PR Abducted by robots

[golvmopp]

Preface: holy fucking caffeine overdrive.

Seated DB press
20*10
22.5*10
25*10
27.5*10
30*10
32.5*8
32.5*5
30*8
27.5*10

Paused SOHP
40*5
50*5
60*5
65*4

Anterior delts are spent.

Tricep bar pulldowns
(Bunch)

Front raises
10kg*12*4

Lat raises
10kg*12*2

DL
60*5
100*5
120*5
140*5
160*5

Mustard-o-meter: 8.5/10

Good session, firing on all cylinders.

Other:
- 1h30m session
- 2tbsp coffee

 

[KidAlchemy]

2 tbsp? You drink instant coffee?

 

[golvmopp]

2 tbsp? You drink instant coffee?

Nah, ground coffee in coffee press 4 lyfe m8!

 

[golvmopp]

Yesterday:

SGSLDL
70*5
110*5
120*5
130*5

DL
130*5
140*5
150*5
160*5

Low back's tense and all fucked up. Stretch it out.

BB shrugs (from floor)
160*15
160*12

Hook grip kept bailing out.

Pullups
BW*10
BW*10
BW*8

Lat pulldowns
75kg*10*3

Preacher curls
27kg*12*4

Mustard-o-meter: 6/10

Lower back and hip tightness completely fucked the powertransfer in the pulls. The rest was OK.

Other:
- 1h30m session
- 2tbsp coffee

 

[golvmopp]

Paused DB flies
12.5*10
15*10

DBBP
30*10
32.5*10
35*10
37.5*10
40*10
40*8
37.5*8

Paused BP
60*5
70*5
80*5
90*5
100*5

Paused DB flies
15*10*3

Standing DB skullcrushers
35*10*3

Tricep bar pulldowns
(Bunch)

Lat raises
10kg*14*3

Mustard-o-meter: 7.5/10

Good mustard on the DB bench.

Other:
- 2hr session
- 2tbsp coffee

 

[golvmopp]

Squat
60*10
100*10
120*10
140*10
160*7 -belt-

No sleeves, fug.

SGSLDL
60*8
100*8
120*8*2

DB rows
50kg*20*2

Seated cable row
68kg*10*4

Mustard-o-meter: 6/10

Graveyard shift at the hotel's starting to wear thin. Also gotta start tracking diet again and eat more - suspecting today's lackluster session had something to do with that.

Other:
- 1h30m session
- 2tbsp coffee

 

[golvmopp]

Seated DB press
20*10
22.5*10
25*10
27.5*10
30*10
32.5*9
32.5*8
32.5*6
30*6
25*10

Paused SOHP
40*5
50*5
60*5
70*4+F

DB skullcrushers
35*11
35*11
35*10

Tricep bar pulldowns
(Bunch)

Front raises
10kg*12*3

Lat raises
10kg*12*2

Mustard-o-meter: 7.5/10

Presses were a pleasant surprise!

other:
- 2h10m session
- 1tbsp coffee

 

[golvmopp]

DL
70*5
100*5
120*5
140*5
160*5 -belt-
170*5 -belt-
180*5 -belt-

BB shrugs (from floor)
180*12*2 -belt-

SGSLDL
120*8*3

Hammercurls
17.5*12*3

Concentration hammer curls
(Some)

Mustard-o-meter: 6.5/10

Couldnt do pullups or pulldowns because my right shoulder was fucky again.

Other:
- 2hr session
- 1.5tbsp coffee

 

[btwrestler119]

Nah, ground coffee in coffee press 4 lyfe m8!

I just assumed you ate the ground coffee beans.

 

[golvmopp]

I just assumed you ate the ground coffee beans.

Chewed them up, spat them out, snorted half of it and put the other half in a saline solution for a coffee-enema.

 

[golvmopp]

Paused DB flies
12.5*10
15*10

DBBP
30*10
32.5*10
35*10
37.5*10
40*7
40*6
37.5*8
35*10

Paused BP
60*5
70*5
80*5
90*5
100*4+F
80*10 (tng)

Lat raises
10kg*12*4

Front raises
10kg*12*3

DB skullcrushers
35kg*12
35kg*12
35kg*11

Tricep bar pulldowns
(Bunch)

Paused squat
60*5
100*5
120*5
140*5*2

Mustard-o-meter: 7/10

Good session considering lacking sleep.

