PR Abducted by robots

[golvmopp]

Treadmill
2km @ 10kmh

Paused squat
60*5*2
100*5*2
120*5*2
140*3
160*3*3

BOBB rows
60*12
65*10*3

Alternating DB curls
15*12*3

Training on foreign soil and about 10 degrees centigrade higher than I'm used to.

 

[golvmopp]

Treadmill
1400m @ 10kmh + 600m @ 16kmh

Shoulder warmup
(DB side and front/overhead complex, DB skullcrushers)

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

Paused deadlift
60*8*2 (paused RDL)
100*8 (paused RDL)
100*3
120*3
140*3
160*3
180*5 -belt-

Shorter session since I had to fill the fridge after ten days abroad, but it felt really good to focus on form and engagement ahead of chasing numbers. Knocking out a deadlift top set like that after a lengthier hiatus felt really good.

 

[golvmopp]

Stairclimber
12 min @ level 14

Row warmup
(cable rows, dead hang)

BOBB rows
60*10
70*8*5
60*10

Paused DB pec flies
(four ascending sets of eight)

Paused bench
60*10
80*10
90*10
90*10
90*8

Face pulls
10*12
12.5*12*3

EZ-bar curls
30*10*4

 

[golvmopp]

Stairclimber
12 mins @ level 14

Hip and core warmup
(Goblet and cossack squats)

Paused deadlifts
60*8*2 (paused deficit RDL)
100*8 (paused deficit RDL)
100*3
140*3*2
160*3
180*1 -belt-
190*1*2 -belt-
200*1 -belt-

Paused pullups
BW*5*5

 

[golvmopp]

Intra-workout weight: 99.2kg (better than the 102.6kg I weighed a week ago!)

Stairclimber
12mins @ level 14

Shoulder DB complex warmup
(three sets)

Paused bench
60*5*2
80*5*2
90*5
100*5*3
110*3*3
80*8
80*6

Pecs are toast. Gotta do more chest volume (bench, dips, pushups, DB press) to get the work capacity up and the form down pat.

Paused squat
60*5*3
100*5*2
140*5*3

Pec flies machine
52*12*3

Fuckin SICK chest pump FOR ONCE in YEARS. Gotta do more of these!

 

[golvmopp]

Stairclimber
12mins @ level 14

Shoulder warmup
(standing DB Lu raises, DB skullcrushers)

Paused SOHP
40*7*3
50*7*3
55*7
55*5
55*6

Pullups (tng)
BW*8*5

Seated DB press
15*10
20*10
25*6
25*6
25*5

Straight up ran out of juice. Guess I have to up the volume and lower the intensity.

Cable curls
(three sets)

 

[golvmopp]

Stairclimber
12min @ level 14

Hip and core warmup
(cossack squats and laying deficit leg raises)

Squats
60*5*3 (paused)
100*5 (paused)
120*5 (paused)
140*3 (paused
160*3 (paused)
100*10*3 (tng)

BOBB rows
60*12
65*12*3
60*10

Leg extensions
60kg*10
80kg*10
90kg*10*3

Paused pullups
BW*7*4
BW*6

 

[golvmopp]

Stairclimber
12mins @ level 14

Shoulder warmup
(external and internal rotations, DB skullcrushers)

Paused seated DB press
12.5*8
17.5*8
22.5*8
27.5*8*5

Paused deficit RDL
60*8
80*8
100*8
120*8
140*8

DB side raises
5*10
7*10
10*10*3

DB front raises (7kg*12*5) supersetted w back extensions (BW*12*4)

One-armed tricep extensions
(three sets)

 

[golvmopp]

Paused bench
70*10
90*10*4

Paused squat
70*10
100*10
120*10

BOBB rows
70*10*3
70*8

Various tricep, forearm and bicep exercises

Visited a friend and trained in his basement.

 

[golvmopp]

Stairclimber
11:30mins @ level 14

Quick hip warmup

Deadlifts
60*8 (paused deficit RDL)
80*8 (paused deficit RDL)
100*8 (paused deficit RDL)
100*5
140*(8+8+8) -belt-

H A R D I O. 40 sec rests on the 140-cluster.

BB shrugs
140*10
120*10
100*10
80*10
60*10

Pullups (tng)
BW*10*3
BW*4*3 (pause and tempo eccentric)

Back extensions (BW*12*4) supersetted w leg raises in the dip rack (BW*8*4)

Pullups (paused)
BW*5*3

... supersetted w one-legged deficit calf raises (BW*7*3)

Back on home turf, and probably done with travling this summer. Let's get a routine going again.

