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- May 6, 2010
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Intentional - cutting down to some weight I feel pretty at! Fairly easy once you get past the hump into intermittent fasting territory.
PR Abducted by robots
- Thread starter golvmopp
- Start date
Intentional - cutting down to some weight I feel pretty at! Fairly easy once you get past the hump into intermittent fasting territory.
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Warmup
Treadmill: 1km @ 10.5kmh
Double-paused pullups
BW*8*5
Supersetted w deficit one-leg calf raises
Fixed-path lat pulldowns
60*10
70*10
80*10
90*8
100*8
60*10 (dropset)
Bench
60*10*2
70*10*2
80*10*2
Bunch of curls
Treadmill
1km @ 10kmh
Mustard-o-meter: 7/10
Treadmill: 1km @ 10.5kmh
Double-paused pullups
BW*8*5
Supersetted w deficit one-leg calf raises
Fixed-path lat pulldowns
60*10
70*10
80*10
90*8
100*8
60*10 (dropset)
Bench
60*10*2
70*10*2
80*10*2
Bunch of curls
Treadmill
1km @ 10kmh
Mustard-o-meter: 7/10
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Warmup
1km @ 10kmh
SLDL
60*7*2
80*7*2
100*7
120*7
130*7*3 -belt-
Be mindful of pulling yourself into the bar and feeling that adductor stretch and engaged lats at the bottom before you start pulling!
DB split squat
10kg*8*4
DB rows
42*12*3
Upright BB rows
(bunch)
Band pullaparts
DB shrugs
42*12*5
Mustard-o-meter: 7/10
Ok session, kept the RPE a bit lower than usual. Should be doing that more often, especially during this cut.
1km @ 10kmh
SLDL
60*7*2
80*7*2
100*7
120*7
130*7*3 -belt-
Be mindful of pulling yourself into the bar and feeling that adductor stretch and engaged lats at the bottom before you start pulling!
DB split squat
10kg*8*4
DB rows
42*12*3
Upright BB rows
(bunch)
Band pullaparts
DB shrugs
42*12*5
Mustard-o-meter: 7/10
Ok session, kept the RPE a bit lower than usual. Should be doing that more often, especially during this cut.
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Warmup
5min @ 10kmh
Bench
40*10
60*10
80*10
85*10
90*10*3
Paused DB flies
10*8
14*8
18*8
22*8
18*8
14*8
Side raises
10*12*3
(+2 dropsets)
DB skullcrushers
30*12
34*12
30*8
34*10
30*10
Tricep extensions
Mustard-o-meter: 7/10
5min @ 10kmh
Bench
40*10
60*10
80*10
85*10
90*10*3
Paused DB flies
10*8
14*8
18*8
22*8
18*8
14*8
Side raises
10*12*3
(+2 dropsets)
DB skullcrushers
30*12
34*12
30*8
34*10
30*10
Tricep extensions
Mustard-o-meter: 7/10
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Warmup
5min treadmill @ 10.5kmh
Squat
40*5
40*5 (paused)
60*5
60*5 (paused)
80*5
80*5 (paused)
100*5
100*5 (paused)
120*5
120*5 (paused)
130*5
130*5 (paused)
120*5
120*5 (paused)
100*5
100*5 (paused)
80 reps of squatting in the AM. Sure, it felt like driving a car with the handbrake applied, but after getting sidetracked for a week it's a welcome way to get the ball rolling again.
DB rows
42*12*3
Supersetted w BW split squats
Band pullaparts supersetted w sumo side lunges
Curls (behind-back cable curls are THE SHIT)
Warmdown
5min treadmill @ 10kmh
Mustard-o-meter: 7/10
Good session despite my hips and knees being rustbuckets. Given the inflammatory diet and downtime that's par for the course - nice to be back regardless!
5min treadmill @ 10.5kmh
Squat
40*5
40*5 (paused)
60*5
60*5 (paused)
80*5
80*5 (paused)
100*5
100*5 (paused)
120*5
120*5 (paused)
130*5
130*5 (paused)
120*5
120*5 (paused)
100*5
100*5 (paused)
80 reps of squatting in the AM. Sure, it felt like driving a car with the handbrake applied, but after getting sidetracked for a week it's a welcome way to get the ball rolling again.
DB rows
42*12*3
Supersetted w BW split squats
Band pullaparts supersetted w sumo side lunges
Curls (behind-back cable curls are THE SHIT)
Warmdown
5min treadmill @ 10kmh
Mustard-o-meter: 7/10
Good session despite my hips and knees being rustbuckets. Given the inflammatory diet and downtime that's par for the course - nice to be back regardless!
