PR Abducted by robots

Stairclimber
12mins @ level 14

BOBB rows
40*10
50*10
60*10
70*10*5

Paused DB flies warmup

Paused incline DB press
15*7
20*7
25*7
30*5
35*5
40*7*3

Back-turned low cable curls
(four sets)

Pec flies machine
(five sets)

Rear delt cable flies
(three and two half-sets)
 
Last edited:
Stairclimber
2km @ varying pace (8.0-12.5kmh)

Paused deficit RDL
40*7
60*5
80*5
100*5
120*5
140*(5+5+5)

40 sec rests.

RDLs (supersetted w BB shrugs)
100*8*3 (100*10*3)

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

Paused DB flies
6kg*8
9kg*8
12.5kg*8
15kg*8
17.5kg*8
20kg*8*2
 
Treadmill
2km @ varying pace (8-14.5kmh)

Paused dips
BW*5*3
+10kg*5*2
+15kg*5*3
BW*5

Felt minor shoulder strain, so I backed off.

A few sets of light paused front squats before the left knee said stop.

Leg extensions supersetted w tricep extensions
(five sets)

Ham curls supersetted w cable flies
(four sets)
 
Treadmill
2km @ 8-16kmh

Paused pullups
BW*1, 2, 3, 4, 5, 6, 7, 8, 9, 8, 7, 6, 5, 4, 3, 2, 1

Paused SOHP
20*7
30*7
40*7
50*7
60*7*3

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

Rear delt flies machine
(four sets)

Pec flies machine
(three sets)
 
Treadmill
2km @ varying pace (8-12kmh)

Core and hip warmup

Front squat
40*3 (paused)
60*3 (paused)
80*3 (paused)
100*3 (paused)
120*3
120*3 (paused)
130*1
140*(3+2+1) -belt-

40 sec rests.

Paused squat
60*5
80*5
100*5

BOBB rows
40*10
50*10
60*10*4

Leg extensions
70*10*3
 
Treadmill
2km @ varying pace (8-16.5kmh)

Paused SOHP
30*7
40*7
50*5
60*5
70*5*3
50*10

SLDL
70*5
110*5
130*5
150*5
170*3 -belt-

DB side raises
9kg*12*4

Tricep pulldowns
(five sets)

...supersetted with three sets of cossack squats

Back-supported leg raises
BW*10*3
 
Treadmill
2km @ varying pace (8-12kmh)

BOBB rows
45*10
55*10
65*10
75*8*3
65*10*3

Paused DB flies
Sets of five @ 3, 6, 9, 12.5 and 15kg.

Paused incline DB press
15*8
22.5*8
30*8
40*8*3

Back-turned cable curls
(four sets)

Pec flies machine
(four sets)
 
Treadmill
2km @ ~10kmh

Paused RDL
40*5
60*5
80*5
100*5

Paused DL
100*5
140*5
160*3 -belt-
180*3*-belt-
180*3 -belt-
180*5 -belt-

Doing an AMRAP set at the end of my worksets seems like a great idea to add more intensity and hypertrophy spice to otherwise "meh"-workouts.

Snatch-grip BB shrugs
100*12*2

Paused pullups
BW*5*5

(supersetted w lat pulldowns)

Back-supported hanging leg raises
BW*10*4

KB side bends
24kg*10*4
 
Shoulder warmup
(A bunch of sets of exercises for rotator cuffs, shoulders, pecs and upper back)

Paused bench
60*8
70*8
80*8
90*8
100*8
100*7
100*6

Paused DB flies
6*7
8*7
12.5*7
17.5*7
22.5*5
15*8*2

Squat
60*5*2 (paused)
80*5 (paused)
80*5
100*5
120*5
140*5 -belt-
160*5 -belt-
160*3 -belt-

DB skullcrushers
30*10*3

Tricep extensions
(four sets)

One-legged leg extensions
(four sets)

