Abducted by robots

Paused SOHP
40*5
50*5
60*5
70*5
80*3
85*3*4
90*1*2

DB flies
12.5*8
17.5*8
22.5*8
27.5*8

Front raises
15*12*3

Paused BTN press
40*8
50*6
50*8 (tng)
45*6 (tng)
40*8 (tng)

Side raises supersetted w tricep extensions
(Bunch)

Treadmill
2km in 9:30 (165kcal)

Mustard-o-meter: 7.5/10

Foggy head but good performance!
 
Pullups
BW*7*2
+25kg*5*3
+25kg*6 (tng)
+25kg*5 (tng)
BW*12
BW*11

BTN pulldowns (no leg support)
68*10*4

Dips
BW*12*5

These are starting to feel really good!

Rear delt flies machine
82*10*3
75*10

Concentration curls
15*10
15*10
15*9
15*7
+ right arm compensation

Treadmill
3.58km in 17:30 (290kcal)

Mustard-o-meter: 8/10
 
Squat
70*5 (paused)
120*5 (paused)
140*5 (paused)
160*5
180*5*4 -belt-
140*12

Something feels asymmetric - a tiny bit of hip flexibility, a tiny bit of posterior delt.

Calf raises supersetted w hanging leg raises
+60kg*12*4/15*3

Seated DB press
27.5*12
27.5*12
27.5*11
27.5*10
27.5*9

Mustard-o-meter: 8/10
 
Paused bench
50*5
70*5
90*5
105*3
120*2
130*2
130*1+F (partial blackout before first rep)
130*1+F

Dips
BW*7*2
+20kg*8*4
BW*12

Front raises supersetted w tricep extensions
(Bunch)

Mustard-o-meter: 7/10
 
Morning weight: 103.6kg

DB seal rows
30*10
35*10
40*10*4

Kroc rows
50*25

Seated cable row
75*12*3

Rear delt flies machine
75*10*4

Concentration hammercurls
15*10
15*7
15*7
+right arm compensation

Treadmill
2.25km in 10min (190kcal)

Mustard-o-meter: 7.5/10
 
Last edited:
SLDL
60*5
100*5
120*5
140*5
160*5 -belt-
162.5*5 -belt-
162.5*5 -belt- (reset and minor breather between 4th and 5th rep, which was a proper grinder)
120*10

DB flies (supersetted w cable crunches)
20*10
25*10
25*8
20*12

Ham curls (supersetted w calf raises)
70*10*3 (60*12*5)
60*10
50*10

Hanging leg raises
15*2

Mustard-o-meter: 7.5/10

Brainfog but good performance!
 
Paused SOHP
40*5
50*5
60*5
70*5
80*5
90*1
95*1 TIED 1RM!
97.5*F (close!)
90*2
80*5

BTN press
50*8
55*8
60*8
60*6
50*7

Paused squat
50*5
90*5
120*5
140*5

Front raises (supersetted w tricep extensions)
12.5*12*3

Side raises supersetted w tricep extensions
12.5*12*2
10*10*2

Treadmill
13min @ 12kmh

Mustard-o-meter: 8.5/10

Been cutting since last Thursday, so hitting my 1rm on the press in particular, and doing a fairly easy pair of 5's @ 80, along w a double @ 90 felt great!
 
Pullups
BW*5
+15kg*5
+30kg*4*4
BW*13

BTN pulldowns (leg free)
61*12*5

Rear delt flies machine
82*10*5

Concentration curls
(Some)

Mustard-o-meter: 7.5/10
 
Squat
60*10
100*10
120*10
140*5
155*10*3 -belt-

Great considering I felt really off heading in.

Hanging leg raises supersetted w ham curls
15*3/70*11*3

Cable crunches supersetted w calf raises
91*15*3/60*12*3

Stationary bike
8min?

