PR Abducted by robots

[golvmopp]

Treadmill
2km @ 8-12kmh

Shoulder warmup
(external and internal rotations, arm adductions, pec flies)

Paused incline DB press
15*8
20*8
27.5*8
32.5*8
40*7+F
40*6
30*8*2

Cossack squats
10kg*5*3

Paused squat
60*5*2
80*5*2
100*5
120*5

Pec flies machine supersettes w rear delt flies
(three sets)

 

[golvmopp]

Treadmill
2km @ 8-13kmh

Shoulder warmup
(external and internal rotations)

Paused pullups
BW*1, 2, 3, 4, 5, 6, 7, 8, 7, 5

Elbows noped the fuck out on the last set, so I decided to cut the pyramid short.

Paused seated DB press
12.5*8
17.5*8
22.5*8
27.5*8*3

Paused squat
60*5
100*5
130*5*3

 

[golvmopp]

Bicycling
~9km one way to the gym.

Paused squat
60*7
80*7
100*7
120*3
140*3
160*3*2 -belt-
100*15*2 (tng)

BOBB rows
40*12
50*12
60*12*3
50*12
40*12

Hanging back-supported leg raises
BW*10*5

Bicycling
~9km back home from the gym...

 

[Porch_Rabbit]

Insane consistency as always over these years.. any specific goals these days? Gain/lose weight, general strength/fitness, etc?

 

[golvmopp]

Insane consistency as always over these years.. any specific goals these days? Gain/lose weight, general strength/fitness, etc?

Happy to see you back, homes.

At this point I'm content with just staying in shape, and occasionally flooring it toward a goal if I feel frisky. Atm I'm moving, so I'm happy to just keep the routine going - maybe I'll go for a cut after NYE.

 

[golvmopp]

Treadmill
2km @ 8-12kmh

Shoulder warmup
(External and internal rotations)

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

Paused Zercher RDLs
40*5
60*5
80*5
100*5*3

Paused dips
BW*7*5

 

[golvmopp]

Treadmill
2km @ 8-14kmh

BOBB rows
40*10
50*10
60*10
70*8
80*8*3
60*10*3

Paused DB flies
(three sets)

Paused incline DB press
15*7
22.5*7
30*7
37.5*7*4

Rear delt flies machine
(three sets)

Pec flies machine
(four sets)

 

[golvmopp]

Deadlifts
40*5 (paused Zercher RDL)
60*5 (paused Zercher RDL)
60*5 (paused RDL)
100*5*2
140*5
160*3
180*3*5 -belt-

BB shrugs
100*15*3

Paused chinups
BW*5*5

 

[golvmopp]

Treadmill
2km @ 7-14.5kmh

Paused DB flies
(four sets)

Paused incline DB press
15*7
22.5*7
30*7
37.5*7*3
30*10*2

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

Wider grip - focus on getting good engagement in the traps, bis and upper chest. Wider stance - focus on engaging the entire foot. You've been back on your heels for too long.

Pec flies machine
58*12*3

... supersetted w hanging crunches (BW*10*3)

 

[golvmopp]

Treadmill
2km @ 8-11kmh

Shoulder warmup
(external and internal rotations, arm adductions)

Paused chin-ups
BW*1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1.

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

Various bicep and tricep isolation exercises
(bunch)

Rear delt cable flies
(four sets)

... supersetted w hanging crunches

 

[golvmopp]

Paused squat
60*5
100*5
120*5
140*3
160*2 -belt-
170*2 -belt-
170*1 -belt-

Paused bench
60*10
72.5*10
85*10*3

Hanging crunches
BW*10*3

... supersetted w cossack squats (+10kg*5*3)

 

[golvmopp]

Yesterday's session

Paused SOHP
40*7
50*7
60*7*3

Paused deadlifts
60*5 (paused RDL)
60*5
100*5 (paused RDL)
100*5
140*5
160*5 -belt-
180* -belt-

Paused DB skullcrushers supersetted w bacl extensions
(three sets)

 

[golvmopp]

Bicycling
~6.5km to the gym

BOBB rows
40*10
50*10
60*10
70*10
80*8*3

Paused bench
60*10
73*10
85*10*3
60*15

DB rows
45*10*3

Focusing on time under tension.

Paused DB flies
11*8
15*8*3

Bicycling
~6.5km from the gym

 

[golvmopp]

Treadmill
2km @ 8-14kmh

Cossack squats and hanging crunches superset
(two sets)

Paused Zercher RDLs
40*5
60*5
80*5
100*5
120*3
120*1

Paused deficit RDLs
100*10*4

Hammergrip pulldowns
61*12*3
61*10
41*12

Rear delt cable flies supersetted w hanging crunches
(two sets)

 

[golvmopp]

Paused DB flies
(three sets)

Paused bench
40*10
60*10
75*10
90*10*3
60*15

Squat
60*5 (paused)
60*5
80*5
100*20

Pullups (tng, "AMRAP")
BW*13
BW*11
BW*8

Kept it short and sweet due to time constraints.

 

[golvmopp]

Treadmill
2km @ 8-10kmh

Paused pullups
BW*8*5

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

Paused Zercher RDLs
60*5
80*5
100*5

 

[golvmopp]

Squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*8*3
100*20

BOBB rows
40*12
50*12
60*12*3

Paused bench
60*10
80*10*3

 

[golvmopp]

Paused SOHP
30*10
40*10
50*10*3

Paused deficit RDL
50*10
100*10*3

30 min session due to time constraints.

 

[golvmopp]

Treadmill
2km @ 8.5-10.5kmh

BOBB rows
30*10
40*10
50*10
60*10
70*10*2

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

Paused incline DB press
15*10
20*10
25*10
30*10
35*10

DB curls
11kg*15*3

Back from the hiatus after having moved to a new crib. feelsgoodman.jpg

 

[golvmopp]

Treadmill
2km @ quick warmup to 11.5kmh

Paused RDL
60*7
80*7
100*7

Deadlifts
100*5
120*5
140*5
160*5
180*5
200*3 -belt-

Paused pullups
BW*5*5

Cable narrow grip rows
60*12*4