PR Abducted by robots

Treadmill
2km @ 9.5kmh

Laying DB Lu raises
(three sets)

Paused bench
60*8
80*8
90*5
100*5
110*3
110*2
100*5*3

Dial back the intensity. More volume at lower percentages to get back into the swing again.

Squat
60*10*2
80*10
100*10*3

Dips (BW*10*3) supersetted w leg extensions (70*10*3)
 
Treadmill
2km @ 9.5kmh

DB skullcrushers
30*12*3

Paused SOHP
40*5*3
50*5*3
60*5*3
70*4
70*3
70*3

Paused squat
60*5*3

Paused deficit RDL
60*8
80*8
100*8
120*4+F (no chalk grip fail)
120*8*3

Paused seated DB press
15*8
20*8
25*8*3
 
Treadmill
1400m @ 10kmh + 600m @ 15.5kmh (2km total)

Hanging back-supported leg raises
BW*10*3

Paused squat
60*5*3

BOBB rows
60*10*5

Paused bench
60*10*2
80*10*3

Paused DB flies
5*8
9*8
12.5*8
15*8
20*8*2

Seated cable row
60*15*3
 
Treadmill
2km @ 10kmh

Paused squat
60*5*3

DL
60*8*2 (paused RDL)
100*(5+5+5)
140*(5+5+5)
180*(3+3) -BELT-
180*(3+2[+F]) -BELT-

40 second rests. Felt refreshing to do clusters again!

Pullups (tng)
BW*10
BW*10
BW*8
BW*4*3 (paused)

... supersetted with...

Ham curls
42.5*15*4
42.5*10

Laying leg raises
BW*15*2
 
Last edited:
Treadmill
2km @ 10.5kmh

Shoulder warmup
(Laying Lu raises, paused DB flies, DB skullcrushers)

Paused incline DB press
22.5*8
30*8
37.5*8
37.5*6
37.5*5
30*9
30*6

Squat
60*5*3 (paused)
100*5*3 (paused)
100*10*3

Pec flies machine supersetted w one-armed tricep extensions
(Five sets)

DB skullcrushers
25*10
25*9
25*8
 
Last edited:
Pre-workout weight: 95.5kg

Pleasant surprise considering I've pretty much stuffed my face for the past week or so, and decided to take a break from the cut. Guess I held on to a lot of bad juju that let go with a mental break.

Sticking to the break as the long-term goal is to build a solid foundation around this bodyweight and I don't want to jack my cortisol levels up and tank my metabolism by pushing things too far now, yoyoing back up in weight when the cut is over.

Treadmill
2km @ 9.5kmh

Paused pullups
BW*5*8

Paused SOHP
40*10*6

Paused deficit RDL
60*10*2
100*10
100*9 (no chalk grip fail)
100*11

DB side raises
9*12*3
6*12*2

DB front raises
(three dropsets)
 
Treadmill
2km@ 10kmh

Leg extensions
70*10*5

... supersetted w tib raises (BW*12*5)

Paused squat
60*5*2
100*5*2
120*3
130*3 -belt-
140*3*5 -belt-

Trying to be fully conscious in every rep. Feels like the past few months (years, if I'm honest) of stress and number chasing have lead to form decay, so I'm keeping the RPEs low for now and focusing on waking the entire nervous system up instead of just going on an autopilot that drives me into walls.

BOBB rows
65*10*5

Hanging supported leg raises
BW*10*5

Kroc rows
45*17
30*17
 
Last edited:
Treadmill
2km @ 9.5kmh

Three sets of DB Lu raises and DB skullcrushers each

Paused DB press
12.5*8
17.5*8
22.5*8
27.5*8*5

Paused DL
60*8*2 (paused RDL)
60*5
100*5*2
140*3*2
160*3*2 -belt-
170*3*2 -belt-

Touching base with these, as they've been the most beneficial deadlift variation to get me firing in the right ways.

