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Paused BP
60*5
70*5
80*5
90*5
100*5
110*3
115*2 (no juice)
115*2 (felt better but played it safe)
115*2
100*5

Felt like ass. Also have a tendency to rest and press left side higher on the chest. RIGHT SIDE DOWN, PRESS HARDER ON RIGHT.

Seated cable row
75kg*12*3

Standing DB skullcrusher
35kg*12*2

Tricep rope pulldowns
41kg*12
41kg*10
36kg*10

Mustard-o-meter: 5.5/10

Short session. Adequate sleep but still worn from the week. No juice, etc.

Other:
- 1hr30m session.
 
We all do, Aleks

DL (SGSLDL)
60*5(*5)
100*5(*5)
(120*5)
140*5(*5)
160*3
180*2
195*3+F -belt-
195*2 F -belt-
150*5 -belt-

Suck a fucking bag of dicks. Time for deload.

DB rows (strict)
50kg*15*3

Ham curls
45*12
50*12
55*12
50*10

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

DB press
25kg*12
25kg*8
25kg*8

Mustard-o-meter: 5.5/10

Deload incoming. Cant push myself when the schedule is cutting me short.

Other:
- 2hr session
- 1.5 cups coffee earlier in the day that had opposite effect.
 
Morning weight: 99.0kg (26.8%)

Paused SOHP
40*5
50*5
60*5
70*5
72.5*5*4
55*10

Seated DB press
25kg*10
25kg*9
25kg*7
22.5kg*7

Paused DB flies
12.5*10
15*10*3

Squat
60*10
100*10
120*10
135*10

Standing DB skullcrushers
35kg*10
35kg*10
35kg*7

Hammercurls
17.5kg*12*2
17.5kg*10
12.5kg*10*2

Pullups
BW*7*3

Mustard-o-meter: 6.5/10

Mentally absent and worn. Ok performance.

Other:
- 2hr40m loose session w lots of banter
- no caffeine
 
Squat
60*5
100*5
120*5
140*5
165*5*3 -belt-
125*15

SGSLDL
60*5
100*5
120*5
140*5

Paused pullups
BW*5
+12.5kg*5
BW*7

Paused BP (feet up)
60*5
70*5
80*5
90*5
100*5

Mustard-o-meter: 6/10

Tired as fuck due to shitty sleep. Gonna mind my sleep hygiene this week. Super proud of myself in that I managed to drag my ass to the gym regardless!

Other:
-1h40m session
-no caffeine week
 
Paused BP
60*5
70*5
80*5
90*5
100*5
105*5*3

Paused DB flies
12.5*10
15*10
17.5*10
20*10 (10RM!)

DBBP
35*10*3

Standing DB skullcrushers
35*12
35*12
35*9

Hammercurls
17.5*12*3
15*8
12.5*12

Mustard-o-meter: 7.5/10

Performance was OK considering I'm ground to hamburger meat.

Other:
- 1h30m session
 
DL (SGSLDL)
60*5(*5)
100*5(*5)
120*5(*5)
140*5
160*5 -belt-
170*5*3 -belt-

BB shrugs (off floor, strict w pause)
170*12*2

DB rows
50kg*17*2

Squat
60*10
100*10
120*5 -belt-

Cut it short due to feeling like shit.

Ham curls
45*12
50*12
55*12

Mustard-o-meter: 6.5/10

Punching the clock.

Other:
- 2hr session
- no caf week
 
Paused SOHP
40*5
50*5
60*5
70*5
72.5*5
75*5
77.5*5
80*3
75*5

Standing DB skullcrushers
37.5*10*3

Tricep rope pulldowns
41kg*10*3

Hammercurls
17.5kg*12*3

DB press
25kg*10*3

SGSLDL
70*5
110*5
140*7 -belt-

Mustard-o-meter: 8/10

Great session. Wonders what sleep and rest does for you.

Other:
-2hr session
- no caffeine
 
Squat
60*5
110*5
130*5
150*5
165*5 -belt-
170*5 -belt-
175*5 -belt-

SGSLDL
70*5
110*5
150*4+1 -belt- (had to rechalk prior to last rep)
130*5

Ham curls
50kg*12
55kg*10*3

Paused pullups (wide)
BW*5
+10kg*5
+15kg*5
+20kg*4+F
BW*10 (narrower, tng)
BW*8 (ditto)

Deficit leg raises
12*2

Mustard-o-meter: 8/10

Great session all things considered!

Other:
- 2hr20m session
- cuppa black tea

 
Paused DB flies
12.5*10*2
15*10

Paused BP
60*5
80*5
90*5
100*5
105*5 (slug city)
105*5 (felt better than last set, tighter set-up)

DBBP
35kg*10*3
35kg*9

Paused DB flies
15*10*2

Seated DB press
25kg*8
25kg*8
25kg*6
20kg*10*2

Just to get some shoulder pump in.

Tricep rope pulldown
36kg*12*3

Lat raises
10kg*12*3

Hammercurls
17.5kg*10
20kg*10
17.5kg*10*2

(Plus some extra curls for the medial head)

Mustard-o-meter: 7/10

Disco session. Felt like ass but at least I look good.

