Abducted by robots

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

  1. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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: Nov 12, 2018
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  2. Prokofievian

    Prokofievian Red Belt

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    What are wall deadlifts?
     
  3. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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.
     
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  4. Prokofievian

    Prokofievian Red Belt

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    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.
     
  5. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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.
     
    Last edited: Nov 13, 2018
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  6. golvmopp

    golvmopp Always outnumbered, never outgunned

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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
     
  7. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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: Nov 16, 2018
  8. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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.
     
  9. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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..
     
  10. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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)
     
  11. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    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..
     
  12. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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
     
  13. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
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    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
     
  14. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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
     
  15. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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
     
  16. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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)
     
  17. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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
     
  18. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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
     
  19. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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
     
  20. golvmopp

    golvmopp Always outnumbered, never outgunned

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    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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