PR Abducted by robots

Starclimber machine
100kcal

Treadmill
2km @ 12kmh

Full moon band pullaparts
4 sets

Rotator cuff complex

Paused dips supersetted w hanging leg raises

Paused pullups
BW*5*4

KB cossack squat
8kg*10*3

Mustard-o-meter: 6.5/10

Enough with the distractions already - I've been spinning my wheels for two years, digging myself into the mud. Gotta go full aspie again with the training because age is doing me no favours in terms of margins for error.
- Stairclimber is a great start before anything else and allows for pain-free jogging immediately afterwards.
- KB cossack squats are a phenomenal one-shop-stop for unfucking my hips.
 
Stairclimber
100kcal

Treadmill
2km @ 12kmh

Laying leg raises supersetted w side crunches

KB cossack squats
12kg*10*3

Glute raises

Pullups (tng)
BW*8*3

Mustard-o-meter: 7/10
 
Stairclimber
100kcal

Treadmill
1km @ 10.5kmh

Laying leg raises

Squat
40*10
60*10
80*10
100*10*4
80*10

Focusing on keeping the upper back tension and transferring that power to the lumbar arch wears me out quick. Gotta get that work capacity up again.

Paused SOHP
30*7
40*7
50*7
60*7*3
40*10

Pullups
BW*8*5

Mustard-o-meter: 5.5/10
 
Crosstrainer
150kcal

SLDL
60*10
80*10
100*10*4

Pull the slack out of every part of your body prior to the pull, focus power to your gut brace. Make sure you have an identical sensation prior to every rep. (That's what chasing weights and neglecting cues over the course of years nets you)

Rotator cuff complex
(internal n external rotations w horizontal n vertical humerus)

Hammergrip pullups
BW*8*4

Dips
BW*10*4

Crosstrainer
100kcal

Mustard-o-meter: 6.5/10
 
Stairclimber
150kcal

External rotator cuff complex

KB cossack squats
8kg*10*3

Squat (tng)
40*7
60*7
80*7
100*7
110*7
120*7*4
80*10*2

Paused SOHP
30*7
40*7
50*7
55*7
60*7*3
40*10

Internal rotator cuff complex

Mustard-o-meter: 7/10

A couple of posts left til triple digits babaaaay
 
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Stairclimber
100kcal

Crosstrainer
100kcal

Dips
BW*12*4
BW*10

Hanging leg raises supersetted w BW cossack squats

Paused DB flies (supersetted w DB side raises)
12*10*3 (6*12*3)

SLDL
40*5
60*5
70*5
60*5

Supersetted w full can DB raises. Had to end early

Mustard-o-meter: 7/10
 
Stairclimber
150kcal

Treadmill
1.5km @ 10.5kmh (105kcal)

Pullups
BW*10*4
BW*8
(BW*10 before leaving)

Supersetted w BW cossack squats

Complete rotator cuff complex

Mustard-o-meter: 7/10
 
Treadmill
220kcal (1500m+1500m separated by a 200m stretch, avg.~11.5kmh, 17:00)

Hanging leg raises supersetted w BW cossack squats

Rotator cuff complex

Squat
60*7
70*7
80*7
90*7
100*7
110*7
120*7 -belt-
130*7 -belt-
140*7 -belt-
60*15

Tryna get the hang of bouncing out the hole in the squat the way I did in the past. Touched the golden mean a few times on the top sets!

Mustard-o-meter: 7.5/10
 
Stairclimber
100kcal

Crosstrainer
100kcal

Rotator cuff complex

Paused SOHP
30*5
40*5
50*5
60*5
65*5
70*5*3
50*10*2

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

DB front raises and DB full can raises

Mustard-o-meter: 7/10

I've neglected the importance of certain accessory exercises - DB front lifts for example are great for scapular stability and activation of the serratus anterior if you allow the scapula to move forward through the motion.
 
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Crosstrainer
150kcal

Treadmill
2.1km @ 10kmh (152kcal, 12:50)

Rotator cuff complex supersetted w BW cossack squats

Pullups
BW*10*3

Dips
BW*12*3

Mustard-o-meter: 7.5/10

Banged out a quick session due to time constraints.
 
