PR Abducted by robots

[golvmopp]

Treadmill
1km @ 12.5kmh

Cossack squats
+10kg*7*3

Paused RDL
60*8
100*8
120*8*3

Seated cable row
70*15*3
50*15*2

Paused seated DB press
15*8
20*8
25*8*4

Lu raises
(Three sets)

 

[golvmopp]

Paused bench
40*8
60*8
80*8
100*7
100*7
100*6
80*10*2

Paused squat
60*3
80*3
100*3
120*3
140*3
150*3
160*2

Paused pullups
BW*10
BW*10
BW*8

Facepulls
(Four sets)

A few rotator cuff exercises

 

[golvmopp]

Paused DL
60*5
100*5
120*5
140*5
160*5
180*3

Paused SOHP
30*7
40*7
50*7
60*7
60*6

Seated cable row
~50*12*4

 

[golvmopp]

Paused squat
60*5
80*5
100*5
120*5
140*5
160*3
60*10 (tng)

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

Rear delt flies
(Four sets)

 

[golvmopp]

Paused seated DB press
15*8
20*8
25*8
32.5*5
32.5*4
32.5*4
25*8*3

Pullups
BW*5*3 (paused)
BW*10*2 (tng)

Seal rows
35*12
45*12*4

Seated cable rows

Facepulls

One-armed DB rows
42.5*10*3

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Plate OH and Lu raises warmup for the shoulders

Paused RDL
60*5
80*5
100*5
120*5
140*5
160*5 -belt-

Paused incline DB flies
20*8
25*8
32.5*8
40*7*2

DB lat raises
6kg*12*3

 

[golvmopp]

Treadmill
1km @ 10.5kmh

Paused pullups
BW*6*5

Paused SOHP
40*7
50*7
60*7*5

Paused squat
60*5
80*5
100*5
120*5
140*5

 

[golvmopp]

Treadmill
2km @ mixed pace (10.5-12.5kmh)

A bunch of shoulder stability exercises, some cossack squats and chinups.

 

[golvmopp]

Treadmill
2km @ 11kmh

Cossack squats
10kg*10*3

Laying deficit leg raises
BW*10*3

Laying Lu raises
8kg*8*3

Paused RDL
60*8
80*8
100*8

Paused squat
60*5*3

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Cossack squats
10kg*10*3

Shoulder warmup complex (adductions, ext.rotations, scapular pullups)

Paused SOHP
40*5
50*5*3
55*5*3
40*10

Lots of reps with perfect form ahead of me (with the odd foray into higher percentages) in all lifts...

Paused front squat
60*5*3

Paused pullups
BW*5*5

 

[golvmopp]

Treadmill
2km @ 10kmh

Core and back warmup

Snatch-grip deadlifts (SGDL)
60*5
80*5
100*5
120*5
140*5
160*5

BB shrugs
100*15*4

Paused incline DB bench
15*8
20*8
25*8
30*8
35*8
40*8
40*8
40*6

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Laying Lu raises and scapular pullups warmup

Paused pullups
BW*7*5

Paused SOHP
40*5
50*5
60*5*5

Paused squat
60*5
80*5
100*5
120*5

 

[golvmopp]

Treadmill
2km @ 10kmh

Core, adductor and shoulder warmup/stretch

Paused bench
60*10
80*10*4
80*8

Seated cable row
50*15*2

 

[golvmopp]

Treadmill
2km @ 10kmh

A few hip stretches

Paused squat
60*5
80*5
100*5
120*5
140*5
160*3
160*2
80*10 (tng)

Paused seated DB press
15*5
20*5
25*5
30*5*5

Plank
70 sec * 3

 

[golvmopp]

Deadlifts
60*10*2 (paused RDL)
60*7 (SGDL)
80*10 (paused RDL)
80*7 (SGDL)
100*5 (SGDL)
120*5 (SGDL)
140*5 (SGDL)
160*5 (SGDL)
170*3 (SGDL)
180*3 (SGDL)
100*10*2 (paused deficit RDLs)

Laying Lu raises shoulder warmup

Paused incline DB press
20*8
27.5*8
35*8
40*8
45*4
32.5*8*2

A set of tempo OH plate raises

 

[golvmopp]

Quick treadmill warmup

(Left achilles tendon was aching, so I cut the run short.)

Lu raise warmup

Paused SOHP
30*10
40*10
50*5
60*5
70*3*3
50*10

Paused front squat
60*5
80*5
100*5
120*3
100*5*3

Paused pullups
BW*8*4
BW*7

DB side raises supersetted w bicep curls
(three sets)

 

[golvmopp]

Front squat
60*5*2 (paused)
80*5 (paused)
100*3 (paused)
120*3 (paused)
130*3
140*1
145*1
130*3*2 (paused)
80*10

Paused bench
40*8
60*8
80*8
85*8*5

Wider grip. Bar a bit further up the chest. Good mustard.

Paused incline DB press
20*8
27.5*8
32.5*8*2

 

[golvmopp]

Treadmill
1km @ mixed pace

Left heel (medial side) still aching, taking the safe route.

Shoulder and hip warmup

Paused SOHP
30*10
40*10
50*5
60*5*5

Focusing on form and not compensating by arching my back excessively.


DB side raises
7*12*3

 

[golvmopp]

Kettlebell swings
(three rounds)

Laying plate OH leg raises supersetted w paused cossack squats (+10kg)

SGDL
60*8 (paused RDL)
60*5
80*5
100*5
120*5
140*5
160*3
180*2
190*2
180*3

Paused squat
60*5
80*5
100*5
120*5

Paused pullups
BW*10
BW*10
BW*10 (barely)

Some DB curls
(three sets)

 

[golvmopp]

Treadmill
1.1km @ 10kmh

Laying Lu raises supersetted w laying deficit leg raises
(three sets)

Paused incline DB press
15*8
20*8
25*8
30*8
35*8
42.5*5
42.5*4

Paused DB flies
11*8
12.5*8
15*8
17.5*8

DB side raises supersetted w double-paused plate OH raises.
(two sets)

Training is irregular but so is life. Just happy to get to the gym on a semi-regular basis.