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PR Abducted by robots

Got wiped out by too much social stuff over the weekend, checked off the presents for Christmas on Monday and got lost in distractions on Tuesday with a wonky circadian rhythm to boot. Grateful for today's sessions putting me in the right direction!


Treadmill
2km @ 9.5kmh

Light core and hip warmup

Paused DL
60*5 (paused RDL)
60*5
100*5 (paused RDL)
100*5
130*5 (paused RDL)
130*3
160*3
180*3*3 -belt-

One-armed DB rows
45*12*3
 
Treadmill
2km @ slow mixed pace

Ankles and hips felt like ass so I slowed down the pace to at least get the distance right. Felt good to adapt to the resistance instead of whiteknuckling through it, like I would have in the past, likely at the cost of the rest of the session.

Hip and core warmup

Front squat
60*5 (paused)
80*5 (paused)
100*3 (paused)
120*3
140*2
150*1 -belt-
155*1*2 -belt- NEW 1RM

Technically a new 1RM, but I've never really pushed front squats. Thought I could eek out a 160 but there was just too much cumulative stress over the past week. We'll probably focus on greasing the groove til' the holidays are over.

Paused squat
100*5*3

Paused seated DB press
17.5*10
22.5*10
25*10*3
 
Last edited:
Outdoor session

Paused pullups
BW*5*3

Paused dips
BW*5*3

Afternoon gym session

Paused bench
60*8
80*8
100*8*3
80*10*2 (tng)

Pec deck machine
20*10*3

Reverse flies machine
10*10
15*10*3

Alternating DB curls
17.5*10*3

DB side raises
8kg*10*5
 
Treadmill
2km @ 9.5kmh

Core and hip warmup

Front squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*3
140*4+F -belt- (hit the safety bar and lost balance)
140*5 -belt- NEW 5RM!
140*4 -belt

Paused deficit RDL
60*8
100*8*3

Pullups
BW*6*5
 
golvmopp said:
To keep track of myself, and receive critique by those who know better.

Weight: 211lbs (95.6kg) (August 13th, 2010)
Update: 89.3kg (June 23rd, 2011)
Update: 100kg (September 18th, 2011)
Update: 109kg (April 26th, 2013)
Update: 96.4kg (July 4th, 2013)
Update: 93.0kg (August 1st, 2013)

Height: 6'3" (192cm)
Age: 24.

Maxes and 2013 goals:

Deadlift: 205 (225kg)
Squats: 185 (205kg)
Benchpress: 125kg (140kg)
SOHP: 85kg (95kg)
Pullups: BW - 16 (20)


------------




Latest workout-journal entries to get you all up to speed:


July 26th

Barbell curls 88lbs (40kg): 9, 7, 6, 6, 6

Bent-over tricep extensions 100lbs (45kg): 12, 11, 10, 10, 8

Upright cable rows 100lbs (45kg): 12, 12, 12, 12, 12


July 28th

Barbell curls 88lbs (40kg): 9, 7, 6, 5, 5

SOHP 55lbs (25kg): 20, 20, 20, 20, 20

Bent-over rows 100lbs (45kg): 10, 10, 10, 10, 10


July 31st

Benchpress 175lbs (80kg): 8, 6, 5, 6, 4

Squats 132lbs (60kg): 10, 10, 10, 10, 10

SOHP 55lbs (25kg): 20, 20, 20, 10


August 3rd

SOHP 55lbs (25kg): 10, 10, 10, 10, 10

Lateral raises 22lbs (10kg): 10, 10, 10, 10, 8

Barbell curls 88lbs (40kg): 10, 8, 7, 6, 5

Standing tricep extension 100lbs (45kg): 20, 20, 20, 20, 15

Facepulls 100lbs (45kg): 10, 10, 10, 10, 10


August 7th

Benchpress 175lbs (80kg): 8, 7, 6, 6, 5

Squats 155lbs (70kg): 10, 10, 10, 9

Bent-over rows 110lbs (50kg): 10, 10, 10, 10, 10

Seated cable rows 160lbs (72kg): 15, 15


August 11th

Barbell curls 88lbs (40kg): 10, 8, 7, 7, 6

SOHP 88lbs (40kg): 10, 9, 8, 8, 7

Lateral raises 22lbs (10kg): 10, 10, 9, 7, 6

Deadlift 200lbs (90kg): 5x5

Bent-over tricep extensions 100lbs (45kg): 10, 10, 10, 8, 8


Shit, I can already tell that I need to revamp my excercise regime and ramp them weights up.
Click to expand...
What time are the aliens dropping by to check your performance? Also, do us a solid & send us location.

MpKU.gif
 
Van Daz said:
What time are the aliens dropping by to check your performance? Also, do us a solid & send us location.

MpKU.gif
Click to expand...
Apparently they swung by yesterday in time for my first day off of the year. T'was great.

Outdoor gym session

Paused pistol squats
BW*3*3

Paused dips
BW*8*3

Paused pullups
BW*5*3
 
Walk to and from the gym
~4.5km

Treadmill
2km @ 9.5kmh

DB skullcrushers as warmup
(three ascending sets)

Paused SOHP
40*8
50*8
60*8*4
60*7

Paused squat
60*8
80*8
100*8
120*8

Engage the feet during the descent. EVERYTHING becomes more stable.

Paused DL
60*8
80*8
100*8
120*8
 
MilkManUK said:
Congratulations on the recent PRs mate!
Click to expand...
Thanks man, decided to switch my programing up, focus on the side quests for a while and see what happens.

Treadmill
1.2km @ 9.5kmh

Left anterior ankle pain, so I cut the run short.

Laying DB Lu raises and DB skullcrushers for shoulder warmup

Paused bench
60*8
80*8
100*3
110*2
120*2
120*2
120*1
110*5*3

Squat
60*5 (paused)
100*3 (paused)
120*3 (paused)
140*3
160*3
180*1 -belt-
200*1 -belt-
180*3 -belt-

Paused dips
BW*7
BW*7
BW*6
BW*5
BW*5
 
Treadmill
2km @ 9.5/11kmh

Paused chins
BW*7*5

... supersetted w tib raises

Paused seated DB press
12.5*7
17.5*7
22.5*7
30*7*5

Excellent week of training with a couple of programming and training insights. Did a caffeine detox for December that's paying dividends and thinking of solidifying a pre-workout coffees only-policy. Good stuff!
 
Last edited:
Yesterday morning's outdoor gym session

Paused dips
BW*3*3

Paused chins
BW*3*3

Paused pistol squats
BW*3*3

Today's gym session

Front squat
60*3 (paused)
80*3 (paused)
100*3 (paused)
120*3 (paused)
140*1
150*1
155*1 -belt-
160*1*2 -belt- NEW 1RM!
140*4 -belt-

DB rows
45*12*4

Pause at bottom and top.
 
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