PR Abducted by robots

[Porch_Rabbit]

You never know what you've got til they're gone, brotato.

Morning weight: 98.1kg

Squat
60*5
100*5
120*5
140*5
160*12 -belt-
100*10*2

Tied 12RM. Form didnt feel 100% and quad insert is stiff, but doing a tied 12RM feels good considering the training in Germany was so lackluster.

Bench
60kg*10
70kg*10
80kg*10*3

Standing DB skullcrushers
30kg*10*3

Hammercurls
20kg*10*3
17.5kg*10

Deficit leg raises
10*3

Doing these real slow to focus on TUT and abdominal activation rather than hip flexors.

Kneeling cable crunches
41kg*10
45kg*10
50kg*10
55kg*10

Other:
- 2hr session
- 2ish tbsp coffee

New page requires new tail:

Dude, if you keep the brunettes over everything, you are a winner always. That is some seriously nice taste in tail(s) and sonic.

More importantly, your lifting is crazy right now. It's really making me jealous since you are at where I was when I was fat as fuck yet you are doing it while being at a low BW%. I don't know how MFers like you all do it without the need for bloating up.

 

[golvmopp]

Dude, if you keep the brunettes over everything, you are a winner always. That is some seriously nice taste in tail(s) and sonic.

More importantly, your lifting is crazy right now. It's really making me jealous since you are at where I was when I was fat as fuck yet you are doing it while being at a low BW%. I don't know how MFers like you all do it without the need for bloating up.

There's something to be had in women of all variatians of the triad, but I'm partial to redheads - a hot redhead triggers the "WANT TO BREED GENETICALLY SUPERIOR CHILDREN WITH"-reflex harder than blondes or brunettes.

I mean, seriously:

Lifting-wise I'm a bit out of sync - hips are stiff and for every visit out of town I'm packing on bloat which is super fucking annoying. It only takes a couple of days of diligent dieting to get rid of it, but it's an annoyance I could do without to put even more consistency into my lifting. But yeah, taken as a whole I'm happy with how things are progressing. I'm not too lean ATM - probably pushing 15% and above - but I have a long-limbed frame so it doesn't translate into an orbshaped troll-build.

Current battleplan: a couple of days of low-carb 1000-calorie deficit to lose the flab, followed by a long slow bulk til next April where I'll cut down to high single-digits BF.

 

[golvmopp]

Squat
60*5
100*5
120*5
140*5
160*5
170*9 -belt- (within one rep of my old RM at this weight. Left half a rep in the tank - the 9th took work but went up, the 10th would have been hell with a good chance of failing.)
170*7 -belt-
140*10 -belt- (fucked up on last rep - divebombed too fast and had to step forward)
140*10 -belt- (better form, but stiff hips resulting in some GMing later on)

Refresher: don't lock the knees out at setup, dont divebomb to the point where you forget to push your hips back (arch) at the bottom.

Paused DB flies
12.5kg*10
15kg*10*3

Paused BP
60*5
70*5
80*5
90*5
100*5
105*5
100*5

SLDL
60*5
100*5
120*8*3 -belt-

Good form throughout! These are improving.

Mustard-o-meter: 8/10

Ok session, likely a good prelude for what's to come. Still have to stretch my hips out more because of the asymmetry in the bottom of the squat.

Other:
- 2hr30m session
- 2tbsp coffee

 

[MilkManUK]

Great work golv. Impressive squatting.

 

[Flash_Monsta]

Squats have always been very impressive. #peanutbutterandjealous

 

[golvmopp]

^Thanks brahs.

Paused DB flies
10*12*2

BP (tng)
60*5
70*5
80*5
90*5
100*5
110*8
110*6
90*10

Paused pullups
BW*10
BW*10
BW*8
BW*7

Hammercurls
18.5*8
18.5*7
16*10
16*10 (cheated on the form)

EZ-curls
(bunch)

SLDL
60*5
100*5
120*5 -belt-
130*5 -belt-
140*5 -belt-

Mustard-o-meter: 7.5/10

Bench is tapering off a bit faster than I'd like, otherwise a solid session.

