Abducted by robots

Paused DL
40*5 (paused RDL)
40*5
60*5 (paused RDL)
60*5
80*5 (paused RDL)
80*5
100*5 (paused RDL)
100*5
120*5
130*5
140*5
150*5 -belt-
160*5*3 -belt-
100*10*2 (paused deficit RDL)

BB shrugs
100*15*4

Paused squat
40*5
60*5
80*5
100*5
120*5
130*5 -belt-

Traps and shoulders complex

Core complex
 
Treadmill
2km @ 10.5kmh

Paused DB flies
5kg*10
8kg*10
11kg*10

Paused bench
60*5
75*5
85*5
95*5
105*5*3
110*2
115*2
120*1
85*10*2

Dips
BW*12
BW*10
BW*10
BW*9

Tricep extension variations
 
Squat
60*5 (paused)
60*5
80*5 (paused)
80*5
100*5 (paused)
100*5
120*5 (paused)
120*5
130*5
145*10*3 -belt-
100*10*2 (paused)

Paused deadlifts
60*5
80*5
100*5
120*5
140*5
150*5

Paused DB flies supersetted w deficit leg raises (BW*10*5)
11*10
15*10
17.5*10
20*10*2
 
Last edited:
Treadmill
1.5km @ 11kmh

Rotator cuff warmup

Paused SOHP
30*7
40*7
45*7
50*7
55*7
60*7
65*7
70*7
70*6
50*12*3

Paused seated DB press
15*10
20*10
25*8*3

A couple of laps of lunges

Plate overhead raises
10kg*15*3

Abs complex and banded rear delt/trap work
 
Paused DL
40*8 (paused RDL)
60*8 (paused RDL)
60*8
80*5
100*5
120*5
140*5
150*3
160*3 -belt-
175*3*5 -belt-

BB shrugs
160*10
140*10
120*10
100*10
80*10
60*10

Deficit leg raises supersetted w reverse hypers
(Three rounds)

Kroc rows
45*25
45*25

Banded full circles, front and back
(Three sets)
 
Banded shoulder/trap work

Laying DB full circles

DB side overhead raises

Paused bench
40*10
60*10
75*10
90*7
100*5
105*3
110*3
112.5*3*4
90*10

Paused incline DB press
15*8
20*8
25*8
30*8
35*8*3

Plate overhead raises supersetted w DB side overhead raises and banded rear delt/trap work

One-armed tricep extensions
 
Cossack squat and hip stretch warmup

Squat
60*7 (paused)
80*7 (paused)
100*7 (paused)
120*7 (paused)
130*7 (paused)
140*5 (paused)
155*10*3 -belt-

Paused SOHP
30*10
35*10
40*10
45*10
50*10
55*10
60*10

Paused pullups (top and bottom, as always when paused)
BW*10*3

Banded full circles (front and back)

Abs complex

A few laps of banded walkouts for the hips
 
Last edited:
Lunch session

Paused DL
40*5 (paused RDL)
40*5
60*5 (paused RDL)
60*5
80*5 (paused RDL)
80*5
100*5
120*5
140*5
160*3 -belt-
170*3 -belt-
180*2 -belt-
190*2*5 -belt-

AW session

Banded full circles (front and back)
Three sets

Paused seated DB press
15*5
17.5*5
20*5
22.5*5
25*5
27.5*5
30*5
32.5*5
35*5
35*5
35*6(+1 with some assistance from spotter)

Kroc rows
45kg*27
45kg*20
45kg*12

Seated hammergrip rows
50*10
60*10
70*10
80*10
90*10*3

... top sets supersetted w banded walkouts
 
Banded full circles and DB flies warmup

Paused bench
40*5
60*5
70*5
80*5
90*5
100*5
105*5*3

Paused incline DB press
15*5
20*5
25*5
30*5
35*5
40*5*3

Laying and standing DB full circles
(three rounds)

Not the best session but went in and punched the clock regardless.
 
