PR Abducted by robots

[golvmopp]

Treadmill
2km @ 12.3kmh

Shoulder, core and tib complex

Paused pullups
BW*12
BW*11
BW*11

Paused seated DB press
15*7
20*7
25*7
32.5*7*3

Paused SOHP
40*10*3

... supersetted w front squats (80*10*2)

 

[golvmopp]

Treadmill
2km @ 12.5kmh

Shoulder, core and tib warmup

Paused DL
60*5 (paused RDL)
60*5 (SLDL)
60*5
100*5
140*5
180*3 -belt-
190*3*2 -belt-

Paused RDL
140*7*3

Laying Lu raises

Paused DB flies
11*8
15*8
20*8*3

 

[golvmopp]

Treadmill
2km @ 12kmh

Shoulder, core and tib warmup

Laying Lu raises

Paused incline DB press
22.5*5
30*5
37.5*5
42.5*6*3

Facepulls and one-armed tricep extensions superset

 

[golvmopp]

Treadmill
1km @ 13.3kmh

Light core and shoulder warmup

Squat
60*10
100*10
140*10*3

Pullups
BW*12*3

Pressed for time, nauseous af the first workset in the squat, but fuck me did it feel good to knock this one out.

 

[golvmopp]

Treadmill
2km @ 11kmh

Shoulder, core and tib warmup

Paused SOHP
40*5
50*5
55*5
60*5
65*5
70*5*3
50*12

Putting the rack pins higher than I usually have as of late helps tremendously with building a powerful rack position. Been foolishly neglecting this for a long time!

DB raise complex supersetted w one-armed tricep extensions
(three rounds)

 

[golvmopp]

Treadmill
2km @ 12.5kmh

Shoulder, core and tib warmup

Paused DL
60*5
100*5
140*5
160*5 -belt-
180*5 -belt-

 

[golvmopp]

Treadmill
2km @ 11.5kmh

Shoulder and core warmup

Paused incline DB press
20*5
25*5
30*5
35*5
40*5
45*5*3
30*10*2

One-armed tricep extensions supersetted w facepulls
(three rounds)

 

[golvmopp]

Treadmill
2km @ 12kmh

Shoulder, core and tib warmup

Paused SOHP
40*5
50*5
55*5*3

Paused tempo squat
60*5*2

Felt like getting a modicum of movement in on the last day of the year after some downtime.

 

[golvmopp]

Treadmill
2km @ ~12kmh

Shoulder, core and tib warmup

Paused DL
60*3
100*3
140*3
160*3
180*3*3

DB rows
42.5*15*3

Paused DB flies
12.5*8
17.5*8*3

 

[golvmopp]

Crosstrainer
5 mins

Quick shoulder and core warmup

Laying lu raises

Paused incline DB press
22.5*7
27.5*7
32.5*7
37.5*7
42.5*5
42.5*4
42.5*4

Paused DB flies supersetted w DB side raises
(three rounds)

 

[golvmopp]

Squat
70*8 (paused)
100*8*2 (paused)
130*5 (paused)
100*10 (tng)

Paused SOHP
40*10
50*10*3

Pullups
BW*10*3

Facepulls
15kg*15*3

Just pumping some blood through the pipes and getting the ball rolling.

 

[golvmopp]

Treadmill
2km @ 12kmh

DL
70*5 (paused SGDL)
70*5 (paused RDL)
110*5 (paused snatch-grip RDL)
110*5 (paused)
150*3 (paused)
170*3 (paused)
190*3*4 -belt-

Paused RDL
140*8*2

Pullups (tng)
BW*10*3

Y-raise back extensions
BW*12*3

Laying leg raises w OH plate hold
15kg*15*3

Facepulls
15kg*15*3

 

[golvmopp]

Treadmill
2km @ ~12kmh

Squat
60*5*2 (paused)
80*5 (paused)
100*5 (paused)
120*5*3 (paused)
100*10*2 (tng)

Paused seated DB press
15*10
20*10
25*10*3

Paused DB flies
12.5*10*3

 

[golvmopp]

Treadmill
2km @ 12.5kmh

Laying lu raises warmup

Bench (tng)
60*10
80*10
100*10
100*6
90*10
90*8

Paused DB flies
15*10*3

Front DB raises supersetted w tib raises
(four sets)

Side DB raises supersetted w one-armed tricep extensions
(three sets)

 

[golvmopp]

Paused DL
70*5 (paused RDL)
70*5 (SGSLSL)
100*5
140*3
160*3
180*3
200*2+F -belt-

Paused deficit RDL
100*10*2

BB shrugs
100*15*3

Pullups (tng)
BW*8*3

DB rows
42.5*10*2

... supersetted w deficit laying leg raises

Facepulls
15*15*3

 

[golvmopp]

Treadmill
2km @ ~12.5kmh

Shoulder, core and tib warmup complex
(two rounds)

Paused SOHP
40*5
50*5
55*5
60*5
65*5*3

Paused seated DB press
15*8
20*8
25*8
30*8
30*7

Paused RDL
60*8
100*8*3

Paused front squat
60*5
80*5
100*5

Paused DB flies
12.5*10
15*10
20*10

 

[golvmopp]

Treadmill
2km @ 12.5kmh

Shoulder, core and tib warmup complex
(two rounds)

Paused squat
60*5
80*5
100*5
120*5
130*5*3
100*10*2 (tng)

Paused pullups
BW*7*5

BB curls
(three rounds of dropsets)

 

[golvmopp]

Treadmill
1km @ 14.4kmh

Quick shoulder and core warmup

Paused bench
60*5
75*5
90*5
95*5
100*5
105*5*3
90*10 (tng)

Flex the biceps!

Incline DB press
25*10
35*7
35*6
35*5
25*7

DB side raise dropsets
(three rounds)

DB front raise supersets
(three rounds)

Facepulls/one-armed tricep extensions superset
(three rounds)

 

[golvmopp]

Paused squat
40*5
60*5
80*5
100*5
120*5
140*5*3

Paused pullups
BW*8*5

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

Just happy to have gone in and defeated the brain fog today.

 

[golvmopp]

Treadmill
2km @ >12.5kmh

Light shoulder, core and tib warmup complex

Paused SOHP
40*5
50*5
60*5
65*5
70*5*3
50*10*2

Squat
60*10
100*10*2

Paused seated DB press
25*10
25*10
25*8