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Lunch workout:
Pullups
BW*9*3 (tng)
Touch-and-go is a science in and of itself. Gotta do more volume on these.
Afterwork workout:
Warmup
5min treadmill @ 10kmh
Paused SOHP
30*5
40*5
50*5
60*5
70*5*5
60*5
50*5
40*5
30*10
3-second paused squat
40*5
60*5
80*5
100*5
120*5
Paused deficit RDL
60*8*2
80*8*2
BTN press (tng)
30*10
35*10
40*10
45*10
50*10
40*10
30*10
Side raises
Front raises
DB skullcrushers
Tricep extensions
Mustard-o-meter: 7.5/10
Pullups
BW*9*3 (tng)
Touch-and-go is a science in and of itself. Gotta do more volume on these.
Afterwork workout:
Warmup
5min treadmill @ 10kmh
Paused SOHP
30*5
40*5
50*5
60*5
70*5*5
60*5
50*5
40*5
30*10
3-second paused squat
40*5
60*5
80*5
100*5
120*5
Paused deficit RDL
60*8*2
80*8*2
BTN press (tng)
30*10
35*10
40*10
45*10
50*10
40*10
30*10
Side raises
Front raises
DB skullcrushers
Tricep extensions
Mustard-o-meter: 7.5/10
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
1st work break:
Pullups (tng)
BW*7*5
2nd work break:
Pullups (tng)
BW*7*5
Pistol squats (tng)
BW*5*4
After-work session:
Warmup
7min treadmill @ 10kmh
Double-paused pullups
BW*7*5
SLDL
40*5
60*5
80*5*2
100*5*2
120*5
130*5 -belt-
120*5 -belt- (short rest)
100*5 -belt- (short rest)
80*8 -belt- (short rest)
45-deg incline DB press
20*10
24*10
28*10
32*10
36*10
24*10 (dropset)
Behind-the-back cable curls
Mustard-o-meter: 8/10
Good, efficient session with a lot of volume throughout the day on pullups.
Pullups (tng)
BW*7*5
2nd work break:
Pullups (tng)
BW*7*5
Pistol squats (tng)
BW*5*4
After-work session:
Warmup
7min treadmill @ 10kmh
Double-paused pullups
BW*7*5
SLDL
40*5
60*5
80*5*2
100*5*2
120*5
130*5 -belt-
120*5 -belt- (short rest)
100*5 -belt- (short rest)
80*8 -belt- (short rest)
45-deg incline DB press
20*10
24*10
28*10
32*10
36*10
24*10 (dropset)
Behind-the-back cable curls
Mustard-o-meter: 8/10
Good, efficient session with a lot of volume throughout the day on pullups.
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
1st work break
Hammergrip pullups (tng)
BW*7*5
Split squats
BW*10*4
2nd work break
Hammergrip pullups
BW*7*3
Pistol squats
BW*5*2
After work session
Bench (tng)
40*10
60*10
80*10
90*10
100*10*3
80*10 (paused)
DB flies
12*10
16*10
20*10
24*7
16*7 (dropset)
Band pullaparts
Squat
60*10
80*10
100*10*2
DB skullcrushers
32*12*4
Front raises supersetted w tricep extensions
Mustard-o-meter: 8/10
Hammergrip pullups (tng)
BW*7*5
Split squats
BW*10*4
2nd work break
Hammergrip pullups
BW*7*3
Pistol squats
BW*5*2
After work session
Bench (tng)
40*10
60*10
80*10
90*10
100*10*3
80*10 (paused)
DB flies
12*10
16*10
20*10
24*7
16*7 (dropset)
Band pullaparts
Squat
60*10
80*10
100*10*2
DB skullcrushers
32*12*4
Front raises supersetted w tricep extensions
Mustard-o-meter: 8/10
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Lunch break
Paused pistol squats
BW*5*5
Hammergrip pullups
BW*7*5
Afternoon break
Paused pistol squats
BW*5*3
Hammergrip pullups
BW*7*4
After work session
Warmup
5min treadmill, dips (tng, BW*15*3) supersetted w one-legged calf raises.
Seated wide grip cable rows
35*10
40*10
45*10
50*10
55*10
50*10
45*10
40*10
35*10
DB rows
42*10*4
Pain in right lat first two sets.
