PR Abducted by robots
- Thread starter golvmopp
- Start date
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Deadlifts
135kg x 10
135kg x 10
(Lower back protested right here)
Lateral raises
10kg x 10
12kg, 5 x 10
Anterior raises
10kg, 6 x 10
Facepulls
60kg x 10
70kg, 5 x 10
Cardio
5k jog. Or crawl - 30+ minutes.
135kg x 10
135kg x 10
(Lower back protested right here)
Lateral raises
10kg x 10
12kg, 5 x 10
Anterior raises
10kg, 6 x 10
Facepulls
60kg x 10
70kg, 5 x 10
Cardio
5k jog. Or crawl - 30+ minutes.
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Plank
3 minutes, 2 minutes
Legraises
50, 50
Sideplank
2 x 1 minute 20 seconds per side
Cardio
5k jog.
Notoriously slow starter on the jog. I always have a habit of burning off what's left in the tank at two places of the homecoming stretch - when I started off the first kilometer, I felt like dying, with no chance of performing those sprints. At the end of the run, I felt like putting in a few extra klicks in addition to the sprints. Weird.
3 minutes, 2 minutes
Legraises
50, 50
Sideplank
2 x 1 minute 20 seconds per side
Cardio
5k jog.
Notoriously slow starter on the jog. I always have a habit of burning off what's left in the tank at two places of the homecoming stretch - when I started off the first kilometer, I felt like dying, with no chance of performing those sprints. At the end of the run, I felt like putting in a few extra klicks in addition to the sprints. Weird.
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Pullups
BW: 15, 10, 9
SOHP
65kg, 5 x 5
65kg x 4
Barbell curls
45kg x 6
45kg x 6
45kg x 6
45kg x 6
45kg x 5
Assistance excercises for rotator cuffs
Cardio
5k jog.
Same story with the jog here. Shaking the rust off the wheels the first mile.
BW: 15, 10, 9
SOHP
65kg, 5 x 5
65kg x 4
Barbell curls
45kg x 6
45kg x 6
45kg x 6
45kg x 6
45kg x 5
Assistance excercises for rotator cuffs
Cardio
5k jog.
Same story with the jog here. Shaking the rust off the wheels the first mile.
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Lateral raises
10kg x 10
14kg x 10
14kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
Anterior raises
10kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
10kg x 10
Seated cable row
72kg x 20
(30 sec rest)
72kg x 20
(30 sec rest)
72kg x 20
Pulldowns
40kg x 15
50kg x 15
60kg x 10
60kg x 10
60kg x 10
Cardio
Bicycling - 2 x 7.5km
10kg x 10
14kg x 10
14kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
Anterior raises
10kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
10kg x 10
Seated cable row
72kg x 20
(30 sec rest)
72kg x 20
(30 sec rest)
72kg x 20
Pulldowns
40kg x 15
50kg x 15
60kg x 10
60kg x 10
60kg x 10
Cardio
Bicycling - 2 x 7.5km
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Pullups
BW: 16, 11, 8
SOHP
65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 4
65kg x 5
Barbell curls
45kg x 6
45kg x 6
45kg x 6
45kg x 5
45kg x 5
Reverse barbell curls
25kg x 10
25kg x 10
25kg x 10
25kg x 10
Cardio
Elliptical - 20min, avg.60rpm, 5/8 resistance
BW: 16, 11, 8
SOHP
65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 4
65kg x 5
Barbell curls
45kg x 6
45kg x 6
45kg x 6
45kg x 5
45kg x 5
Reverse barbell curls
25kg x 10
25kg x 10
25kg x 10
25kg x 10
Cardio
Elliptical - 20min, avg.60rpm, 5/8 resistance
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Lateral raises
10kg x 10
14kg x 10
14kg x 10
14kg x 10
12kg x 10
12kg x 10
Anterior raises
12kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
Seated cable row
72kg x 20
(30 sec rest)
72kg x 20
(30 sex rest)
72kg x 20
Cardio
5k jog.
10kg x 10
14kg x 10
14kg x 10
14kg x 10
12kg x 10
12kg x 10
Anterior raises
12kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
Seated cable row
72kg x 20
(30 sec rest)
72kg x 20
(30 sex rest)
72kg x 20
Cardio
5k jog.
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
MMA (<whaaaaaaaaat?)
Two and a half hours of jovial dicking around with a bunch of people - that amounted roughly to a good hour's worth of instruction and sparring. I'm probably signing up for it - or Muay Thai again.
Two and a half hours of jovial dicking around with a bunch of people - that amounted roughly to a good hour's worth of instruction and sparring. I'm probably signing up for it - or Muay Thai again.
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Lateral raises
10kg x 10
14kg x 10
14kg x 10
14kg x 10
12kg x 10
12kg x 10
Anterior raises
10kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
Seated cable row
72kg x 20
(30 sec rest)
72kg x 20
(30 sec rest)
72kg x 20
10kg x 10
14kg x 10
14kg x 10
14kg x 10
12kg x 10
12kg x 10
Anterior raises
10kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
Seated cable row
72kg x 20
(30 sec rest)
72kg x 20
(30 sec rest)
72kg x 20
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
SOHP
50kg x 3
60kg x 5
65kg x 3
70kg x 1
70kg x 2
70kg x 2
70kg x 2
70kg x 1
65kg x 4
65kg x 4
60kg x 5
60kg x 4
Cleans
65kg x 5
75kg x 5
75kg x 5
85kg x 3
85kg x 3
95kg x 1
Barbell curls
45kg x 8
45kg x 7
45kg x 5
45kg x 5
45kg x 5
Cardio
6.5k jog
50kg x 3
60kg x 5
65kg x 3
70kg x 1
70kg x 2
70kg x 2
70kg x 2
70kg x 1
65kg x 4
65kg x 4
60kg x 5
60kg x 4
Cleans
65kg x 5
75kg x 5
75kg x 5
85kg x 3
85kg x 3
95kg x 1
Barbell curls
45kg x 8
45kg x 7
45kg x 5
45kg x 5
45kg x 5
Cardio
6.5k jog
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Lower back is giving me issues. I'm noticing it the most when lowering the weight after doing cleans. Hmmm. Might have to hold off on the compound lifts?