 

[golvmopp]

Treadmill
2km @ ~8.3kmh average.

Paused DB flies
3*7
6*7
9*7
12.5*7
17.5*7
20*7

Paused DB skullcrushers
30*12*3

Paused bench
60*7
70*7
80*7
90*7
100*7
100*6+F

Guess I really need to hit troubleshooting on the bench, alternatively do a lot of shoulder and chest strengthening.

Paused squat
60*5*3
100*5*3

Pec flies machine
(four sets)

Leg extensions (60*10*5) supersetted w DB front raises (7kg*12*5)

 

[golvmopp]

Stairclimber
12mins @ level 14

Core and shoulder warmup

Paused pullups
BW*1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1

Pyramid sets felt like a good idea to get some volume in while adapting to my form du jour.

Paused seated DB press
11*10
15*10
20*10
25*10*3

Back-turned low cable curls
(five sets)

DB side raises
8*10*5

Facepulls
12.5*12*4

Paused Bench
60*10
70*10
80*10*3

Just gonna throw these in here and there to see what'll naturally improve formwise when I'm doing loads of volume below the red zone.

 

[golvmopp]

Treadmill
1.5km @ 8kmh

Sore ankles, so I'm giving myself a slow start.

Core and hip warmup
(three sets of cossack squats and deficit laying leg raises)

Front squats
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*4 (paused)
120*(4+4+4)

40 sec rests.

DB rows
45*15*2

Paused DB flies
4*8
8*8
12.5*8
17.5*8

Quick and efficient session due to time constraints.

 

[golvmopp]

Treadmill
1400m @ 8kmh + 600m @ 10kmh

Shoulder warmup
(Three sets of DB Lu raises and plate skullcrushers)

Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*(4+4+4+4)
45*(8+8+8)

40 sec rests.

Paused deifict RDLs
40*5
60*5
80*5
100*5
120*5
140*(4+4+4)

40 sec rests.

DB skullcrushers
30*12*3

Deficit leg raises supersetted w one-armed tricep extensions
(Three sets)

 

[golvmopp]

Treadmill
2km @ 8.5kmh avg.?

BOBB rows
40*12
45*12
50*12
55*12
60*12
65*10*3

Paused squat
65*5*3

For hip stretching purposes.

Paused dips
BW*10*3
BW*5*3 (tempo eccentric)

Cable row machine
50*12
60*12*4

Paused DB flies
5*8
8*8
12.5*8
17.5*8*3

DB front raises
9kg*12*3

 

[golvmopp]

Intra-workout weight: 101.4kg

Treadmill
2km @ ~9.5kmh avg.?

Core and hip warmup
(two sets of deficit leg raises and plate cossack squats)

Paused deficit RDLs
60*8
80*8
100*8
120*5
150*(4+4+4) -belt

40 sec rests.

Paused pullups
BW*8
BW*8
BW*7

Lat pulldowns
60*10*3

Hanging back-supported leg raises
BW*10*3

 

[golvmopp]

Paused DB flies
(three ascending sets)

Paused incline DB press
15*8
22.5*8
30*8
37.5*8*3

Pec deck
52*10*3

Squat
60*10
100*10*3

Paused DB skullcrushers
30*10*3

Shorter AM session due to time constraints.

 

[golvmopp]

Treadmill
2km @ varying pace between 8.5-12kmh

Paused pullups
BW*1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1

Paused seated DB press
12.5*8
17.5*8
22.5*8
27.5*8*3

Back-turned cable curls
(three sets)

DB side raises
8*10*3
(+ dropset)

DB front raises
8*10*3
(+ dropset)

EZ-bar curls
30*10*4

... aaand a bunch of one-armed tricep extensions

 

[golvmopp]

Treadmill
2km @ mixed pace (8.0-14.5kmh)

Hip warmup
(cossack squats)

Front squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*3 (paused)
120*2 (paused)
130*(3+3+3+3) -belt-

DB rows
45*12*3

Paused dips
BW*10*3
BW*8

Back extensions
BW*12*3

 

[golvmopp]

Treadmill
2km @ varying pace (7.5-11.5kmh)

Shoulder warmup
(DB Lu raises, DB skullcrushers)

Paused seated DB press
12.5*8
17.5*8
22.5*8
27.5*8
32.5*5*3
27.5*8

Paused deficit RDLs
40*8
60*8
80*8
100*8
130*3*2
150*3
170*(3+3+3) -belt-

BB shrugs
100*12*3

Pec flies machine
(four sets)