PR Abducted by robots

Treadmill
2km @ 10kmh

Thorough shoulder complex warmup

Seated DB press
11*10
15*10
20*10
25*10*3

Lateral DB raises
7kg*12*4
(+ 2 dropsets)

Front DB raises
7kg*12*4
(+ 1 dropset)

Back extensions supersetted w hanging back-supported leg extensions
(three sets)

Bulgarian split squats
BW*10*4
 
Paused squat
40*10
60*10
80*10*3

Paused SOHP
40*10*5

Paused pullups
BW*7*4

Hanging back-supported leg raises (BW*12*3) supersetted with side crunches (BW*10*3)

DB Lu raises
2kg*10
4kg*10
6kg*10*3

LOTS of things tugging at me from many directions, hence just trying to ease back into things.
 
Treadmill
1.2km @ 8-9kmh

Shoulder warmup complex

Incline DB press
15*10
20*10
25*10
30*10
35*10*2

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

Paused DL
60*5
80*5
100*5
120*5
140*5*2

Paused DB flies supersetted w laying deficit leg raises
(three sets)
 
Shoulder complex warmup

Seated DB press
12.5*12
17.5*12
22.5*12
25*12*3

Paused pullups
BW*5*5

Squat
40*15
60*15
80*15*3

Leg extensions supersetted w one-armed tricep extensions
(three sets)

Afternoon outdoor session

Paused pullups
BW*5*3

Paused dips
BW*8*3
 
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Treadmill
2km @ 8kmh

Seated cable rows
50*15*3

External shoulder rotations
(three sets vertical and horisontal humerus each)

RDL
60*12*3

Paused DB flies
(three sets)

Incline DB press
17.5*10
22.5*10
27.5*10*3

DB side raises
8kg*12*4

DB curls
12.5*12*3

Just going through the motions during my Easter fast.
 
AM session

Seated cable rows
40*12
50*12
60*12
70*12
80*12

... supersetted w core warmup

DL
70*5
100*5
130*5
150*5 -belt-
180*3 -belt-
150*5*3 -belt-

Paused SOHP
30*8
40*8
50*8*3
40*8 (dropset)

Dipped down to 96.2kg following the Easter fast and dropped a ton of mental luggage the process.
 
AM session

Paused pullups
BW*7*3
BW*7*2 (tng)

Squat
40*10 (paused)
60*5 (paused)
80*5
100*3
130*3
150*3
170*3 -belt-
140*6*3 -belt-

Incline DB press
17.5*10
25*10
35*10*2

Much easier to get work done before work these days - any gym is better than no gym.
 
Treadmill
2km @ 10-14kmh

Paused seated DB press
12.5*10
17.5*10
22.5*10
27.5*10
32.5*5
25*10
25*8

DB rows
45*12*3

Paused DL
70*5
100*5
130*5
150*5*3

DB side raises (three sets) supersetted w side crunches (two sets)
 
Shoulder warmup
(Laying Lu raises and paused DB flies)

Paused incline DB press
17.5*10
22.5*10
27.5*10
32.5*10
37.5*5
42.5*4
30*6*3

Paused pullups
BW*8*3

Leg extensions supersetted w hanging leg raises
(three sets)

One-armed tricep extensions
(four sets)

Alternating DB curls
15kg*12*3
 
AM session

Paused pullups
BW*5*3

Paused dips
BW*5*3

PM session

Paused pullups
BW*8*4

Squat
60*5 (paused)
80*5 (paused)
100*3 (paused)
120*3 (paused)
140*3 (paused)
140*3 -belt-
160*3 -belt-
170*3 -belt-
180*3 -belt-
140*6*3 -belt-

Paused bench
60*10
80*10*4

Hammer curls
15kg*12*4

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

DB side raises
7kg*15*2
 
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