PR Abducted by robots

Upper back rehab exercises

Paused SOHP
30*10
40*10
45*10
50*10*3
40*10

Almost completely pain-free with new form cues! (Engage the external rotators to pull the humerus down into the socket through the motion to prevent impingement)

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

DB side raises
6, 7, 8, 9, 10kg*10

...supersetted w paused pullups (BW*7*5)

Mustard-o-meter: 7.5/10
 
Squat
60*5 (paused)
60*10
70*10
80*10
90*10
100*10
110*10
120*10
130*10
140*10

Rear delt DB flies

Deficit leg raises supersetted w side crunches

Mustard-o-meter: 7.5/10

First early AM session in a long time. Good shit!
 
Paused seated DB press
12.5*10
15*10
17.5*10
20*10
22.5*10*3

Paused SOHP
30*10
35*10
40*10
45*10

Tricep extensions

Paused RDL
60*8
80*8*2

DB side raises

Mustard-o-meter: 7/10

Good pump!
 
Paused pullups
BW*7*6

... supersetted w deficit leg raises (15*4)

Concentration, barbell and reverse DB curls

Side crunches

Mustard-o-meter: 6.75/10
 
Shoulder warmup

Paused bench
40*10
50*10
60*10
70*10
80*10
90*10

BIG breath, focus on maintaining core tension, coiling the upper back at the bottom like a spring, and monitor the relative positions of the ELBOWS.

Circuit of...

Paused DB flies
10*10
12.5*10*3

Tricep extensions (one-armed)

Paused squat
40*5
60*5
80*5
100*5*3

Mustard-o-meter: 7/10
 
DL
60*5
80*5
100*5
120*5
140*5
150*3
160*3*7 -belt-
100*10*2 (SLDL)

Circuit:

[BB shrugs
100*15*3

Reverse hypers
12*3

Deficit leg raises
12*3]

Side crunches
BW*10*2

Seated cable rows
40*10
50*10
60*10

Rear delt and upper trap DB work

Mustard-o-meter: 6.75/10
 
Squat
60*5 (paused)
60*5
80*5 (paused)
80*5
100*5 (paused)
100*5
120*5
130*5
140*5
150*5 -belt-
160*5*3 -belt-

Deficit leg raises (12*4) supersetted w pullups (BW*8*4)

Mustard-o-meter: 7/10
 
Paused SOHP
30*5
35*5
40*5
45*5
50*5
55*5*2
60*5*3
40*10*2

Gotta be super strict about form, elbow positioning, bicep, upper back and core tension to be able to do these pain-free.

SLDL
60*5
80*5
90*5
100*5
110*5
100*5
90*5
80*5*2 (+12 shrugs after last rep each set)

Paused seated DB press
12.5*7
17.5*7
22.5*7
25*7*2

Mustard-o-meter: 6.75/10
 
Rotator cuff warmup

Paused pullups
BW*9*4

... supersetted w DB side raises (7kg*12*4)

Hammercurls
15kg*10*3

.... supersetted w rear delt DB flies (3kg*12*3)

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

... supersetted w paused pushups (BW*10*5)

Curl machine

Mustard-o-meter: 7.5/10
 
Shoulder warmup

Paused DB flies
8*8
10*8
12.5*8
15*8
17.5*8

Paused bench
60*8
70*8
80*8
90*8*4

Pleasant surprise to be able to do these pain-free.

DB front raises supersetted with crunches

DB side raises supersetted with one-armed tricep extensions

Mustard-o-meter: 7.5/10
 
DL
60*5 (paused RDL)
60*5
80*5
100*5
120*5
130*3
140*3
150*3
160*3 -belt-
170*1 -belt-
180*1*7 -belt-
160*5 -belt-

Medium-intensity singles with shorter rests are probably one of the best ways for me to iron out my form flaws in the deadlift given how poor my first rep of any set in the pull has been through my lifting career.

... supersetted w paused seated DB press
12.5*10
15*10
17.5*10
20*10
22.5*10*5

Pain free. Focus on external rotation, shelving on the lats by having the elbows slighty turned forward.

