Abducted by robots

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

  1. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    BOBB rows
    40*10
    50*10
    55*10
    60*10*3
    45*10
    35*10
    30*10

    DB rows
    42*10*3

    Paused squat
    60*5
    80*5
    100*5
    120*5
    140*5
    150*3 -belt-
    155*3 -belt-
    160*3 -belt-
    165*4 -belt- (could probably have gone for a fifth but left that one in the tank for the cycle ride home)
    100*5*2 (SUPER slow!)

    DB rear delt flies
    (Bunch)

    Concentration curls
    (BUNCH)

    Mustard-o-meter: 8/10

    Slap yourself, remember your cues, ???, PROFIT
     
  2. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Yeaterday:

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

    I absolutely have to start incorporate training at lower percentages and start experimenting with programming overall.

    Slow paused dips
    BW*10, 9, 7, 6, 5

    Paused DB flies
    12*10
    16*10
    18*10
    20*10
    (+2 dropsets)

    Incline paused DB flies
    10*10
    14*10
    16*10
    (+ 2 dropsets)

    Front raises
    (Two dropset clusters)

    BTN press
    (Some)

    Mustard-o-meter: 7.5/10

    Felt great to swallow the ego and just plow through a workout where I felt in complete control of the weights - i.e. getting a solid workout in despite feeling worn out overall. I'm also realizing how much time I've squandered by ego-lifting in the past, and that I need to become significantly attentive in regards to programming.
     
  3. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Pullups
    BW*18 (AMRAP)
    BW*12
    BW*10
    BW*4*4 (top half partials)

    SLDL
    60*5
    80*5
    100*5
    120*5
    130*5
    140*5
    150*5
    140*5
    130*5
    120*5

    Beltless for a change.

    BTN pulldowns
    55*12*5
    (+2 dropsets)

    Wall deadlifts
    16kg*12*4

    Zottman curls
    (Some)

    Mustard-o-meter: 7.5/10

    Surprisingly snappy session considering how face-down-ass-up I felt upon waking due to shitty sleep a few days in a row. Just goes to show how dialing in your expectations can do wonders for your motivation.
     
  4. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused SOHP
    40*5
    50*5
    60*5*2
    70*3
    75*3
    80*3
    60*5*4 (SLOW paused reps)

    Headrush bonanza on the heavier sets. Dialled down to TUT-work instead.

    Paused seated DB press
    20*8
    24*8
    28*5
    30*5
    32*5*2
    (+2 tng dropsets)

    Seat now angled at 85 degrees and pushing the elbows out to hit the lateral head of the deltoid hard.

    Side raises
    (Bunch)

    Dips
    BW*20, 10, 8, 7, 5, 5

    Tricep extensions
    (Some)

    Treadmill
    2.5km in 11:49

    Mustard-o-meter: 7.5/10

    Not the best start but the treadmill was money.
     
  5. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Morning weight: 97.4kg

    BOBB rows
    30*10
    40*10
    50*10
    55*10
    60*10*3
    40*10
    35*10
    30*10

    Paused squat
    60*5
    80*5
    100*5
    120*5
    140*5*4
    100*5*3 (SUPER SLOW paused reps)

    Wide grip cable rows
    (Bunch, focused on top partials)

    DB rear delt flies
    (Bunch)

    Zottman curls
    (Some)

    Concentration curls
    (Some)

    Mustard-o-meter: 5.5/10

    You can tell I've hit the diet hard. Deffo upping the fats after this week...
     
  6. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused bench
    40*5
    60*5
    70*5
    80*5
    90*5
    100*5
    105*5
    110*5
    105*5*3
    80*5*2 (Super slow paused reps)

    DB flies
    14*10
    18*10
    22*10*2

    Incline DB flies
    14*10*4

    Front raises
    Two dropset clusters

    Paused seated DB press
    20*10
    20*10
    20*9
    (+2 dropsets)

    Side raises
    Three quick dropsets

    Mustard-o-meter: 8/10

    Had an impromptu cheat day yesterday that put some juice in the tank. Now that my bench is up to scratch again my back gets totally shredded by the time I reach the dropsets.
     
