Abducted by robots

Porch_Rabbit said:
He’s alive!
Click to expand...

Just barely.

Treadmill
1.2km varying pace

Dips
BW*10*4

Bench
40kg*10
60kg*8
70kg*8*3

DB flies
8*10
10*10
12*10
14*10
12*10

DB skullcrushers supersetted w front DB raises

DB curls
(two dropsets)

Paused squats
60*5
70*5*4

Stair machine
5 min

Mustard-o-meter: 5/10

Probably in the worst shape I've been in since taling training seriously. Gonna have to start from scratch and get a few chiropractic adjustments.
 
Double-paused pullups (top & bottom)
BW*7*5

Lat pulldowns supersetted w dips

DB curls

Rear delt fly machine

Paused SOHP
30*5
40*5
50*5
60*5*3

Paused squat
60*5
70*5*3

Wall deadlifts
12kg*12*3

Rotator cuff complex

Mustard-o-meter: 4.5/10
 
SLDL
50*8
70*8
100*8*3

BB shrugs
100*15*3

Ham curls

Hanging leg raises
BW*12*4

Seated row machine

One-armed DB row
35*12*4

Paused DB flies
10*10
12.5*10
15*10
17.5*10

Band pullaparts supersetted w back extensions

Mustard-o-meter: 5.5/10

Pulls felt like ass due to SI-joint pain,particularly left side (prolly a tight medial glute and/or piriformis)
 
Paused DB flies
11*10
12.5*10

Paused bench
40*5
60*10
70*10
80*10*3

Lift off with scapulas, focus on lat and serratus tension. Supinating the wrists gave a LOT of needed bar control.

Paused squat
60*7
80*7
100*7*3
60*7

Dips
BW*10*3

Paused DB flies
12.5*10
15*10
17.5*10*2

Front raises supersetted w tricep extensions

Side raises supersetted w tricep ex

Hanging leg raises supersetted w back extensions

Treadmill
1km

Mustard-o-meter: 6/10

hellish DOMS in hamstrings, left side in particular.
 
Last edited:
Paused SOHP
30*5
40*5
50*5
60*5*4
45*12*3 (tng)

Gotta practice touch and go-reps for the sake of motion symmetry.

Seated paused DB presses
16*8
20*8
24*8*2

Paused pullups
BW*7*3

Lat pulldowns supersetted w DB skullcrushers

Rear delt flies machine supersetted w DB curls

DB front and side raises

Tricep extensions and cable curls

Mustard-o-meter: 6/10
 
SLDL
60*8
80*8*2
100*8
120*8*3

BB shrugs
120*15*4
100*10
80*12
60*12

Squat
60*10
80*10
90*10

DB rows
40*12*3

A few DB curls

Paused SOHP
40*8
55*8*2
40*8

Ham curls supersetted w hanging leg raises

Mustard-o-meter: 6.5/10
 
Paused bench
40*8
60*8
70*8
80*8
90*8*3
80*10 (tng)
60*10 (tng)

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

Supersetted w band pullaparts

Squat
60*8
80*8
100*8
120*8*3

Deep breath, focus on the depth of bracing. You're gaining much from relaxing.

Front raises supersetted w hanging leg raises

Side raises supersetted w back extensions

Mustard-o-meter: 5.5/10
 
Last edited:
WadeWatts said:
Good work in here
Click to expand...

Thanks mang - clawing myself back to where I once was.

Dips
BW*10*3

Paused SOHP
30*5
40*5
50*5
55*5
60*5
62.5*5
65*5*3
50*10*2

Squat
60*10
80*10*2

Tightened up the stance again. Feels good man.

Paused pullups
BW*7*5

Lat pulldowns supersetted w DB side raises

DB skullcrushers supersetted w DB front raises

DB curls supersetted w tricep extensions

Mustard-o-meter: 6.5/10
 
SLDL
40*5 (paused RDL)
60*5
70*5
80*5
90*5
100*5
110*5
120*5*4
80*7*2 (paused deficit RDL)

Pull yourself into the bar for proper lat activation - feel the adductor stretch prior to the first pull. That's your signal that the low back is safe.

