PR Abducted by robots

Pullups
BW: 15, 10, 9
BW: 12, 7, 6

Lateral raises
10kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 10

Pushups
30, 20, 25, 25

Static jackknife
1min 10 sec, 1 min 10 sec
 
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Squats
60kg x 10
90kg x 10
125kg x 10
115kg x 10
105kg x 10
90kg x 10
 
SOHP
45kg x 10
55kg x 10
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
65kg x 3
65kg x 3
65kg x 3
55kg x 9
55kg x 8
55kg x 5

Seated cable row
72kg x 20
(30 sec. rest)
72kg x 20
(30 sec. rest)
72kg x 20
 
Cleans
65kg x 10 (C&J)
75kg x 10 (C&J)
85kg x 7 (2 C&J)
95kg x 3
100kg x 2
100kg x 2
100kg x 1
85kg x 3 (1 C&J - fell flat on my ass on clean number four! Atleast now I know how to fail a clean proper)
85kg x 5
75kg x 10
 
Pullups
BW: 14, 9, 8

Squats
60kg x 10
90kg x 10
130kg x 10
120kg x 10
110kg x 10
100kg x 10
90kg x 10

AWWWWWWWWWWW SHEEEEEEEEEEEEIT.
 
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Benchpress
60kg x 10
70kg x 10
80kg x 6
70kg x 10
80kg x 9
80kg x 8
80kg x 6
60kg x 10

Assistance excercises for rotator cuffs

Barbell curls
30kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 9
30kg x 10

Lateral raises
10kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 10
 
YESTERDAY

5k jog





TODAY

Pullups
BW: 15, 9, 8

SOHP
45kg x 10
50kg x 10
55kg x 10
70kg x 1
70kg x 1
70kg x 1
60kg x 6
60kg x 5
60kg x 5
55kg x 7
55kg x 6
55kg x 5

Seated cable row
72kg x 20
(30 sec rest)
72kg x 20
(30 sec rest)
72kg x 20

Lateral raises
10kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 10
 
Cardio
5k jog

Barbell curls
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10

Assistance excercises for rotator cuffs

Tricep cable extensions
45kg x 15
45kg x 15
45kg x 15
45kg x 15

Deadlifts
135kg x 10
135kg x 10
 
Clean & Jerk
65kg x 10
75kg x 10
85kg x 3
95kg x 1
65kg x 10

Cardio
5k jog

Torso-shave reveals a four-pack. Fuck yeah.
 
Clean & Jerk
65kg x 10
75kg x 10
85kg x 3
95kg x 1
65kg x 10

Cardio
5k jog

Torso-shave reveals a four-pack. Fuck yeah.
 
Squats
60kg x 10
90kg x 10
135kg x 6
 
YESTERDAY

Pullups
BW: 15, 10, 9

SOHP
60kg x 7
60kg x 7
60kg x 6
60kg x 6
60kg x 4

Barbell curls
40kg x 10
40kg x 10
40kg x 8
40kg x 6
40kg x 7
 
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Cardio
Bicycling - 7.5km x 2

Tried benching. Shoulder told me to fuck off.

Assistance excercises for rotator cuffs

Lateral raises
10kg x 10
12kg x 10
12kg x 10
12kg x 10
10kg x 10

Anterior raises
10kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 10

Facepulls
50kg x 10
60kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
 
Plank
2min40sec, 2min, 1min50sec, 1min40sec

Sideplank
2x1min15sec per side

Cardio
5k jog
 
Last edited:
Pullups
BW: 13, 10, 8, 8, 7
(In my defence this was performed in a new rack in the gym that has a ridiculously small spacing towards the wall. Won't be doing this here again)

SOHP
5x5, 65kg

Bicep curls
6 x 45kg
5 x 45kg
5 x 45kg
5 x 45kg
5 x 45kg

Cardio
Elliptical - ~65% resistance, avg.58rpm, 20 mins
 
Lateral raises
10kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10

Anterior raises
10kg x 10
10kg x 10
10kg x 10
10kg x 10

Facepulls
60kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10

Cardio
Elliptical - 65% resistance, avg.60rpm, 20 mins
 
Plank
2min 45 seconds, 2 min

Sideplank
2 x 1min 15 seconds per side

Cardio
5k jog
 
pullups
BW: 15, 11, 10

SOHP
65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 4
65kg x 2

barbell curls
5x5, 45kg

cardio
elliptical - 63% resistance, avg.58rpm, 20 mins
 
Cardio
Bicycling - 2 x 7.5km

Lateral raises
10kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10
12kg x 10

Anterior raises
10kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 10

Facepulls
60kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
 
Cardio
Bicycling, 2 x 7.5km

Clean & Jerk
65kg x 5
75kg, 5x5
 
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