PR Abducted by robots

[golvmopp]

Treadmill
2km @ 8.5kmh

Paused SOHP
30*7
40*7
50*7
60*5
70*3*3
40*8*3 (paused, 40% tempo)

DL
40*8 (paused RDL)
60*8 (paused RDL)
60*5
80*5
110*5
140*5
160*5 -belt-
180*3*3 -belt-

Cable hammer-grip rows
50*12
60*12
70*12
80*12
70*12
60*12

 

[golvmopp]

Friday's session

DB flat bench
15*10 (paused)
20*10 (paused)
25*10 (paused)
30*10 (paused)
35*5 (paused)
40*3*3 (paused)
30*10*2 (tng)

Paused pullups
BW*6*4

Cable flies
(two sets)

Walking DB lunges
15kg per hand*4

 

[golvmopp]

Treadmill
2km @ 9-10.5kmh

Hip and core warmup
(two sets each)

DL
40*5 (paused deficit RDL)
60*5 (paused deficit RDL)
80*5 (paused deficit RDL)
60*5
100*5
120*5
140*5
160*5
190*3*2 -belt-

BOBB rows
40*12
50*12*4

Rear and side delt cable raises
(three sets)

Alternating DB curls
17.5*12*3

Hanging back-supported leg raises
BW*15*3

 

[golvmopp]

Treadmill
2km @ 9kmh

Core and hip warmup

Squat
40*5 (paused)
60*5(paused)
80*5(paused)
100*5(paused)
120*3
140*3
160*3 -belt-
170*3*3 -belt-

Leg extensions
60*14*3

... supersetted w ham curls
35*12*3

Pullups
BW*8*5

Alternating DB curls
17.5*12*3

 

[golvmopp]

Friday's session

Treadmill
2km @ 9kmh

Rotator cuff complex warmup

DB flat bench
15*8
20*8
25*8
30*8
35*8
40*7
40*5

Cable flies
(four sets)

DB side raises supersetted w paused DB flies
(four sets)

 

[golvmopp]

Lunch outdoor session

Dips and pullups superset
(BW*8*3 each)

Afternoon session

Treadmill
2.5kmh @ 9kmh (final stretch @ 13.5kmh)

Back-supported hanging leg raises
BW*15*3

... supersetted w side crunches (BW*10*3)

Paused deadlifts
50*7 (paused RDL)
70*7 (paused RDL)
100*5
120*5
140*5
160*3 -belt-
170*3*3 -belt-

DB rows
45*15*3

 

[golvmopp]

Hip and core warmup

Squat
40*5 (paused)
40*10
60*5 (paused)
60*10
80*5 (paused)
80*10
100*5 (paused)
100*10
120*5 (paused)
120*10*3

Pullups (tng, wide grip)
BW*7*5

DB split squats
+15kg per arm*10*3

Pushups
BW*20*4

Chinups (tng)
BW*8*3

 

[golvmopp]

Treadmill
2km @ 9-12kmh

Shoulder warmup complex
(internal and external rotations, DB Lu raises, DB skullcrushers)

Seated DB press
12.5*10
17.5*10
22.5*10
27.5*10*3

DB side raises
7kg*15*3

Deficit RDLs
40*12
60*12
80*12
100*12

BOBB rows
50*15*3

DB front raises
7kg*15*3

Deficit laying leg raises
BW*15*3

 

[golvmopp]

Cheers to all the rns who stick around the log.

Pullups (tng)
BW*8*5

Dips (tng)
BW*12*4
BW*10

Chinups
BW*8
BW*8
BW*6

One-armed rear delt cable flies
(four sets)

Pushups
BW*25
BW*25
BW*20

 

[golvmopp]

Yesterday's session:

Treadmill
2km @ 9-15kmh

Core warmup
(hanging back-supported leg raises supersetted w back extensions*3)

DL
60*5 (paused RDL)
80*5 (paused RDL)
100*5 (paused RDL)
120*5 (paused RDL)
120*5
140*3
160*3
180*3
200*2

BOBB rows
40*20
50*20*3

 

[golvmopp]

Treadmill
2km @ 9kmh

Shoulder warmup

Flat DB press
12.5*10
17.5*10
22.5*10
27.5*10
32.5*10
37.5*10*2

Squat
40*10
60*10
80*10
100*10

Pressed for time, had to jet early.

 

[golvmopp]

Treadmill
2km@ 10.5kmh

BOBB rows
40*20
50*20*3

SOHP
25*15
40*15*3

Turbosession to get a pump in ahead of a busy couple of days - any lifting is better than no lifting.

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Squat
40*5 (paused)
40*10
60* (paused)
60*10
80*5 (paused)
80*10
100*5 (paused)
100*10
120*5
140*5
160*3

Paused pullups
BW*7*4

Flat DB bench
15*10
22.5*10
30*12*3

Alternating DB curls
15*15
12.5*12
10*10
8*8

 

[golvmopp]

Yesterday's session:

Shoulder complex warmup

SOHP
30*10
40*10
50*12*3
40*12

RDL
40*10
60*10
80*10
100*10

BOBB rows
40*20
50*20*2

Another quickie due to time constraints. Feels good tho!

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Pullups
BW*10*4

Dips
BW*12*3
BW*10

DB front raises
9kg*12*4

DB Lu raises
4kg*10*3

Alternating DB curls
17.5*12*3

Hanging jackknives
BW*8*3

 

[golvmopp]

2km @ 9.5kmh

Hanging back-supported leg raises
BW*15*3

... supersetted w back extensions (BW*15*3)

RDL
40*5
60*5
80*5
100*5
120*5
140*5
160*5

BOBB rows
50*20*3

Facepulls
(three sets)

 

[golvmopp]

Afternoon session

Shoulder warmup

Seated DB press
12.5*10 (paused)
17.5*10 (paused)
22.5*10
27.5*10
27.5*8
27.5*9

One-armed tricep cable extensions
(six sets)

One-armed rear delt cable flies
(three sets)

One-armed cable side raises
(two sets with one dropset each)

Plate OH raises
15kg*10*3

 

[golvmopp]

Cheers for sticking around, lads.

Treadmill
2km @ 10.2kmh

Shoulder warmup

Bench (tng)
40*15
60*15
80*15*5

Squat
40*10
60*10
80*10
100*10
120*10
140*10

Pullups
BW*7*4

Pec flies machine
(four sets)

 

[golvmopp]

Treadmill
2km @ 10kmh

BOBB rows
40*20
50*20
60*20*3

SOHP (tng)
30*10
40*10
50*10
60*10*2
50*10

Hanging leg raises
BW*8*3

Hanging back-supported leg raises
BW*15*3

... supersetted w side crunches (BW*12*3)

 

[golvmopp]

Minor core and hip warmup

Squat
40*5 (paused)
40*10
60*5 (paused)
60*10
80*5 (paused)
80*10
100*5
120*5
140*5
160*5
170*3
100*10

Paused pullups (wide)
BW*7*5

Dips
BW*10*5