Mustard-o-meter: 7/10
 
Paused dips
BW*7
+25kg*6*3
+25kg*7 (tng)
BW*12

Bench
60*10
70*10
80*10
90*10
100*10
100*9

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

Front raises (supersetted w flies machine)
15*10*3 (68*10*4)
10*10*2

Side raises (supersetted w onearmed tricep extensions)
10*10*3
8*10*2

Mustard-o-meter: 7.5/10
 
DB seal rows
30*10
35*10
40*10*2
32.5*10*2

Gotta readjust the form and flare the elbows a bit more.

Seated DB press
25*10
30*8
30*6
25*9
25*8

Seated cable row
68*10*4
41*12

Rear delt flies machine
82*10*4

Concentration curls
12.5*15
12.5*15
12.5*12

Treadmill
3.15km @ 12kmh (15:57, 250kcal)

Mustard-o-meter: 6.5/10
 
DL
60*5
100*5
130*5
160*5
190*7 -belt-
190*4 -belt-

DB flies
17.5*5
22.5*5
27.5*7*3

Ham curls
70*10*3
60*10*2

Calf raises w hanging leg raises
60*12*3/BW*15*3

~3km jog

Mustard-o-meter: 8/10
 
MilkManUK said:
Jolly good show on the paused SOHP.
Click to expand...

Cheers mate! Looking forward to chugging towards two plates once the cut is over!

Paused BTN press
40*7
50*7
55*7
60*7
60*6
55*7
50*8 (tng)

SOHP (tng)
60*8*4

Front raises
12.5*12*4

Side raises (supersetted w one-armed tricep extensions)
10*12*4
8*12*4

Cable skullcrushers
(Some)

Stationary cycle
6min?

Mustard-o-meter: 7/10
 
Paused pullups
BW*10
+10kg*10*3
+10kg*8 (tng)

Dips
BW*15*3
BW*11

BTN pulldowns (no leg support)
68*10
65*10
68*10
68*8
55*10*2

Rear delt flies machine
82*12*4

Concentration curls
(Bunch)

Treadmill
3km in 15:30 (235kcal)

Easy!

Mustard-o-meter: 7.5/10
 
Squat
60*5
100*5
120*5
140*5
165*8 -belt-
165*8 -belt-
165*10 -belt-

Last rep was a real mufugga.

Seated DB press
20*10
25*10
30*10*3

Ham curls
70*10
75*10
80*10*2

Calf raises (supersetted w hanging leg raises)
65kg*10*3 (BW*20*3)

Treadmill
3km @ 11kmh

Mustard-o-meter: 8/10

Excellent session considering how off and absentminded I was heading in.
 
Dips
BW*8
+15kg*8
+30kg*7*3
+15kg*10

Paused bench
60*5
80*5
100*5
110*4+F
90*10

Pullups
BW*8*4

Pec flies machine supersetted w front raises

Side raises supersetted w cable skullcrushers

Onearmed tricep extensions

Mustard-o-meter: 7/10
 
DB seal rows
22.5*10
27.5*10
32.5*10*4

Front raises
12.5*10
15*10
17.5*8*3
15*8
12.5*8

Seated cable row
75*10
82*10
89*10
82*10
75*10

Rear delt flies machine
(Some)

Concentration curls
(Bunch)

Treadmill
3km @ 11kmh

Mustard-o-meter: biceps/10
 
SLDL
60*5
100*5
120*5
140*5
160*4 -belt-
160*3 -belt-
120*10

DB flies
15*8
20*8
25*8
30*5
30*4

Ham curls (supersetted w hanging leg raises)
65*12*3 (15*3)

Calf raises
65*10*3
50*10*2

Stationary cycle
5min

Mustard-o'-meter: 6/10
 
BTN press
40*10
45*10
50*10
55*10
55*8
50*10

SOHP
50*10
55*8
50*8
40*8

Paused squat
70*5
110*5
130*5*2

Front raises
12.5*12*3

Side raises and a bunch of tricep extensions

Treadmill
3.1km @ 11kmh (240kcal)

Mustard-o-meter: 7/10
 
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