Abducted by robots

DL
60*5
100*5
120*5
140*5
160*5
180*5
190*5
150*12
100*10*2 (SLDL)

Rearranging my form again to suit my strong points - feet a bit tighter, pointing slightly more outwards; bar starting a bit further out on the toes so that I can get my hips lower and male the lift a bit more quad dominant.

Seated ham curls

Abs complex

Wall deadlifts
12kg*12*3

Paused BTN press
30*10
35*10
40*10
45*10
50*9
40*8
30*7

Dips
BW*15
BW*12
BW*10

Mustard-o-meter: 8/10

Good shit!
 
Last edited:
DL
60*5
100*5
120*5
140*5
160*5
180*5
190*5
150*12
100*10*2 (SLDL)

Rearranging my form again to suit my strong points - feet a bit tighter, pointing slightly more outwards; bar starting a bit further out on the toes so that I can get my hips lower and male the lift a bit more quad dominant.

Seated ham curls

Abs complex

Wall deadlifts
12kg*12*3

Paused BTN press
30*10
35*10
40*10
45*10
50*9
40*8
30*7

Mustard-o-meter: 8/10

Good shit!

What are wall deadlifts?
 
What are wall deadlifts?



They look ridiculous, especially with the weights you'll be using, but if you have a weak lumbar that is masked by an otherwise strong posterior chain, this exercise will really churn your butter. Ypu gotta fidget around a bit with the form but once you hit the spot it's probably the best lumbar isolation exercise you'll ever come across.
 


They look ridiculous, especially with the weights you'll be using, but if you have a weak lumbar that is masked by an otherwise strong posterior chain, this exercise will really churn your butter. Ypu gotta fidget around a bit with the form but once you hit the spot it's probably the best lumbar isolation exercise you'll ever come across.


Thanks, I've never encountered this exercise before. I actually have the inverse problem: my lower back looks like I have a second butt on my back, but my first butt isn't that strong at all.
 
Thanks, I've never encountered this exercise before. I actually have the inverse problem: my lower back looks like I have a second butt on my back, but my first butt isn't that strong at all.

Really puts a visual to the expression "ass backwards".

Paused pullups (top and bottom)
BW*5
+8kg*5
+12kg*5
+16kg*5
+20kg*4
+16kg*5
+12kg*5
+8kg*4
BW*11 (tng)

Seated EZ curls

Alternating zottman curls
14kg*10*4

Hammercurls

Rear delt DB flies

Mustard-o-meter: 6.5/10

Something fucky w the right side short head of the biceps, coracobrachialis and brachialis muscles that's REALLY dragging down my pullups.
 
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Paused seated DB press
14*8
18*8
22*8
26*5
30*5
32*5*3
(+3 paused dropsets)

Gotta start doing these w a slight decline again - getting the DBs up is a severely limiting factor if the bench is bolt upright; plus that angle is better hit with the BTN press.

Paused SOHP
40*5
50*5
60*5
65*5
70*5
60*5
50*9
40*10

Side raises

Front raises

Tricep extensions

Mustard-o-meter: 7/10
 
Squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*5
150*5 -belt-
160*7 -belt-
120*12

Deffo not the best session, but was pressed for time. At the time.

DB rows
42*20*3

Rear DB flies
(Pyramid sets)

EZ preacher curls

Zottman curls

Hammercurls

Abs complex

Mustard-o-meter: 6.5/10

Practical limitations put an end to wringing a good squatting session out of today, but it happens.
 
Last edited:
Paused bench
60*5
75*5
90*5
105*5*3

Paused squat
60*10
80*10
100*10
120*5

Dips
BW*15*3
BW*10
BW*8
BW*7

Paused DB flies
12*10
16*10
20*10*2

Front raises
Pyramid sets...

Side raises
More pyramid sets...

Treadmill
2.3km, 12 mins (mixed pace)

Mustard-o-meter: 7/10

Ok session considering the break. Have to find exercises to build lumbar endurance because I lose steam QUICK on the bench.
 