Paused DB flies
11*7
15*7
20*7*3
12.5*7

DB rows
42.5*10*4

Supersetted w ham curls

Hanging leg raises supersetted w back extensions

DB curls supersetted w band pullaparts

Mustard-o-meter: 5.5/10
 
Squat
60*7
80*7
100*7
120*7
130*3
140*3
150*3
150*7 -belt-
160*5 -belt-
100*10
80*10

Stretched my legs in the squat for the first time in a while, courtesy of a gym bro in another city.

Paused bench
50*5
70*5
90*5
100*5*3
90*5
80*8

DB skullcrushers supersetted w deficit laying leg raises

DB flies supersetted w DB side raises

Cable front raises

Mustard-o-meter: 7/10

Good session! Felt the first tingle of Qi in a while!
 
Paused SOHP
30*5
40*5
50*5
60*5
65*5
70*3*5
50*10*2 (tng)

Pullups (tng)
BW*9*5

Paused seated DB press
17.5*7
22.5*7*4

Hanging leg raises
BW*10*4

Seated cable row

T-bar rows

DB skullcrushers supersetted w front raises

Tricep extensions supersetted w DB curls

Mustard-o-meter: 6.5/10
 
Deadlifts
40*5 (paused RDL)
60*5 (one set each of paused RDL, SLDL and conventional)
80*5 (one set of SLDL and conventional each)
100*5
120*5
130*5 -belt-
140*3 -belt-
150*3 -belt-
100*5*2

Been neglecting my stretching. Somewhat offset by better lat recruitment.

BB shrugs
100*12*4

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

Flex your biceps, push elbows and serratus anterior forward for a nice stable rack position. Great oomph in the press today on account of those cues!

DB rows
42.5*12*4

Seated cable rows supersetted w ham curls

Hanging leg raises supersetted w back extensions

Dips
BW*12, 10, 8

Mustard-o-meter: 6/10
 
MilkManUK said:
Keep on keepin' on!
Click to expand...

Cheers m8, life is kicking me up and down atm

Warmup
DB cossack squats supersetted w paused SOHP

Squat
50*7
70*7
90*7
110*7
130*7*3-belt-

Ham curls supersetted w deficit leg raises

Leg extensions supersetted w back extensions

Treadmill
7min @ 9kmh

Mustard-o-meter: 6/10
 
Treadmill
7min @ 9.8kmh

Paused bench
40*7
60*7
80*7
90*7
100*6
100*7
100*6
80*8*2

DB skullcrushers

Tricep extensions

Cable front raises

Cable side raises

Mustard-o-meter: 6.5/10
 
Treadmill
7min @ 10kmh

Pullups (tng)
BW*10*3

Paused dips
BW*6*3

Paused deficit RDL
40*5
60*5
70*5
80*5
90*5

Slow paused pullups
BW*3*2

Seated cable row supersetted w DB shrugs

A few DB curls and cable curls

Mustard-o-meter: 6/10

Punching the clock; trying to make going to the gym fun again.
 
Warmup
Stretching hip flexors and a few paused squats

DL
60*5
80*5
100*5*3

My tight hips are keeping me back (overactive adductors and hip flexors, underactive abductors). For the time being SLDLs are much better for building posterior strength, while a whole lotta rehab will be necessary to get back to on track with the regular pulls.

SLDL
100*5*3
80*10*2

External rotator cuff complex

Paused seated DB press
12*8
16*8
20*8
24*8*3

Treadmill
2km @ 10kmh
 
Treadmill
1km @ 12kmh

Paused SOHP
30*8
40*8
50*8
55*8
55*8
55*7

DB side raises.supersetted w DB skullcrushers

DB front raises supersetted w deficit leg raises

Mustard-o-meter: Santa/10

Merry Christmas y'all!
 
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