PR Abducted by robots

Warmup
Plank, KB swings, tng pullups (BW*7*4)

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

SLDL
60*5
80*5
100*5
120*5
130*5
120*5
100*5

Paused seated DB press
16*8
20*8
24*8
20*8 (dropset)
16*6 (dropset)

Mustard-o-meter: 6.5/10

Gotta start using the SLDLs as a foundation to build my regular pulls on, starting by focusing on my CORE TENSION. My leg strength - quads in particular - has always been a strong point but given my office jobs I've started to develop a BUNCH of imbalances and, for some reason, completely lost my neural connection to my abdominal muscles, whose workload over time has been shifted to my hip flexors. Due to my proportions, I find a much easier time to lift safely with proper form cues on the stiff legged deads, as a bunch of shit happens when I bend the knees due to the hip flexors and asymmetrical imbalances.
 
Last edited:
Warmup
Pushups, plank

Pullups (dead hang)
BW*8*6

Supersetted w landmine twists

Box stepups (20-in)

Band pullaparts

Squat
40*10
60*10
80*10
100*10*3
60*10

(1) Upper back tension (pull bar apart and mock-BTN press - lat tension at the bottom to avoid GMing the bar); (2) abdominal pressure on unrack; (3) lean forward to engage lower back (too upright = poor lumbar recruitment and sensation of getting squashed by the bar); (4) splay toes apart and (5) use calves to stabilize yourself in the hole.

Alternating DB curls
14*10
16*10
18*10
16*8
14*8
10*12*2 (seated)

Treadmill
1km @ 10kmh

Mustard-o-meter: 6/10
 
Warmup
KB swings, double-paused pullups (BW*5*3)

Squat
40*5
60*5
80*5
100*5
120*5
130*5
140*5
150*5
160*5*3 -belt-
80*10

Paused BTN press
30*8
35*8
40*8
30*8

Mustard-o-meter: 7/10

Surprisingly good session given the stress over the past month.
 
Paused seated DB press
12*10
16*10
20*10
24*10*3
24*9
(+3 dropsets)

Side DB raises

Rotator cuff complex

Tricep extensions

Paused squat
40*5
60*5
80*5
100*5
120*5
140*5

Mustard-o-meter: 4/10
 
Treadmill
1km @ 10kmh

KB swings
1min each @ 8, 12, 16 and 20kg.

Trap bar shrugs
40*12
60*12
80*12
100*12
120*12*3
100*12
60*15

A few DB shrugs

DB rows
30*10
34*10
40*10*3
30*10
24*10

Seated cable row
30*10
40*10
50*10
40*10*2
35*10
25*10

Rear delt flies machine
(bunch)

A few curls variations

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

Seated DB press (tng)
20*8*4

Treadmill
8min @ 10kmh

Mustard-o-meter: 6/10
 
Treadmill
10min @ 10.5kmh (1.7km)

Abs complex

Rotator cuff complex

Cossack squats supersetted w wall deadlifts

SLDL
40*7
60*7
80*7
100*7
120*7
100*7
80*7
60*7*2 (paused deficit RDLs)

Treadmill
10min @ 10kmh

Mustard-o-meter: 7/10
 
Treadmill
1km mixed pace

Double-paused pullups (top & bottom)
BW*5*5

Supersetted w one-legged calf raises

A few cable flies to wake the pecs up

Bench
40*10 (paused)
60*10 (paused)
70*10 (paused)
80*10 (tng)
85*10 (tng)
90*10 (tng)
80*10*2 (paused)
80*10 (tng)

Dips
BW*8*3

Supersetted w australian pullups (BW*10*3)

DB front raises pyramid sets

Cable flies supersetted w tricep extensions

Mustard-o-meter: 7/10
 
Treadmill
8 min @ 10km (1.3km)

Landmine twists
Bar*10
+5kg*10
+10kg*10
+5kg*10
Bar*10

Dips
BW*10*4

Slow double-paused pullups
BW*3*5

DB shrugs
22*12
30*12
36*12
40*12
(+3 dropsets)

Seated cable row
30*12
40*12
50*12
60*12
70*8
(+4 dropsets)

DB curls
18*8*3
(+3 dropsets)

Mustard-o-meter: 7/10

Back to an omnivore diet. Recovery and energy levels took a beating as I basically spent half the day recovering from the heavy meals I had to eat to get within reach of my protein goals.
 