DB skullcrushers
30*12*3

DB side raises
7*12*3
 
Treadmill
1400m @ 9.5kmh + 600m @ 16.5kmh

Laying deficit leg raises
BW*10*3

BOBB rows
60*10
65*10*5

Paused bench
60*8
80*8
90*8*5

Head further up the bench to cut the distance between unrack and ready-position shorter. Allow your elbows to flare a bit to bring the dormant pecs into the mix.

Alternating DB hammercurls
17.5*8*5

Paused DB flies
11*8
15*8*4
 
Treadmill
2km @ 9.5kmh

Deficit leg raises supersetted w cossack squats
(two sets)

Paused DL
60*8*2 (paused RDL)
100*8*2 (paused RDL)
100*5*2
140*3*2
160*3*2 -belt-
180*3*2 -belt-

Paused pullups
BW*5*5

Deep elbow ache that got progressively better with each set. Had a similar sensation with DB rows last time.

... supersetted w pec flies machine
45*12*4

DB curls
15*10*2
 
Last edited:
Treadmill
1300m @ 9.5kmh + 700m @ 16.5kmh

Paused pullups
BW*8*5

Paused SOHP
30*8
40*8
50*8
55*8*3

DB hammercurls
8*10
11*10
15*10*5

DB side raises
10kg*10*5

DB front raises
8kg*10*4

Some paused DB flies to stretch the shoulders out.
 
Treadmill
2km @ 9.5kmh

Core and hip warmup via back extensions, laying deficit leg raises and plate cossack squats.

Squat
60*5*3 (paused)
100*5*3 (paused)
130*3*3 (paused)
150*3*3 -belt- (paused)
100*12*2 (tng)

DB rows
45*12*3

Leg extensions
70*10*3

Chest-supported row machine
65*10*3
52*10*2
 
Treadmill
1500m @ 9.5kmh + 500m @ 16kmh

Shoulder warmup
(DB Lu raises*3, DB skullcrushers*3)

Paused SOHP
30*7
40*7
50*5*2
60*3*3
65*3*3
70*3*3
50*8*2

Paused deadlifts
50*8*2 (paused RDL)
80*8 (paused RDL)
100*5
140*3
160*3*5

BB shrugs
100*12*3

Paused dips
BW*8*3

Got momentarily sick last week and was fatigued and busy for the rest. Back for a lil while til I'm off travelling for a week and a half. Will make an effort to maintain training since it does wonders for my well-being.
 
Treadmill
1400m @ 10kmh + 600m @ 16kmh

Laying Lu raises
(two sets)

BOBB rows
50*10
60*10
65*10*5

Paused squat
60*5*2
80*5
100*5
120*5
140*3
160*3*2

Paused incline DB bench
20*8
27.5*8
35*8
40*5*3

Messed the order of my exercises up - it was originally slated to be a rows and bench-day, but the intrusive squat thoughts apparently won.
 
Treadmill
2km @ 10kmh

Cossack squats supersetted w deficit laying leg raises
(Two sets)

Paused DL
60*8*2 (paused RDL)
100*8*2 (paused RDL)
100*3
120*3
140*3
160*3
180*3*3

Paused pullups
BW*5*8

Pull the bar apart with your lats at the bottom while simultaneously reverse shrugging to bring them into the motion.

Back extensions
+5kg*15*3
 
Treadmill
1500m @ 10kmh + 500m @ 16kmh

Shoulder warmup
(Laying Lu raises and paused DB skullcrushers)

Paused bench
60*8*2
80*8*2
100*3*2
110*3*3

Paused squat
60*5*2
100*5*2
140*3*2
160*3

Paused dips
BW*10*3

Hanging leg raises
BW*5*3
 
Stairclimber
150kcal @ level 14 (~12:30mins)

Shoulder warmup complex
(adductions, external rotations, scapular pullups)

Paused pullups
BW*8*5

Paused SOHP
40*5*2
50*5*2
60*5*2
70*4*3

DB hammercurls
12.5*10
15*10*4

DB skullcrushers
30*12
30*12
30*10
30*9

DB side raises
7*15*3
 
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