Other:
- 2h40m session w loads of shit talking
- 1.5tbsp coffee

 

[golvmopp]

Paused squat
60*5
100*5
120*5
140*5
150*5 -belt-
160*3*2 -belt-

SGSLDL
60*8
80*8
100*8
120*8

Ham curls
50kg*10
55kg*10*2

DB rows
50kg*20*3

Seated cable rows
(Bunch)

Preachercurls
(Some)

Mustard-o-meter: 7.5/10

Good session considering continued poor sleep.

Other:
- 2h session
- 1.5tbsp coffee

 

[golvmopp]

Seated DB press
20*10
22.5*10
25*10
27.5*10
30*10
32.5*9 (lost alignment on left arm while descending for a 10th rep. Closer to a 10 than last session)
32.5*8
32.5*7
30*7
27.5*7

Thinking about going down to 7's and just pushing the weight as far as I can before going down to 5s and repeating the process. Form now feels pretty stable even with fatigue kicking in.

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

Paused squat
60*5
100*5
120*5
140*3
160*2
170*1 -belt-
175*1 -belt-
180*1 -belt-

Felt like doing these, tee-hee. Last rep was slow but there's so much room for improvement now that I'm turning the ship back around. Maybe go for a double BW paused rep, hmmmmm...?

Tricep bar pulldowns
(Bunch)

Lat raises
10kg*12
12.5kg*10*3
10kg*12

Paused DB flies
12.5kg*10
15kg*10
15kg*8

Facepulls
(Some)

More for shoulder prehab purposes than anything.

Mustard-o-meter: 8/10

Other:
- 2h30m session
- 2tbsp coffee

 

[golvmopp]

DL
65*5
105*5
125*5
145*5
165*5
185*4 -belt- (something felt plain wrong on the last rep, lost the lower back on the last lockout with resulting midrep back ache)

BB shrugs (off floor)
180*14 -belt-

Low back's deffo shot from that 185-rep. Probably gonna feel this in the morning.

Ham curls
(Some)

Paused Pullups
BW*10
BW*9 (fat rubber grips, lost it. Could probably had had a 10th otherwise)
BW*9
BW*7
BW*5

Lat pulldowns
(Bunch)

BB curls
31.5kg*12*4

Concentration curls
12.5kg*10*4

Leg raises
BW*15*2

Mustard-o-meter: 7/10

DLs were okay til I pulled my shit up, rest kinda fell from there, but the pullups felt OK. Gonna start adding weight while maintaining volume on that one. But hey! My stock bounced upwards today, so I made a profit doing fuck-all.

Other:
- 2h+ session
- 2tbsp coffee

 

[golvmopp]

Paused DB flies
12.5*10
15*10

DBBP
30*10
32.5*10
35*10
37.5*10
40*9 (lost scapular retraction, pretty close to a 10)
40*7
35*10
35*8

Paused BP
60*5
70*5
80*5
90*5
95*5

Standing DB skullcrushers
35*10
37.5*10
40*7

Tricep bar pulldowns
(Bunch)

Lat raises
10kg*10
12.5kg*10*3
10kg*12*2

Treadmill
15min, 2.73km

Mustard-o-meter: 7.5/10

Pretty good session - dumbbell bench was OK (hard to retain setup on the midget benches), the finishing jog was surprisingly light and envigorating.

Other:
- 2h session
- cuppa joe

 

[Aleks Sytsevich]

Mmm, look at them tattie-bo-jangles

 

[Obscure Terror]

Beth Lily, hot damn.

 

[golvmopp]

Paused squat
60*5
100*5
120*5
140*3
160*2 -belt-
170*1 -belt-
175*1 -belt-
180*1 -belt-
180*1 -belt-

Had to grind for the 180s.

SLDL
60*5
100*5
120*5
140*5
160*3

These hit the posterior chain way better than the snatch-grip variation.

DB rows
50kg*22*2

Seated cable rows (hammergrip)
(Bunch)

Concentration curls
(Some)

Mustard-o-meter: 6.5/10

Mentally absent but the SLDLs felt really good.

Other:
- 2h session

 

[golvmopp]

Seated DB press
20*10
22.5*10
25*10
27.5*10
30*7
32.5*7
35*7*2
30*10

Paused SOHP
40*5
50*5
60*5
70*5*2

Lat raises
10kg*12
12.5kg*10*3
10kg*12

Standing DB skullcrushers
37.5kg*12
37.5kg*8

Tricep bar pulldowns
(Bunch)

Mustard-o-meter: 7.5/10

Absentminded but good performance!

Other:
- 1h45m session

 

[Flash_Monsta]

Yes, Golv. Wots teh happityhaps?