PR Abducted by robots

[golvmopp]

Morning weight: 101.7kg

Dunno if that's a particularly good weightloss considering I think I look flabby.

Squat
60*10
100*10
120*5 -belt-
140*7*5 -belt-
100*10

Form decayed as fatigue set in due to yesterday's jog. Still a very good squat session!

Paused SOHP
40*10
50*10*3

Damn near rolled the bar forward off my wrists due to momentary imbalance. Need to do more upper body work! I've lost a lot of juice on the press.

Kroc rows
50kg*20*3

Mustard-o-meter: 7.5/10

Fun session eventhough I got in the gym way too late.

 

[Flash_Monsta]

Great squat session.

 

[golvmopp]

Thanks brah!

BP
50*5*2 (first set was paused two inches off the bottom)
60*5*2
70*5
80*5
90*5
100*5
102.5*5
102.5*5

Shoulder was NOT okay today. Lower back hurt too due to the arch.

Pullups
BW*8*3

Chinups
BW*5
BW*6
BW*6

Squat
60*10*3
100*10

Low back's a bit tight along with the hips, so I stayed superlight.

DL
60*5
100*5
130*3 -belt-
140*3 -belt-
150*2*3 -belt-

Just focusing on getting as good of an explosive and stable pop out the bottom as possible.

Mustard-o-meter: 6.5/10

Shoulder is pissing me off.

 

[golvmopp]

DL
60*5
100*5
130*3 -belt-
150*3 -belt-
160*3 -belt-
170*2 -belt-
180*2*3 -belt-
170*2*3 -belt-

Bar speed a bit shit out the bottom on the worksets. Dunno what it might be exactly - lack of heavy squats? General dropoff due to inactivity?

BP
Bar*bunch

Just checking what aggravates my shoulder and what doesnt.

Facepulls
41kg*12
45kg*12
50kg*12*2

EZ-curls
37kg*15*4

Widegrip BB shrugs
60*10
100*10
120*10
130*10
140*10

Mustard-o-meter: 7/10

Perhaps ought to have calmed my tits a bit, but I don't want to become too unacquainted with heavier weights. School's over now tho, so training frequency's going up if I don't get monkeywrenched by parents or GF with other plans. Getting a bit of trap'n'bi-pump's fun, under the guise of checking whether some bro-gymming to strengthen the surrounding muscles will help my dodgy shoulder.

 

[golvmopp]

Warming my shoulders up a bit prior to the presses.

Facepulls
36*12
41*12

EZ curls
37*10*2

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

Judging from the worksets, that little warmup eased the transition significantly.

RDL
60*5
100*5
100*4
120*5
140*5*3
100*5

Gotta work these more - my posterior chain aint working as hard as it should, everything seems to hit the lats. I'm probably not sitting back far enough.

Squat
60*10
100*10*2

Something I've neglected for a long time has been locking out the hips and engaging the glutes at the set-up to get them firing properly through the motion.

Kroc rows
50kg*25 (left grip farted out at reps 12 and 21)
50kg*20 (left grip farted out at reps 15 and 18)

EZ-curls
37*15
37*10
37*7

Mustard-o-meter: 7.5/10

Good session! Plenty of juice in the press, next to no pain, swole by the end of the session. Lurbs u all <3

 

[golvmopp]

Morning weight: 102.3kg

Squat
70*5
100*5
130*5 -belt-
150*7*4 -belt-
110*7

Doing a much better job sitting back and bringing my ass into the motion. Need to mind my P's and Q's tho - as I reach the worksets there's a definite tendency to slack on the hip lockout and pile onto the quads. Got worn out by the time I came to the warmdown sets, so I cut those short. Form is slowly picking up - I'm much more mindful of keeping the weight on my heels and engaging the glutes this time around, and it seems to pay off.

Paused SOHP
40*10
50*10*3

Pullups (102.3kg)
BW*8*3

BP
50*5*2
65*5
80*5

Left shoulder still gimpy. This is BULLSHIIIIIIT.

Barbell back extension
60*7*2
100*5*3

My balls keep getting smooched when doing these, but it's the best posterior chain excercise there is.

Chins
BW*7
BW*5

Forearms hurt.

Front squat
60*5
70*5*3

Trying to work my rack-position.

Mustard-o-meter: 7.5/10

Good session. Squat's coming together but benchpress is giving me woes.

[Yt]QrhrVuTF6_Y[/MEDIA]

 

[golvmopp]

Hill sprints
(~57m hill in intervals for a total of ~107m sprints)*3
One 57m balls out sprint

 

[Flash_Monsta]

I was going to ask why there wasn't any big tittie birds pics and gifs anymore, and just like that, as if you read my mind.

 

[golvmopp]

^broski pls, I gotchu covred

facepulls
36*12
41*12

EZ-curls
37*10*2

lat raises
10*10

BP
50*5
50*5
50*10
60*7
60*5
70*5
80*5

Experimenting with grip width and form cues to see what hurts least. Cut short at 80kg - shoulder just hurt too fuckin much.

DB flies
10*10*3
12.5*6

Cable presses
14kg*12
18kg*12
23kg*12
27kg*12
32kg*12
36kg*10
41kg*8

Testing the waters to see where I'm at.

Paused SOHP
40*10
50*10

Squat
60*10
100*10

RDL
60*5
100*5
120*5
140*5*3

EZ-curls
37*15
37*12
37*10

Mustard-o-meter: 7/10

I've probably gotta take a break from benching. Gotta work each component separately for a while now, which means bench makes way for DB flies and cable presses, SOHP and tricep extensions.