Yesterday's session

SLDL
60*5
80*5
100*5
120*5
140*5*3

Pullups
BW*10*3
BW*8

Lat pulldowns

Rear DB flies

Zottman curls

And probably something else..
 
Paused seated DB press
14*10
18*10
22*10
26*8
30*8*3

Paused SOHP
40*5
50*5
60*5
70*5*3
50*10*2

Side raises
Pyramid sets...

Front raises
(Some)

Tricep extensioms
(Bunch)
 
Squat
60*10
100*10
120*10
140*10
150*10 -belt-
150*10 -belt-
150*9 -belt-
100*5*2 (paused)

RDL
60*8
80*8*3

Seated cable rows

Plus a bunch of curls..
 
Paused bench
40*5
60*5
80*5
90*5
100*5
105*5*4
100*5
80*15 (tng)
80*12 (tng)

Paused dips
BW*10
+12kg*7
+12kg*7
+12kg*6
BW*10 (tng)
BW*9 (tng)

Cable flies and incline DB flies

Side raises and front raises

Tricep extensions

Mustard-o-meter: 8/10
 
DL
60*5
80*5
100*5
120*5
140*5
160*5
180*10 -belt-
120*8*2 (SLDL)

BB shrugs
120*10*3

DB flies
14*8
18*8
22*5
24*5
26*5
28*5
20*10

Pullups
BW*10*3
BW*9
BW*5

Lat pulldowns
(Some)

Rear delt DB flies
(Some)

And a few curls....

Mustard-o-meter: 8/10
 
Paused BTN press
30*8
40*8
50*8
55*8
55*8
55*6
50*8
40*10

Paused SOHP
40*7
50*7
60*7
65*7
65*6
65*5

SGSLDL
60*7
80*7
100*7*3

Side raises
Pyramid sets...

Tricep extensions
(Some)

Mustard-o-meter: 7.5/10
 
DB rows
20*10
28*10
34*10
42*20*3

Spoto press
60*5
70*5
80*5
90*5
100*5*3

Seated chest-supported row
(Bunch)

Bunch of curl variations...

Mustard-o-meter: 8/10
 
Squat
60*10
80*10
100*10
120*10
130*10
120*10
100*10
80*10
60*10

Abs complex
(Some)

Wall deadlifts
(Some)
 
Spoto press
60*5
70*5
80*5
90*5
100*5
105*5*3
100*5
80*8

Dips
BW*12*4

Paused pistol squats
BW*3*5

Paused DB flies
12*10
16*10
20*10*2

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

Front raises
(Bunch)

Treadmill
2km @ 10.5kmh (11:35)

Mustard-o-meter: 7.5/10
 
Double-paused pullups
BW*11*3
BW*10
BW*7

Paused pistol squats
BW*5*3

Paused lat pulldowns
65*8*3
55*8
45*8
35*8

Paused squat
60*5
80*5
100*5
120*5
140*5*2
100*5

Push your head through the rack to bring the scapulas as far back as possible and remember to flex the lats and bring that tension down to your lumbar and ass.

BB curls
(Some)

Rear delt band pullaparts

Mustard-o-meter: 7.5/10
 
Yesterday:

SLDL
40*5
60*5
80*5
100*5
120*5
140*5
150*5*3
140*5
100*10

Paused DB flies
14*10
18*10
22*8
26*6*3
18*7 (dropset)

Pullups
BW*8*4

Wall deadlifts

Abs complex

Treadmill
2km @ 10.5kmh (11:35, 140kcal)

Mustard-o-meter: 7/10
 
Paused BTN press
30*5
40*5
50*5
55*5
60*4
60*5
60*3
50*8*2
40*10 (dropset)
30*9 (dropset)

Paused SOHP
30*7
40*7
50*7
60*6
60*5
60*6
50*8 (tng dropset)
40*4 (tng dropset)
30*8 (tng dropset)

Side raises
Bunch

Tricep extensions
Bunch

Skiing cardio machine
10 mins

Mustard-o-meter: 6.5/10 but the tricep pump was nice
 
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