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chart


Paused SOHP
40*10
50*10
60*10
65*10*2
65*8
60*8
60*8

REPS

Paused squat
65*10
110*10
120*10*2

MORE REPS

Paused pullups
BW*10
BW*8*2

Seated DB press
25*10*3
20*10

Laying DB skullcrushers
10*12
12.5*10
15*8
12.5*10*2

Tricep bar pulldowns + lat raises superset
(Bunch)

BB curls
35kg*12
35kg*10
35kg*8
30kg*10

Mustard-o-meter: 7.5/10

Perfectly OK session. Gonna go for a bit of volume to switch things up and perfect my form.

Other:
-2hr session
- no caffeine
 
Last edited:
Paused squat
60*5
90*5
110*5
130*5
140*5
150*5
160*5 -belt-

SGSLDL
60*8
100*8
120*8

Chins
BW*8
BW*7
BW*7

Something in my right shoulder that's wonky on the descent of pullups, switched things up.

Mustard-o-meter: 7/10

Other:
- 1h20m session
- cup of coffee
 
Paused DB flies
12.5*10
15*10
17.5*10
17.5*10 (done after the bench)

BP (tng)
60*10
70*10
80*10
90*10
100*10
100*9
90*10

DBBP
35*8
35*7
32.5*10

Tricep bar pulldowns+lat raises supersets
(Bunch)

Mustard-o-meter: 7.5/10

Good, all things considered! :-)

Other:
- 1h30m session
- no caffeine
 
DL (SGSLDL)
70*5(*5)
110*5(*5)
130*5(*5)
150*5 (*1) -belt-
160*5 -belt-
170*5 -belt-
180*5 -belt- (last one was slow as FUCK)

BB shrugs
150*20*3 -belt-

Paused squat
70*5
110*5
130*5

DB rows
50*12*3

Seated cable rows
(Some)

Mustard-o-meter: 7.5/10

Other:
- 2h30m session
- 2-ish tbsp coffee
 
Morning weight: 99.5kg

Paused SOHP
40kg*5
50kg*5
60kg*5
70kg*5
72.5kg*5
75kg*5
77.5kg*4
75kg*5
72.5kg*5
70kg*5
55kg*10

Good stuff!

Seated DB press
25kg*9
25kg*6
20kg*8
20kg*8

For the sake of shoulder stability.

Seated lat raises + Tricep bar pulldown superset*4

Hammer curls*5

BB curls*4

Mustard-o-meter: 8/10

It's a wonder what quality sleep does for your wellbeing when you've been running on fumes for weeks.

Other:
- 1hr40m session
- 2tbsp coffee

 
Squat
70*5
110*5
130*5
140*5
150*5
160*5
170*5
175*5 -belt-
180*5 -belt-

SGSLDL
70*10
110*10
120*10

Ham curls
60kg*12
60kg*11
60kg*10
55kg*10

Deficit leg raises
12*3

Cable crunches*2

Treadmill
2km @ 12kmh

Mustard-o-meter: 7.5/10

Squats were hard but it feels great to be on point diet-wise. 2tbsp coffee
 
Paused DB flies
12.5*10
15*10
17.5*10

BP (tng)
60*10
70*10
80*10
90*10
100*7
90*10
80*10

Standing DB skullcrushers
35*12
35*10

Tricep bar pulldowns + lat raises
(Bunch)

Squat
60*5
100*5
120*5
140*5

Mustard-o-meter: 6/10

Weak bench but at least I punched the clock and got some work done.

Other:
- 1h 20m session
- no caffeine
 
DL (SGSLDL)
70*5(*5)
110*5(*5)
140*10
150*10
160*10 -belt-
160*9 -belt-

DB shrugs (w pause)
40kg*12*3

DB rows
40kg*15
40kg*15
40kg*10

(new gym, lighter dumbbells)

Seated cable rows
(Bunch)

Hammercurls*3

Squat
70*10
110*10*3
130*10

Ham curls
(some)

Mustard-o-meter: 7/10

Pretty good shit. Gonna hammer volume for a while.

Other:
- 2h20m session
- 1.5tbsp coffee
 
Seated DB press
20kg*10
22.5kg*10
25kg*10
27.5kg*10
27.5kg*9
25kg*8
25kg*6
20kg*10

Laying a foundation. It's called "volume".

Paused SOHP
40*10
50*10
55*10
55*7
50*7
45*8

LACTIC ACID.

Standing DB skullcrushers + front raises superset*3

Tricep bar pulldowns + lat raises superset*4

Preacher curls*4

Concentration curls*3

Mustard-o-meter: 7.5/10

Pretty good shit, but the seated presses destroyed my shoulders ahead of the SOHP. Gotta do these more often!
In other news I'm gonna hit volume for a good 3-4 months since it's been a while and my work capacity and mass has gone to shit since January. Ditching the cut and laying a solid foundation for continued strength work instead.

Other:
- compact 2hr session
- 2tbsp coffee

 
Squat
70*10
110*10
130*10
140*10 -belt-

Something fucky with my right lumbar. Feels like something muscular though I'm not 100% sure. Gotta work my abs and core and mind my mobility once again!

