Abducted by robots

Paused squat
60*5
80*5
100*5
120*5
140*5
150*5*3
120*10 (tng)

BOBB-rows
20*10
25*10
30*10
35*10
40*10
45*10
50*10
40*10
30*10

Baby weights, but the pump was noice!

Chest-supported rowing machine
(A couple of dropsets)

Concentration curls
(Some)

BTN press
20*10
30*10
40*10
45*10
40*10
30*10

Mustard-o-meter: 7/10
 
Paused squat
60*8
80*8
100*8
120*8
130*8 -belt-
140*6 -belt-
120*5 (tng)

BOBB rows
(Bunch)

DB rows
(Some)

Paused seated DB press
(Bunch)

Treadmill
10:50 @ 10kmh

Mustard-o-meter: 7/10

Broke the exercise fast after two weeks in the Philippines.
 
Aleks Sytsevich said:
Get ready for teh domz
Click to expand...

Already a step ahead of you homie.

Bench
40*10
60*10
75*10
90*10
90*10
90*9
70*10
60*10 (dropset)
60*7 (dropset)

Squat
60*10
80*10
100*10*3

Dips
BW*8*5

DB flies
12*10
14*10
16*10
18*10
16*10
14*10
12*10

Tricep extensions
(Bunch)

Side raises
(Bunch)

Mustard-o-meter: 7/10

Bench was ass but I'm shaking the rust out of the wheels. Need to prehab my right shoulder because there'a a litany of issues brewing...
 
Friday

Lat pulldowns
50*10
60*10
70*10
75*10*3
70*10
60*10 (+2 dropsets)
50*10 (+2 dropsets)

Tried doing pullups but both bicep insertions were thrashed after five reps despite the warmup. Had to revert to pulldowns. Did paused pistol squats for two sets of four between sets.

One-armed lat pulldowns
15*10
20*10*4

Trying these out for extra lat work. Focus on TUT and activation.

Paused bench
60*10
70*10
75*10
70*10

Some volume to get back in the mix.

Some other stuff...
 
DL
60*8
80*8
100*8
120*8
140*8
160*8*3
80*10*2 (SLDL)

Paused squat
60*8
80*8*2

Lat pulldowns
55*12
65*12
65*10
50*12
50*12

Paused BTN press
30*8
40*8
45*8
40*8
30*8

Abs complex

A potpurri of exercises to start the week and grease the groove.

Mustard-o-meter: 7/10

Deads were a pleasant surprise but my right bicep insertion is giving me grief. Could also be the underlying brachialis. Trying to stretch it out with dynamic stretches and fix it the same way I fixed my shoulder years ago.
 
Paused seated DB press
14*8
18*8
22*8
24*8
26*8
28*8*3
24*6

Paused SOHP
40*8
50*8*3
40*8
30*10

Front raises
(Pyramid sets!)

Tricep extensions
(Some)

Mustard-o-meter: 6/10
 
Dips
BW*10*5

DB flies
10*10
14*10
18*10
22*8
18*10
14*10

A few 45-degree incline DB presses...

SLSGDL
60*8
80*8
100*8*3

Seated cable rows
(Bunch, focusing on TUT)

Dips
BW*10*2

Mustard-o-meter: 6/10

Worked around my bum biceps while doing a few rehab exercises for the rotator cuffs and dynamic bicep stretches
 
Squat
60*8
100*8
120*8
140*8
160*8 -belt-
160*6 -belt-
160*5 -belt-
100*10
80*10
60*10

Leg extensions
(Some. Focusing on TUT because the quads have lost steam)

Lat pulldowns
55*12*5

Bleeding them through and getting some reps in to shake the rust out of the lats and biceps.

45-degree incline DB press
14*10
18*10
22*10
28*10
30*10*2

45-degree incline DB flies
14*10*3

Treadmill
1.6km

Mustard-o-meter: 7/10
 
(Treadmill and flies warmup)

Spoto press
60*8
70*8
80*8
90*8
80*10
70*12
60*12 (tng)

Paused BTN press
30*8
40*8
45*8
45*6
40*8
30*10 (tng)

Front raises
(Pyramid set)

Treadmill
1km @ 12.7kmh

Impromptu session for various reasons. Bleeding the body through was great though!
 
Yesterday

Treadmill warmup

Seated cable row
(Pyramid sets)

Seated wide-grip cable row
(Pyramid sets)

Lat pulldowns
(Pyramid...)