  7. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Pullups (slow, pause at top and bottom)
    BW*5*5
    BW*8 (upper half partials, tng)

    DL
    60*5
    100*5
    120*5
    140*5
    160*5*3
    120*5 (slow)
    100*5 (slow)

    Beltless. Back toast as fuck from yesterday's bench.

    DB rear delt flies
    (Bunch)

    Some zottman and concentration curls to finish off

    Mustard-o-meter: 7/10


    Okay AM session all things considered.
     
  8. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Slow paused SOHP
    40*5
    50*5
    60*5
    70*5
    70*5
    70*4+F
    60*9 (dropset cluster)
    40*10 (dropset cluster)
    30*10 (dropset cluster)

    With all the focus on explosive work and ambulatory imbalances I have, slow work is a must on these in particular.

    Paused BTN press
    30*10
    40*10
    45*10
    50*9
    45*10
    40*10*2

    Side raises
    8*10
    9*10
    10*10*3
    (+3 dropsets)

    Paused dips
    BW*10*3
    BW*9
    (BW*6, 4, 4, 3)

    Parenthesis was a work-in dropset.

    Tricep extensions
    BUNCH

    Treadmill
    10 mins @ 11.5kmh (1.9km)

    Mustard-o-meter: 8.5/10

    Great session overall. Lowering the intensity does wonders for motivation, energy, recovery... and PUMP.
     
  9. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    BOBB rows
    30*10
    40*10
    50*10
    55*10
    60*10*3
    50*10*2
    40*10*2
    30*10*2

    Paused squat
    60*5
    80*5
    100*5
    120*5
    130*5
    140*5*4

    Felt like ass. Kept blacking out when bracing at the unrack...

    Cable rows (wide hammergrip)
    (Some)

    Box jumps (60cm)
    10*8

    Abs complex

    Zottman curls
    10*10
    12*10
    14*10*3
    12*10*2

    DB rear delt flies
    (Some)

    Some curls of varying kinds...

    Mustard-o-meter: 7/10

    Squats felt like ass but the rest was OK.
     
  10. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Bench (tng)
    60*10
    70*10
    80*10
    90*10
    100*10*4
    80*5*2 (slow eccentric, two sec pause at bottom)

    DB flies
    14*8
    18*8
    22*8
    24*8*2

    Incline DB flies
    14*10
    16*10*3

    Paused Squat
    60*5
    80*5
    100*5
    120*5
    130*5
    100*5

    Dips
    BW*15
    BW*12
    BW*10
    BW*9
    BW*10

    Front raises
    12*10*5

    Side raises
    (Dropset cluster)

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

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    DL
    60*5
    100*5
    120*5
    140*5
    160*5
    180*3*3
    160*10
    140*10

    Beltless.

    Ham curls
    (Some)

    Wall deadlifts
    12kg*12*4
    (+BW dropset)

    A few laying leg raises in between sets...

    Pullups
    BW*10*4
    BW*9

    Lat pulldowns
    65*10*3
    (+2 dropsets)

    Concentration curls
    (Bunch)

    Paused BTN press
    30*10
    35*10
    40*10
    45*10
    30*10

    Mustard-o-meter: 6/10

    DL worksets felt like ass, along w the session overall really.
     
  12. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused seated DB press
    16*8
    20*8
    24*8
    28*8
    30*8
    32*8
    32*8
    32*6
    24*8*2

    Paused SOHP
    40*5
    50*5
    60*7
    60*7
    60*6
    (+2 dropsets)

    SLDL
    60*5
    80*5
    100*5
    120*5
    120*5
    100*5
    80*5
    60*5

    And a BUNCH of side raises, tricep extensions and front raises...

    Mustard-o-meter: 6/10

    Been feeling kinda shit lately.
     
  13. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Squat
    60*5 (paused)
    80*5 (paused)
    100*5 (paused)
    120*5
    140*5
    160*5
    170*5 -belt-
    175*5 -belt-
    180*5 -belt-
    170*5 -belt-
    100*10 (paused)

    STRETCH EVERYTHING - make sure the lumbar in particular is nice and loose so that it may fire when called upon.

