PR Abducted by robots

[golvmopp]

Treadmill
2km @ 9.5kmh

Paused squat
60*5
90*5
120*3
140*3
160*3
120*6*3

Bench
40*8
60*8
80*8
100*5
115*3
85*6*3

Paused pullups
BW*8*3

 

[golvmopp]

Treadmill
2km @ 9.5-11.5kmh

Paused SOHP
30*8
40*8
50*8
60*5
70*3
75*3
80*1
60*6*3

DB rows
45*20
45*15

Paused DL
60*5
100*5
140*5
180*5

DB side raises
7kg*15*3

 

[golvmopp]

Yesterday's session

Treadmill
2km @ 8.5kmh

Paused bench
40*5
60*8
80*8
100*5
110*3
120*2
90*6*3

Paused pullups
BW*8*4

Paused squat
40*5
60*5
80*5
100*5
130*5
150*3 (tng)
170*3 -belt- (tng)
185*3 -belt- (tng)

 

[golvmopp]

Treadmill
2km @ 8.5kmh

Paused seated DB press
12.5*8
17.5*8
22.5*8
27.5*8*4

DB rows
40*12*4

DL
60*5*2
100*5*2
140*5*4

BB shrugs
100*12*3

... supersetted w plate side raises (5kg*12*3)

 

[golvmopp]

Treadmill
2km @ 9kmh

Paused pullups
BW*5*5

Paused squat
40*3*2
70*3
110*3
150*3
70*10 (paused tempo squats)

Flat DB press
15*8
22.5*10
30*10
37.5*8
30*10

 

[golvmopp]

Treadmill
2km @ 9kmh

BOBB rows
40*10
45*10
50*10
55*10
60*10*3
50*10*3

DL
60*5
100*5
140*5
160*5
180*5
200*2+F

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

First week of vacation. Here's to stringing a couple of dubyas together after a rough couple of months workwise.

 

[golvmopp]

Treadmill
2km @ 9kmh

Paused squat
40*5
60*5
80*5
100*3
120*3
140*3
160*1
170*1
175*1
130*6*2

Paused flat DB bench
12.5*8
17.5*8
22.5*8
27.5*8
32.5*8*3

Pullups (tng)
BW*8*3
BW*7

Cable incline flies
(four sets)

... supersetted w one-armed tricep extensions

 

[golvmopp]

Yesterday's session

Treadmill
2km @ 8.5kmh

Paused DL
40*7 (paused RDL)
60*7 (paused RDL)
60*5 (tng DL)
80*7 (paused RDL)
80*5 (tng DL)
110*5 (tng DL)
110*5
150*3
170*3
190*3 -belt-
150*5*3 -belt-

Paused SOHP
30*8
40*8
50*8
60*8*3
50*10

DB rows
45kg*10*3

 

[golvmopp]

Treadmill
2.6km @ 9kmh

Laying DB Lu raises
(four ascending sets)

Paused flat DB bench
17.5*8
22.5*8
27.5*8
35*8*3
27.5*12
27.5*10

Paused pullups
BW*6*5

Paused squat
40*5
60*5
80*5
100*3
130*3
150*3

Hanging back-supported leg raises supersetted w back extensions
(three sets)

Paused DB flies
12.5kg*10*3

 

[golvmopp]

Treadmill
2km @ 9kmh

Paused seated DB press
12.5*10
17.5*10
22.5*10
27.5*10*4

DB rows
42.5*12*3

Paused deficit RDLs
40*10
50*10
60*10
70*10

I felt fucking wrecked overall, so the light RDLs were a way to touch base with the hammies and core without further taxing the CNS.

EZ-bar curls
30*15*3

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Paused pullups
BW*8*5

Cossack squats
+10kg*7*3

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

Paused flat DB bench
12.5*10
17.5*10
22.5*10
30*10
37.5*9

DB front raises
11kg*12*4

Y-raises
(six light sets)

 

[golvmopp]

Treadmill
2km @ 8-9.5kmh

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

DL
60*3
100*3
130*3
160*3
190*1 -belt-
200*1 -belt-
210*1 -belt-

Paused SOHP
30*7
40*7
50*7
60*7
70*5

DB rows
45*15

... supersetted w deficit laying leg raises (BW*15)

 

[golvmopp]

Treadmill
2km @ 9kmh

Squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*3 (paused)
120*3 (paused)
140*2 (paused)
160*1 (paused)
160*1
175*1 -belt-
190*1 -belt-
130*6*3

Laying Lu raises and a few DB flies

Paused flat DB bench
15*8
20*8
25*8
30*8
35*8
40*6

Paused DB flies
12.5*10*3

Chin-ups
BW*7*3
BW*6
BW*5

 

[golvmopp]

Hitting a slump rn, so I'm doing bro splits for a while.

