Abducted by robots

Squats
60kg x 10
80kg x 10
90kg x 7
90kg x 7
90kg x 6 (I farted out and fell forward on the last rep.)
60kg x 10

Bent-over barbell rows
60kg x 10
75kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 5

Lateral rotation for rotator cuffs
 
golvmopp said:
Squat
60*5
100*5
120*5
140*5
160*3
180*2
200*1 -belt-
210*1 -belt-
215*1 -belt- NEW 1RM!
220*1 -belt- NEW 1RM!
170*12 -belt- NEW 12RM!
Click to expand...

golvmopp said:
Paused BP
60*5
70*5
80*5
90*5
100*5
110*3
120*2
130*2 NEW PAUSED 2RM AND PAUSED MAX!
130*1*3 (slamming singles in to establish a bridgehead at 130)
110*5*2
Click to expand...

tom-hanks-stoned-face-too-good-ugh-1388351045Q.jpg
 
Pullups
+15kg: 5, 3, 2
BW: 6, 5, 3

Bicep curls
24kg: 4, 2
22kg: 5, 3, 3

One-armed tricep cable extensions
27.5kg: 10
32.5kg: 10
37.5kg: 3 x 5
32.5kg: 5
27.5kg: 5
 
EDIT: Wrong thread..

EDIT 2 - this time it's personal: ... will take the opportunity anyway to thank Flash for the chuckle sweaty Tom Hanks brought. I can hear it already: "bruuuuhhhhh..."

EDIT 3 - the return: Taking the opportunity to log today's "jog".

Treadmill
2km @ a pinch above 12kmh.

Arch of the foot was fucking shredded by the inseem much prior to me running out of crunk juice - I'm gonna get blisters. Gotta toughen the skin up once again so that it's not the limiting factor in my runs.
 
Deadlifts
90kg x 10
135kg x 4 (2, 2)
135kg x 4 (2, 1, 1)
110kg x 5 (4, 1)
110kg x 5 (4, 1)
110kg x 5 (3, 2)

Lateral rotation

Facepulls
45kg x 15
45kg x 15
45kg x 15
 
SLDL
60*5
100*5
120*5
140*5
150*5 -belt-
160*4+F -belt- (too slow off the floor for a fifth rep)
160*4 -belt-
160*4 -belt-
170*1*2 -belt-

Widening the bridgehead at both 160 and 170. Gotta bring the bar-speed up at the heavier weights.

BB shrugs (pulled off floor)
180*17 -belt-
190*13 -belt-

DB rows
50kg*20*3

Paused SOHP
40*5
50*5
60*5
70*5
80*5 (ugly last rep)

Mustard-o-meter: 7/10

Head was absent but performance was OK.

Other:
- 2hr10m session
 
Bent-over barbell rows
60kg x 10
75kg x 7
75kg x 6
75kg x 6
75kg x 5
75kg x 5
70kg x 5
70kg x 5
60kg x 10

Bicep curls
24kg x 5
24kg x 4
24kg x 3
22kg x 5
22kg x 4

One-armed tricep cable extensions
30kg x 10
40kg x 7
40kg x 7
40kg x 5
40kg x 5
40kg x 5
30kg x 10

Shoulder's still bugging me, and keeping me out of the bench and pushups. It's probably the coracobrachialis. Any tips on how to alleviate this? Been out for a month now. Hips are dodgy, keeping me out of the squats. :/
 
You're a monster. I see you're in the long femur club too.
 
Pullups
+15kg: 5, 4, 3
BW: 6, 5, 3

One-armed tricep cable extensions
30kg x 10
42.5kg x 6
40kg x 7
40kg x 6
40kg x 6
40kg x 6
35kg x 9
30kg x 10

Bicep curls
24kg: 3, 2
22kg: 4, 3

30 minutes on the elliptical with 75% resistance
 
chart


SexyMahnaz said:
You're a monster. I see you're in the long femur club too.
Click to expand...

Long femur club is best club. Not only do you get extra hair on your balls overcoming the obstacle, but you're genetically predisposed to soccer-kicking heads into the upper stratosphere.

Also, because it's a new page and I'm feeling generous:
4cc44b73d557960357cac73185e7a421840af0068b89fc66220d79fda3a7e1e0_1.jpg
 
Chalk makes all the difference in the world

Deadlifts
90kg x 10
135kg x 5
135kg x 5
135kg x 5
135kg x 5
135kg x 5
90kg x 10 (5, 3, 2)

15 minutes on the elliptical with full resistance.
 
Paused SOHP
40*5
50*5
60*5
70*5
80*3
87.5*3 NEW 3RM! (last rep was a grinder but not a true red zone-rep)
90*2 NEW 2RM!
92.5*F (over-eager, lost the tension in the bottom)
87.5*1 (out of crunk juice)
80*5
80*4
67.5*7*2

Got greedy on the top sets, but I have to push the envelope yanno. Couple of rep maxed are sweet beenz anyway.

Paused squat
60*5
100*5
120*5
140*5
160*2
180*1 -belt-
190*1 -belt- (might be a new 1RM, not sure)

Stiff hips. Stretch for fucks sake.