Crosstrainer
200kcal (seems a bit generous for what it was, but I'll take it)

Treadmill
1.5km @ 10kmh (100kcal)

Rotator cuff complex

DB flies
12.5*10
15*10
17.5*10
20*10*2
15*10 (paused)

DB skullcrushers
30*15*3

DB full can raises supersetted w DB side raises

Mustard-o-meter: 8/10
 
Stairclimber
100kcal

Crosstrainer
100kcal

Rotator cuff complex

SLDL
40*5 (Paused RDL)
60*5
80*5
100*5
120*5
130*5*4
100*8

BB shrugs
100*12*2

DB shrugs supersetted w DB rows
40*12*3

DB side raises superset

Mustard-o-meter: 7/10

Sweated like a pig but the SLDLs kinda sucked. I did skimp on the hip warmups...
 
Stairclimber
100kcal

Crosstrainer
100kcal

Rotator cuff complex

Squat
40*10
60*10
80*10
100*10
120*10*3
100*10

Pullups
BW*10
BW*10
BW*8

Mustard-o-meter: 6/10
 
Crosstrainer
200kcal

Treadmill
100kcal @ 10kmh (1.4km)

Rotator cuff complex supersetted w KB cossack squats

Dips
BW*15*3
BW*8*2

Bench
40*10
60*10
80*10*2

Paused DB flies
11*8
12.5*8
15*8
17.5*8*2

Paused squat (supersetted w one-armed tricep extensions)
60*5
80*5
90*5
100*5*2

Mustard-o-meter: 7/10

Just going in and doing what needs to be done.
 
Treadmill
2.2km @ 10kmh (~13:30, 160kcal)

SLDL
40*5 (paused RDL)
60*5
80*5
90*5
100*5
110*5
120*5
130*5
140*5*3 -belt-

Focus on getting that cannonball gut and tomato face and everything else falls into place.

DB rows
40*20
40*12
40*10

Mustard-o-meter: 7.5/10

Pulls felt better than they have in a year. Dont be afraid to bend them legs cause you're far more horisontal than you think..
 
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Stairclimber
100kcal

Crosstrainer
110kcal

Paused pullups
BW*6*6

Supersetted w cossack squats

Paused squat
40*5
60*5
80*5
90*5
100*5
120*5
130*5*2 -belt-
100*10

Felt pretty good! Gotta work on my ankle mobility and shoulder symmetry in the rack position - just gotta activate the subscapularis and serratus anterior a pinch more to bring the scapula forward into protraction.

Leg extensions

Curl variations

Mustard-o-meter: 7/10

Good session all things considered!
 
Going to the gym is starting to be fun again.

Crosstrainer
200kcal

Rotator cuff complex supersetted w BW cossack squats

Paused DB press
30*7
40*7
50*7
60*7
65*7*3
50*8
40*6 (dropset)

SLDL
40*5 (Paused RDL)
60*8
80*8
100*8*2

DB side raises supersetted w DB skullcrushers

Plate front raises supersetted w one-armed tricep extensions

Mustard-o-meter: 7.5/10


 
Treadmill
2.1km @ 11.5kmh (150kcal, 11:11)

Rotator cuff complex supersetted w plate cossack squats

Dips
BW*10*3
BW*7*3

Supersetted w hanging leg raises

Pec fly machine

Mustard-o-meter: 7.5/10
 
Treadmill
2km@11.5kmh

Rotator cuff complex supersetted w BW cossack squats

Paused squat
40*5
60*5
80*5
100*5
120*5
130*5 -belt-
140*7 -belt
100*10
100*10 (tng)

Paused pullups
BW*5*4

Mustard-o-meter: 6.5/10
 
Treadmill
1.5km @ 11kmh

Crosstrainer
50kcal

Ball cossack squats
10kg*10*2

SLDL
40*5 (Paused RDL)
60*5
80*5
90*5
100*5
120*5
130*5 -belt-
140*5 -belt-
150*3 -belt-
100*10

BB shrugs supersetted w hanging leg raises
4 sets

Reverse hypers supersetted w DB side raises
3 sets

Mustard-o-meter: 6.5/10

Side raises seem to be great for getting the entire scapular assembly to move in a harmonious way, and hits my current weak spots well.
 
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