Mustard-o-meter: 7.5/10
 
Paused DB flies
9*10
10*10
12*10
16*10

Paused bench
40*7
60*7
70*7
80*7
90*7

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

EZ curls
~27kg*12*4

Seated hammergrip rows
(Bunch)

Mustard-o-meter: 6/10
 
Squat
60*5 (paused)
80*5 (paused)
90*5 (paused)
100*5 (paused)
110*5
120*5
130*5
140*5
150*3
160*3 -belt-
170*3*3 -belt-

Paused DB flies
10*5
12.5*5
15*5
17.5*5
20*5*3

... supersetted w paused pullups
BW*5*5

Treadmill
1km @ 13kmh

Mustard-o-meter: 7.5/10
 
Shoulder/rotator cuff warmup

Paused SOHP
30*10
35*10
40*10
45*10
50*10*3

DB side raises
8kg*12*5

... supersetted w paused RDLs
60*7
70*7
80*7
90*7
100*7*3

Plate front raises
15kg*12*5

BB shrugs
100*15*3

Mustard-o-meter: 7/10
 
Treadmill
1km @ 11kmh

DL
60*7 (paused RDL)
60*7
80*7
100*7
120*7
140*7*3 -belt-

... supersetted w rear delt DB rehab

Circuit

[paused pullups
BW*7*3

deficit leg raises
12*3

SLDL
100*8*3]

Abs complex supersetted w curls

Mustard-o-meter: 7.5/10

Surprisingly good session considering I initially didnt even want to get out of bed.
 
Last edited:
Treadmill
1km @ 12.5kmh

Paused front squat
40*5
50*5
60*5
70*5
80*5*5

Paused squat
60*5
80*5
100*5
120*5
130*5 -belt-

Paused DB flies
8*8
10*8
12.5*8
15*8

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

Pullups
BW*10*3

... supersetted w oblique crunches (10*2)

Mustard-o-meter: 7/10

Susprisingly good oomph considering how off-point my diet and sleep schedule has been across the last week. It's all for a good cause though, so my suffering has purpose!
 
Treadmill
1km @ 13kmh

Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*5*5
40*10*2

SLDL
60*5 (paused RDL) (+10 shrugs)
60*5 (+10 shrugs)
70*5 (+10 shrugs)
80*5 (+10 shrugs)
90*5 (+10 shrugs)
100*5*2 (+10 shrugs)

... supersetted with...

Paused seated DB press
15*8
20*8
22.5*8
25*8*2

DB side raises supersetted w one-armed tricep extensions

Mustard-o-meter: 7.5/10
 
Treadmill
1km @ 12.5kmh

Rotator cuff warmup

Paused DB flies
8*8
10*8
12.5*8
15*8
17.5*8

Paused bench
60*5
75*5*2
85*5
95*5
100*5*3

... supersetted w crunches

Plate front raises
15kg*12*4

... supersetted w paused pullups (BW*7*5)

Mustard-o-meter: 7/10
 
DL
60*5 (paused RDL)
60*5
80*5
100*5
120*5
140*5 -belt-
160*5*5 -belt-
120*8*2 (SLDL)

Paused SOHP
30*8
40*8
50*8*3

... supersetted w front squats
50*8
60*8
70*8
80*8*3

Probably shouldn't superset presses and front squats if I want to develop form on the latter... but in retrospect it was a bit fun to pig out like that in the morning.

Mustard-o-meter: 8/10

 
Treadmill
1km @ 12kmh

Paused pullups
BW*5
+8kg*5
+12kg*5
+16kg*5*5
BW*10*2

Paused dips
BW*8*5

Paused DB flies
12*7
16*7
20*7

EZ-curls
35*12*5

Hammercurls
12kg*10*5

Reverse EZ-curls
17.5*10*2
20*10*3

Rear delt/upper trap band flies supersetted w DB shrugs

Mustard-o-meter: 7/10

Slow session overall but good pump!
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,264,872
Messages
57,308,576
Members
175,632
Latest member
JanineArek

Share this page

Back
Top