PR Abducted by robots

[golvmopp]

Thursday's session

Treadmill
2km @ 8.5-11kmh

Core and hip warmup
(two sets)

Front squats
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*3 (paused)
100*3
120*3
130*3
140*3 -belt-
150*1 -belt-
100*8

Flat DB press
12.5*8
17.5*8
22.5*8
30*8
37.5*8
42.5*5+F

Paused pullups
BW*7*3

 

[golvmopp]

Treadmill
2km @ 8.5-9.5kmh

Paused SOHP
30*7*2
40*7
50*7
60*5
70*3
75*3
55*6*5

DB raises
8kg*15*4

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

DL
40*7 (paused RDL)
60*7 (paused RDL)
60*3
100*3
140*3
180*3
140*(3+3+3+3+3) (30 sec rests)

DB rows
45kg*15
45kg*12

Seated cable rows
(three dropsets)

 

[golvmopp]

Quick shoulder warmup

Paused DB flat bench
15*10
22.5*10
30*10
37.5*5
42.5*7
30*8*4

Paused DB flies
12.5*10*4

Supinated DB front raises
8kg*15*4

... supersetted w one-armed tricep extensions

Paused pullups
BW*7*4

A few bicep isolation sets

 

[golvmopp]

Core and hip warmup
(three sets)

DL
40*5 (paused RDL)
70*7 (paused RDL)
90*5 (paused RDL)
90*5
130*5
160*5
185*2
200*1 -belt-
150*(3+3+3+3+3) -belt- (30 sec rests)

DB rows
45*15*3

Paused seated DB press
12.5*12
20*12
25*12

 

[golvmopp]

Friday's session

Treadmill
2km @ 8.5kmh

Hammergrip pullups
BW*7*4 (paused)
BW*5 (paused)

... supersetted w bodyweight calf raises (BW*20*4)

Alternating DB curls
17.5kg*12*5

Bulgarian split squats
20kg*12*3

... supersetted w deficit leg raises (BW*12*3)

Leg extensions
(Four sets)

Paused DB flies
12.5kg*12*4

... supersetted w supinated DB front raises (10kg*12*4)

 

[golvmopp]

Treadmill
2km @ 8.5kmh

Shoulder warmup

Paused seated DB press
12.5*10
17.5*10
22.5*10
25*10*3
25*8

DB side raises
11kg*10*3
9kg*10*3

DB skullcrushers
27.5*12
27.5*12
27.5*10

Paused RDLs
60*10
80*10
100*10*3

Hanging back-supported leg raises
BW*12*3

... supersetted w cossack squats (10kg*7*2)

 

[golvmopp]

Paused squat
40*7
60*5*2
80*5*2
100*5
120*5*5

Paused flat DB bench
20*10
25*10
32.5*10*3

Paused DB flies
12.5*12*3

 

[golvmopp]

Yesterday morning's session

Treadmill
1km @ 8-10.5kmh

A few cossack plate squats as hip warmup

SLDL
60*7 (paused RDL)
60*5
80*5
100*5
120*5
140*5*3

Deficit RDLs
80*10*2

... supersetted w BB shrugs (80*10*2)

Cable rows
50*12
60*12
70*12
80*12
(+ 2 dropsets)

 

[golvmopp]

Today's AM session

Treadmill
2km @ 8-12kmh

Shoulder warmup
(internal and external rotations, adductions and Lu raises)

Flat DB bench
17.5*10 (paused)
22.5*10 (paused)
27.5*10
32.5*10
37.5*10
42.5*6+F
30*10*3 (paused)

Pullups
BW*5*5

Rear delt cable flies
(three sets)

Paused squats
40*5
60*5
80*5
100*5

Yoga with weights. Progressively relax into the hole (no homo). Great for mobility and hip/lower back health.

 

[golvmopp]

Yesterday's session

DB rows
25*12
35*12
42.5*15*3

Paused SOHP
30*10
40*10
50*10
60*5
70*4
50*10*3

DB side raises
8kg*15*2

... supersetted w EZ-bar curls (30kg*15*2)

 

[golvmopp]

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

Squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*3 (paused)
160*3 (paused)
80*(10+10+10) (tng, 40 sec. rests)

Dips
BW*10*4

 

[golvmopp]

Treadmill
2km @ 8.5-10.5kmh

Paused SOHP
25*5
40*5
45*5
55*5
60*5
65*3
70*3
75*3
80*1
60*6*3

SLDL
60*7
80*7
100*7
120*3
140*3
160*2.5+F (no chalk = grip fail)
170*3

Deficit RDL
100*(10+10+10)

45 sec rests.

DB rows
45*15*2

 

[golvmopp]

Pumping iron on foreign soil.

Treadmill
2km @ 8.5-12kmh

Paused squat
40*7
60*7
80*7
100*5
120*5
140*3
160*3
80*(10+10+10) (tng, 30 sec rests)

Flat DB bench
12.5*10
20*10
27.5*10
32.5*10

Paused pullups
BW*(5+5+5) (45 sec rests)
BW*5

Feels great getting some flowthrough after a week's hiatus.

 

[golvmopp]

Tuesday's session

Treadmill
2km@ 9.5kmh

DL
40*10 (paused RDL, supersetted w plate cossack squats)
60*10 (paused RDL, supersetted w plate cossack squats)
80*10 (paused RDL)
100*5
120*5
140*5
160*3
180*2

BB rows
40*12
50*12*4

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

 

[golvmopp]

Treadmill
2km @ 9kmh

Shoulder warmup
(laying Lu raises, flies, DB raises)

Flat DB bench
15*10 (paused)
20*10 (paused)
25*10
30*10
32.5*10*3

Pullups
BW*7*4

Squats
40*10 (paused)
40*10
70*10
100*10

DB lat and front raises superset
7kg*12*2

 

[golvmopp]

Treadmill
2km @ 8.5kmh

Seated cable rows
50*12
60*12
70*12
80*10
90*8
60*12

Paused SOHP
30*7
40*7
50*7
60*7
40*12

SLDL
60*8
80*8*3

Hanging back-supported leg raises
BW*15*3

Back extensions
BW*15*3

Shoulder internal and external rotations
(three sets)

Let's get back on the horse.

 

[golvmopp]

Cycling
~15km

Paused pullups
BW*5*5
BW*5*3 (tng)

Paused squat
40*5
60*5
80*5
100*5
120*5

Walking DB lunges
(15kg per hand * 4 rounds)

Decline DB curls
12.5*10*5

Pushups
BW*20
BW*16 (deficit)
BW*12 (deficit)
BW*10 (deficit)
BW*8

Pec flies machine
(four sets)

 

[golvmopp]

Paused DB flies
12.5*10
17.5*10
22.5*10
27.5*10
27.5*10
27.5*7
20*10*2 (tng)

DB side raises
8kg*12*4

Paused deficit RDLs
40*10
60*10
80*10
110*9
110*10
110*10

DB rows
42.5*10*3

 

[golvmopp]

Outdoor session

Pullups
BW*8*4

Dips
BW*8*4

Paused pistol squats
BW*3*4

 

[golvmopp]

Paused squat
40*5
60*5
80*5
100*5
120*5
140*3
150*3

Alternating BB lunges
30kg*10*2 (per leg)

Flat DB press
15*10
20*10
25*10
30*10*2

Shorter session, was pressed for time but stoked to get one in.