PR Abducted by robots

[golvmopp]

Facepulls
36kg*12
41kg*12
45kg*12
50kg*12*3

EZ curls
27kg*12
32kg*12*4
27kg*12

Skullcrushers (EZ-bar)
27kg*12*3
27kg*10
27kg*8

Tricep pulldowns
41kg*12*3

Wide-grip BB shrugs
60*10
100*10
140*10*3
120*10*2
100*10

Mustard-o-meter: 7/10

Daym, skullcrushers are obviously the shit for my triceps. Need to work on my ineptitude concerning the poundage, but it swole my tris up something fierce.

Other:
- no caffeine
- 2hrs

 

[Flash_Monsta]

Oh shiz, 140 shrugs.. Nice. Do you find that much weight on the bar destroys your thighs and junk? I usually shrug behind, and sometimes on the smith because of that problem.

 

[golvmopp]

Oh shiz, 140 shrugs.. Nice. Do you find that much weight on the bar destroys your thighs and junk? I usually shrug behind, and sometimes on the smith because of that problem.

Nah, the wide grip puts the bar above my balls but just below the shaft. Probably looks like I have a micro-penis for anyone watching from the side because it's all mashed up and bent at the top of the rep.

Sorry for the induced visuals.

 

[golvmopp]

Walk
6.7km

Walk
4.7km

 

[golvmopp]

Walk
5km

-----

Squat
60*10
100*10
130*5 -belt-
150*5 -belt-
170*5*3 -belt-
170*1 -belt-

Forward lean from the first workset. Got thoroughly smooched on that last set - hips were fuck-o-fried.

Kroc rows
50kg*20*3 (grip fart left hand, last set, rep 14)

Normally these fuck me up good after a lengthier pause, but they felt good today!

Cable press
32kg*12
36kg*12
41kg*10*4
36kg*10

EZ-curls
27kg*10
27kg*12
32kg*12
32kg*10
32kg*10

Now my left forearm hurts after waking up one morning with a pretty severe cramp in my extensor carpi. This is bullshit.

Mustard-o-meter: 7/10

Ok session. Squats are coming along, but my fucking migrating pain has moved to the left forearm.

Other:
- 2hr20min
- two tbsp coffee

 

[golvmopp]

Jog
4.75km, 26:07

That's 1 min 48 seconds shaved off from the last run. Also done on a fasting stomach with little mustard in the legs, so there's plenty of space for more shaving!

 

[golvmopp]

RDL
60*8
100*8
120*8
140*5
150*5
160*5*2
150*5
140*5

Not feeling these as much in the hammies as before - low back takes the brunt. Gotta supplement with barbell back extensions.

Pullups (101.7kg)
BW*8
BW*6
BW*7
BW*6
BW*4

Lost strength on these. Haven't done them in a while though, so what do I expect. Grip was a limiting factor.

Lat pulldowns
75kg*7*3

Making sure to get the squeeze out of my lats.

Skullcrushers
27kg*12*3
27kg*10
27kg*8

Dem dere tris.

EZ-curls
27kg*12
32kg*12
37kg*10
37kg*6
32kg*15

(Last set was done after the squats)

Squat
60*10
100*10*3

Mustard-o-meter: 8/10

Getting swole is fun as fuck.

 

[golvmopp]

DL
60*5
100*5
130*5 -belt-
160*5 -belt-
180*5 -belt-
185*5 -belt-
185*4 -belt-
160*5 -belt-
130*5 -belt-

Gotta work my upper back and lats - them fatiguing is what causes me to tip forward. Hands were fried too.

Cable press
32kg*12
36kg*12
41kg*12
45kg*8*3
41kg*10
36kg*10

Kroc rows
50kg*22
50kg*13

Burned out!

Squat
60*10
100*10*3

Very good glute activation this session. Remain tight on the descent!

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

Mustard-o-meter: 7.5/10

Gotta out some volume into my pulls similar to my squats.