Other:
- 2hr10m session
- 2 cups of instant coffee

 

[golvmopp]

DL
60*5 (SLDL)
60*5
100*5
120*5
140*5
160*5
170*14 -belt- NEW 14RM!
170*9 -belt-

SLDLs are tha shit.

Paused SOHP
40*5
50*5
60*5
70*5

Lat raises
10kg*12*3

Front raises
10kg*12

Gym closed.

Mustard-o-meter: 8/10

Again - SLDLs are tha shit, such a vitamin injection for my pulls. Grip was completely shot afterwards.

Other:
- 1hr40m session
- str0nk cup of coffee

 

[golvmopp]

Paused SOHP
40*5
50*5
60*5
70*5
77.2*2 (massive headrush)
77.5*6
77.5*5
77.5*5
55*10*2

Paused squat
60*5
100*5
120*5
140*5 -belt-
160*5 -belt-

Seated cable row
75*12*3

Standing DB skullcrushers
31kg*10
31kg*10
31kg*8

Mustard-o-meter: 8.5/10

Good session - came in battered to shit but made it work still.

Other:
- 2hr session
- 1.5tbsp instant coffee.

 

[golvmopp]

Morning weight: 98.8kg

Squat
60*5
100*5
120*3
140*3
160*3 -belt-
180*6 -belt- (something aint quite clicking at the bottom - poor posterior chain activation)
180*5 -belt-
145*10 -belt-
145*10 -belt-

Dont know what's up with the squats but they're not clicking 100% - something about the setup or powertransmission to the bar that's resulting in lacking posterior chain activation.

Paused DB flies
12.5kg*10*2

Bench (paused)
60*5
70*5
80*5
90*3
100*3
110*2
120*1
125*1 (easy peasy)
125*1 (ditto)

DB rows
50kg*17*2

Hammercurls
17.5kg*10
17.5kg*9
17.5kg*8
15kg*10*2

EZ-curls
(bunch)

SLDL
60*5
100*5
120*8*3

Mustard-o-meter: 7.5/10

Squats were underwhelming but the rest went good.

Other:
- 3 hour session
- no caffeine

 

[golvmopp]

Paused DB flies
12.5kg*10*2

BP (tng)
60*5
70*5
80*5
90*5
100*3
110*3
115*7(?) (spotter might have intervened, and that last rep was tough as shit, but it did go up. I'll count if as a psuedo-seven)
115*6 (no problems whatsoever)
120*1
80*10 (paused)

Paused DB flies
12.5kg*10
15kg*8

Paused pullups
BW*5
+10kg*5
+15kg*6
+10kg*7
BW*8

Standing DB skullcrushers
30kg*10*3

Tricep rope pulldowns
(bunch)

SLDL
60*5
100*5
120*5
130*5
140*5 -belt-

Mustard-o-meter: 8/10

Slow start with the odds stacked against me - no caffeine, no headphones, two hours' sleep deficit and still not 100% from whatever cold/flu I have - but pushed through regardless. Even managed to cram in some small talk with a piece of ass I've been oogling for a while. RAAAAAAAAH

Other:
- 2hr20m session
- no caffeine

 

[golvmopp]

Morning weight: 98.5kg

Jog
4.75km

Didnt time it, preferred to be more relaxed. The last 700 or so meters were hell as the inseem of the shoe ground up blisters on the valves of both of my feet. Gotta toughen up again.

 

[golvmopp]

DL
60*5 (SLDL)
60*5
100*5
120*3
140*3
160*3
180*10 -belt- (fucking asymmetry at the bottom of later reps.)
180*6 -belt-

All steel plates as opposed to last week's bumper-plate bonanza. Progressive upper back rounding and getting the sense that I'm somewhat reverting to the high hip position to shift the load to the quads as fatigue sets in. Not 100% sure. Gotta keep hitting the SLDL.

BB shrugs
160*12*3

Paused SOHP
40*10
50*10
55*10
60*10
62.5*9

Lat raises
10kg*12
12.5kg*10
12.5kg*8
10kg*12

Front raises
10kg*12*3

Mustard-o-meter: 8/10

Pretty good session considering no headphones nor caffeine.