Hip, core and shoulder warmup

Squat
60*10 (5 paused, 5 tng)
80*10 (5 paused, 5 tng)
100*10 (5 paused, 5 tng)
120*10 (5 paused, 5 tng)
135*5
150*5 -belt-
165*10 -belt-
165*10 -belt-
165*9 -belt-
165*10 -belt- (bit of a questionmark on this one. Bar came to a stop and spotter touched my side)

Paused pullups
BW*8*4

Banded walkouts supersetted w leg raises
 
MilkManUK said:
That's some good squatting Golv!
Click to expand...

Thanks homes!

Full circles back (banded), standing (DB) and laying (DB)

Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*5
65*5
70*5
75*5
80*3*5
50*12*2

Paused front squat
50*5
60*5
70*5
80*5
90*5
100*5*3

Paused seated DB press
15*5
20*5
25*5
27.5*5
30*5
32.5*5
35*4

Banded back and laying DB full circles
 
Treadmill
2km @ ~10.5kmh

External rotator cuff, arm adduction and scapular pullup warmups

Paused pullups
BW*5
+6kg*5
+10kg*5
+15kg*5*5
BW*10*3 (tng)

Seated narrow-grip rows
60kg*10
70kg*10
80kg*10
90kg*10*2

Seated lat pulldowns
70kg*10*3

Enormous amounts of bullshit banter with a new gym bro, so not the most efficient session
 
golvmopp said:
Enormous amounts of bullshit banter with a new gym bro, so not the most efficient session
Click to expand...

Seeing as all my weights sessions have been exclusively at home in the garden for the past 2 years, I sometimes miss this. Not often, but sometimes.
 
MilkManUK said:
Seeing as all my weights sessions have been exclusively at home in the garden for the past 2 years, I sometimes miss this. Not often, but sometimes.
Click to expand...

Get back into it, time and funds permitting. It's fucking great.

Paused DL
60*5 (SLDL)
60*5 (paused RDL)
60*5
80*5 (SLDL)
80*5 (paused RDL)
80*5
100*5 (SLDL)
100*5 (paused RDL)
100*5
120*5
140*5
160*3 -belt-
180*1 -belt-
190*1 -belt-
200*1*3 -belt-
180kg*5 -belt-

Duck walks supersetted w banded walkouts
(Three rounds)

Leg extensions
+15kg per leg*10
+20kg per leg*10
+25kg per leg*10*2

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

Banded full circles, front and back
(Three rounds)
 
A week of mobility and prehab to look forward to.

Shoulder complex
- Banded full circles
- Side overhead DB raises
- Scapular pullups

Hip complex
- Gravity stretching
- Cossack squats
- Banded walkouts

Abs complex
- Laying leg raises
- Oblique crunches
- Side crunches (two variations)
 
Shoulder complex
- Banded rear full circles
- Laying DB full circles
- Standing DB side overhead raises
- Side DB raises
- Paused DB flies (stretching purposes)
- Laying rear DB full circles

Low/mid back complex
- Back extensions
- Wall deadlifts
 
Shoulder complex
- Rear banded full circles
- Front banded full circles
- Side DB overhead raises

Rotator cuff complex
- Banded external rotations
- Banded internal rotations
- 90-degree banded external rotations
- 90-degree banded internal rotations
- Full can raises

Hip complex
- Cossack squats
- Seated leg raises (over a kettlebell)
- Straight-leg glute raises
- Lateral glute raises

Random stuff
- DB Y-raises
- Reverse hypers
- Deficit leg raises
 
Thursday's session:

Shoulder complex:
[- Rear banded full circles
- Banded internal rotations
- Banded external rotations
- Front banded full circles] - superset
- 90-degree internal rotations
- 90-degree external rotations
- Full can raises
- Arm adductions

Hip complex
- Banded walkouts
- Duck walks
- Seated leg raises (over KB)
- Straight leg glute raises
- Lateral bent-leg glute raises
 
Shoulder complex
- Rear banded full circles
- Front banded full circles
- External rotations
- Internal rotations
- 90-degree external rotations
- 90-degree internal rotations
- Full can raises
- Arm adductions

Core complex
[- Deficit leg raises
- Reachups
- Oblique crunches
- Side crunches] - superset

Back complex
- Back extensions
- Wall deadlifts
 
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