10

 

[golvmopp]

Paused pullups
BW*7*7

DB rows
26*10
34*10
40*10*3

Seated cable rows
40*12
50*12*3
40*12

DB curls supersetted w rear delt DB flies

Reverse DB curls

Treadmill
1.5km @ 11kmh

Mustard-o-meter: 7.5/10

 

[golvmopp]

Rotator cuff warmup

Paused bench
40*10
60*10
70*10
80*10
85*10*5

Incline DB bench
24*8
30*8*5

Hanging leg raises
BW*10*4

Front squats
60*7
70*7
80*7
90*7*2

Mustard-o-meter: 7/10

 

[golvmopp]

Deadlifts
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*5
120*5
140*5
150*5
160*5
170*3 -belt-
175*3*8 -belt-
120*8*2 (SLDL)

Paused SOHP
30*8
40*8
50*8*3

Mustard-o-meter: 7/10

Glad to cap off a long arduous week in this fashion.

 

[golvmopp]

Paused front squat
60*5
70*5
80*5
90*3
100*3*3
110*1
115*1*3
100*5*2

Deficit leg raises supersetted w side crunches

Abs complex

Mustard-o-meter: 7.5/10

Good session considering three hours of sleep.

 

[golvmopp]

Paused SOHP
30*8
40*8
45*8
50*8
55*8
60*8*5
40*10*2

DB side raises
8kg*12*5

DB skullcrushers
8kg*12*3

Mustard-o-meter: 7/10

 

[golvmopp]

Slow paused pullups
BW*7*5

Paused front squat
60*7
70*7
80*7
90*7
100*7*3

These are clicking hard now - everything unlocked with the rack position. Just a matter of patience and volume now - I have friends' PR's to break.

DB hammercurls
(17.5*12/12.5*10) dropsets * 3

Mustard-o-meter: 7.5/10

 

[golvmopp]

Treadmill
1.1km @ 13.5km (5:00min)

Paused dips
BW*10*5

Incline DB press ...
22.5*8
27.5*8*5

... supersetted w paused RDLs
50*5
60*5
70*5
80*5
90*5
100*5

Mustard-o-meter: 7/10

Short and sweaty session due to life getting in the way.