Abducted by robots

[MilkManUK]

A very merry Christmas to you too mate.

 

[golvmopp]

Treadmill
1.1km @12kmh

Pullups (tng)
BW*7*5

Lat pulldowns

Dips (tng)
BW*10*4

Band pullaparts

DB curls

SLDL
40*8
60*8
80*8*2

BOBB rows supersetted w DB shrugs

Seated cable row

Mustard-o-meter: /10

 

[golvmopp]

Treadmill
1.1km @ 12kmh

Paused pullups
BW*5*3

Paused SOHP
40*7
45*7
50*7
55*7

Paused squat
40*5
60*5
80*5*2
90*5*5
80*5

Overall WAY too lax in my entire posterior chain as the hip flexors have gradually pulled my pelvis into an anterior tilt. Lean forward a bit more and focus on bracing your arch.

Paused DB flies
12*8
16*8
20*8*2
16*8

Squat (tng)
60*10*3

Dips
BW*8*3

Mustard-o-meter: 6.5/10

 

[golvmopp]

Rotator cuff complex warmup

Paused bench
40*8
60*8
70*8
80*8
90*8*3

Side raises, "full can"-raises, skullcrushers, tricep extensions...

Cable flies

Mustard-o-meter: 6/10

 

[golvmopp]

Treadmill
2km @ 12kmh

Seated cable row

Rotator cuff complex

Mustard-o-meter: 20/20

 

[golvmopp]

Treadmill
1km @ 12kmh

Bunch of core and rotator cuff exercises

Paused SOHP

Mustard-o-meter: 6/10

 

[golvmopp]

Saturday's session
Treadmill
1.1km @ 13kmh

Paused SOHP
30*7
40*7
50*7
60*7*3
60*5*2

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

DB skullcrushers supersetted w DB shrugs

Tricep extensions supersetted w DB side raises

Tricep extensions supersetted w DB front raises

 

[golvmopp]

Treadmill
1.2km @ 10.5kmh

Paused pullups
BW*8*4
BW*6

Lat pulldowns

Paused RDL
40*5
60*5
80*5*4

A few curl variations and rows

 

[golvmopp]

Warmup
Hanging leg raises and back extension superset

Squat
60*10
80*10
100*10*4
60*10

Ham curls supersetted w deficit leg raises

Leg extensions supersetted w hanging leg raises

Glute raise complex

Rotator cuff complex

Mustard-o-meter: 4/10

Progressively worse mobility issues sapping my strength. Gotta start taking that seriously for real.

 

[golvmopp]

Rotator cuff complex

Treadmill
2km @ mixed pace (~11:30min)

More rotator cuff exercises

Some SOHPs

Treadmill
2km @ mixed pace (~11:30min)

 

[golvmopp]

Treadmill
2km @ 10.5kmh

BB curls and other curl variations
For scapular stabilization purposes

Rotator cuff complex

Paused squat
(Focus HARD on upper back tension!)

Bench

Treadmill
2km @ 10.5kmh

Mustard-o-meter: rehab/10

Focusing on scapular stability and reconnecting to my proprioception.

 

[golvmopp]

Treadmill
1.2km @ 11kmh

Paused pullups
BW*6*5

BB curls (scapular stability)
20*10
30*10*3
20*10

Paused squat
40*5
60*5
80*5
90*5
100*5
110*5
120*5
130*5 -belt-

Cracked the code. Hitting the rackposition and maintaining focus on upper back tension is the key.

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

Hanging leg raises
BW*12*5

Treadmill
1.3km @ 11kmh

Mustard-o-meter: 7/10

First servicable session in a while!

 

[golvmopp]

Yesterday's session

Dips
BW*10*6

DB side raise supersetted w DB skullcrushers

DB front raise supersetted w one-armed tricep extensions

 

[golvmopp]

Treadmill
7min @ 11kmh

BOBB row
40*10*3

SLDL
40*7
60*7*2
80*7*2
100*7*2

DB rows
42.5*15*3

BB curls

DB curls supersetted w rear delt flies

Mustard-o-meter: 6.5/10

 

[Bounz]

Still going? Good job dude

 

[golvmopp]

Still going? Good job dude

Cheers! Though I'm trying to shake the feeling of living on old merits these days.

Treadmill
1.1km @ 13kmh

Paused squat
60*8
80*8
100*8*3
60*10 (tng)

Hanging leg raises
BW*12*4

Paused SOHP
30*7
40*7
50*7
55*7*2

DB skullcrushers supersetted w front raises

Tricep extensions

Mustard-o-meter: 6.5/10

 

[golvmopp]

Treadmill
1km mixed pace

Dips
BW*12
BW*12
BW*12
BW*11
BW*8

SLDL
40*7 (paused RDL)
60*7 (paused RDL)
60*7
80*7
100*7
110*7
120*7*2

Leg extensions supersetted w leg curls

Paused DB flies
10*8
14*8
18*8*2
14*8

DB side raises
(2 dropsets)

Mustard-o-meter: 6/10

 

[golvmopp]

Treadmill
1km @ 10kmh

Paused SOHP
30*5
40*5
50*5
60*5
65*5*3
50*10 (tng)
40*10 (tng)

Paused seated DB presses
22*7*3

Pullups (tng)
BW*7*6

Lat pulldowns
60*10*2
70*10*2

Squat
40*10
60*10
80*10
100*10
120*10

Mustard-o-meter: 7/10

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Hanging leg raises supersetted w rotator cuff complex

Abs complex

DB curls

Mustard-o-meter: Made it to the gym/10

 

[golvmopp]

Treadmill
2km @ 10.5kmh

SLDL
40*5*2 (RDL)
60*5
70*5
80*5
90*5
100*5
110*5
120*5

BB shrugs
120*7 (no chalk, grip fail)
120*10
100*10
80*10
60*12

Farmer's walks
+30kg (10m*4)*4

Ham curls supersetted w seated cable rows

Mustard-o-meter: Made it to the gym once again!/10