PR Abducted by robots

[KnightTemplar]

Treadmill
2km @ 10kmh

SGDL
40*5 (paused RDL)
60*5 (paused RDL)
80*5 (paused RDL)
100*5 (paused RDL)
60*5
100*5
140*5
180*1
200*1 NEW 1RM!
180*5 NEW 5RM!
160*10 NEW 10RM!

Pullups (tng)
BW*9
BW*9
BW*8
BW*6
BW*4 (double-paused)

Congrats on the new 1RM's, bro!

 

[golvmopp]

Congrats on the new 1RM's, bro!

Many thanks, brother!

Back again after a lax week.

Treadmill
2km @ 9.5kmh

Hip and core warmup

Squat
60*5 (paused)
100*5 (paused)
120*5 (paused)
140*10*4

Ham curls
35*10*4

BB seal rows
40*10
50*10
60*10*4

Face pulls
12.5*12*4

Hanging supported leg raises
BW*10*3

Got my ass kicked by the squats and ham curls. Woulda done something extra for the quads but the leg extension machine was taken.

 

[golvmopp]

Stairclimber
10min @ level 12

Shoulder complex warmup

Paused SOHP
40*5
50*5
65*8*3
45*10*3

Paused DL
70*5
110*5
150*5
190*3*3

Leg extensions
(Four or five sets)

Had to blast through these in <10 minutes, spending about half of the time setting up the machine properly. Accessory work is valuable.

 

[golvmopp]

Treadmill
2km total. 1300m @ 10kmh, 700m @ 13kmh

One-armed DB rows
45*12*5

Paused dips
BW*8*4
BW*6

DB spider curls
15kg*10*4

Paused DB flies
10*8
15*8
20*8*3

 

[golvmopp]

Treadmill
2km @ 9kmh

Hip and core warmup

Snatch-grip DLs
60*5
80*5
100*3
120*3
140*5*3

Paused pullups
BW*5*6

Facepulls
15*12*5

 

[golvmopp]

Treadmill
2km @ mixed pace

Shoulder warmup complex

Paused bench
60*10
80*5
100*5
120*3
130*1
115*3*4
90*10
90*8

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

Good form and bounce after taking some extra time to warm up the hip and core complex.

Paused dips
BW*7*3
BW*6

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Paused chins
BW*7*5

Paused SOHP
40*7
50*7
60*3
70*3
75*4*3

DB side raises supersetted w DB curls
(three sets)

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Hip and core warmup

Squat
60*3 (paused)
100*3 (paused)
140*3 (paused)
160*3
180*2
180*3*3 -belt-
140*10

DB rows
45*12*3

DB concentration curls
(three sets)

DB hammer curls
(three sets)

 

[golvmopp]

Treadmill
2kmh @ (1600m @ 9kmh + 400m @ 13kmh)

Shoulder warmup complex

Paused seated DB press
15*7
20*7
25*7
30*7*3

DB front raises
10kg*10*4
7kg*10

DB side raises
9kg*10*3
7kg*10*2

One-armed tricep extensions
(bunch)

Ham curls
40kg*10*3

Paused RDL
60*10
100*10
140*7*2

Not the best of sessions but a good rodeo nonetheless all things considered.

 

[golvmopp]

Yesterday's outdoor gym session

Paused pullups
BW*5*3

Paused dips
BW*5*3

Paused chins
BW*5*3

Paused pistol squat
BW*3*3

 

[golvmopp]

Yesterday's outdoor gym session

Paused pullups
BW*5*3

Paused dips
BW*5*3

Paused pistol squats
BW*3*3

Paused one-armed log presses
Log*7*3

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Bent-over barbell rows
40*12
50*12*5

Seated rowing machine
45*10*4

Paused bench
60*10
80*10
90*10*4
90*7

One-armed tricep extensions
(Bunch)

Pec flies machine
(Four sets)

 

[golvmopp]

Intra-workout weight: 105.5kg (no shoes)

Treadmill
2km @ 10kmh

Core and hip warmup

DL
60*6 (paused RDL)
60*7 (paused RDL)
100*5
140*5
180*5*3

Paused deficit RDL
100*8*3

Paused pullups (legs forward)
BW*6
BW*5
BW*4
BW*4 (legs back)

Lat pulldowns
60*10*3

Preacher curls machine
30*8*3

Rear delt flies machine
(four sets)

Ham curls
(four sets)

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Laying Lu raises
(three sets)

Paused DB skullcrushers supersetted w paused DB flies
(three sets)

Paused incline DB press
20kg*5
27.5kg*7
35kg*10*3

Paused DB flies
15kg*10*3

DB side raises
8kg*10*4

Leg extensions supersetted w DB front raises
(three sets)

Ham curls supersetted w hip adductions and hip abductions
(three sets)

Paused squat
70*5
100*5
120*5*5

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Shoulder ext. rotations and adductions

Paused pullups
BW*6 (slippery fat grips)
BW*7*4
BW*6

Paused SOHP
40*10
50*10*5

EZ-bar curls
25*10
30*12*4

DB side raises
8kg*12*4

One-armed tricep extensions
(BUNCH)

Hammercurls
15*10*3

 

[golvmopp]

Treadmill
2km @ 10kmh

Quad, hip and ham warmup

Squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*10*4

Ham curls
40*10*3

Leg press
(Three sets)

DB rows
45*12*3

 

[golvmopp]

Treadmill
2km @ 10kmh

Shoulder warmup

Paused bench
60*5
80*5
90*10*4
90*9

Paused DB flies
15*10*4

DB front/side raise complex
7*10*3

Paused pullups
BW*5*5

Ham curls
45*10*4
35*10*2

Leg extensions
50*10*5

Front elevated split squats
+30kg*8*3

My feet apparently need the workout!

Cutting down on the squats and deadlifts momentarily due to fatigue management and prioritizing isolation exercises for the remaining 10 (or so) weeks of my cut. I'm still doing them, just less frequently.

Will place a lot more focus on accessory work when the cut is finished because I have plenty of weak links and plateaus at the moment.

 

[golvmopp]

Treadmill
2km (1500m @ 10kmh, 500m @ 13.5kmh)

Seated cable row
55*12
60*12*5

Seated paused DB press
15*8
20*8
25*8
30*8
30*8
30*7

Alternating DB curls
15*10*4

One-armed tricep extensions
(bunch)

Cable side delt raises
(two sets)

 

[golvmopp]

Treadmill
2km @ 9kmh

Core and leg warmup

DL
60*5 (paused RDL)
100*5
140*5
180*5*3

Paused pullups
BW*7*5

Yes/no machine
40*10*3

Leg extensions supersetted w ham curls
50*10*4/40*10*4

Paused chins
BW*7
BW*7
BW*6
BW*5

 

[golvmopp]

Treadmill
2km @ 10kmh

Shoulder warmup

Paused incline DB bench
20*10
27.5*10
35*10*3

Paused squat
60*8
100*8
130*8

DB front and side raise supersetted w deficit laying leg raises
(three sets)

Shorter workout due to other plans. Got the dubya regardless by being here.