DB shrugs
42*15*4
(+ dropset)
Band pullaparts
Behind back cable curls
DB hammercurls
Paused deficit RDL
60*8
80*8
90*8
80*8
60*8
Mustard-o-meter: 8/10
Paused pistol squats
BW*5*5
Hammergrip pullups
BW*7*5
Afternoon break
Paused pistol squats
BW*5*3
Hammergrip pullups
BW*7*4
After work session
Warmup
5min treadmill, dips (tng, BW*15*3) supersetted w one-legged calf raises.
Seated wide grip cable rows
35*10
40*10
45*10
50*10
55*10
50*10
45*10
40*10
35*10
DB rows
42*10*4
Pain in right lat first two sets.
DB shrugs
42*15*4
(+ dropset)
Band pullaparts
Behind back cable curls
DB hammercurls
Paused deficit RDL
60*8
80*8
90*8
80*8
60*8
Mustard-o-meter: 8/10
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Double-paused pullups
BW*7*5
3-second paused squat
60*5
80*5*2
100*5*2
120*5*4
100*10 (tng)
Worksets supersetted w BW dips (12*4)
Sumo side lunges
+16kg*10*3
Lateral glute leg raises supersetted w wall deadlifts
Abs complex
Mustard-o-meter: 7/10
BW*7*5
3-second paused squat
60*5
80*5*2
100*5*2
120*5*4
100*10 (tng)
Worksets supersetted w BW dips (12*4)
Sumo side lunges
+16kg*10*3
Lateral glute leg raises supersetted w wall deadlifts
Abs complex
Mustard-o-meter: 7/10
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Warmup
1km treadmill
Paused SOHP
30*10
40*10
50*10
60*10
60*9
60*8
50*7 (short rest)
40*8 (short rest)
30*8 (short rest)
3-sec paused squat
60*5
70*5
80*5
Paused deficit RDL
40*8
60*8
70*8
80*8
Seated paused DB press
16*8
20*8
26*8*3
DB side raises
Mustard-o-meter: 5.5/10
1km treadmill
Paused SOHP
30*10
40*10
50*10
60*10
60*9
60*8
50*7 (short rest)
40*8 (short rest)
30*8 (short rest)
3-sec paused squat
60*5
70*5
80*5
Paused deficit RDL
40*8
60*8
70*8
80*8
Seated paused DB press
16*8
20*8
26*8*3
DB side raises
Mustard-o-meter: 5.5/10
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Warmup
5min @ 10kmh
Double-paused pullups
BW*8*5
Lat pulldowns
40kg*10
50kg*10
60kg*10
70kg*10
80kg*10
60kg*8 (dropset)
40kg*8 (dropset)
Get that reverse shrug action going with the shoulders to really bring the lats into it.
SOHP (tng)
30*10
40*10
50*10*3
Band pullaparts
Seated cable row
Behind-the-back cable curls
Mustard-o-meter: 6/10
5min @ 10kmh
Double-paused pullups
BW*8*5
Lat pulldowns
40kg*10
50kg*10
60kg*10
70kg*10
80kg*10
60kg*8 (dropset)
40kg*8 (dropset)
Get that reverse shrug action going with the shoulders to really bring the lats into it.
SOHP (tng)
30*10
40*10
50*10*3
Band pullaparts
Seated cable row
Behind-the-back cable curls
Mustard-o-meter: 6/10
- Joined
- Nov 15, 2006
- Messages
- 1,078
- Reaction score
- 474
You're intermittent fasting right? What method have you been using? I'm thinking of starting 16:8 today from 11am-7pm.
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Lunch break
Hammergrip pullups (tng)
BW*8*5
Paused pistol squats
BW*3*5
After work session
SLDL
40*5
60*5
80*5*2
100*5
120*5*2
130*5
140*5*4
100*5*2 (Paused RDL)
DB flies
14*8
18*8
22*8*3
Abs complex supersetted w lateral glute leg raises
Mustard-o-meter: 6/10
Hammergrip pullups (tng)
BW*8*5
Paused pistol squats
BW*3*5
After work session
SLDL
40*5
60*5
80*5*2
100*5
120*5*2
130*5
140*5*4
100*5*2 (Paused RDL)
DB flies
14*8
18*8
22*8*3
Abs complex supersetted w lateral glute leg raises
Mustard-o-meter: 6/10
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Aye. I have a supplemental stack I take in the morning (a few regulars and a few experimentals) along with a tablespoon each of maca powder and carob fruit powder which - along with a cup or two of coffee - is enough to keep me satiated til my first meal some time between noon and 2pm. I then have a few hours to cram down food til it's time to work out, which shuts down my appetite completely. I'll then have a lighter meal afterwards unless I botched my planning. The coffee's good enough of an appetite supressant til the first noon, with me never having been much of a breakfast person since starting a regular work schedule.
