Abducted by robots

Discussion in 'Training Logs' started by golvmopp, Aug 13, 2010.

  1. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Slow pullups
    BW*5*6

    100% TUT and mind-muscle-connection on these. Been relying too much on explosiveness and momentum as of late, which I suspect has introduced weak spots, particularly on the final concentric stretch.

    Slow dips
    BW*6*4

    Same here.

    Concentration curls

    Reverse DB flies

    Rear delt flies machine

    Mustard-o-meter: 7/10
     
  2. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused squat
    60*5
    90*5
    120*5
    140*5 -belt
    150*5*3 belt-
    140*5 -belt-

    Seated DB press
    22*10
    26*10
    30*10
    30*9
    30*8
    (+ dropset)

    Calf raises
    60*10*5

    Cable crunches

    Mustard-o-meter: 7/10
     
  3. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Dips
    BW*8 (paused)
    +10kg*8 (paused)
    +20kg*8 (paused)
    +30kg*5
    +40kg*5
    +40kg*5
    +40kg*3
    +20kg*8

    Paused bench
    60*5
    80*5
    100*7
    90*10
    80*8

    Pullups
    BW*8*4

    Front raises
    14kg*12*3
    (+2 dropsets)

    Cable flies and light DB flies

    Mustard-o-meter: 7/10
     
  4. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Seated cable rows

    DB rear delt flies

    Concentration curls

    Facepulls
     
  5. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    SLDL
    60*5
    100*5
    120*5
    140*7*3

    Squat
    60*10
    100*10*3

    Wall deadlifts
    12kg*10*4

    Holy shit, best lumbar isolation exercise yet. Considering it's my deadlift weakspot this'll get hit hard!

    Deficit leg raises
    BW*12*3

    DB flies (supersetted w above)
    15*7
    20*7
    25*7*2

    Seated ham curls supersetted w calf raises

    Mustard-o-meter: 7/10

    Felt ridiculously off heading in, with plenty of stiffness and fatigue to boot, and managed to pull off a good session.
     
  6. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    BTN press
    40*10
    45*10
    50*10
    55*10
    55*9
    55*9

    Paused SOHP
    50*5
    60*5
    65*5
    70*5*3

    Side raises
    12*12*4
    (+ dropset)

    Dips
    BW*10*4

    Plus a bunch of tricep isolation exercises...

    Treadmill
    Warmdown

    Mustard-o-meter: 7.5/10
     
  7. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Two days ago...

    Slow pullups
    5*5
    4*3 (paused partials; upper half)

    Paused partials were a new kind of pain but definitely necessary as that part of my ROM has developed a new weakspot.

    DB rear delt flies
    7kg*10*4
    (+ dropset)

    Front raises
    16kg*10*2
    14kg*10*2
    (+2 dropsets)

    And a bunch of curls...
     
  8. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Squat
    60*5
    100*5
    120*5
    140*5
    160*5
    170*5*5 -belt-

    Today I was the nail.

    Paused seated DB press
    20*5
    24*5
    28*5
    32*5
    34*5

    Calf raises supersetted w BTN presses

    Mustard-o-meter: 7/10
     
  9. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused bench
    60*5
    75*5
    90*5
    105*5
    115*4
    115*4
    115*4
    115*5

    First workset ended on a 4 I didnt feel like pushing. Two worksets followed suit til I was adequately warmed up. That's what I get for neglecting meal timing.

