Abducted by robots

Treadmill
3km @ 11.2kmh (Vibrams)

Dead hangs w scapular retraction
- Great exercise for lower trap activation

Plate front/overhead raises, tib raises and paused pullups (BW*7, 7, 7, 6)

Leg raises/windshield wipers complex
(Two sets)

Front squats
60*10
80*10*3
 
Treadmill
2km @ 10.5kmh

Shoulder and core warmup

Paused BP
60*5
80*5
90*5
95*5
100*5
100*5
100*4

Found out I have been overcueing scapular retraction and external rotation in my bench for fucking years. Now I'm allowing the scaps to come forward while still tensioning the lower traps, allowing for a slight internal rotation, and bringing a whole lotta bicep and forearm tension into it. Feels great.
 
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Treadmill
2km @ 11.4kmh

Shoulder, core and tib warmup

Paused pullups
BW*10*3

DB full circle flies

DB curls
11kg*10
12.5kg*10
15kg*10*3

Jaw, tongue and neck posture combined with forearm flexion and a tiny bit of radial deviation avoids the hellish nerve impingement that has held my right arm back for a long time. Joy!

EZ curls supersetted w paused DB flies
(Two rounds)
 
Treadmill
2km @ 11kmh

Core, shoulder and tib warmup

Squat
60*5 (paused)
60*8
80*5 (paused)
80*8
100*3 (paused)
100*8
120*5
140*5
160*5 -belt-
180*5 -belt-

Lil foray into the higher percentages just to check things out. Felt pretty good.

Paused seated DB press
12.5*8
17.5*8
22.5*8
27.5*8*3

Tricep extensions and facepulls
 
Treadmill
2km @ 11.8kmh

Shoulder (paused plate OH raises, Lu raises, laying Lu raises), core warmup

Paused bench
60*5
80*5
90*5
100*5
105*5
100*8 (tng)

Paused incline DB press
35*10
35*10
35*9

Front squats
60*10
80*10
90*10

Focus more on lats and upper back tension than locking the hips out. Tight grip, elbows forward and up, slight bend at the knees. Good job overall!
 
Treadmill
2km @ ~11.6kmh

Shoulder, core and hip warmup

Squat
60*3 (paused)
80*3 (paused)
100*3 (paused)
120*3 (paused)
130*3 (paused)
140*3 (paused) -belt-
150*3*3 (paused) -belt-

Paused pullups
BW*10*3
 
Treadmill
2km @ 12.5kmh

Shoulder, core and tib warmup

Paused pullups
BW*10*3

Front squats
60*10
80*10
100*10
100*9
100*8

EZ curls
30kg*15
30kg*15
30kg*10

DB concentration curls
(A few sets)

Facepulls
(Four rounds)
 
Treadmill
2km @ 11.7kmh

Shoulder (plate OH raises, Lu raises), core and tib warmup

Laying Lu raises

Benchpress
60*5
80*5
100*8*3

Paused incline DB press
35*8*3

Seated cable row
75kg*12*3
 
Treadmill
2km @ 12kmh

Shoulder, core, tib and pec warmup

Bench
60*5 (paused)
80*5 (paused)
100*5
110*4*3

Incline DB press
42.5*5
37.5*8

Pressed for time...
 
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