PR Abducted by robots

[golvmopp]

Squats
60kg x 3
90kg x 3
90kg x 1
110kg x 1
120kg x 1
125kg x 1
130kg x 1
125kg x 1
120kg x 1

+25 minutes cardio on the elliptical

 

[golvmopp]

Squats
60kg x 10
80kg x 10
100kg x 5
110kg x 5
115kg x 3
120kg x 1
125kg x 1
125kg x 1
120kg x 1
100kg x 5
60kg x 10

+ 20 minutes cardio on the elliptical

 

[golvmopp]

Squats
60kg x 5
90kg x 1
110kg x 1
120kg x 1
125kg x 1
130kg x 1
135kg x 1 (Plates maxed out!)
135kg x 1
130kg x 1
125kg x 1
120kg x 1
110kg x 2
60kg x 10

+22 minutes on the elliptical

 

[golvmopp]

Squats
60kg x 10
80kg x 10
100kg x 7
110kg x 5

+10 minutes on the elliptical with full resistance.

 

[golvmopp]

Squats
60kg x 3
90kg x 1
110kg x 1
120kg x 1
125kg x 1
130kg x 1
135kg x 1
125kg x 2
120kg x 3
120kg x 2
90kg x 10

+20 minutes on the elliptical

 

[golvmopp]

Squats
60kg x 10
90kg x 10
90kg x 10
120kg x 5
125kg x 3
120kg x 3
90kg x 10

+20 minutes on the elliptical

 

[golvmopp]

Squats
60kg x 5
90kg x 1
110kg x 1
120kg x 1
125kg x 1
130kg x 2
135kg x 1
135kg x 1
135kg x 1

Seated cable row
72kg x 15
(30 second rest)
72kg x 15
(30 second rest)
72kg x 15
(30 second rest)
72kg x 15

+20 minutes on the elliptical

 

[golvmopp]

I've been slacking off on the updates, so here's some tits for you to compensate.

Now, on to the pulp. I've been working out, just haven't logged the results for a while.

Pullups (These are obviously lacking, but the shoulder's kept me out. I feel that stretching and adjustments in technique help, however!)
BW: 10, 7, 6, 5, 5

Squats
60kg x 5
110kg x 1
125kg x 1
135kg x 4
135kg x 3
135kg x 3
135kg x 2
135kg x 2
90kg x 10

+ 10 minutes on the elliptical with 75% resistance.

 

[golvmopp]

Clean and press
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5

Cleans (LOVIN' these. Why wasn't I informed?! Should have started earlier. Watching my form closely - dont wanna bust shoulder(s) up worse than they are)
65kg x 3
75kg x 2
75kg x 2
65kg x 3

+20 minutes on the elliptical with 75% resistance

 

[dinpappa]

Nice work man, tits much appreciated, so you`re off the hook with updates!

g

 

[golvmopp]

Naa,

 

[golvmopp]

Cardio
Treadmill - 3km, 12km/h
Treadmill - 1km, 12km/h

 

[golvmopp]

Cardio
Treadmill - 3.2km, 12km/h
Treadmill - 1km, 12km/h

 

[golvmopp]

Pullups
BW: 11
+15kg: 3, 2, 2, 2, 2
BW: 7, 5, 4, 3

Squats
60kg x 5
110kg x 1
125kg x 2
135kg x 2
135kg x 1

Start eating more.

 

[golvmopp]

Squats
60kg x 2
90kg x 2
110kg x 2
125kg x 1
135kg x 4
135kg x 3
135kg x 3
135kg x 2
135kg x 2
60kg x 5

Eating does the trick.

 

[golvmopp]

Cardio
Treadmill - 3.2km, 12km/h
Treadmill - 0.6km, 12km/h

Had to take a shit real bad on the second round - so it got cut short.

 

[golvmopp]

Deadlift
90kg x 7
135kg x 8
135kg x 6+1
135kg x 7
135kg x 6

 

[ghostwipe]

So basically, your training routine is something like this:
Day 1 Squat
Day 2 Squat
Day 3 Squat
Day 4 Treadmill
Day 5 Squat
Day 6 Squat
Day 7 Squat
Day 8 Curls
Day 9 Squat
Day 10 Squat
Repeat

Did I miss anything?

 

[golvmopp]

kind of what happens when your shoulder's fucked.
Posted via Mobile Device

Cleans
55kg x 6
65kg x 5
75kg x 5
80kg x 3
80kg x 1
75kg x 3

 

[golvmopp]

5k jog - a bit over 30 minutes.