Treadmill
2km @ 9-11.5kmh

Hanging back-supported leg raises
BW*12*3

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

Ham curls
25*10
30*10
35*10
40*9
40*8
35*9
30*9

Back extensions
BW*15*3

Front DB raises
8kg*12
10kg*12
12.5kg*12
12.5kg*12
12.5kg*10
10kg*10
7kg*12

Side DB raises
8kg*12*3
6kg*12
4kg*12

Alternating DB curls
12.5*10
15*10*4
12.5*10

 

[KnightTemplar]

Hitting a slump rn, so I'm doing bro splits for a while.

Treadmill
2km @ 9-11.5kmh

Hanging back-supported leg raises
BW*12*3

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

Ham curls
25*10
30*10
35*10
40*9
40*8
35*9
30*9

Back extensions
BW*15*3

Front DB raises
8kg*12
10kg*12
12.5kg*12
12.5kg*12
12.5kg*10
10kg*10
7kg*12

Side DB raises
8kg*12*3
6kg*12
4kg*12

Alternating DB curls
12.5*10
15*10*4
12.5*10

Sometimes, you just have to get your Swole on.

After some fuckwit managed to break my gym's Safety Squat Bar, I had to switch to Hack Squat or Leg Press. There's no point in trying to max out on those machines, so I'm training in the hypertrophy rep range.

Upper body is the same. My go-to assistance exercise for Bench was Smith Machine JM Press. I'd load it as heavy as possible. But the gym replaced our old Smiths with a counterbalanced version in which the bar is attached to cables. I tried it a couple of times, but they feel like shit. So I've gone old school: Hammer Grip DB Bench or Hex Press.

 

[golvmopp]

Sometimes, you just have to get your Swole on.

After some fuckwit managed to break my gym's Safety Squat Bar, I had to switch to Hack Squat or Leg Press. There's no point in trying to max out on those machines, so I'm training in the hypertrophy rep range.

Upper body is the same. My go-to assistance exercise for Bench was Smith Machine JM Press. I'd load it as heavy as possible. But the gym replaced our old Smiths with a counterbalanced version in which the bar is attached to cables. I tried it a couple of times, but they feel like shit. So I've gone old school: Hammer Grip DB Bench or Hex Press.

Sometimes momentary variation is just what one needs to keep going in the long run.

Treadmill
2km @ 9-11kmh

Shoulder rotator cuff complex
(external and internal rotations; arm adductions)

Paused DB flies
5kg*5
9kg*8
12.5kg*10
15kg*10
17.5kg*10*3

Paused incline flies
11kg*12*4

DB skullcrushers
27.5kg*12
27.5kg*12
27.5kg*10
27.5kg*8

One-armed tricep extensions
(Five sets)

Paused pullups
BW*7*3
BW*6 (tng)

Bulgarian split squats
BW*10*3
+12kg*10*2

 

[KnightTemplar]

Sometimes momentary variation is just what one needs to keep going in the long run.

Treadmill
2km @ 9-11kmh

Shoulder rotator cuff complex
(external and internal rotations; arm adductions)

Paused DB flies
5kg*5
9kg*8
12.5kg*10
15kg*10
17.5kg*10*3

Paused incline flies
11kg*12*4

DB skullcrushers
27.5kg*12
27.5kg*12
27.5kg*10
27.5kg*8

One-armed tricep extensions
(Five sets)

Paused pullups
BW*7*3
BW*6 (tng)

Bulgarian split squats
BW*10*3
+12kg*10*2

Agreed.

To be fair, the new Smith Machines are very easy on the shoulders, because the stabiliser muscles are hardly used at all. Smith Machines are very poor for developing strength because of this but, for the same reason, are good tools for hypertrophy. You can really isolate the muscles you want to focus on.

 

[golvmopp]

Alternating DB curls
12.5*10
15*10
17.5*10
20*10*3
17.5*10*2

DB hammer curls
15*10*3

DB front raises
8*12
12.5*12*4

DB side raises
10kg*12*5

BB shrugs
90*15*4

 

[golvmopp]

Paused pullups
BW*5*5

... supersetted w rotator cuff complex

EZ-bar curls
30*15*4

Paused squat
40*5
60*5
80*5
100*5
120*3
140*3
160*3
170*2
100*25 (touch and go)

Paused flat DB bench
17.5*8
22.5*8
27.5*8
32.5*8
37.5*8

Cable flies
(three sets)

 

[golvmopp]

Rotator cuff complex and DB skullcrushers for shoulder warmup

Paused seated DB press
12.5*8
17.5*8
22.5*8
27.5*5
32.5*5
35*3
25*12

DB front raises
8kg*12*4

Paused DL
60*5 (paused RDL)
100*5
140*3
170*3
190*2
200*1

DB rows
45*12*4