Abducted by robots

5 min treadmill warmup

Paused bench
60*5
70*5
80*5
90*5
100*8
100*6
80*12
60*12

Pullups
BW*7*3

Greasing the groove.

Dips
BW*12
BW*11
BW*10

Tricep extensions
(Bunch)

Front raises
(Pyramid sets)

Mustard-o-meter: 7.5/10
 
DL (SLDL in parentheses)
60*7 (60*7)
100*7 (100*7)
120*7
140*7
160*7*3
(100*10*2)

Paused bench
50*5
70*10
80*10
90*10
90*8

Lumbar hurts like a motherfucker when un-arching after these...

Seated ham curls
(Some)

Abs complex

Wall deadlifts

Mustard-o-meter: 6/10

Felt rusty but it was a serviceable session. PRIORITIZE STRETCHING AND MOBILITY.
 
Paused SOHP
30*7
40*7
50*7
60*7
70*7
70*7
70*6
50*10*2

Paused seated DB press
20*10
24*10*3

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

Double-paused pullups (top/bottom)
BW*5*3

DB side raises
Pyramid sets

Tricep extensions

Mustard-o-meter: 7/10

Started bicycling today again, time to get more shapely.
 
Treadmill
5min warmup

Paused squat
60*5
80*5
100*5
120*5
140*5*3
100*10

Paused SOHP
30*10
40*10
50*10*2
40*10

Pullups
BW*8*3

Leg extensions
(Some)

Abs complex thrown in for good measure...

Treadmill
1.3km @ 11.5kmh

Mustard-o-meter: 7.5/10

Legs on the top sets didnt have too much mustard in em (perhaps due to a newly implemented stringent diet and starting to bicycle this week) but the form felt better than it has in a long time. All those internal hip rotator exercises are starting to pay off!
 
Treadmill
5min warmup

Paused bench
40*7
60*7
75*7
90*7
100*9
100*7
100*6

Channel the force from the bar to push your elbows inward on the descent... use the same cue as your dips.

Dips
BW*12
BW*10
BW*10

Supersetted w pistol squats (sets of three, RLR)

Tricep extensions
(Bunch)

Front raises
10*10
12*10
14*10
12*10
10*10
8*10

Treadmill
1.2km @ 13kmh

Mustard-o-meter: 7/10

Good session, great even considering the otherwise bum start to the morning. I LOVE WORKING OUT IN THE AM, SON.


 
Saturday

5min treadmill warmup

Double-paused pullups
BW*7*5

These feel solid now!

Lat pulldowns
(Some)

Paused bench
60*5
75*5*2
90*5*2
80*10 (tng)

Seated cable row
(Some)

concentration curls
(Some)

A few various DB curls

Treadmill
1.1km @ 12.5kmh
 
DL
60*7
100*7
120*7
140*7
160*7
180*8 -belt-
100*10*2 (SLDL)

BB shrugs
100*12
120*12
130*12
100*10

Double-paused pullups
BW*5*4

Paused dips
BW*12*3

Wall deadlifts

Abs complex

Mustard-o-meter: 8/10
 
Treadmill
6min warmup

Paused SOHP
30*5
40*5
50*5
60*5
70*5
72.5*5
75*4
70*5
50*11
50*10

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

Paused seated DB press
26*10*3

Front DB raises
12*10*3
8*10

Tricep extensions
(Bunch)

Treadmill
5 min warmdown

Mustard-o-meter: 7.5/10
 
Treadmill
5min warmup

One-armed cable rows
15*12*2

DB rows
42*20
42*15
42*15

One-armed cable rows
15*12*2

Paused BTN press
30*10
40*10
50*7
40*10
40*10
40*8

Snatch-grip SLDL
60*5
80*5
100*5
120*5
100*5

Bunch of curls...