... supersetted w cable flies
 
Treadmill
2km @ varying pace (8-11kmh)

Paused pullups
BW*5
+10KG*5
+15KG*5
+20KG*5
+20KG*4
+15KG*5
BW*5*3

Paused SOHP
30*5
40*5
50*5
60*5
70*3
75*3
50*10

Wide-grip cable row
35*15
42.5*15
50*15
60*15
70*15

Paused pushups (with a slight deficit)
BW*15
BW*15
BW*12
BW*10

DB side raises
5kg*12
8kg*12*3
5kg*12
 
Bought a new apartment, cleaned out the old one and dolled it up for a sale, hence the hiatus.


Treadmill
2km @ varying pace

Core and hip warmup
(two sets)

Squat
40*10
60*20
80*20*2

Just felt like getting some flow-through.

BOBB rows
40*12
50*12*3

Back extensions
BW*10*3

... supersetted w paused DB flies (7kg*10, 12.5kg*10, 15kg*10)
 
Shoulder warmup
(cable rear delt flies, external rotations, internal rotations, arm adductions)

Paused SOHP
30*5
40*5
50*5
60*5*8
45*10

Focusing on proper form, building tension in the bottom and exploding out the hole (huehuehue).

Paused deficit Zercher RDLs (25kg plate)
40*8
60*8
80*8*3

These are absolute hell on the forearms but give a great mid back and hamstring stretch.

Paused dips
BW*5*3

A bunch of one-armed tricep extensions
 
Treadmill
2lm @ varying pace (7.5-12kmh)

Shoulder complex warmup

BOBB rows
40*12
50*12
60*12*4

Paused bench
60*10
70*10
80*10*3

Gonna keep the intensity fairly low on the bench as I need to build form and work capacity.

Low behind-back cable curls
(four sets)

Cable flies
(four sets)

Front DB raises
(three sets)

Paused cossack squats
10kg*5*4

Pausing at the end range for the sake of hip mobility and adductor stretch.
 
Treadmill
2km @ varying pace (8-13kmh)

Paused deficit RDL
60*8 (no deficit)
80*8
100*5
120*5
140*8*3 -belt-

Paused pullups
BW*5*4
BW*4

Plate OH leg raises
10kg*12*3

... supersetted w laying side leg raises (BW*10*3)

Cossack squats
10kg*5*2

For stretching purposes.
 
Shoulder warmup complex
(arm adductions, shoulder external and internal rotations)

Paused bench
60*10
70*10
80*10*5

Squat
60*5*2 (paused)
80*5 (paused)
100*20*3

Paused DB flies
7kg*7
11kg*7
15kg*7
20kg*7

Cossack squats
+10kg*5*3

Pec flies machine
(three sets)
 
Shoulder warmup
(external rotations, arm adductions, rear delt cable flies)

Paused SOHP
40*5
50*5
60*5
70*3
80*F
70*4*3

Paused deficit Zercher RDLs
60*5
80*8*3

All worksets felt A LOT better than any set from the last Zercher-session after focusing on flexing the bis. Less pain in the forearms, but my entire posterior chain is taking a beating. Great lil' lift.

Paused SOHP
45*12*2
 
Treadmill
2km @ varying pace (7.5-11kmh)

BOBB rows
40*12
50*12
60*12
70*10*3
50*12*2

Shoulder complex warmup
(external rotations, internal rotations, arm adductions)

Paused bench
40*10
60*10
80*10*3

Pec flies machine
52*12*4

Cable curls
(four sets)

Rear delt flies
(four sets)
 
Core warmup
(deficit laying leg raises, back extensions)

Paused deficit RDLs
60*8
80*8
100*3
120*3
140*3 -belt-
160*5*3 -belt-
100*8*2

Shoulder warmup
(external and internal rotations, arm adductions)

Paused hammer-grip chin-ups
BW*7*3

Hammer-grip pulldowns
41*10
47.5*10
54.5*10
41*10*2
 
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