PR Abducted by robots

YESTERDAY

Lunch calisthenics

Chin-ups (double-paused, slow)
BW*5*3

Dips (double-paused, slow)
BW*5*3

Pistol squats
BW*5*2

------

TODAY

Lunch calisthenics

Pullups
BW*5*5

Paused dips
BW*5*5

One-legged calf raises
BW*10*5

---

Evening gym

Crosstrainer
100kcal

Rotator cuff complex supersetted w plate cossack squats

Paused DB flies
12*10
14*10
16*10
18*10*2

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

Plate front raises
20kg*10*3
(plus a few DB dropsets)

Paused squat
60*10*6

Paused RDL
60*10*4

Leg extensions

Mustard-o-meter: 6/10
 
Treadmill
1km

CIRCUITS/SUPERSETS IN BRACKETS

[Ball cossack squats
10kg*10

Pullups
BW*5

Dips
BW*5] x 2

Banded stepouts
40m*3

Australian pullups
BW*12*4

Paused squat
60*10*4

Wall deadlifts
12kg*12*3

DB rows
40kg*12*3

Rear delt machine

Mustard-o-meter: 7/10

Shorter but efficient session.
 
Crosstrainer
180kcal

Rotator cuff complex supersetted w cossack squats

Paused SOHP
30*5
40*5
50*5*3
55*5*2
40*10

Tension in the lower traps secure the rest of the cues. Remember that during the unrack!

Paused squat
40*10
60*10*3

Do NOT lock out your knees til you unfuck your adductors.

Mustard-o-meter: 7/10
 
Lunch calisthenics

Pullups
BW*5*5

Paused dips
BW*5*5

One-legged calf raises
BW*10*5
 
Treadmill
1km @ 10kmh

Rotator cuff complex

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

Paused squat
60*10*2
70*10

Right cluneal nerve hurt like a mfer after the set but the form felt spot on. Set the pins on one step lower than "usual", because that'll tense the upper back up while avoiding tight hip adductors during the unrack.

Paused seated DB presses
12.5*10
17.5*10
22.5*10
25*10*2

DB side raises supersetted w tricep extensions

Mustard-o-meter: 7/10

Hit my stride for a few reps on the pulls, squats are clicking but also highlighting my cluneal nerve issues. Need to up the frequency on pretty much all major exercises while keeping intensity low so that I can find the groove in the movements again.
 
Lunch calisthenics

Pullups
BW*10*3

Paused dips
BW*10*3

Pistol squats
BW*5*3

Standing fire hydrants
BW*8*3

----

After work-gym

Crosstrainer
200kcal

Ball cossack squats
10kg*10*3

Pullups
BW*10*3

Paused flies
12kg*10
16kg*10*3

Paused bench
60*8
70*8
80*8
90*8*3
80*10 (tng)
60*10 (tng)

Paused RDL
40*8
60*8
80*8
60*8

Squat
60*10
80*10
100*10

Best form in months! Cluneal nerve issues resurfaced though. Gotta give the med. glute some love.

Front plate raises supersetted w DB skullcrushers

Mustard-o-meter: 7.5/10
 
Crosstrainer
250kcal

Back extensions supersetted w side crunches

Hanging leg raises supersetted w back extension machine

Paused SOHP
30*6
40*6
50*6
55*6*2
60*6*4
40*10

Paused RDL
40*7
60*7
70*7
80*7
90*7
100*7*2

Engage the pecs!!

Mustard-o-meter: 6.5/10
 
Bicycling
13km * 2

Paused flies
12.5*10
15*10
17.5*10
20*10*2

Paused bench
40*8
60*8
80*8*2

Tricep extensions supersetted w DB front raises

DB side raises supersetted w cable flies

Mustard-o-meter: 6.5/10
 
Crosstrainer
100kcal

Wall deadlifts supersetted w hanging knee raises

Pullups, dips, firehydrants superset

Paused squat
60*5*2
70*5
80*5
90*5
100*5
110*5
120*5
100*5

Paused seated machinepresses
30*10
40*10
50*10
60*10
50*10
40*10
30*10

Mustard-o-meter: 6.5/10
 
Lunch calisthenics

Pullups
BW*10*3

Dips
BW*10*3

Fire hydrants
10*3

---

After work-gym

Crosstrainer
150kcal

KB cossack squats
12kg*10*3

Paused seated DB press
12*10
16*10
20*10
24*10
26*10

... supersetted with...

Squat
60*10*2
80*10*2

Back extensions supersetted w side crunches

Hanging leg raises supersetted w DB front raises

Mustard-o-meter: 7/10

Good stuff all things considered.
 
Lunch calisthenics

Pullups
BW*7*3

Dips
BW*10*3

Paused pistol squats
BW*3*3
 
Bicycling
12km *2

Lunch calisthenics

Paused pullups
BW*5*5

Paused dips
BW*5*5

Paused pistol squats
BW*3*3

Fire hydrants
10*3

And some calf raises...

