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Bicycling
13km * 2


Lunch gym

Paused pullups
BW*7*5

... supersetted w hanging leg raises and side crunches (BW*10*4)

Paused seated DB press
15*5
17.5*5
20*5
22.5*5
25*5
27.5*5*3

... supersetted w deficit laying leg raises (BW*10*4)

Seated close-grip cable row
35*10
50*10
65*10
75*10
60*10 (dropset)
45*10 (dropset)


After work-gym

Rotator cuff complex

Paused bench
60*5
70*5
80*5
90*5
95*5
100*5*3

Dips
BW*10*4

BB curls
30kg*12*3

Mustard-o-meter: 8/10

Good hustle.
 
Bicycling
13km * 2


Lunch gym

DL
60*5
80*5
100*5
120*5
140*5*4

... supersetted w paused DB flies
12.5*10
15*10
17.5*10
20*10*4
 
Treadmill
1.5km @ 10.5km

Squat
40*5
60*5
80*5
100*5
120*5
130*5
140*5
150*5
155*5
160*5

Paused DB press
15*8
20*8
25*8
30*8*3

Pullups
BW*10*2 (very short rest)

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

Paused SOHP
30*5
35*5
40*5
45*5
50*5
55*5
60*5
65*3
70*3
72.5*3*3
50*10*2

Paused squat
60*5
70*5
80*5
90*5
100*5*3

DB side raises supersetted w one-armed tricep extensions

Mustard-o-meter: 7.5/10

Maintaining momentum through the vacation.
 
Treadmill
2km @ 10kmh

Paused pullups
BW*7*5

BB curls
30kg*12*4

Hammercurls
14kg*10*3

Snapping right shoulder.

Concentration curls supersetted w deficit leg raises

Mustard-o-meter: 6.5/10
 
Treadmill
1km @ ~10.5kmh

Paused bench
40*5
60*5
70*5
80*5
90*5
95*5
100*5
105*5*2

BOBB rows
40*10
50*12*3

DB skullcrushers
30*12*4

Mustard-o-meter: 7/10
 
Outdoor gym session

Paused dips
Bw*8*5

Hanging leg raises
BW*5*5

paused pullups
BW*5*5

Gym session

Treadmill
2km @ ~10.5kmh

DL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*5
120*5
140*5*3

Paused seated DB press
12*8
16*8
20*8
24*8*3

Mustard-o-meter: 6.5/10
 
Treadmill
2km @ ~11.4kmh

Squat
60*5 (paused)
60*5
80*5 (paused)
80*5
100*5
120*5
130*5
140*5
150*5
160*8
100*15

Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*5
65*5
70*5

DB front raises
12kg*10*2

Mustard-o-meter: 6.5/10

Slow start after sitting on my ass for three hours in a car, but managed to squeeze a servicable session out of this day still.
 
Treadmill
1.5km @ 11.5kmh

Pullups
BW*9*5

DB skullcrushers
30*12*4

Paused DB flies
10*10
14*10*3

Chest level, as wide of a span at the bottom as possible to work on my scapular stabilization.

Hammercurls
14*12*3

Mustard-o-meter: 7/10

Great piss and vinegar-factor today after successfully sweating balls despite being sore from yesterday. Training's fun again.
 
Treadmill
1.5km @ ~10.5kmh

Paused DB flies

Paused bench
40*5
60*5
70*5
80*5
90*5*5

CORE TENSION EQUALS SERRATUS ANTERIOR ACTIVATION. Take note of how abdominal pressure feels at the diaphragm. Be symmetric! Same goes for lower back and legs.

Paused hammergrip pullups
BW*7*3

Mustard-o-meter: 5.5/10
 
Treadmill
3km @ 10.3kmh

SLDL
60*5
70*5
80*5
90*5
100*5
110*5
120*5*4

Pause and mentally reset in the starting position BETWEEN EACH REP. Spend more time there, relax, and get used to being loose in the pit.