Deficit leg raises
12*5

Pullups
BW*10*4

Cable crunch + Lat pulldowns superset
10*4

Plank + side plank*2

Mustard-o-meter: rehab/10

fuck. Gotta dial down and sort my shit out again.

Other:
- 1h40m session
- 2.5tbsp coffee
 
Paused DB flies
12.5*10
15*10
17.5*10

BP (tng)
70*10
80*10
90*10
100*8+F (the fuck)
100*8
100*6
90*8
85*8

DBBP
35kg*8
35kg*6+F
30kg*8

Standing DB skullcrusher
35*12
35*10
35*11

Tricep bar pulldowns + side raises*4

mustard-o-meter: 7/10

Bench weak af still, but I guess it's just a matter of pushing it.

Other:
- 2h session
- 1.5tbsp coffee
 
Seated DB press
17.5*10
20*10
22.5*10
25*10
27.5*10
30*10
30*7 (lost balance on left arm, had more in me)
30*8
27.5*8
25*10

Paused SOHP
40*10
45*8
45*8
45*7
40*10

Tricep bar pulldowns
(Wt.unknown)*12*4

Lat raises
10kg*12*3
8kg*12*3

Paused squat
60kg*10
80kg*10
100kg*10
120kg*10
100kg*10

Just squeezing them quads without straining my lower back.

Treadmill
5min@11kmh

Mustard-o-meter: 8/10

Came in with a shitty lower back, left with a less shitty lower back. Good mustard in the DB presses!

other:
- 2h session
- one coffee earlier in the day
 
Paused pullups
BW*10
BW*10
BW*9
BW*7
BW*7

Lat pulldowns
(Wt.unknown)*10*5

Concentration hammercurls
15kg*10*3
12.5kg*10*2

Preacher curls
(Bunch)

SGSLDL
60*5
80*5
100*5
120*5
130*5
120*5
100*5

Volume and form, broski. Slowly getting the low back up to par.

Ham curls
(Some)

Deficit leg raises
BW*12*3

Mustard-o-meter: 8/10

Pretty light session as focus was on vertical pulling today. Threw in some tertiary accessory too.

Other:
- 2h session
- cup of coffee earlier in the day
 
Paused DB flies
12*10
14*10
18*10
20*10*2
18*10

DBBP
28kg*10*4
28kg*9

BP (tng)
60*10
70*10
80*10*2
80*8
70*10*2

Tricep bar pulldowns
(wt.unknown)*12*5

Front raises and lat raises
9kg*12*4

Treadmill
2km@12kmh

Mustard-o-meter: 7.5/10

The flies were a fairly pleasant surprise.

Other:
- 2h session
- no caffeine
 
Obscure Terror said:
That last workout is bromageddon.
Click to expand...

I'm
A
Big
Guy
4
U

Squat
60*10
100*10
120*10
140*10
160*10 -belt-
140*10
120*10

SGSLDL
60*5
100*5

Had to bail on these as the low back was toast.

Ham curls
(Wt.unknown)*12,12,10

DB rows
40kg*20*3

Seated cable rows
(PYRAMID SETS!! PUMP!! FIRE AND BRIMSTONE!!)

Deficit leg raises
BW*15*3

Mustard-o-meter: 8/10

Good shit all around, broskis!

Other:
- 2hr session
- no caffeine

 
Seated DB press
20*10
22*10
26*10
28*10
30*10
32*8
30*8
28*8
26*10

These are starting to feel good.

Paused SOHP
40*10
45*10
50*9
50*8
45*9

Tricep bar pulldowns
(Bunch)

Lat raises
10kg*14*3

Mustard-o-meter: 8/10

DB presses are improving, so that's a plus!

Other:
- 1h30m session
- no caffeine
 
SGSLDL
70*5
90*5
110*5
120*5
130*5
140*5
150*2 -belt- (too slow for a third)
130*5

BB shrugs (pulled from floor)
130*10
140*10
150*10

Something not clicking on the p
initial pull, feels like the right glute's not quite firing

squat
60*10
100*10
120*10

Pullups
BW*10
BW*9
BW*8
BW*7

Lat pulldowns
(Some)

Concentration hammer curls
(Some)

Mustard-o-meter: 8/10

Pretty good session considering I've felt like complete and utter shit these last few days.

Other:
- 2h session
- no caffeine
 
Last edited:
Paused DB flies
12*10
14*10

DBBP
30kg*10
34kg*10
36kg*10
36kg*10
36kg*9
34kg*10
32kg*10
30kg*10

These need to be brought to the fore. Stability is awful. (Maintain scapular retraction, dont lock out!)

BP
60*10
70*10
80*10
80*10

Tricep bar pulldowns
(Bunch)

Front raises
10kg*10*4

Lat raises
10kg*14*3

Mustard-o-meter: 7/10

Ok session. Got a good amount of studying done beforehand but my head's still full of existential cobwebs, probably exacerbated by a shitty circadian rhythm.

Other:
- 2h session
- 2tbsp coffee

 
Squat
65*10
105*10
125*10
145*10
165*10 -belt-
120*5 (paused)

DL
60*5
100*5
140*5
160*5

These felt great all things considered.

Seated cable row
(Bunch)

Mustard-o-meter: 8/10

Went with a friend, twas pretty good!

Other:
- 1h30m session
- 1.5 cups of coffee earlier in the day
 
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