PR Abducted by robots

Treadmill
2km @ 11.5kmh

Shoulder warmup complex

Dips
BW*10*3

Bench (tng)
40*10
60*10
80*10
100*10
100*8
100*8
85*10

Squat
40*7 (paused)
60*7 (paused)
60*7
80*7
100*5
120*5
140*3
160*3
180*3 -belt-
130*10

Pushups
BW*20
BW*15
BW*12
BW*12

... supersetted w leg extensions (60*10*4)

Back extensions
BW*15*3

... supersetted w full can raises (6kg*15*3)
 
Pre-workout weight: 102.3kg (same scale as the first weigh-in on Tuesday, meaning I trust this measurement more.)

Treadmill
2km @ 10kmh

Pullups (tng)
BW*10*5

Seated DB press
12.5*10
17.5*10
22.5*10
30*10
30*8
30*7

EZ-bar curls
25*15*4

... supersetted w DB side raises (6kg*15*4)

Hanging back-supported leg raises
BW*12*3

... supersetted w plate cossack squats (10kg*7*3)

Back extensions
BW*15*3
 
Quick hip warmup

Squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*3 (paused)
150*(7+7+7) -belt-

45 sec rests.

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

Hanging back-supported leg raises (BW*15*3)

... supersetted w side crunches (BW*12*3)

Pullups
BW*7*4

... supersetted w dips
BW*10*4
 
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Treadmill
2km @ 8kmh

Lu raises
(three sets)

Paused SOHP
40*7
50*7
60*(7+7+5)

Deficit RDLs
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*10*3

DB front raises
11kg*12*4

Lu raises
5kg*10*3

DB side raises
8kg*10*3

Back extensions
BW*15*3
 
Treadmill
2km @ 8-10kmh

Seated cable rows
60*10
75*10
90*10
75*10*3

Bench
40*10 (paused)
60*10
80*15*4

Pullups
BW*8*4

Deficit pushups
BW*15*3

EZ-bar curls
25*15*4

Doing my best to minimize cortisol and keep the frequency up on the compound(er) lifts.
 
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Treadmill
2km @ 8.5kmh

Deadlifts
40*5 (snatch-grip RDLs)
40*5 (SGDL)
60*5 (SGRDL)
60*5 (SGDL)
80*5 (paused DL)
100*5 (paused DL)
140*3
160*3
180*(5+5+5) -belt-
100*12*2 (deficit RDLs)

45 sec rests. Good mustard!

Pullups
BW*8*3 (tng)
BW*4*4 (paused, tempo eccentric)

Hanging back-supported leg raises
BW*15*3
 
Treadmill
2km @ 8-10kmh

Dips (tng)
BW*12*4

Bench
40*10
60*10
80*10(+1 paused)
90*12*3
90*10

I've been overcueing the bench for YEARS with the whole "arch back, shoulders back and down"-circus. Shrugging up and back a tiny bit while maintaining shoulder stability and allowing the elbows to flare a bit has unlocked my pecs and brought them back to life.

Squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*3 (paused)
140*3 (paused)
160*(6+6+5) -belt-

Probably an overreach for the day, but I had an itch.

Bulgarian split squats
BW*15*3

Doing these for the sake of form and future incorporation.

DB front raises
10kg*12*3
 
Intra-workout weight: 99.6kg (according to the dodgy scale. Gonna double check in a day or two on another scale)

Treadmill
2km @ 8kmh

Rotator cuff warmup
(external rotations*2, arm adductions*3, internal rotations*2)

Pullups (tng)
BW*12*3
BW*10
BW*4*3 (paused tempo reps)

Seated DB press
12.5kg*10 (paused)
17.5kg*10 (paused)
22.5kg*10
27.5kg*10*3

EZ-bar curls
30kg*12*3

Seated OHP
40*12*3

Back extensions
(BW*15*3)

... supersetted w full can raises (5kg*15*3)
 
Got sidelined by the flu for about a week after too much stress and too little sleep. Duly noted warning sign.

Treadmill
2km @ 8-10kmh

Squat
70*5+5 (paused+tng)
100*5+5 (paused+tng)
120*3 (paused)
140*5*3
100*10*3

Doing constant tension-work with light percentages after the work sets is nice for the form.

BB rows
40*12
50*12*4

Back extensions
BW*12*4

Hanging jack knives
BW*8*4
 
Treadmill
2km @ 8.5kmh

Paused seated DB press
11kg*15
15kg*15
17.5kg*15
20kg*15
22.5kg*10(+2 TNG)
22.5kg*12
22.5kg*12
17.5kg*15 (tng)
17.5kg*15 (tng)
17.5kg*12 (tng)

DL
40*5+5+5 (paused RDL+above-knee partials+paused DLs)
70*5+5+5 (ditto)
90*5+5+5 (ditto)
110*5+5 (paused RDL+paused DL)
130*(5+5+5) (paused DL, 45sec rests)

Paused SOHP
40*15
50*10
40*10*2

Hanging jack knives (BW*5*3) + DB side raises (9kg*12*3)

Work's fucked me up these past few weeks. Tryna get back into the swing of things.
 
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Treadmill
2km @ 8.5kmh

Quick core and shoulder warmup

Cable rows
40*15
50*15
60*15
70*15
80*15

Pushups
BW*15*3

BOBB rows
40*12
50*12
60*12*2

Incline DB press
15*15
20*15
25*15
30*15
30*12
30*12

DB front raises superset
10 reps @ 12.5, 10, 7 & 5kg.
 
Treadmill
2km @ 9.5kmh

Paused DL
60*7 (paused RDL)
80*7 (paused RDL)
100*7
120*7
140*3
160*3
180*3 -belt-
200*1 -belt-
160*5*2 -belt-

Gonna start doing back-off sets again to put some more quality reps into the bank.

Pullups
BW*10*3 (TNG)
BW*4*3 (paused tempo reps)

Back extensions
BW*12*4

EZ crunches
30kg*15*3

Reverse EZ crunches
15kg*12*3
 
Morning session

Pullups
BW*5*3

Dips
BW*5*3

Bottom-start pistol squats
BW*3*3

PM session

Treadmill
2km @ 8.5kmh

Pullups (tng)
BW*8*5

Paused SOHP
40*5
50*5
60*3
70*3
55*6*5

Chins (paused)
BW*7*3

Seated DB press
15*10
20*10
25*10*3

Paused squat
40*5
70*5
100*5
130*5
 
TUESDAY'S SESSION

Treadmill
2km @ 9kmh

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

Paused bench
60*8
70*8
80*8
90*5
100*3
110*3
85*7*3

Cable rows
50*10
60*10
70*10
80*10

Incline DB press
15*10
22.5*10
30*10
35*10

TODAY'S AM SESSION

Treadmill
2km @ 9kmh

Paused deadlifts
60*7 (paused RDL)
80*7 (paused RDL)
100*5
120*3
140*3
160*3
190*3 -belt-
140*6*3 -belt-

Pullups
BW*8*3

Side crunches
BW*12*2
 
AM session

Treadmill
2km @ 9.5kmh

Quick core and hip warmup

Squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5
140*3
160*3 -belt-
140*6*3 -belt-

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

EZ-bar curls
30*15*3

... supersetted w back extensions (BW*10*3)
 
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