- 2hr session
- two tbsp coffee

 

[Flash_Monsta]

Hey big session, solid deadlifting AND sets of 10 squats, great work.

 

[Aleks Sytsevich]

Rows for lats. Helps with bicep peakage, too.

 

[golvmopp]

Hey big session, solid deadlifting AND sets of 10 squats, great work.

Comforting words, coming from a sexy man like yourself.

(no homo)





(ok just a bit)

Rows for lats. Helps with bicep peakage, too.

Which variations to you prefer? Right now I'm finding that lat pulldowns are the best in terms of lat activation when I run out of steam on the pullups.

 

[Aleks Sytsevich]

Bent over rows, dynamic rows, Pendlay rows, Kroc rows.

I see you did some high rep db rows. Start with lower rep sets (10-12) and do 15-20 on the last set. Helps get a bit more volume without blowing your wad so to speak. Most if these will help your grip too, assuming they are done without straps.

 

[golvmopp]

Bent over rows, dynamic rows, Pendlay rows, Kroc rows.

I see you did some high rep db rows. Start with lower rep sets (10-12) and do 15-20 on the last set. Helps get a bit more volume without blowing your wad so to speak. Most if these will help your grip too, assuming they are done without straps.

Hook grip and chalk all the way, mang.

The problem with my grips is that my callouses are reforming, and my onychodermal bands are weak as shit - the latter sets feel as if the skin will tear off my nails. Just gotta ease into I guess... and moisturize.

But yeah, I do have to do some hypertrophy work as I've overall neglected the upper body for a while, and it's showing in my form breakdown on the major lifts.

 

[Aleks Sytsevich]

I tape my thumbs with hockey tape before using the hook grip. Helps with me feeling secure with the grip and chalk adheres well to the rough outside if the tape.

 

[golvmopp]

Squat
60*5
100*5
130*5 -belt-
150*5 -belt-
170*3 -belt-
180*4 -belt-
180*4 -belt-
180*3 -belt-
140*10 -belt-

Rep four of first workset was shaky and a bit slow, hence my easing up. Second workset was hard as fuck with the last rep being close to genuine failure. Third workset had minor kneecaving throughout, sort of a gear-shift halfway up the rep that made the quads "take over".

Paused SOHP
40kg*10
45kg*10
50kg*10
55kg*8
50kg*7
45kg*10
40kg*10

No forearm problems, shoulder is clear.

EZ-curls
27kg*12
32kg*12
37kg*10
37kg*10
37kg*7
32kg*12

Skullcrushers
27kg*12*3

DL
60*5
100*5
130*10*2

Mustard-o-meter: 7.5/10

Gotta work on hip prehab, but my shoulder allowing overhead press work is a very welcome relief along with getting swole like a mad chunt.

 

[golvmopp]

Skullcrushers
27kg*12*3

EZ-curls
32kg*12*3

Cable presses
32kg*12
36kg*12

BP
50kg*10 (arch, wide grip, touch below nips = pain)
50kg*10 (arch, pinkies on outer rings, touch below nips = pain)
50kg*10 (flat, pinkies on outer rings, touch at/above nips = very little pain)
50kg*10 (same as above)
60kg*10 (same as above, feet on bench = pain)

Nope, benchpress is out for another month.

Paused SOHP
40*10
50*10
50*10
50*8

Pullups
BW*9
BW*7
BW*6

Lat pulldows
75kg*8*3

Mustard-o-meter: 7.5/10

Shoulder still fucked - BP and incline BP is out of the question for another month. That being said I'm getting pumpt from all the accessory work, so that's a real morale booster still, and my SOHP is entirely pain free, if still weak from the lengthier break. Guess I'll work for a 100kg press while my shoulder heals up for benching.

 

[golvmopp]

Walk
4.6km

------

DL
60*5
100*5
120*5
140*5
160*5 -belt-
180*5 -belt-
190*3*3 -belt-
140*10*2

Worksets felt slow but were in no danger of failing. The use of bumper plates were no doubt of aid. Blasted through the first 140*10. The second suffered from quad and back fatigue.