BOBB rows
(Light pyramid)

Dips
BW*10*5

Paused SOHP
40*8
45*8
50*8*3
40*8

Squat
40*10
60*10
80*10
100*10
80*10
60*10

Taking it easy and working around my injuriesm
 
5min warmup on treadmill

DL
60*5
80*5
100*5
120*5
140*5
160*5
180*5*3 -belt-
100*8*2 (SGSLDL)

DB shrugs supersetted w 45-degree incline DB press

Wall deadlifts

Abs complex

Mustard-o-meter: 7/10

Pretty okay session!
 
5min warmup on treadmill

Paused SOHP
40*5
50*5
60*5
70*5*4
50*10*2

Squat
60*10
80*10
100*10*3

Seated DB press
22*10
26*10
26*8
26*7

Side raises
(Pyramid sets)

Front raises
(Drop sets)

Tricep extensions
(Bunch)

7 min warmdown on treadmill

Mustard-o-meter: 7/10

SOHP was expectedly lackluster but the pendulum's slowly swinging into action. Squats clicked better than in a while - rediscovering the old form cues.
 
5 min warmup on treadmill

Squat
60*8
80*8
100*8
120*8
140*8
160*8 -belt-
160*8 -belt-
160*7 -belt- (could perhaps have ground out an eigth rep, but didnt wanna risk getting a whiffed rep)
100*10*2

Starting to click again - the lift feels heavy in a familiar way. Gotta bring my upper back strength up to scratch again.

Paused SOHP
30*8
40*8
50*8
55*8*3
50*5
40*5
30*5

Leg extensions
(Pyramid sets)

Abs complex

Dips
BW*10*3

Notes: tense lats and collapse angle between torso and legs. Be mindful to maintain these as elbows are bent. Stretch the chest at the bottom by touching elbows behind back, chanelling that tension to the lats INSTEAD of shoulders pressed upwards into a shrug.

Mustard-o-meter: 7.5/10

If you wanna get good at something, do it often.
 
Treadmill
1km @ 12kmh

Paused bench
60*5
70*5
80*5
90*5
100*5
105*5*3

Dips
BW*12*3
BW*8 (short pause)
BW*5 (short pause)
BW*5 (short pause)

45-degree incline DB press
14*10
22*10
26*10
28*10
30*10*2

DB flies
14*8
18*8
22*8*2
14*8 (dropset)

Squat
60*10
80*10
100*10*2

Mustard-o-meter: 7/10
 
5 min treadmill warmup

SLDL
60*5
80*5
100*5
120*5
130*5
140*5*3 -belt-
100*8

BB shrugs
100*12*3

45-degree incline DB press
16*10
22*10
26*10
30*10*3

Ham curls

Abs complex

Mustard-o-meter: 6.5/10
 
5 min treadmill warmup

Rotator cuff complex

Paused pullups
BW*7*4

Easing back into these after right side shoulder and bicep issues. Remembering the cue to lean back and pinch my lats, specifically at the setup. Chest to bar!

Lat pulldowns
50*10*4

Squeezing out the lats and upper back. REALLY focusing on contraction.

Hammercurls
14*10*5

Fixed BB curls
25*10*4

Trying to find out what's dodgy with the right shoulder. Having a hard time performing these symmetrically.

Concentration curls

Treadmill
5 mins @ 12kmh

Mustard-o-meter: 7/10

Pretty sweet early AM session.
 
Yesterday

5 min treadmill warmup

Paused SOHP
40*5
50*5
60*5
70*5
72.5*5*3
50*10*2
40*8 (dropset)

Squat
60*10
80*10
100*10*2

Paused seated DB press
14*10
22*10
26*9*2

Front raises

Tricep extensions

Cable side raises

Mustard-o-meter: 7/10
 


AM session

5min treadmill warmup

Squat
60*10
80*5
100*5
120*5
140*5
160*5 -belt-
170*7 -belt-
140*10
100*10

45-degree incline DB press
18*10
24*10
30*10*2
20*10 (dropset)

Leg extensions supersetted w wall deadlifts

Mustard-o-meter: 7/10

Squats felt rusty as fuck all the way to the final set, which actually felt quite nice. Gonna have to revert to the programming I did this session - working up to an AMRAP, then one or two sets of ten at ~75% of the previous set when the CNS is fired up, to grease the groove and improve work capacity. Added benefit of making the workouts shorter...
 
5 min treadmill warmup

Paused pullups
BW*7*4
BW*6

Lat pulldowns
60*10*3
50*10
40*12

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

Concentration curls and a few fixed BB curls

Treadmill
5 mins @ 13kmh

Mustard-o-meter: 7/10

Right subscapularis tension is probably the root cause of my shoulder issues. Gotta figure out a way to alleviate it.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,980
Messages
55,459,119
Members
174,787
Latest member
Freddie556

Share this page

Back
Top