PR Abducted by robots

[golvmopp]

Treadmill
2km @ 10-12kmh

Paused SOHP
20*10
30*10
35*10
40*10
45*10
50*5
55*5
60*5
65*5
70*5
75*2

These felt great up to 70kg. Pleasant surprise - guess the lengthy take-off strip of old days was more beneficial than I remembered.

SLDL
50*7
80*7
110*7
140*7*3

Training with the missus after a long day in town, had to cut the ass end of the session short.

 

[golvmopp]

Yesterday's session

Treadmill
2km @ 10.5kmh

Pullups
BW*10*3

Lat pulldowns
50*12*3

Paused DB flat bench
15*10
20*10
25*10
30*10
35*10*2

Squats
40*10
60*10
80*10

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Core and hip warmup
(two sets)

DL
40*7 (paused RDLs)
60*7 (paused RDLs)
80*7 (paused RDLs)
100*5
120*5
140*(5+5+5+5) (45 sec rests.)

BOBB rows
60*12*4

Paused SOHP
40*10
45*10*2

 

[golvmopp]

Stairclimber
10 min @ level 15

Paused bench
40*8
60*8
70*8
80*8
90*6*6

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

Paused pulldowns
57.5*12*3

 

[golvmopp]

Treadmill
2km @ 10.5kmh

BOBB rows
40*10
60*10
70*10*3

Paused SOHP
30*7
35*7
40*7
45*7
50*7
57.5*6*3

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

 

[golvmopp]

Squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
100*5
120*5
147.5*5*3

Pullups
BW*6*4

Lat pulldowns
55*10*2

Paused DB press
15*10
22.5*10
30*10
35*10

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Paused SOHP
30*7
35*7
40*7
45*5
50*5
55*5
60*5*5

SLDL
60*10 (paused RDL)
60*5
80*5
100*5
120*5
130*5*3

Alternating DB curls
17.5*12*4

One-armed rear delt cable flies
(three sets)

 

[golvmopp]

Paused pullups
BW*7*3

Lat pulldowns
47.5*12*3

Paused bench
40*6
50*6
60*6
70*6
80*6
90*6*3

Paused DB bench
17.5*8
22.5*8
30*8
35*8*3

 

[golvmopp]

Treadmill
2km @ 10kmh

Core and hip warmup
(three sets)

DL
40*7 (paused RDL)
60*7 (paused RDL)
80*7 (paused RDL)
80*5
100*5
120*5
150*5*5

DB rows
30*12*4

Paused DB press
11*8
15*8
20*8
25*8*3

Hanging back-supported leg raises
BW*15*3

 

[golvmopp]

Row machine
100kcal in ~6min

Paused bench
40*7
50*7
60*7
70*7
80*7
90*5
100*4*6

Paused DB bench
15*10
22.5*8
30*8*3

Squat
40*5 (paused)
60*5 (paused)
80* (paused)
100*5 (paused)
120*5
135*5*5

Loosest and bounciest squats in a good while. Felt great!

Supinated pulldowns (tempo)
55*10*3

Pec flies machine
(Two sets)

 

[golvmopp]

BOBB rows
20*10
30*10
40*10
50*10
60*8
70*6
80*6*6

Paused SOHP
20*7
30*7
40*7
50*7
55*6*4

Alternating DB curls
17.5*12*2

Turbo lunch session

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Squat
40*5*2 (paused)
60*5*2 (paused)
80*3 (paused)
100*3 (paused)
120*3 (paused)
140*6*5

Pullups
BW*5
+11kg*4*4

Paused DB press
12.5*8
17.5*8
22.5*8
27.5*8
32.5*8

 

[golvmopp]

Treadmill
2km @ 10kmh

Paused SOHP
20*8
30*8
40*8
45*8
50*6
55*4
60*4*4

SLDL
60*7
80*7
100*7
120*5
135*5*3

 

[golvmopp]

Treadmill
2km @ 9.5kmh

Paused pullups
BW*3*3
+11kg*3
+15kg*3*5
BW*7*2 (TNG)

Paused Bench
40*7
60*7
70*7
80*7
85*7*3

Kneeling lat pulldowns
43.5*12
47.5*12*5

Hanging leg raises supersetted w barbell OH raises
(three sets)