PR Abducted by robots

[golvmopp]

Treadmill
1km @ 10kmh + 1.3km @ 12kmh

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

Focusing on controlling the weight.

Deficit SLDL
60*7 (paused deficit RDL)
80*7
100*7
120*7
140*7*3

BÖI

Paused chins
BW*5*4
BW*4

 

[golvmopp]

Treadmill
2km @ mixed pace (~11kmh avg.)

Seated cable rows
60*12
70*10
80*10*3
70*10*3

DB rows
42.5*12*3

Paused incline DB press
20*5
27.5*5
35*10
35*10
35*10
35*8

Pec deck
(five sets)

 

[golvmopp]

Crosstrainer
8min

Deadlifts
70*5*3 (paused RDL)
100*5 (paused RDL)
70*5 (SGDL)
100*5 (SGDL)
130*5 (SGDL)
160*3 (SGDL)
180*2*3 (SGDL)
160*3*3 (paused DL)

Paused chins
BW*6*4
BW*5*2

 

[golvmopp]

Treadmill
2km @ mixed pace (~11.5kmh average)

Shoulder warmup

Paused bench
60*8
80*8
100*3
110*3
120*1
125*1
130*1*2
115*4*3

Paused squat
60*5
80*5
100*5
120*3
140*3 -belt-
160*3*3 -belt-

Paused dips
BW*7
BW*7
BW*6
BW*5
BW*5

 

[golvmopp]

Treadmill
2km @ 10kmh

Paused pullups
BW*7*7

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

Preacher BB curls
25*12*4

 

[golvmopp]

Light hip warmup

Squat
60*3 (paused)
100*3 (paused)
130*3 (paused)
160*3
180*3*5 -belt-

Seated cable row
60*12*6

Rear delt flies
(five sets)

 

[golvmopp]

Treadmill
2km @ mixed pace

Paused SOHP
40*5
50*5
60*5
70*5*5
50*10*2

Probably should only do three heavy worksets as the form fell through on the final two. First three were mint, however!

Paused deficit RDL
60*5
80*5
100*5
120*5
140*5*3

 

[golvmopp]

Treadmill
2km @ mixed pace

One-armed DB rows
(30*5 warmup)
45*12*5


Slight pause at the top.

Paused incline DB press
20*7
27.5*7
35*7
40*7*5

Facepulls
12.5*12
15*12*5

Dips
BW*5*5

Preacher EZ curls
25*12*5

 

[golvmopp]

Treadmill
2km @ mixed pace

Core warmup

DL
70*5
120*5
150*5
190*3*5 -belt-

Flex everything. Core, grip, forearms, biceps and shoulders, pecs and jaw.

Paused pullups
BW*5*6

 

[golvmopp]

Treadmill
2km @ 10kmh

Laying Lu raises
(tweaked my left elbow doing these, so no flies or other pec accessories)

Paused bench
60*5
80*5
100*5
120*3
120*3
120*2+F
100*8*3

Squat
60*5 (paused)
100*10*6

Paused the final rep on all sets.

Front DB raises
9kg*10*5

Side DB raises
6kg*12*5

Yes/No machine
(three sets each)

 

[golvmopp]

Treadmill
2km @ mixed pace

Paused chins
BW*7*5
BW*6

... supersetted w BW tib raises (12*6)

Paused SOHP
40*8
50*8
60*8*5

DB spider curls
12.5*12*5

Left forearm still isn't 100% but these didn't aggravate the strain.

Paused DB skullcrushers
30*12*4
30*10

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Hip warmup

Front squat
60*5 (paused)
60*5
80*5 (paused)
80*5
100*3 (paused)
100*3
120*3
140*5*3 -belt-

Paused squat
80*5*3

One-armed DB row
42.5*12*5

 

[Fahcough]

What you got with that forearm? You mentioned elbow pain in Lu Raises but it moved down the arm.

 

[golvmopp]

What you got with that forearm? You mentioned elbow pain in Lu Raises but it moved down the arm.

Nah it's a similar spot around the medial epicondyle of the arm - I don't think it's moved. Unsure exactly where it originates, though. Thankfully yesterday's rows weren't an issue either.

 

[Fahcough]

Nah it's a similar spot around the medial epicondyle of the arm - I don't think it's moved. Unsure exactly where it originates, though. Thankfully yesterday's rows weren't an issue either.

Golfers elbow way easier to say. When you said it moved to forearm was making sure you didn't just rupture /rip/ tear / strain the same area. Cause it's a long recovery.

 

[golvmopp]

Treadmill
2km @ mixed pace

Shoulder warmup

Paused SOHP
40*5
50*5
60*3
70*3
80*3*3
50*10*3

Traps are TOAST.

DL
70*5
120*5
160*5*5

Gotta straight up do more of these at a medium-low intensity to iron out the form flaws. I'm having a weird gnawing deep hip ache on the right side in the bottom of the pull.

 

[golvmopp]

One-armed DB rows
42.5*15*5

Probably the first time in YEARS I've kicked off a session with these, and I'm reminded why I made myself a mental post-it note detailing how they're the GOAT upper body mass builder for me.

Paused bench
60*10
80*10
90*10*5

Rear delt flies machine
20*12*5

Pec flies machine
20*15
25*12*4
20*12

Might not look like much to the world, but this was a brutal and great session. Getting acquainted to more volume, and reintroduced creatine, whey and more diligent protein tracking three weeks ago after putting lifting on the backburner for quite some time. Shoulders and traps are blowing up.

 

[golvmopp]

Stairclimber
10min

Assorted hip and core warmup exercises

DL
60*5
100*5
140*5
160*3*2
190*3*5

Allowing my upper back to round a bit feels a LOT better for the hips.

Paused pullups
BW*8*4
BW*7

 

[golvmopp]

Treadmill
2km @ mixed pace (10kmh/13.5kmh 50/50)

Shoulder and hip warmup

Paused bench
60*5
80*5
100*3
110*3
120*2
130*1
132.5*1
132.5*1
100*10

Paused DB flies
12.5*8
17.5*8
20*8*2

Squat
60*5 (paused)
100*10*5

Ham curls
30*10
35*10*3
30*10*2

One-armed tricep extensions
(Four sets)

FINALLY a proper burn on these, again!

 

[golvmopp]

Treadmill
2km @ mixed pace

Paused pullups
BW*5*8

Paused seated DB press
15*7
20*7
25*7
32.5*7*3

DB side raises
(three sets)

DB spider curls
12.5*12*5

DB skullcrushers
30*12*3
30*10
30*8