    DB Flies
    16*10
    20*10*3

    Pullups
    BW*10*3

    Dips
    BW*12*3

    Cable flies supersetted w DB shoulder raise complex

    Mustard-o-meter: 7/10
     
  10. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Seated cable row
    8/20*10
    10/20*10
    12/20*10
    14/20*10*3
    (+2 dropsets)

    Reverse DB flies
    7kg*10*4
    (+ dropset)

    Concentration curls
    (Bunch)

    Paused squat
    60*3
    100*3
    120*3
    140*3
    160*3

    EZ-curls
    27kg*10*3

    Side DB raises
    12kg*10*4

    Treadmill
    2.4km

    Mustard-o-meter: 8/10
     
  11. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    DL
    60*5
    100*5
    130*5
    160*5
    180*3 -belt-
    190*3 -belt-
    180*5 -belt-

    Ham curls

    DB flies
    16*5
    20*5
    24*5
    28*7*2

    Calf raises
    70kg*12*4
    (+ dropset)

    Cable crunches supersetted w wall deadlifts

    Mustard-o-meter: 6.5/10
     
  12. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    Seated DB press
    20*10
    26*10
    30*10
    30*9
    30*8
    30*8

    SOHP
    40*10
    50*8*3

    SLDL
    60*5
    100*5
    120*5
    130*5*2

    Side raises
    12*10*3
    (+ 2 dropsets)

    Tricep extension bonanza (cable skullcrushers, tricep pulldowns, laying DB skullcrushers)

    Front raises
    12*10*3

    Mustard-o-meter: 6.5/10
     
  13. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    Pullups
    BW*4*3 (controlled partials - 4 reps bottom half, 4 reps upper half)
    BW*7 (whole reps)

    Dips
    BW*10*3 (paused at bottom)

    BTN pulldowns
    55*12*4

    Rear delt flies machine

    DB rear delt flies supersetted w wrist curls

    Concentration curls

    Squat
    60*10
    100*10*3

    Mustard-o-meter: 5.5/10

    Felt like ass missing sessions due to stress from moving.
     
  14. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused squat
    60*5
    100*5
    120*5
    140*5
    150*5*3 -belt-
    120*10 (regular squats)

    Hanging legraises supersetted w leg curls

    Calf raises supersetted w deficit leg raises

    Mustard-o-meter: 6/10
     
  15. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    Bench
    60*10
    75*10
    90*10
    100*10
    110*9
    100*10
    (+ dropset)

    Dips
    BW*10*4

    Front raises
    14kg*10*4
    (+3 dropsets)

    Cable flies supersetted w side raises

    Tricep extensions...

    Mustard-o-meter: 7/10
     
  16. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    DB rows
    50kg*25
    50kg*20
    50kg*10

    DB rear delt flies supersetted w concentration curls

    BUNCH of different row variations and some more curls

    Mustard-o-meter: BICEPS/10
     
  17. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    DL
    60*5
    100*5
    120*5
    140*5
    160*3
    175*3 -belt-
    185*3 -belt-
    175*3 -belt-
    120*5*2 (SLDL)

    Calf raises

    Deficit leg raises supersetted w DB flies (25kg*7*3)

    Mustard-o-meter: 5.5/10

    As anticipated given my self-inflicted sleep shortage.
     
  18. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    Seated DB press
    20*5
    25*5
    30*5
    32.5*5
    35*5*4

    SOHP (tng)
    40*8
    50*8
    60*8
    70*4*3

    At heavier weights, I feel weaker during tng-presses than during paused. Something about the power transfer at the bottom. Could be me remaining more upright during tng-presses too.

    BTN press
    40*8*3

    Side raises supersetted w tricep extensions

    Laying DB skullcrushers

    Mustard-o-meter: 6/10
     
  19. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    Pullups
    BW*10*5

    BTN pulldowns
    55kg*10
    60kg*10*3

    Dips
    BW*12*4

    Squat
    60*5
    100*5
    120*5
    140*5

    DB rear delt flies
    8kg*10*4
    (+2 dropset)

    Concentration curls
    Bunch...

    Treadmill
    2km @ 12kmh

    Mustard-o-meter: 7.5/10
     
  20. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    Squat
    60*10
    100*10
    120*10
    140*10*4 -belt-

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

    Ham curls supersetted w calf raises

    Wall deadlifts
    12kg*10*4

    Abs complex

    Mustard-o-meter: 6/10
     

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