PR Abducted by robots

[golvmopp]

Paused dips
BW*10*3

Cable flies
(three sets)

Squat
60*10
100*20 (AMRAP)

Turbo session due to time constraints.

 

[KnightTemplar]

Paused dips
BW*10*3

Cable flies
(three sets)

Squat
60*10
100*20 (AMRAP)

Turbo session due to time constraints.

Hit it and quit it, bro. Sometimes, that's the best way.

 

[golvmopp]

Hit it and quit it, bro. Sometimes, that's the best way.

Aye - tho sometimes you wanna take your sweet time, like today.

Treadmill
2km @ 10.5-12kmh

Paused pullups
BW*5*8

Paused seated DB press
12.5*10
17.5*10
22.5*10
30*10
30*8
30*8

Back-turned low cable curls
(four sets)

DB side raises
(four sets)

Bent-over rear delt cable flies
(four sets)

 

[golvmopp]

Squat
40*5*2 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*3 (paused)
140*3 -belt-
160*5 -belt-
160*5 -belt-
160*8 -belt-

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

Hanging back-supported leg raises
BW*12*4

 

[golvmopp]

Paused SOHP
40*7*2
50*7*2
60*7
65*7*3
50*10
40*10 (dropset)

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

Another quickie. Got bukakke'd with side quests at work this week.

 

[golvmopp]

Treadmill
2km @ 10kmh

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

Paused bench
40*7*2
60*7
80*7
90*7*3
70*10

Seated cable rows
60*12
70*12*3

Pec flies machine
(three sets)

Tricep extensions
(four sets)

 

[golvmopp]

DL
70*10 (paused RDL)
100*10 (paused RDL)
100*5 (paused DL)
120*5 (paused DL)
150*5
170*(5+5+5+5) -belt-

~45 sec rests. Cluster sets are the shit for greasing the groove.

Paused pullups
BW*6*5

Hanging back-supported leg raises
BW*12*4

Upright EZ-bar rows
20*12*5

Side crunches
BW*10*3

 

[golvmopp]

Treadmill
2km @ 8-14kmh

Paused bench
40*8
60*8
70*8
80*8
90*8
100*8*3

Squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*5 (paused)
160*3
170*3 -belt-

Plate OH raises supersetted w one-armed tricep extensions
(four sets)

Plus bicycling across town to get all my Christmas purchases done in one go.

 

[Aleks Sytsevich]

Paused SOHP
40*7*2
50*7*2
60*7
65*7*3
50*10
40*10 (dropset)

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

Another quickie. Got bukakke'd with side quests at work this week.

 

[golvmopp]

View attachment 1076477

What you have in mind is probably not bad enough, homes.

Treadmill
2km @ 9-11kmh

Paused pullups
BW*8*5

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

Pullips (tng)
BW*8*3

Lateral DB raises
8kg*12*4

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

Reclining DB curls
8kg*12*4

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Squat
60*5*2 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*3 (paused)
160*3 -belt-
170*5*3 -belt-

BOBB rows
40*10
50*10
60*10*3

Laying deficit leg raises
BW*12*3

Upright BB rows
(four sets)

BB curls
(four sets)

 

[golvmopp]

Treadmill
2km @ 9kmh

Paused SOHP
40*5
50*5
60*5
70*5*3
50*12

DL
60*5 (paused RDL)
80*5 (paused RDL)
110*5 (paused RDL)
110*5
140*(8+8+8) -belt-

Greasing the groove and getting the work capacity up.

Paused DB flies
8kg*8
12.5kg*8
17.5kg*8*3

Side crunches
BW*10*3

Feeling good about keeping the training up through the Holidays.

 

[golvmopp]

Treadmill
2km @ 9.5-12kmh

BOBB rows
40*10
50*10
60*10
70*8
80*8*3
60*12*2

Paused bench
40*7
60*7*2
80*7*2
100*7

Paused incline DB press
25*8
32.5*8
37.5*8*2

Reverse and regular EZ-bar curls superset
10kg*12
15kg*12
20kg*12
10kg*12

Forearms are weak and need to be hit with some volume.

Lost my hoodie with all my keys in them and wandered around looking lost for 45 minutes before finding the hoodie draped across a machine
(1 set)

 

[golvmopp]

Treadmill
2km @ 9.5-14.5kmh

Deadlifts
40*5 (paused RDL)
60*5 (paused RDL)
80*5 (paused RDL)
100*5 (paused RDL)
100*3
140*3
170*(6+6+6) -belt-

45 sec rests.

Paused lat pulldowns
50*10
60*10*4

DB hammercurls
11kg*10*5

Hanging back-supported leg raises
BW*12*3
BW*12*2 (knee raises)

... supersetted w DB side raises (8kg*12*3, 6kg*12*2)

 

[golvmopp]

Treadmill
2km @ 9.5-12kmh

Paused bench
40*5
60*5*2
80*5
100*5
105*5
110*5
115*3
120*2
120*1
100*5
80*12

Ended this year on a good note, though I had to cut the session short. Happy New Year, everyone!

 

[KnightTemplar]

Treadmill
2km @ 9.5-12kmh

Paused bench
40*5
60*5*2
80*5
100*5
105*5
110*5
115*3
120*2
120*1
100*5
80*12

Ended this year on a good note, though I had to cut the session short. Happy New Year, everyone!

Happy New Year, bro!

 

[golvmopp]

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

Paused SOHP
40*10
50*10*5

Paused squat
50*5
70*5
90*5
110*5
130*5

Some light DB curls before my right elbow said nope.

DB front and side raises superset
7/4kg*12*3

Rear delt cable flies
(four sets)

One-armed tricep extensions
(four sets)

 

[golvmopp]

Paused squat
40*5
60*5
80*5
100*5
120*5
140*(8+8+8) -belt- (touch and go-reps, 45 sec rests.)

Cluster sets are the shit.

Seated cable rows
42.5*12
60*12
70*12
80*12*3

Ham curls
(four sets)

Laying deficit leg raises
BW*10*3

EZ-bar curls
(four sets)

Seems to the consistently best bicep exercise in terms of mind-muscle-connection and elbow safety.

Fire hydrants
(four sets)

Rear delt cable flies supersetted w tib raises
(four sets)

 

[golvmopp]

Treadmill
2km @ 8-10kmh

Shoulder DB warmup
(two sets)

Paused SOHP
40*5
50*5
60*5
65*5
70*3
75*3
80*F*2
70*5*3

Picking myself up and banging out three worksets like that after whiffing a pair of singles felt good.

Paused DL
60*5
100*5
140*3
160*3
180*3 -belt-

BB shrugs
100*12*4

DB supinated side raises
7kg*12*4

Tricep extensions
(a bunch of sets)

Reverse EZ-bar curls supersetted w DB reverse wrist curls
(three sets)

 

[golvmopp]

BOBB rows
40*10
50*10
60*10
70*6
80*6
85*6
70*10*3

Paused incline DB press
11*5
17.5*5
25*5
30*5
35*5
40*5*3
30*10

Rear delt cable flies supersetted w cable external rotations
(three sets)

DB skullcrushers supersetted w KB cossack squats
(three sets)