----

After work-gym

Rotator cuff complex (added shoulder adductions)

SLDL
40*8 (paused RDL)
60*8 (paused RDL)
60*8
70*8
80*8
90*8
100*8
110*8*2

Ham curls supersetted w laying leg raises

Benchpress
40*10
60*10
80*10
90*10*3
80*8 (dropset)
60*10 (dropset)

Hammercurls

Mustard-o-meter: 7/10

Good shit all things considering!
 
Crosstrainer
250kcal

Rotator cuff complex

BW cossack squats

Paused DB flies
12kg*10*3

Benchpress
40*10
60*10
80*10
90*10
100*10
90*10*2
80*10 (paused)

Pec flies machine supersetted w front DB raises

DB side raises supersetted w DB skullcrushers

Mustard-o-meter: 7/10
 
Bicycling
13km*2

Crosstrainer
150kcal

Rotator cuff complex

Pullups (tng)
BW*7*2
+10kg*7*3
BW*7*2

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

Cluneal nerve pain again...

DB rows
45*10*3

Two sets of seated cable row
(...before it got stolen)

DB hammercurls

DB side raises

Mustard-o-meter: 7/10

It's gonna be a rough few weeks til I get acclimatized to cycling to work ~4 times/week (on account of some workplace contest) but if I recall my first uni year where I did the same thing, the work capacity gains that are in store should be monstrous. This is probably just what I needed to kick my ass into gear.
 
Bicycling
12.5km * 2

Lunch calisthenics

Paused pullups
BW*7*4

Paused dips
BW*7*4

One-legged calf raises
BW*12*4

Paused pistol squats
BW*5*3

----

Crosstrainer
150kcal

Rotator cuff complex supersetted w cossack squats

Paused SOHP
30*8
40*8
50*8
55*8
55*8
55*6

Hanging leg raises supersetted w wall deadlifts

Laying leg raises supersetted w side crunches

Seated DB press
12.5*10
17.5*10
22.5*8
22.5*6
15*5 (dropset)

DB front raises
10kg*12*3

Mustard-o-meter: 7/10

Good mental focus the cycling is doing wonders for, but the left shoulder ran out of steam quick. At least I found a great exercise for my cluneal nerve.
 
Bicycling
12.5km * 2

Lunch calisthenics

Pullups
BW*7*3

Australian pullups
BW*12*3

Reverse hypers
10*3

----

Crosstrainer
150kcal

External rotator complex

Facepulls supersetted w BW cossack squats

SLDL
40*8 (paused RDL)
60*8 (paused RDL)
60*8
80*8
100*8

BB shrugs
80*15*3

Paused squat
60*7
80*7*3

Push head forward!

Seated cable row
55*10*5

Mustard-o-meter: 6.5/10

Worn from the deficit and the cycling.
 
Bicycling
13km * 2



Lunch session

Scapular control complex

Hammercurl/DB side raises superset



After work-session

Paused squat
40*5
60*5
80*5
100*5
120*5
130*5*4 -belt-
70*7

Fucked my cluneal nerve up which I found out after trying to do some leg and core accessory work.

Seeing as how DLs and squats are what reliably provoke the issue, those, and the bench are getting shelved til I get my core in order. Also, the scapular work is preemptive, but I have felt my shoulder stability slipping.
 
Wednesday

Bicycling
13km*2

Crosstrainer
100kcal

External rotator cuff complex supersetted w KB cossack squats

Internal rotator cuff complex supersetted w deficit leg raises

Cable arm adductions

DB laying full circles supersetted w DB side raises

Full can raises

DB front raises supersetted w face pulls

Mustard-o-meter: rehab/10

After some honest self-reflection I've come to the conclusion that pretty much the only way I'm getting out of this rut is to take a good, honest look at all the issues I've lugged around for way too long and straight-up not train heavy for as long as it takes me to unfuck myself. Let's give it a month to start. If anything beyond rehab numbers shows up in here, mail me an anthrax letter or some shit to set me straight.
 
Treadmill
3km in 17:16 (~210kcal)

Laying leg raises

Wall deadlift

Hanging leg raises supersetted w reverse hypers

Banded rear delt full circles

Hip flexor liftoffs supersetted w oblique crunches

Arm adductions

Tried some paused DB flies but the left shoulder feels very unstable all of a sudden, like the serratus anterior has lost all steam.

DB front raises supersetted w a few DB rows

Mustard-o-meter: 7/10

Focusing on rehab exercises that'll ease me into a 4-day split.
 
Bicycling
13km * 2, 3km

Lunch calisthenics

Pullups
BW*5*5

Seated dips
BW*5*5



After work-gym


Shoulder warmup complex

Paused SOHP supersetted w full can raises

Concentration curls (regular and hammer)

Pec flies machine

Mustard-o-meter: rehab/10

Shoulder is all over the place, but seems like shrugging alleviates the problem, probably because I have thoracic outlet syndrome and my shoulders have crept downwards in a corrective pattern that hasnt solved any issues in a long time, seeing as how my neck girth and strength has diminished too.
 
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