Treadmill
1.3km in 7:00 (mixed pace)

Leg raises complex

Squat
40*8
60*8
80*8
100*8*3
60*8*2 (paused)

Box stepups

Ham curls

Mustard-o-meter: dont ask/10

Shit session. Gotta stop neglecting mobility, eat what fueled proper recovery for me in the past, hold off on caffeine, and prioritize recovery and meditation.
 
Gonna to a starting strength-style reboot to unfuck my form, mobility and work capacity.

Paused bench
40*5
60*5
70*5*5
60*10
50*10
40*10

Australian pullups
BW*7*3

Deadlift
40*5
60*5
80*5
100*5*3
60*10*2 (SLDL)

Paused SOHP
30*5
40*5
50*5*4
40*5
30*5

Squat
40*5
60*5
80*5
90*5
100*5*3
60*8 (paused)

Pullups
BW*5*5
 
Porch_Rabbit said:
So omnivore diet for good again? Or just a break?
Click to expand...

I'd like to make a plant-based diet work, but for the forseeable future I'm going omnivore due to a bunch of factors - recovering from meals, gutburn, energy levels etc. Perhaps at some point if I shelf the belt "for good" I'll go plant based again.

Deadlift
40*5
60*5
80*5
100*5
120*5*3
60*10 (SLDL)

Paused SOHP
30*5
40*5
50*6*5

Squat
40*10
60*10
80*10*3

DB bench
20*10
24*10
28*10*3

Paused deficit pushups
BW*10*4

Double-paused pullups
BW*5*5

Band pullaparts
 
Paused SOHP
30*5
40*5
50*5
55*5*5
50*5
40*5
30*5

Squat
40*10
60*10
80*10*3

Double-paused pullups
BW*5*5

Deadlifts
40*5 (RDL)
60*5
80*5
100*5*3
60*10 (SLDL)

DB bench
20*10
24*10
28*10*3

Paused DB flies
14*10*3

DB side raises
(pyramid sets)
 
Yesterday outdoor session

Double-paused pullups
BW*6*7

Supersetted w a few calf-raise variations and cossack squats
 
Outdoor session

A few pushup variations, groin- and leg stretches, and australian pullups

Pullups (dead hang)
BW*8*5

Gym session

Hanging leg raises
BW*8*3

Squat
40*10
60*10
80*10
100*10
120*10
60*10 (paused)

Paused feet-up bench
40*8
60*8
70*8
80*8*2
70*8
60*8

Focusing on scapular protraction at the lockout to wake the serratus anterior up again.

SLDL
40*5
60*5
80*5
60*10

Hanging leg raises
BW*10*2
 
Paused seated DB press
14*10
18*10
22*8
26*5
28*5
30*5*3
20*5 (dropset)

DB side raises
(10*10, 8*8, 6*6, 4*4)*3

DB skullcrushers
(26*10, 20*10)*3

Paused SOHP
30*7
40*7
50*7*3
40*7

SLDL
60*8
80*8
100*8
80*8
60*8

Mustard-o-meter: 7/10
 
Various cardio as warmup

Double-paused pullups
BW*6*5
BW*10 (tng)

Lat pulldowns
50*10
60*10
70*10
80*10
(+2 dropsets)

Feet-up paused bench
40*8
60*8
70*8
80*8*3
60*10

Paused squat
40*5
60*5
80*5
100*5

DB and BB curls

A few seated cable rows

Mustard-o-meter: 6.5/10

Ok session considering I got there way later than planned.
 
Various ab exercises as warmup

Paused BTN press
30*8
35*8
40*8
45*8
50*7*2

Paused squat
50*5
60*5
80*5
100*5
115*5
130*5
120*10 (tng)
60*10*3 (tng)

Gotta do a LOT more volume at much lower intensity on the squat to grease the groove again because it feels atrocious atm.
 
Benched saturday - rushed session but got some pump in.

SLDL
60*8
80*8
100*8
120*8*2
100*8

BB shrugs
100*15*3
100*12

A few paused BTN presses

A few cable row variations

A few DB curls

Probably have to do a complete rehab and recalibration because I feel crooked as fuck
 
Treadmill
1.6km @ 9.5kmh

Paused seated DB press
14*5
18*5
22*5
24*5
26*5
28*5*3
24*10 (tng)

Front DB raises
(two dropsets)

Squat
60*10
70*10
80*10*3

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

DB skullcrushers
32*10*3

A few BB shrugs and DB delt complexes
 
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