Concerning shoulder pain: it's pronounced during most loaded movements with the arm involving external rotation of the humerus - benching, lat raises with the thumb towards to roof, external rotations themselves... the sensation's reminiscent to the pectoral insertion sliding over a bone-spur. Cable flies cause ZERO pain, nor do DB presses or (witg careful attention to form) DB flies. Help?

All that said - tremendously swolicious session.

 

[golvmopp]

Bicycling
14.5km

-------

DL
60*5
110*5
120*5 -belt-
140*5 -belt-
160*5 -belt-
170*5*3 -belt-
140*5 -belt-
110*5 -belt-

Experimenting with the bar a tiny bit ahead of my shins and my ass more out. Feels pretty good. Felt battered as f@#$ though, so lowered the weight and went breezy. Knee feels funky, like it's misaligned through the motion. I've had the same sensation on the squats in the past.

Squat
60*10
100*10

Just getting some reps in. Cut it short cause my upper body needs some attention.

Paused SOHP
40*10
50*10

Hard as fuck. Granted I was out of time, but this was not a fun lift. Forearms ached with tendonitis, and left shoulder too.

Mustard-o-meter: weak 6/10

Stayed up last night and found the probable cause of my shoulder issues: insertional tendinopathy of the pectoralis minor. Now I just gotta find someone willing to jab me with a corticosteroid shot.

 

[golvmopp]

Evening weight: 106.2kg

Jog
4.75km, 27:55.

Wanna lose the handles and lower my resting pulse. My cortisole levels have been horrid for the past year, gonna do some cardio between my lifting days to improve health and well-being.

 

[CRZA]

How do you check your cortisole levels, bruv?

 

[golvmopp]

Haven't checked them clinically, but my stressresponse for the past months has been ridiculous (instant pulse-boost, that hot itchy sensation you get when you're riled up, high RHR) I'ma just spend the summer with meditation, incense and weightlifting to heal myself up. (Semisrs)

 

[rikwebb]

Spoiler

HAve some accoustic Devy!

I need to buckle down on mine too. Weekends are my downfall lately.

 

[golvmopp]

Thanks brah! I like me some o dat honey-custard voice of Devin's.

Went for a walk yesterday - 6.2km. On my way towards V

 

[golvmopp]

Morning weight: 101.4kg

Walk
4.8km

--------------------

Squat
60*10
100*10
120*5 -belt-
140*5 -belt-
160*6*4 -belt-
100*10

By third workset lower back was getting tired, resulting in a noticeable forward lean. Got a tiny bit more pronounced, with tiny bit of knee-caving by the fourth, but still good. I was planning a 5-rep day, so comfortably doing four sets of six is reassuring!

Facepulls
36kg*12
41kg*12
45kg*12
50kg*12
45kg*12

Cable presses
27kg*12
32kg*12
36kg*10
36kg*10
36kg*10
36kg*8
32kg*10
27kg*10

Wow, the juice goes out of my pecs damn quick. Lactic acid by the second set. Gonna do a rehab complex for the pec/shoulder as I give it two weeks off from barbell pressing. The exercise does point out how brutally untrained my pecs are, though!

Rope pulldowns
36kg*12
41kg*10
41kg*10
41kg*8
36kg*10

EZ-curls
27kg*15
32kg*10
32kg*10
32kg*8
27kg*8
27kg*8

I messed my maths up - all sets done on the EZ-curls in the past have been 27kg, not 37kg.

SGDL
60*5
100*3

Forgot my chalk, thought I could powerhouse my way through these anyway. I was wrong.

Mustard-o-meter: 8.5/10

Really nice session that put some real wind in my sails. The disappointment of my pectoral tendonitis is greatly ameliorated by how ridiculously pumpt I get from the volume assistance.

Other:
- fueled by circa two tbsp coffee
- 2hr 20min session

 

[Flash_Monsta]

Very nice session, Golv. Great skwats.

 

[rikwebb]

Good session brah!

 

[golvmopp]

^thanks dudes!

Walk
4.8km

---------

SGDL
60*5
100*5
120*5
130*5
140*5
150*5
140*5

RDL
60*8
100*8
120*8
140*5
150*5*2
140*5

Pullups (101.4kg yesterday)
BW*7 (grip slipped)
BW*6 (grip is toast)
BW*6

Seated cable row
48kg*10
55kg*10
61kg*10
68kg*10*2

EZ-curls
27kg*12*3

Mustard-o-meter: 8/10

A much more fun session than expected. Just went in with the ambition to do some assistance exercises

 

[golvmopp]

Yesterday

Walk
8.3km

-----

Morning weight: 103.1kg

DL
60*5
100*5
140*5 -belt-
160*5 -belt-
180*5*3 -belt-

Second workset was a piece of work. Ran low on explosive power on the last reps.

Cable presses
27kg*12
32kg*12
36kg*12
41kg*11
41kg*10
41kg*8
36kg*9

Squat
60*10
100*10*2

Mustard-o-meter: 7/10

Serviceable session. The cable presses went much better this time around. I'm gonna keep em as assistance even after the shouldee has healed - they're great for the pecs in a way the bench misses.

Other:
- 1hr30min session, cut short by closing time.
- mad lats and posterior delt DOMS
- one 400mg caffeine pill