Other:
- 2hr session
- no caffeine
 
DL (SLSGDL)
70*5(*5)
110*5(*5)
150*5
170*5 -belt-
175*5 -belt-
180*5 -belt-
185*2 -belt
190kg*2 -belt-

185- and 190-sets were just to fuck around with higher percentages to keep in touch.

BB shrugs (from floor)
160*12*2 -belt-

Focus on TUT at the top.

Kroc rows
50kg*17*2

Seated cable row
75kg*10
68kg*10
61kg*10*2

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

Ham curls
55kg*12*4

Deficit leg raises
12*3

Mustard-o-meter: 7.5/10

Good session overall!

Other:
- 2hr20m
- 1.5tbsp coffee earlier in the day.
 
Paused SOHP
40*5
50*5
60*5
70*5
75*5
77.5*4
75*4
55*10*2

Seated DB press
25kg*10
25kg*8
25kg*7
22.5kg*8
22.5kg*7

Standing DB skullcrushers
35kg*10
35kg*8
35kg*7

Laying EZ-bar skullcrushers
27kg*8*3

Hammercurls
17.5kg*12
20kg*12
20kg*10
17.5kg*10

EZ-curls
(Bunch)

Mustard-o-meter: 7/10

Ok session.

Other:
- 2hr session
- no caffeine
 
^Thanks for the positive feeeback, brohammed.

Squat
70*5
110*5
140*5
160*3
180*5 -belt-
185*5 -belt-
160*10 -belt-

SGSLDL
70*5
110*5
130*5
150*4 -belt-

Ham curls
55kg*12*2
60kg*10
55kg*12

Paused pullups (wide)
BW*5
BW*6
BW*7
BW*8
BW*7
BW*6
BW*5

Seated lat pulls (wide, of course)
89kg*10
82kg*10
82kg*10
75kg*10

Deficit leg raises
BW*14*2

Treadmill
10min @ 12kmh

Mustard-o-meter: 8/10

Great session overall. Yesterday's over-eating did the trick and now I'm on track for a hefty deficit.

Other:
- 2h session (excl. Treadmill)
- 1.5tbsp coffee
 
Paused DB flies
12.5*10
15*10
17.5*10

Paused BP
60*5
75*5
90*5
100*5
107.5*3
112.5*3
112.5*3
117.5*1
90*5 (feet up, pause)

DBBP
35*10
35*10
35*8
32.5*8

Lat raises
10kg*12*4

Standing DB skullcrushers
35kg*12*4

Tricep rope pulldowns
(Bunch)

Hammercurls
17.5*12
20*10
20*9
17.5*12*2

Mustard-o-meter: 7/10

Ok session performancewise. Talkative as fuck tho.

Other:
- 2hr30m session
- cuppa flavoured tea
 
DL (SGSLDL)
60*5(*5)
100*5(*5)
140*3(*3)
160*3
180*3
190*3*2 -belt-

BB shrugs
160kg*15*2

Squat
70*10
110*10
130*10

Ham curls
60kg*10
65kg*10*3

Kroc rows
50kg*17*2

Seated cable row
68kg*10*3

Mustard-o-meter: 7.5/10

Bretty good. Workset pulls felt like ass but whatever, the cut is moving forth so that's to be expected.

Other:
- 2hr session
- 1.5tbsp coffee
 
Paused SOHP
40*5
50*5
60*5
70*5
72.5*5
75*5
77.5*3+F
72.5*5*2
55*12

Seated DB press
25*11
25*10
25*10
25*9
(Plus a pair of pumpsets)

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

Standing DB skullcrushers
35kg*12
35kg*12
35kg*10

Tricep rope pulldowns
(Bunch)

Hammercurls
17.5*10
20*10
20*9
17.5*9
15*10

BB-curls
30kg*10*2

Mustard-o-meter: 7.5/10

Pretty good session!

Other:
- session
- cup of coffee early in the morning
 
Squat
70*5
110*5
140*5
160*5
180*5*2 -belt-
150*5 -belt- (pause squat)

Felt like fucking dying as I stepped into the gym. Two fives @ 180 felt good all things considered.

SGSLDL
70*10
110*10
130*8 -belt-

SUPERSET
(Ham curls
60kg*12
70kg*10
65kg*10

Pullups
BW*10
BW*9
BW*4)

Mustard-o-meter: 7.5/10

Felt like absolute fucking dogshit coming in, turned the ship around in pure spite.

Other:
- 1hr30m session
- 1 cuppa coffee in the morning.
 
Paused DB flies
12.5*10
15*10
17.5*10

Paused BP
60*5
70*5
80*5
90*5
100*5
105*5
107.5*5
105*5
80*8 (feet up, paused)

Paused DB flies
17.5*10*2

DBBP
37.5*10
37.5*8
35*9
35*8
32.5*8

Standing DB skullcrushers
35*10*3

Tricep rope pulldowns
(Bunch)

Hammercurls
17.5*10
20*10
20*9
17.5*9
15*10
12.5*12

Treadmill
10min @ 13kmh

Mustard-o-meter: 7.5/10

Entirely good session, but that's expected from being halfway into carb coma after 24hrs of over-eating.

Other:
- 2hr session
- coffee in the morning
 
Last edited:
Nice stuff, gmopp. This log needs some big booty bitches like the good ol' days.
 
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