RDL
100*10
120*10

BB shrugs
100*10
120*20

Gym closed so I went balls out.

Mustard-o-meter: 6.5/10

Wonky sleep and less than optimal diet combined with early closing hours resulted in a somewhat rushed workout. Still went "on schedule" with the DL, albeit with the help of bumpers. Maybe I'll upload a video of the 180, 190 and first 140*10-set.

Other:
- 1hr 30 min session
- two tbsp coffee

 

[golvmopp]

Morning weight: 104.7kg

Paused SOHP
40*10
50*5
60*5
65*5*5
50*10 (AMRAP)

Obviously lost juice on these. Forearm and pectoral tendonitis acted up a bit - warm-up exercises and massage will be key to keep this lift pain-free.

Pullups
BW*9
BW*8
BW*7

Lat pulldowns
75kg*9*3

Cable press
36kg*12
41kg*12
45kg*10
45kg*9
45kg*9
41kg*10
36kg*10

Skullcrushers
27kg*12
27kg*8

Shoulder hurt on these. I imagine both my delts and triceps were a bit fried from the previous pressing.

EZ-curls
27kg*12
32kg*12
37kg*10*2

Same thing here - deltoid and forearm burnout.

Squats
60*10
100*10*3

My glutes fatigue quickly, resulting in an increasingly forward lean as my low back and glutes take over the burden. Gotta work dat twerk.

Mustard-o-meter: 6.5/10

Punch-the-ticket-session. Not bad, but deffo nothing special.

Other:
- 2hr
- two tbsp coffee

 

[golvmopp]

Squat
70*5
110*5
130*3
150*3
170*3 -belt-
180*1 -belt-
190*2*3 -belt-
140*10 -belt-

First workset second rep was slow because I laxed on keeping my chest up. Second reps both reps were about the average speed of first set (slower than the first, faster than second) Last workset had forwardtipping and excessive quad-engagement through the motion. 140-set went surprisingly awesome.

Paused SOHP
40*10
50*10*3

No shoulder issues, no forearm pain.

Kroc rows
50kg*20
50kg*15
50kg*15

Seated cable row
68*10
75*10
82*10

For extra pump.

DL
60*5
100*5
140*10*3

I honestly dont know if a belt is hampering my form. When I'm going beltless it feels as if I'm better able to squeeze the lats and keep the bar close throughout the motion fatigue regardless. These sets are great for reinforcing proper form, I might add. I've always had an issue with firing properly with deadlifts, so high-rep work similar to my squats is great for getting form down pat.

Mustard-o-meter: 7.5/10

Head wasn't quite there but performance was good!

Other:
- 2hr 30min
- two tbsp coffee

 

[golvmopp]

Paused SOHP
40*10
50*5
60*5
70*5*4
50*12 (AMRAP)

Squat
60*10
100*10*3

Good form!

Six-pause bench
bar*3
40*3
50*3
60*3 (very painful at chest, 8/10)
50*3*3 (paused three inches above chest, 2-3/10)

Rehab exercise for my pectoral tendinopathy. Six two-second pauses at even intervals for every rep. Come to think of it, fuckit, I can do these at home i the shape of six-pause pushups.

Cable presses
36kg*12
41kg*12
45kg*10
45kg*8
45kg*9
45kg*8
41kg*10
36kg*10

EZ-curls
27kg*10
32kg*10
37kg*10*3
32kg*10
27kg*12

Skullcrushers
27kg*12
27kg*12
27kg*11
27kg*8

Time to put more weight on soon. Form's getting down pat.

DL
60*7
100*5
140*10*3

Mustard-o-meter: 8/10

Solid session! Helped a friend out with DL-pointers and got a foot in the door at a security compaby for my efforts.

Other:
- 4 hr session
- two tbsp coffee