Paused DB flies
12.5*8
15*8
17.5*8
20*8
22.5*7 (holy shit last two reps were slow)
22.5*5
15*10 (burrrrrnnnnn)

Lat raises
10*12*3

Front raises
10*12*3

Treadmill
2km @ 12kmh

Chore, no stamina.

Mustard-o-meter: 8/10

Performancewise a rather good session considering I've been down as fuck and am a couple of hours behind on sleep.

Other:
- 2hr 30m session
- 2tbsp coffee
 
Yesterday

15 minutes on the elliptical with full resistance

Today's harvest

Pullups
+15kg: 5, 4, 3
BW: 7, 5, 5, 3

One-armed tricep cable extensions
30kg x 10
42.5kg x 6
42.5kg x 6
42.5kg x 6
42.5kg x 6
42.5kg x 5
30kg x 10

Bicep curls
24kg x 4
24kg x 3
22kg x 5
22kg x 4
22kg x 3
 
Pullups
+15kg: 6, 4, 3
BW: 7, 5, 6, 4

One-armed tricep cable extension
30kg x 10
45kg x 5
45kg x 5
45kg x 5
45kg x 5
30kg x 10

Seated cable row
72kg x 20
(30 second rest)
72kg x 15
(30 second rest)
72kg x 15
(30 second rest)
72kg x 10

10 minutes on the elliptical with full resistance


And now I know why it's a bad idea to put pullups and deadlifts on the same day.
 
Deadlifts
90kg x 10
135kg x 5
135kg x 5
135kg x 4
 
Seated cable rows
72kg x 20
(30 second rest)
72kg x 20
(30 second rest)
72kg x 20

Onearmed tricep cable extension
30kg x 10
45kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5

Bicep curls
24kg x 5
24kg x 4
24kg x 4
24kg x 3
24kg x 3

15 minutes on the elliptical with full resistance
 
Pullups
BW: 11, 8, 7 ,5, 5

SOHP
Clean bar (20kg): (10 repetitions on chest, 10 behind head) x 5

Lateral arm-rotation
10kg: 10 x 5
 
Pullups
BW: 12, 8, 7, 6, 5

SOHP
Clean bar (20kg): (10 repetitions on chest, 10 behind head) x 5

Facepulls
45kg: 12 x 5
 
Allright, let's get this bitch back on the road. I've been back and forth with training, had a few unregistered sessions, but lets type down todays harvest along with a small health update.

Squats
20kg x 10
60kg x 10
70kg x 7
80kg x 6
90kg x 5
100kg x 5
105kg x 4
90kg x 5

Squats are now back to full power. Found out that my mistakes were pretty severe in posture - feet too narrow, flared and I took ass to ground way too literally. I'm standing wider, a bit more rigid and I'm not bouncing out of the hole; much to the delight of my knees and hips.

SOHP
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10

Shoulder is feeling a bit better, now that I'm on the second day of anti-inflammatory medication. Still feels a tad sore after a workout, but its getting better. If it doesn't dissipate after this cure, however, I'm seeing a physiotherapist.

Pullups
BW: 11, 6, 6, 6, 5
 
Squats
60kg x 10
70kg x 7
80kg x 6
90kg x 5
100kg x 5
105kg x 4
110kg x 2
100kg x 5
60kg x 10

Pullups
BW: 11, 7, 6, 6, 6
 
SOHP
40kg x 10
50kg x 5
55kg x 3
55kg x 3
55kg x 3
50kg x 5
50kg x 5
40kg x 10

Seated cable row
72kg x 20
(30 second rest)
72kg x 20
(30 second rest)
72kg x 17+3 (Grip farted out)
 
Pullups
BW: 12, 8, 7, 6, 5

15 minutes on the elliptical with maximum resistance. I tasted blood.
 
SOHP
40kg x 10
45kg x 7
50kg x 5
55kg x 3
60kg x 2
60kg x 2
55kg x 3
40kg x 10

Squats
60kg x 10
80kg x 6
100kg x 5
105kg x 5
110kg x 3
115kg x 3
100kg x 5
60kg x 10
 
Tricep cable extension
30kg x 20
40kg x 20
45kg x 20
45kg x 20
45kg x 20
45kg x 20

External rotation
7.5kg x 10
10kg x 10
12.5kg x 7
15kg x 4
10kg x 10
7.5kg x 10

Deadlifts
90kg x 10
110kg x 5
120kg x 5
135kg x 5
135kg x 4+1 (switched the mixed grip)
135kg x 4+1 (ditto)
90kg x 5
 
Been working out four days in a row, mostly light stuff and low impact cardio. Did 6x5 bw pullups for the past three days.

Today's harvest:

Squats
60kg x 5
80kg x 5
100kg x 5
110kg x 3
115kg x 3
120 kg x 2

Gunning for 125kg on the next session

SOHP
40kg x 5
45kg x 5
50kg x 5
55kg x 3
60kg x 1

plus some lighter shoulder assistance excercises.
 
Pullups

BW: 10 in the morning, 6x5 coming home from school, 10 before gym

Squats
60kg x 5
80kg x 5
100kg x 5
110kg x 2
120kg x 1
125kg x 1
125kg x 1
120kg x 2
110kg x 5

I will max out the plates (135kg) within two weeks.

+ assistance shoulder excercises and 10 minutes on the bike
 
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