PR Abducted by robots

Intra-workout weight: 99.7kg

DOUBLE DIGITS NOW, BABAAAAAY!!

Treadmill
2km @ 10kmh

Hip, core and leg warmup

Paused deadlifts
70*5 (paused RDL)
70*5 (SGDL)
70*5
110*5
150*5
190*3*3 -belt-

Elevated (25+20kg plate) lunges
BW*10*3

Side crunches (supersetted w tib raises)
BW*12*3

Pullups
BW*12*3 (tng)
BW*5*3 (paused)

T-bar rows
+20kg*10*3
+30kg*10*3

Getting used to the machine, using strict form because my upper back seemingly is largely disengaged. Core tension helps greatly.
 
Treadmill
2km @ 10kmh

Shoulder warmup
(some laying Lu raises, paused DB flies and band work)

Paused incline DB press
15*8
22.5*8
30*8
40*8*3

Tried doing some DB flies but cut that short because my right elbow popped.

One-armed tricep extensions
(bunch)

Paused squat
60*10
80*10
100*10*3

Pec flies machine (supersetted w BW one-legged calf raises)
38*12
52*12*3

Leg curls and extensions
(three sets each)
 
Outdoor session

Paused pullups, paused pistol squats and paused dips superset
(BW*5*3)

Gym session

DB side and front raises and concentration curls superset
(three sets)

One-armed tricep extensions
(bunch)

In the middle of an Orthodox Easter three day fast, so I'm just getting some circulation going.
 
Yesterday's pre-breakfast weight: 96.7kg

Treadmill
2km @ 10.5kmh

Leg extensions
60*10
70*10*6

Ham curls
40*8
50*7*3
35*10*3

Back extensions (tempo)
BW*10*3

... supersetted w laying side leg raises (BW*10*4)

Paused squat
60*5
100*5
120*3
140*5*3

T-bar rows
+20kg*10
+40kg*10*6

Light concentration curls (for right elbow rehab purposes)

Cable crossover rear delt flies
(five sets)

Great session all things considered. Body, mind and spirit feels fresh and rejuvenated from the fast. As long as you can arrange some spare time and relatively clear out your schedule, I can highly recommend fasting for health purposes.
 
golvmopp said:
Yesterda

Great session all things considered. Body, mind and spirit feels fresh and rejuvenated from the fast. As long as you can arrange some spare time and relatively clear out your schedule, I can highly recommend fasting for health purposes.
Click to expand...
Good on your mental for making it through. It might be a 5-10% range of population that can do it. Not sure how anyone goes over 12 hours without food.
 
Fahcough said:
Good on your mental for making it through. It might be a 5-10% range of population that can do it. Not sure how anyone goes over 12 hours without food.
Click to expand...
Thank you. I'm probably used to ketosis, which likely contributed to why hunger pangs weren't an issue.

Treadmill
2km @ 11kmh

DB Lu raises
(two sets)

Paused seated DB press
15*8
20*8
25*10*3

DB side raises
10*10*5

Cossack squats
+10kg outstretched*7*5

Side crunches
BW*10*3
 
Treadmill
2km @ 10.5kmh

T-bar rows
+20kg*10
+40kg*10
+50kg*10*5

Paused DB flies
5kg*8
10kg*8
15kg*8
17.5kg*8*3

Tempo plate OH raises
15kg*8*5

Too little sleep the past few days, ran out of juice mid-session. Gonna prioritize reducing stress for a bit.
 
Treadmill
2km @ 9.5kmh

Paused laying deficit leg raises (BW*10*3) supersetted w cossack squats (+10kg*8*3)

Horizontal leg press
(two sets)

Paused DL
60*5 (paused RDL)
100*5 (paused RDL)
100*3
140*3
160*3
180*3
200*1
140*5 (paused deficit RDL)

Paused chins
BW*7*3
BW*5

Back extensions supersetted w side crunches
(two sets)

Punching the clock for the first time since I got sick four days ago.
 
Treadmill
2km @ 9.5kmh

Laying Lu raises
(three sets)

Paused DB flies
12.5*12
15*12*3

Standing cable incline flies
(five sets)

Cable shoulder adductions
(four sets)

DB skullcrushers
27.5*12*5

Back extensions
BW*12
+10kg*12*3

... supersetted w cossack squats (+12kg kettlebell*5*4)

Leg extensions
70*10*5

Ham curls
40*10*3
30*10*2

Felt like ass for the past few days, so today was a big mental victory. CNS and adrenals feel fatigued, so I'mma stick with accessories for a lil while.
 
Treadmill
2km @ 9.5kmh

Shoulder warmup

Paused SOHP
30*8
40*8
50*8
60*5*3

Paused deficit RDL (tempo)
60*8
80*8*3

Bruh, felt a better hamstring stretch doing these slow, controlled and focused on pushing my hips back than I have in years of doing accessory work, or focusing on big weights. Bit of a wake-up call.
 
Last edited:
Treadmill
2km @ 10.5kmh

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

One-armed DB rows
45*10*5

Paused bench
60*5
80*5*3
90*5*3

Need to do more volume on these, because the form groove has fallen off. SHRUG and bring the omohyoids and biceps into the motion to engage the pecs.

Chest-supported seated row machine
58*10*5

Paused dips
BW*10
BW*8
BW*6

Fell off the diet over the past week and have had shoddy energy levels and motivation, but am determined to finish the cut off below 95kg even if that means going through June. Cheerio!

Also - I'm coming full circle to realizing that no accessory lift is going to replace mind-muscle-connection in the main lifts. Just focus on the basics and focus on the dormant muscles IN the main lifts if need be. Keep accessory work to a minimum, otherwise you're just introducing form decay in the main lifts after majoring in the minors...
 
Treadmill
2km @ 9.5kmh

Deadlifts
60*5 (paused RDL)
60*5
100*5
140*5*3
160*5*3 -belt-

Just focus on engaging the core and all your power will emanate from there. Great pop off the floor using this cue at 140. Maintaining those cues through 160-sets felt great; keeping the setup and core tension is more fatiguing than the lift itself, if that makes sense? Took my time completing each set with total mind-muscle-connection rather than just attacking the weight as I have been over the past years, which likely has eroded both form and connection. New beginnings!

Paused chins
BW*6*3
BW*5*3

Back extensions
+10kg*10*4

Alternating DB curls
15kg*12*3
 
Intra-workout weight: 95.6kg

That was a pleasant surprise!

Treadmill
2km @ 9.5kmh

Paused pullups
BW*5*5

Narrow grip hurts SIGNIFICANTLY less. My pronator teres is prolly the cause.

Paused SOHP
40*8
50*8*5

Alternating DB curls
15kg*12*5

DB side raises
8kg*12*3
 
Yesterday's work:

Intra-workout weight: 96.4kg

Guess yesterday's ice cream binge put some water on me.

Morning jog
~6km

High noon gym session

Treadmill
2km @ 9.5kmh

Hanging leg raises
BW*10*3

Squat
60kg*5*3 (paused)
100kg*3*3 (paused)
120kg*5*2
140kg*8*3

One-armed DB rows
45kg*12*3

Cable kelso shrugs
60kg*12
70kg*12*4

Leg extensions
70kg*10*3
 
Treadmill
2km @ 9kmh

Paused SOHP
40*8
50*8
60*8*3

Deadlifts
60*5*3 (paused RDL)
100*5
140*5
180*5*3 -belt-

Felt real good to push the mustard this hard on an accessory day, especially considering I'm out of the gym til' probably Sunday.

Paused seated DB press
15*8
20*8
25*8
30*8
 
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