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Lunchbreak
Pullups (tng)
BW*8*5
Paused pistol squats
BW*5*4
Afternoon session
Warmup
1km treadmill
Bench
60*10 (paused)
70*10 (paused)
80*5 (tng)
90*5 (tng)
100*5 (tng)
105*5 (tng)
110*5 (tng)
115*5 (tng)
115*4 (tng)
115*5 (tng)
115*5 (tng)
100*10 (tng)
80*10 (paused)
Paused DB flies
14*7
18*7
22*5*3
Front raises supersetted w tricep extensions
Squat
60*10
80*10
100*10
60*10 (dropset)
Mustard-o-meter: 7/10
Pullups (tng)
BW*8*5
Paused pistol squats
BW*5*4
Afternoon session
Warmup
1km treadmill
Bench
60*10 (paused)
70*10 (paused)
80*5 (tng)
90*5 (tng)
100*5 (tng)
105*5 (tng)
110*5 (tng)
115*5 (tng)
115*4 (tng)
115*5 (tng)
115*5 (tng)
100*10 (tng)
80*10 (paused)
Paused DB flies
14*7
18*7
22*5*3
Front raises supersetted w tricep extensions
Squat
60*10
80*10
100*10
60*10 (dropset)
Mustard-o-meter: 7/10
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Warmup
5 min treadmill, band pullaparts supersetted w pushups
Seated cable rows
40*10
50*10
60*10
70*8
60*10
50*10
40*10
Following the weight down with the shoulders and lower back is apparently great to get a nice complete activation going due to the lat stretch.
DB rows
42*12*3
DB shrug dropsets supersetted w DB side raise dropsets
Landmine swings
Behind-the-back cable curls
Mustard-o-meter: 6/10
5 min treadmill, band pullaparts supersetted w pushups
Seated cable rows
40*10
50*10
60*10
70*8
60*10
50*10
40*10
Following the weight down with the shoulders and lower back is apparently great to get a nice complete activation going due to the lat stretch.
DB rows
42*12*3
DB shrug dropsets supersetted w DB side raise dropsets
Landmine swings
Behind-the-back cable curls
Mustard-o-meter: 6/10
- Joined
- May 6, 2010
- Messages
- 4,495
- Reaction score
- 3,297
Lunch break
Pullups (tng)
BW*8*6
Paused pistol squats
BW*5*3
Sumo side lunges
BW*8*3
After work session
Squat (paused reps in parentheses)
60*5 (60*5)
80*5 (80*5)
100*5 (100*5)
120*5
140*5
150*5 -belt-
160*5 -belt-
170*5*3 -belt-
(100*10)
Sumo split squats
+16kg*10*3
Leg extensions
(concentrations for lateral quad activation)
Paused seated DB press
14*7
18*7
22*7
26*7
30*7*2
22*7
18*7
Kneeling lateral glute raises supersetted w abs complex
Mustard-o-meter: 7.5/10
Guess this is as good of an opportunity as any to say that I'm making an effort to transition to a plant-based diet. Currently in the process of emptying the kitchen of animal-based products and getting used to prepping new staple meals. Less than a week in, but breaking down the psychological barrier of performing a workout like this without having eaten meat in five days was babby's first step. Have some After the Burial for the effort of having read this far!
Pullups (tng)
BW*8*6
Paused pistol squats
BW*5*3
Sumo side lunges
BW*8*3
After work session
Squat (paused reps in parentheses)
60*5 (60*5)
80*5 (80*5)
100*5 (100*5)
120*5
140*5
150*5 -belt-
160*5 -belt-
170*5*3 -belt-
(100*10)
Sumo split squats
+16kg*10*3
Leg extensions
(concentrations for lateral quad activation)
Paused seated DB press
14*7
18*7
22*7
26*7
30*7*2
22*7
18*7
Kneeling lateral glute raises supersetted w abs complex
Mustard-o-meter: 7.5/10
Guess this is as good of an opportunity as any to say that I'm making an effort to transition to a plant-based diet. Currently in the process of emptying the kitchen of animal-based products and getting used to prepping new staple meals. Less than a week in, but breaking down the psychological barrier of performing a workout like this without having eaten meat in five days was babby's first step. Have some After the Burial for the effort of having read this far!
