PR Abducted by robots

[golvmopp]

Treadmill
2km @ 9.5kmh

Seated DB press
7kg*10
10kg*10
15kg*10
20kg*10
25kg*10
30kg*10
35kg*4
30kg*10
20kg*15

Paused DL
40*7 (paused RDL)
70*7 (paused RDL)
100*7 (paused RDL)
100*5
120*5
140*5
160*3
180*3
190*3

Seated cable rows
60*15
70*15
70*12
70*12

(... supersetted w DB side raises)

 

[golvmopp]

Treadmill
2km @ 10kmh

Pullups
BW*10*5

Bench
40*15
60*15
80*15
90*12
90*10
90*10
80*10

Cable flies
(four sets)

EZ-bar curls
30*15*3
30*12

One-armed tricep extensions
(four sets)

DB Lu raises
(three sets)

 

[golvmopp]

Core warmup
(hanging back-supported leg raises supersetted w back extensions)

DL
40*7 (paused RDL)
70*7 (paused RDL)
100*7 (paused RDL)
100*5
140*5 -belt-
160*3 -belt-
180*3 -belt-
200*3 -belt-
210*F -belt-
100*10*2 (paused RDL)

Seated cable rows
60*15
70*15
80*15
80*12
80*12

DB skullcrushers
25*15
30*12*4

DB side raises
7kg*15*3

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Rotator cuff complex warmup

Bench (tng)
40*12
60*12
70*12
80*5
90*5
100*5
110*5
115*2
120*1
125*1
80*12*2

Squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*5*3 (tng)

Paused pullups
BW*5*5

 

[golvmopp]

Yesterday's session

Treadmill
2km @ 10.5-16.5kmh

DB rows
45kg*20
45kg*20
45kg*15

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

Hanging back-supported leg raises
BW*15*3

... supersetted w back extensions (BW*15*3)

 

[golvmopp]

Yesterday's session

Squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*3 (paused)
160*2 (paused)
170*2
180*3 -belt-
120*10*2

Pullups
BW*10*4

Pushups
BW*20*4

 

[golvmopp]

Yesterday's session

Treadmill
2km @ 8kmh

Some shoulder stability, core and hip work.

 

[golvmopp]

Treadmill
2km @ 9kmh

External and internal rotations
(three sets)

Paused BTN press
30*10
40*10*5

SOHP
40*12*3

Paused deficit RDL
40*10
60*10
80*10
100*10
120*10

Bulgarian split squats
BW*10*3

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

 

[golvmopp]

Treadmill
2km @ 9.5-14kmh

Paused pullups
BW*8*5

Dips
BW*12*3
BW*10*2

Paused squat
40*10
60*10
80*10
100*10

Chins
BW*8
BW*8
BW*7

 

[golvmopp]

Treadmill
2km @ 9.5-15.5kmh

Paused DL
40*5 (paused RDL)
60*5 (paused RDL)
80*5 (paused RDL)
100*5 (paused RDL)
100*5
130*5
160*(5+5+4) (45 sec rests)

BOBB rows
40*20
50*20
50*20
50*14

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

Laying leg raises with KB hold (just above floor)
+16kg*15*3

Side crunches
BW*10*2

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Shoulder warmup
(int/ext rotations, adductions)

Bench
40*20
60*20
80*15
90*10*4
90*6
80*12
80*10

DB front raises
8kg*12*3

Squat
40*5 (paused)
40*10
60*5 (paused)
60*10
80*5 (paused)
80*10

 

[golvmopp]

Treadmill
2km @ 10kmh

Cable rows
60*15*5

BOBB rows
40*12
50*12
60*12
70*12*3

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

Deficit RDLs
40*8
60*8
80*10
100*10*3

 

[golvmopp]

Treadmill
2km @ 10kmh (of which 550m @ 17kmh)

Hanging back-supported leg raises
BW*15*5

Core and hip complex
(laying leg raises, side leg raises, side crunches)*3

DB lunges
+15kg per arm*15m*6

Paused pullups
BW*5*6

Plate cossack squats
+10kg*5*3

 

[golvmopp]

Treadmill
2km @ 9.5kmh (of which 400m @ 16kmh)

Shoulder warmup complex supersetted w deficit BW calf raises

SOHP (tng)
30*10
40*10
50*10*3
50*5*3 (paused)

Paused DL
60*5
80*5
100*5
120*5
140*5*3

BOBB rows
40*12
50*12
60*12
70*12

 

[golvmopp]

Quick Christmas session

DB Lu, side, front and rear delt raises + DB curl superset * 4

Bulgarian split squats
BW*15*3

Merry Christmas, brothers.

 

[KnightTemplar]

Quick Christmas session

DB Lu, side, front and rear delt raises + DB curl superset * 4

Bulgarian split squats
BW*15*3

Merry Christmas, brothers.

Merry Christmas, bro.

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Pullups
BW*3*5 (paused)
BW*10*3

Bench
40*12
50*12
60*12
70*12
80*12
90*5
100*5*5

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

DB curls
11kg*15
12.5kg*15
15kg*15*2

 

[golvmopp]

DL
40*7 (paused RDL)
60*7 (paused RDL)
80*7 (paused RDL)
100*7 (paused RDL)
100*3
120*3
140*3
160*3
180*3
200*3

BOBB rows
40*15
50*15
60*15*2

DB Lu raises supersetted w one-armed cable tricep extensions
(four sets)

 

[golvmopp]

Treadmill
2km @ 10-15kmh

Shoulder complex warmup

Bench
40*12
60*12
70*12
80*12
90*5
100*3
110*4*4

Squats
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5
140*(5+5+5) (45s rests)

Pullups
BW*7*4

 

[golvmopp]

Wednesday's session

Treadmill
2km @ 10kmh

Seated cable rows
60*15
66*15
72*15
78*15
84*12*3

Seated DB press
15*10
20*10
25*10
30*10
30*8

Laying leg raises w plate OH hold supersetted w plate cossack squats
(three sets)

DB curls
17.5*10*3

Reverse EZ-bar curls
20*12*3

... supersetted w DB side raises (7kg*12*3)

Today's session

Treadmill
2km @ 10kmh (of which 300m @ 17kmh)

Squat
40*5+5 (paused+tng)
60*5+5 (paused+tng)
80*5+5 (paused+tng)
100*5
120*5
140*3
160*3 -belt-
180*4 -belt-

Pullups (tng)
BW*8*4

Pushups
BW*20*3
BW*15