Pullups
BW: 12, 6, 5 (WTF)
+16kg: 7, 6, 5, 4, 3
BW: 7, 5
Assistance excercises for rotator cuffs
Benchpress
60kg x 10
60kg x 10
70kg x 10
80kg x 5
90kg x 2
90kg x 3
100kg x 1
100kg x 1
105kg x 1
Standing russian twists with barbell (Dont have a better name for it. You stick one end of the barbell into a corner and put a weight on the other, then do russian twists while standing, sorta. Anyone's got a better name, I'm all ears)
+20kg: 20 reps per side
+20kg: 20 reps per side
Pincer grips
10kg: 31 seconds, 25 seconds, 20 seconds, 14 seconds, 17 seconds.
Cardio
6.5k jog
Pullups
BW: 12, 6, 5 (WTF)
+16kg: 7, 6, 5, 4, 3
BW: 7, 5
Assistance excercises for rotator cuffs
Benchpress
60kg x 10
60kg x 10
70kg x 10
80kg x 5
90kg x 2
90kg x 3
100kg x 1
100kg x 1
105kg x 1
Standing russian twists with barbell (Dont have a better name for it. You stick one end of the barbell into a corner and put a weight on the other, then do russian twists while standing, sorta. Anyone's got a better name, I'm all ears)
+20kg: 20 reps per side
+20kg: 20 reps per side
Pincer grips
10kg: 31 seconds, 25 seconds, 20 seconds, 14 seconds, 17 seconds.
Cardio
6.5k jog
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Squats
60kg x 10
90kg x 10
120kg x 5
120kg x 10
130kg x 1
120kg x 3
90kg x 10
60kg x 10
Lateral raises
14kg x 10
14kg x 10
14kg x 10
14kg x 10
14kg x 10
Anterior raises
12kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
Bent-over barbell rows
60kg x 7
60kg x 7
60kg x 7
60kg x 7
60kg x 7
60kg x 10
90kg x 10
120kg x 5
120kg x 10
130kg x 1
120kg x 3
90kg x 10
60kg x 10
Lateral raises
14kg x 10
14kg x 10
14kg x 10
14kg x 10
14kg x 10
Anterior raises
12kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
Bent-over barbell rows
60kg x 7
60kg x 7
60kg x 7
60kg x 7
60kg x 7
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Cardio
5k jog.
Pullups
+16kg: 8, 6, 5, 4, 4
BW: 9, 6
SOHP
65kg x 5
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
55kg x 8
55kg x 7
Barbell curls
50kg x 5
50kg x 5
45kg x 6
45kg x 5
45kg x 4
Deadlifts
90kg x 5
135kg x 2
120kg x 10
120kg x 10
^FUCK these need to be rebuilt.
5k jog.
Pullups
+16kg: 8, 6, 5, 4, 4
BW: 9, 6
SOHP
65kg x 5
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
55kg x 8
55kg x 7
Barbell curls
50kg x 5
50kg x 5
45kg x 6
45kg x 5
45kg x 4
Deadlifts
90kg x 5
135kg x 2
120kg x 10
120kg x 10
^FUCK these need to be rebuilt.
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Cardio
6.5k jog
Assistance excercise for rotator cuffs
Benchpress
60kg x 10
70kg x 5
80kg x 5
90kg x 5
100kg x 1
105kg x 1
90kg x 3
90kg x 4
90kg x 4
Bent-over barbell rows
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
Standing russian twists
+20kg: 20 reps per side
+20kg: 20 reps per side
6.5k jog
Assistance excercise for rotator cuffs
Benchpress
60kg x 10
70kg x 5
80kg x 5
90kg x 5
100kg x 1
105kg x 1
90kg x 3
90kg x 4
90kg x 4
Bent-over barbell rows
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
Standing russian twists
+20kg: 20 reps per side
+20kg: 20 reps per side
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Cardio
6.5k jog
Starting to love AM-cardio.
Pullups
+16kg: 9, 6, 5, 4, 4
BW: 9, 7
SOHP
60kg x 3
70kg x 4
70kg x 3
75kg x 1
75kg x 1
75kg x 1
70kg x 3
70kg x 3
70kg x 3
Squats
70kg x 5
90kg x 5
120kg x 3
135kg x 1
135kg x 1
130kg x 1
130kg x 1
120kg x 3
FUCK! I need to work on my squats, bad. Priority one. These are moving to the top of the work-out.
Still haven't forgotten about the titties! Gotcha, bitch!
6.5k jog
Starting to love AM-cardio.
Pullups
+16kg: 9, 6, 5, 4, 4
BW: 9, 7
SOHP
60kg x 3
70kg x 4
70kg x 3
75kg x 1
75kg x 1
75kg x 1
70kg x 3
70kg x 3
70kg x 3
Squats
70kg x 5
90kg x 5
120kg x 3
135kg x 1
135kg x 1
130kg x 1
130kg x 1
120kg x 3
FUCK! I need to work on my squats, bad. Priority one. These are moving to the top of the work-out.
Still haven't forgotten about the titties! Gotcha, bitch!
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