Other:
- 1hr45m session
- no caffeine
- no music still

 

[golvmopp]

Bicycling
~15km

----

Paused SOHP
40*5
50*5
60*5
70*5
80*6 NEW 6RM!
80*5
80*5
60*10
60*10

Fuck yes! No headrush, no worries about power-transfer.

DB rows
50kg*20*2

Hammercurls
20kg*8
20kg*8
17.5kg*10
17.5kg*10

Flies
12.5kg*10
15kg*10
17.5kg*7
17.5kg*7
15kg*10

Squat
60kg*10
100kg*10
120kg*10
120kg*10

Groove feels proper greased.

Mustard-o-meter: 9/10

Fucking great session - rep max on the press and nicked the digits off the chick from last session hrhr

Other:
- 2hr20m session
- 2tbsp coffee
- got new headphones!

 

[btwrestler119]

Groove feels proper greased.

Fucking great session - rep max on the press and nicked the digits off the chick from last session hrhr

Now you just gotta grease her groove!

 

[golvmopp]

Now you just gotta grease her groove!

Her ass is legendary. Fucking incredible example of the hourglass figure.

 

[golvmopp]

Squat
70*3
100*3
120*3
140*3
160*3
180*2 -belt-
190*2+F -belt-
190*1 -belt-
140*13 -belt-
140*13 -belt-

Dont know what the fuck happened on the first 190kg-set - got smooshed in the hole and that was that. Second set felt like crap too so I racked it after the first rep. Time to back off of workset-AMRAPs on the squat and head back to fixed reps.
Will be making the move to all steel-plates so that I dont have to fuck around with plate-hunting or have an asterisk next to my squat max.

Paused DB flies
12.5kg*10*2

Paused BP
60*5
80*5
100*5
110*5
105*5

Standing DB skullcrushers
30*12
30*12
30*15

Tricep rope pulldowns
(bunch)

SLDL
60*5
100*5
120*8*2

Mustard-o-meter: 7/10

Squats were a trainwreck, but the rest of the session kinda made up for it. Dont know if my lavish (read "crap") diet of the day consisting of insulin coma-inducing chinese food fucked me up, but I didnt feel ace on the squat worksets.

Other
- 2hr30m session
- no caffeine

 

[Flash_Monsta]

It is your moral obligation as a man, and as a member of this forum, to post a pic of said hourglass ass at your earliest opportunity.

Good job on those OHP's and 140kg x 13 squats.. sounds minging.

 

[golvmopp]

^Thanks man. I had to rectify myself somehow with the subpar worksets, so I went full retard on the 140's.

Paused DB flies
12.5kg*10*2

BP (tng)
60*5
70*5
80*5
90*5
100*5
110*5
120*4 (spotter intervened a bit quick on the fifth rep, so not counting that one)
120*4 (a final touch by the spotter on the lockout of rep 5, not counting it)
100*5*3 (paused)

Lat raises
10kg*12
12.5kg*8*2
10kg*12

Front raises
10kg*12*3

Deficit leg raises
BW*12
BW*12
BW*9

Kneeling cable crunches
(bunch)

DB suitcase bends
32.5kg*10*2

Mustard-o-meter: 7.5/10

Bench is feeling good eventhough the margins weren't in my favour today. Skipped pulls and squats due to lower back tightness/pain.

Other:
- 1hr40m session
- 2tbsp coffee
- finished w stretching

 

[hotborsh]

Looking strong man!

P.S. i'm only here for the pics.

 

[golvmopp]

^Cheers man!

DL
60*5 (SLDL)
60*5
100*5
120*5
140*3
160*3
180*3 -belt-
190*7 -belt- NEW 7RM!
190*6 -belt- (ayyyyy)

BB shrugs
160*14*4 -belt-

DB rows
50kg*20*2

Hammercurls
17.5kg*10
17.5kg*10
17.5kg*8
17.5kg*10 (long break)

EZ-curls
(buncha dropsets)

Mustard-o-meter: 8.5/10

Great session! Seeing the pulls improve week by week is awesome considering how much headache they've given me in the past. Especially nice considering I had substantial core DOMS after last session.

Other:
-2hr20m session
- no caffeine