PR Abducted by robots

[golvmopp]

Tried to jog but left heel is acting up. Did some cossack squats and KB swings instead.

Front squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
130*4
140*2

Paused pullups
BW*10*3

... supersetted w some tib and calf raises

Lat pulldowns supersetted w leg raises
(three sets)

 

[golvmopp]

Treadmill
1km @ 9kmh

Heel held up OK.

Deficit leg raises, paused plate OH raises, paused cossack squats warmup complex
(Two sets)

SGDL
60*8 (paused RDLs)
60*3
80*3
100*3
120*3
140*3
160*3*3

BB shrugs
100*12*3

Laying Lu raises warmup for the shoulder

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

 

[golvmopp]

Treadmill
1.25km @ 9.5kmh

Lu raises and plate OH raises

Paused BTN press
30*7
40*7*3
45*7
50*4

Getting acquainted to it again. The pain-free, stable grip is tighter than I remember it.

Paused squat
60*3
80*3
100*3
120*3
130*3
140*3

Paused seated DB press
15*7
20*7
25*7
30*5
30*4

Seated cable rows
60*15*3

Paused DB skullcrushers
25*8*3

 

[golvmopp]

Forgot to put in yesterday's session:

Hip warmup

Front squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*3 (paused)
120*3
130*3
140*2*3

Paused pullups
BW*7*5

BB curls
(four sets)

 

[golvmopp]

Shoulder and hip warmup

Paused SOHP
30*5
40*5
50*5
60*5
70*4*4
50*10

Paused squat
50*5
70*5

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

Paused DB flies
11*8
15*8
17.5*8*3

Core complex

 

[golvmopp]

Quick hip, core and shoulder warmup

SGDL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*3
120*3
140*3
170*3*3

Paused pullups
BW*5*5

Paused dips
BW*5*4

a few tricep extensions
(three sets)

 

[golvmopp]

Shoulder warmup

Paused bench
60*10
80*10
90*6*7
90*5

Double-paused plate OH raises
10kg*10
15kg*10*2

Paused pullups
BW*5*5

Pec deck (front and back)
(three sets)

Paused deficit RDL
60*8
80*8*3

 

[golvmopp]

Light hip warmup

Front squat
60*5 (paused)
80*5 (paused)
100*3 (paused)
120*3 (paused)
130*3
140*2
150*1
150*1
140*2
140*2

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

Double-paused medicine ball OH raises
10kg*10*3

Plank
75 secs * 3

 

[golvmopp]

14/11/2023


Stairclimber

5min @ level 14


Shoulder warmup


Paused seated DB press

15*8

20*8

25*8

30*9*3


Paused bench

60*3

80*3

100*3*5


DB skullcrushers supersetted w Pec deck flies

(three sets)


Bro, skullcrushers are a fantastic all-purpose shoulder exercise. Do more of these.


15/11/2023


Hip warmup


SGDL

40*7*2 (paused RDL)

60*7*2 (paused RDL)

60*5

80*5

100*5

120*3

140*3

160*3

180*3*2


Paused pullups

BW*10

BW*10

BW*8

BW*8

BW*6


DB curls

(five sets)

 

[golvmopp]

Hip warmup

Front squat
60*5 (paused)
80*5 (paused)
100*3 (paused)
120*3
130*2
140*3*3

Paused bench
50*7
70*7
80*8
90*7
100*5*5

Paused pullups
BW*8*4

 

[golvmopp]

Stairclimber
5min @ level 14

Shoulder warmup complex

Paused SOHP
30*8
40*8
50*8
60*5
70*3*2
75*3*2
70*4*2
60*7

Paused squat
60*5
80*5
100*5
120*5

DB skullcrushers
27.5*10
27.5*9
27.5*8

DB side raises
7kg*12*3

 

[golvmopp]

Stairclimber

10:30 min, 150kcal


Shoulder warmup

(Laying Lu raises, plate OH raises, DB skullcrushers)


Hip warmup
(Plate goblet squats, plate cossack squats)

Paused deficit RDL
60*10
80*10
100*10
100*8 (grip kaput)
100*8 (grip kaput)

Paused incline DB press
20*10
25*10
30*10*3

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Core and hip warmup

SGDL
40*8 (paused SGRDL)
60*8 (paused SGRDL)
80*8 (paused SGRDL)
80*5
100*5
120*5
140*5
150*5

Paused SOHP
40*10
50*10*3

Paused pullups
BW*5*5

 

[golvmopp]

Treadmill
2km @ 9kmh

Slower speed prevents the heel from flaring up. Even did a quarter mile at rapid pace to wrap it up with no issues. I'm easing into the old fart territory where all physical activity has to be preceeded by a meticulous warmup...

Shoulder warmup
(Laying Lu raises, facepulls, ext. and int. rotations)

Paused bench
40*5
60*5
80*5
100*3
110*3
110*3
110*3
110*2

Paused incline DB press
25*10
35*10*3

Paused pistol squats (on 10lb plate)
BW*3*3

... supersetted w paused DB skullcrushers (27.5*10*3)

 

[golvmopp]

Treadmill
2km @ 9kmh

Quick hip stretch

Front squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
130*4 (paused)

Paused dips
BW*10*3

Paused DB skullcrushers
30*10*3

 

[golvmopp]

Treadmill
2km @ 9kmh

Shoulder warmup complex
(Lu raises, double-paused plate OH raises)

Paused SOHP
40*5
45*5
50*5
55*5
60*5
65*5*3

Pullups
BW*10*3

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Paused RDL
60*10
100*10
140*10*3

BB shrugs
100*15*3

Laying Lu raises supersetted w DB side raises
(two sets)

 

[golvmopp]

Treadmill
1km @ 9.5kmh

Shoulder warmup

Paused bench
60*10
80*10
100*7
110*3
120*1
125*1 spotter assisted
100*5

Paused squat
60*5
80*5
100*5
120*5
140*5*2

Pressed for time.

 

[golvmopp]

Treadmill
2km @ 9.5kmh (of which 400m was a 13.5kmh-dash)

Shoulder warmup

Paused seated DB press
15*8
20*8
25*8
30*8
35*4
25*10
25*10
25*8

Paused DL
60*5
100*5
140*5
180*3*2

Paused SOHP
40*8
50*8
50*7
50*6
40*6

Had to get my move on, thus little rest at the end.

 

[golvmopp]

Treadmill
1km @ 9kmh

Core and hip warmup

Front squat
60*5 (paused)
80*5 (paused)
100*3 (paused)
100*3
120*3
140*2 -belt-
150*3 -belt- NEW 3RM!
150*1 -belt-

Haven't really pushed front squats before, so there will probably be some green in the coming months. Misgrooved the single but happy for the preceeding triple at 150.

Paused incline DB press
15*10
20*10
30*10*5

Paused pullups
BW*5*5