    DB rows
    42*20*3

    A welcome return. Nothing makes the upper back pop more for me than these.

    DB rear delt flies
    (Bunch)

    Zottman and hammercurls...

    Wall deadlifts

    Abs complex

    Mustard-o-meter: 7/10

    Gotta stretch my entire body and focus on proper lumbar activation so that I can start relaxing in the bottom and use the rebound efficiently like I used to. LOTS of rehab stretching ahead because I have a fucking laundry list of issues to solve from top to bottom.
     
    MilkManUK likes this.
  14. MilkManUK

    MilkManUK Brown Belt

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    Solid work golv.
     
    golvmopp likes this.
  15. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Cheers Milky.

    No one told me you had to become your own physiotherapist past 30 to stay whole. Guess the list of postural imbalances finally reached critical mass after all those years of "yeah nah I'm one of those that dont need stretch m8".

    Here's a start:
    1. Tight calves (with an underdeveloped left soleus), pulling my center of gravity forward.
    2. Tight sartorius muscles, right side in particular (in conjunction w TFL).
    3. Weak hip adductors.
    4. Overactive left lumbar and glute.
    5. As of yet undiagnosed right side spinal erector tightness.
    6. Clusterfuck galore on right-hand side coracoid muscles.
    7. Neck muscles. Period.

    Somewhere in the back Billy Mays is shouting: "But wait! There's more!". This shit is like the alcohol of physical ailments - you don't do anything about it, it'll ferment and get stronger til you get put flat on your ass one day when opening the cask.
     
  16. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Bench (tng)
    60*10
    75*10
    90*10
    100*5
    110*5*3
    90*10*2 (paused)

    Paused DB flies
    14*8
    18*8
    20*8*3
    (+ dropset)

    Incline paused DB flies
    12*8
    14*8
    16*8
    18*8*2

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

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

    Dips
    BW*12
    BW*10
    BW*9
    BW*10
    BW*10

    Tricep extensions
    (Some)

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

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    DL
    60*5
    100*5
    120*5
    140*5
    160*5*5
    100*10*2 (SLDL)

    Beltless. Bringing the hips down again to bring more quads into the action. Gonna see whether I can get that synergistic action between my squats and deads going again while maintaining SLDLs on the side for posterior chain activation.

    Pullups
    BW*10*3

    Various curls...

    ... and a bit of cardio

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

    golvmopp Always outnumbered, never outgunned

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    Saturday's morning weight: 96.4kg

    Paused seated DB press
    10*10
    14*10
    18*10
    22*10
    26*10
    28*10
    30*8
    26*8
    26*8
    26*7

    Paused SOHP
    30*5
    40*5
    50*5
    60*5
    70*5*3

    Paused squat
    60*10
    80*10
    100*10

    Side raises
    (Some)

    Tricep extensions
    (Bunch)

    Mustard-o-meter: 7/10
     
    Last edited: Nov 5, 2018
  19. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
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    Squat
    60*5 (paused)
    80*5 (paused)
    100*5 (paused)
    120*5 (paused)
    140*5
    150*10*4 -belt-

    DB rows
    40*20
    40*20
    40*15

    Concentration and hammer curls
    (Some)

    DB rear delt flies
    (Some)

    Abs complex

    Wall deadlifts
    16kg*12*3

    Treadmill
    5 mins @ 13.5kmh (1.09km)

    Mustard-o-meter: 8/10

    Really had to churn that butter today, but the slow buildup worked wonders. The squatting today is probably some sort of work capacity high-point.
     
  20. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Dips
    BW*10
    +8kg*10
    +12kg*10
    +16kg*10
    +20kg*10*3
    +16kg*8
    BW*7

    Paused bench
    60*10
    75*10
    90*8
    90*8
    90*6
    70*10

    Paused DB flies
    14*10
    18*10
    20*10*2

    Paused incline DB flies
    10*10
    12*10
    14*10
    16*10*2

    Front raises
    Three dropset clusters

    Side raises
    Two and a half dropset clusters

    Tricep extensions

    Mustard-o-meter: 7/10
     

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