Side raises and dips superset.

A few light sets of paused seated DB presses.

Mustard-o-meter: 6.5/10

The cardio really bled through the body in a good fashion. I have to direct more focus to my tacticle and proprioceptive sensations, and less energy to non-productive thought patterns, because EVERYTHING clicks when I listen to what my body's telling me.
 
Yesterday

Bicycling
13km * 2

Lunch gym

Squat
40*5 (paused)
60*5 (paused)
70*7
80*7
90*7
100*7
110*7
120*7
130*7
140*7*3
 
Bicycling
13km * 2

Lunch gym

Paused SOHP
30*7
40*7
45*7
50*7
55*7
60*7
65*7*3
40*12 (tng)

... supersetted w three sets of front and side crunches.


After work-gym

Paused BTN press
30*8
35*8
40*8
45*8
50*8*2
40*8

DL
40*5 (RDL)
60*5 (RDL)
60*5
80*5
100*5
120*5
140*5
150*10

BB shrugs
140*10
120*10
100*10*3

DB side raises
Tens at 4, 5, 6, 7 and back down.

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

Lunch gym

Pullups
BW*10*6

... supersetted w side crunches (BW*12*5)


After work-gym

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

DB rows
32*10
36*10
40*10*3

Paused DB flies
12*5
14*5
16*5
18*5
20*5
22*5

BB curls
30*12*4

... supersetted w rear delt DB flies (4kg*12*4)

... and a few sets of concentration curls

Mustard-o-meter: 7.5/10
 
Bicycling
13km * 2

Lunch gym

Paused DB flies
10*7
12.5*7
15*7
17.5*7

Paused BP
40*7
60*7
70*7
80*7
90*7
95*7
100*7
80*7


After work-gym

Rotator cuff complex

Dips
BW*12*3
BW*8

DB skullcrushers
30kg*12*3
30kg*11

BB front raises
20kg*12*3

Paused hammergrip pullups
BW*7*3

Reverse EZ-curls supersetted with one-armed tricep extensions

Mustard-o-meter: 7/10

 
Bicycling
13km * 2

Lunch gym

DL
60*5 (paused RDL)
60*5
80*5
100*5
120*5
140*5
160*5
170*5
175*5
100*10 (SLDL)


After work-gym

Paused seated DB press
14*5
18*5
20*5
22*5
24*5
26*5
28*5*3

Facepulls
(bunch)

Back extensions
BW*10*3

Mustard-o-meter: 6.5/10
 
Rotator cuff warmup

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

Paused bench
60*5
70*5
80*5
90*5
95*5
100*5
105*5

EZ-curls
30*15*4

A few other curl variations

Plus a bunch of bicycling around town...

Mustard-o-meter: 5.5/10
 
Bicycling
13km *2

Lunch gym

Paused squat
60*7
70*7
80*7
90*7
100*7
110*7
120*7
130*7

... supersetted with...

Paused DB flies
12.5*10
15*10
17.5*10*3


After work-gym

Paused dips
BW*10*5

DB skullcrushers
30kg*10*4

DB side raises
10kg*12*5

Paused deficit RDLs
60*7
70*7
80*7
90*7*3

One-armed tricep extensions

Mustard-o-meter: 7.5/10

Got a busy week ahead, so training's gonna be on the backburner for a lil' while, but I'll squeeze the work in where possible.

 
Last edited:
Lots of errands and things out of place to consider today. Happy to have squeezed out three sets of seven on the paused pullups during a walk.
 
Bicycling
13km * 2

Lunch gym

Rotator cuff complex

Paused SOHP
30*7
40*7
45*7
50*7
55*7
60*7*5

... supersetted w paused pullups (BW*7*10)


After work-gym

Paused BTN press
30*8
35*8
40*8
45*8
50*8*3

... supersetted w paused hammergrip pullups (BW*7*7)

Mustard-o-meter: 7.5/10
 
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