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Yesterday's session:

Treadmill
2km @ 8-10kmh

Core and hip warmup

DL
60*5*2 (paused RDL)
100*5 (paused RDL)
100*5
140*3*2
160*3*2 -belt-
185*(4+4+4) -belt-

45 sec rests.

Pullups
BW*5*5

DB skullcrushers
25kg*12*4

Tried doing EZ-bar curls but the right elbow gave me a good pop that scared me off for the session.

Hanging back-supported leg raises supersetted w side crunches
(two sets)
 
Treadmill
2km @ 10-12kmh

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

Paused bench
40*5
60*5
80*5
90*5
100*(6+6+4)
80*(8+8+8)

45 sec rests.

Squat
60*5*2 (paused)
60*5
80*5
100*5
120*3
140*3
160*1 -belt-

Right hammy felt very funny on the first 160-rep, so I cut this lift short.

DB skullcrushers supersetted w hanging back-supported leg raises
(three sets)
 
Warm-up via crosstrainer and treadmill

Pushed the pace too hard on the treadmill and was greeted by a sting in my left calf.

Paused pullups
BW*5*8

Paused SOHP
40*10
50*10*3

Paused squat
50*5
70*5*4

Face pulls
12.5*15*4

Dude I am fucked up. Dont know if it's vitamin D-deficiency, caffeine withdrawal or something else, but my body and CNS seems spent.
 
golvmopp said:
Warm-up via crosstrainer and treadmill

Pushed the pace too hard on the treadmill and was greeted by a sting in my left calf.

Paused pullups
BW*5*8

Paused SOHP
40*10
50*10*3

Paused squat
50*5
70*5*4

Face pulls
12.5*15*4

Dude I am fucked up. Dont know if it's vitamin D-deficiency, caffeine withdrawal or something else, but my body and CNS seems spent.
Click to expand...

Maybe you need a Deload? Or it could just be a shitty day at the gym. We all get them.
 
KnightTemplar said:
Maybe you need a Deload? Or it could just be a shitty day at the gym. We all get them.
Click to expand...
Yeah, you're probably right. I've got a bunch of nagging issues that are begging for some circulatory work.

Paused squat
60*5
80*5
100*5
120*5
140*3 -belt-

Right hamstring/adductor went crunch again, so I had to back off. Only volume at low percentages for a couple of weeks to get some flow-through and strength back.

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

Hanging back-supported leg raises
BW*12*4

EZ-bar curls
20*15*4

... supersetted w DB side raises (6*12*4)

Paused DB flies
6*10
9*10
12.5*10*2
 
Treadmill
2km @ 7.5-9.5kmh

Quick shoulder warmup

Paused SOHP
30*5
40*5
50*5
60*5
70*5*5
50*12*3 (tng)

Deficit RDLs
40*10 (of which 5 paused)
70*10
100*10
140*10*2

Plate OH raises
10kg*12*4

... supersetted w hanging back-supported leg raises (BW*12*4)

Side crunches
BW*12*2
 
Seated cable rows
42.5*12
50*12
60*12
70*12
80*12
90*12*3

Bench
60*5 (paused)
60*5
80*5 (paused)
80*5
90*3 (paused)
90*5
100*3 (paused)
100*10*3

Getting used to touch-and-go-reps after years of exclusively paused reps.

DB rows
45*(12+12+12)

35 sec rests.

Pushups
BW*(20+15+10)

45 sec rests.
 
Treadmill
2km @ 7.5-16kmh

Core and hip warmup
(two sets)

Deadlifts
60*10 (paused RDL)
60*5
100*5
100*10 (deficit RDL)
140*3 (deficit RDL)

Lost my chalk, opted out of pulls in favor of squats.

Squats
60*5 (paused)
60*10
100*15*3

Pullups (tng)
BW*7*5

Hanging back-supported leg raises
BW*12*3

... supersetted w EZ-bar curls
25*15*3
 
Yesterday's session

Treadmill
2km @ 8-9kmh

Shoulder warmup complex

Bench
60*5*2 (paused)
60*10
80*10
100*6
110*6*3
90*10

DL (tng)
60*5
90*5
110*5
140*5
170*5 -belt-
200*3 -belt-
200*F -belt-
170*7

Trying out touch and go-reps for the first tlme in MANY years after having done tng-reps in the deficit RDLs with good lat activation. First heavy rodeo after my adductor crunched three weeks back.

Pushups
BW*5, 10, 15, 20, 15, 10, 5
 
Treadmill
2km @ 8-11kmh

Squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
80*5
100*3 (paused)
100*3
120*3 (paused)
120*3
150*(8+8) -belt-

Cable hammergrip rows
60*12
80*12
90*12*3

Side crunches supersetted w hanging back-supported leg raises
BW*12*3

Rear delt cable flies
(three sets)

Starting to feel the vitamin D-deficiency after months of overcast and gloom. I generally feel like ass.
 
Rotator cuff warmup

Paused SOHP
40*7
50*7
60*7*5
40*(15+15) [45 sec. rests]
40*(12+12) [45 sec. rests]

Deficit RDLs
40*10
60*10
80*10
100*10
120*10

DB side raises
9kg*12*3
8kg*10*2
7kg*10
6kg*10

DB skullcrushers
30kg*12*3

One-armed tricep extensions
(four sets)

Plate OH raises
(four sets)
 
Post-workout weight: 103.9kg

Day 2 of Spring Cut 2025

Treadmill
2km @ 10.5kmh

Seated cable rows
50*10
60*10
70*10
80*10
90*10
100*10
110*10
90*(8+8+8) (45 sec rests)

Dips
BW*10*3

Rear delt cable flies
(three sets)

Incline DB bench
17.5*10
22.5*10
30*10
37.5*10*2
30*(8+6+5) (35 sec rests)

Turtle raises
(four sets)

Full can raises
(four sets)
 
Intra-workout weight: 100.4kg (not entirely sure I trust that scale...)

Treadmill
2km @ 8-11.5kmh

Core and hip warmup
(laying leg raises and side crunches, fire hydrants and KB cossack squats)

SGDL
40*5
60*5
80*5
100*5
120*5
140*5
160*8 (RPE 7.5)

Ham curls
(three sets)

Leg extensions
(three sets)

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

Lat pulldowns
50*10*4

Real good session. Four days into the cut with periodic fasting and a keto diet and ~70-80% of all of my inflammation has resolved. Feels great.
 
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