Treadmill
5 mins @ 12kmh

Mustard-o-meter: 7/10
 
Squat
60*5
80*5
100*5
120*5
140*5
160*5
175*5*3 -belt-
140*7

Paused SOHP
30*5
40*5
50*5
60*5
65*5
50*10
50*6

Paused pullups
BW*5*5

Supersetted w abs complex

Mustard-o-meter: 7.5/10
 
Treadmill
5 min warmup

Paused bench
60*7
75*7
90*7
105*6
105*5
105*5
105*5
90*5 (feet up, paused)
80*8 (feet up, paused)

Dips
BW*10
BW*7
BW*8
BW*8

Paused DB flies
14*10
18*10*3
14*10

Front raises
12*12*3
+2 dropsets

Tricep extensions..

Mustard-o-meter: 6.5/10
 
MilkManUK said:
Still chugging away @golvmopp, good stuff mate!
Click to expand...

My numbers aren't near what they used to be in most lifts but over the past year in particular I've made a lot of progress in terms of psychological flexibility and planning and acting through a long-term perspective. I wanted to see progression every session before, and could fold like a lawn-chair if a workout didnt pan out as expected. That's not a particularly healthy outlook to have if you wanna remain functional as you age, so my new priorities are consistency and pre-/rehab for the many ailments and nagging injuries I've accumulated with interest over the years. That shit racks up a progressive debt quickly!
 
DL
60*5
80*5
100*5
120*5
140*5*4
120*5
100*5
80*10*3 (SLDL)

Stiff as a board from shaking the rust out of the wheels yesterday.

DB shrugs

Wall deadlifts

Ham curls

Abs complex

Mustard-o-meter: 6/10

Dropped my ego and did the best I could with the cards on hand. QL and right iliopsoas were tight wp I kept things eazy and breezy on the deads considering my lackluster momentum the past few months.
 
Yesterday

Thorough warmup w rotator cuff, upper back and ab exercises and core stretches

Paused seated DB press
14*8
18*8
22*8
26*8
30*8*3
20*8 (dropset)
14*10 (dropset, tng)

Paused SOHP
30*7
40*7
50*7
60*7
70*5*2

Paused squat
60*8
80*8
100*8
120*8

Tricep extensions (two variations)

Side raises

Reverse DB flies

Mustard-o-meter: 7/10



Today


Warmup
5 min treadmill and rotator cuff band exercises

Double-paused pullups
BW*8*4
BW*5

Lat pulldowns

Paused seated DB press
14*10
18*10
22*10
26*10
18*8 (dropset)
14*8 (dropset)

Hammercurls and cable rope curls

Treadmill
5 mins @ 11kmh

Mustard-o-meter: 7.5/10
 
Warmup
5 min treadmill

Paused squat
60*5
80*5
100*5
120*5
140*5
150*5
160*5 -belt-
160*5 -belt-
160*3 -belt- (hit the safety pins on the descent of rep three)
100*5*2 (super slow paused reps)

Abs complex

Wall DLs

Alternating DB curls

Mustard-o-meter: 7/10

Good sesh all things considered!
 
Paused bench
60*5
80*8*2
90*8
100*8
110*4*3
120*1
100*8 (tng)
80*12 (tng)

Some dude at the gym lit a fire under my ass so up we went. Cue: CORE TENSION ahead of trying to bring the arch up as high as possible!

Paused squat
60*8
80*8
100*8*2

Paused DB flies
14*5
18*5
22*5
26*5
22*5
18*5

DB skullcrushers

Tricep extensions

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

One-armed cable rows

DB rows
42*15*4

45-degree DB incline press
20*10
26*10
32*10*3

BB curls and hammercurls

Treadmill
5min warmdown

Mustard-o-meter: 7/10
 
DL
60*8
80*8
100*8
120*5
140*5
160*5*4
100*8*2 (SLDL)

BB shrugs
100*15*3

DB shrugs
34*12*4

Rear delt prehab and onearmed rows

Ham curls

Ab complex and stretching

Mustard-o-meter: 5.5/10

Not a good day for pulls but I did go pretty hard on the upper back yesterday.
 
Warmup
5min treadmill

Paused SOHP
40*7
50*7
60*5
70*5*3
50*10*2

Paused squat
60*8
80*8
100*8*2

Seated DB press
20*10
24*10
28*10*2
20*6 (dropset)

DB side raises
10*12*3
+2 dropsets

Mustard-o-meter: 6/10
 
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