PR Abducted by robots

Squats
60kg x 3
100kg x 3
130kg x 1
165kg x 3
165kg x 3
165kg x 2
165kg x (FAIL)

Benchpress
60kg x 4
80kg x 4
100kg x 2
117.5kg x 3
117.5kg x 2
117.5kg x 1

Fizzled out completely. Fuckin' eat properly, dummy.
 
Dumbbell curls
22kg x 8
22kg x 8

Lateral raises
12kg x 12
12kg x 12

Assistance excercises for rotator cuffs

*here's where the powerrack cleared out!*

Deadlifts
60kg x 3
100kg x 2
130kg x 1
180kg x 3
180kg x 3
180kg x 3

Felt surprisingly good and easy!

SOHP
50kg x 3
60kg x 3
77.5kg x 2
77.5kg x 1
77.5kg x 2
60kg x 5 (no rest)

I'll attribute the shitty worksets to the curls and raises beforehand.
 
Today was all gunz.

DB curls
22kg x 10
22kg x 10
22kg x 8
22kg x 7
22kg x 6

Lateral raises
22kg x 12 x 5

Assistance excericses for rotator cuffs

Kroc rows
46kg x 20
46kg x 20
 
Shit session.

Squats
60kg x 3
100kg x 3
130kg x 1
165kg x 1
165kg x 1
165kg x 1
100kg x 10

Benchpress
60kg x 3
90kg x 3
117.5kg x 1
100kg x 8
 
Just some easy bleedthrough of the muscles after wiping out while bicycling last week.

SOHP
40kg x 10
50kg x 10
60kg x 5 x 5

Squats
60kg x 10 x 3
60kg x 20
60kg x 20

Pullups
BW: 8 (AC-tear reminded itself here. Gotta take it easy with pullups for a while)
 
Seated cable row
72kg x 20 x 5

Benchpress
60kg x 10
60kg x 20
65kg x 20
70kg x 20
70kg x 19

Dumbbell shrugs
27kg x 10 x 2
27kg x 15 x 2

Dumbbell curls
16kg x 12
16kg x 10
16kg x 6

Hey, disco-lifting is fun every once in a while.
 
SOHP
40kg x 20
40kg x 15
40kg x 15
40kg x 12
40kg x 12

Pullups
BW: 7 x 5

Deadlifts
150kg x 5 x 3 (touch and go)

Jog
3.3km (Cardio sucks, but man does it feel good to jog again)
 
Deadlifts
60kg x 1
100kg x 1
130kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1
180kg x 1
180kg x (fail)
160kg x 1
130kg x 1

Dumbbell shrugs
27kg x 20 x 4

Assistance excercises for rotator cuffs
 
Benchpress
60kg x 2
80kg x 2
100kg x 1
110kg x 1
115kg x 1
115kg x 1
115kg x 1
110kg x 1
110kg x 1
110kg x 1

EZ Curls
37kg x 10 x 5
 
SOHP
40kg x 5
50kg x 3
60kg x 3
70kg x 1
75kg x 1
80kg x 1
80kg x 1
80kg x 1
70kg x 4

Squats
60kg x 5
100kg x 3
130kg x 1
150kg x 1
160kg x 1
170kg x 1
170kg x 1
160kg x 2
160kg x 2
160kg x 1
130kg x 5

Assistance excercises for rotator cuffs

Treadmill
1k/5min

Borka bork
 
Deadlifts
60kg x 1
100kg x 1
130kg x 1
160kg x 1
170kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1

Pullups
BW: 7, 7
 
golvmopp said:
Hey, disco-lifting is fun every once in a while.
Click to expand...

Ha, great phrase! I think I will be stealing that one in future, infact, I may just do some "disco-lifting" tomorrow! Thanks for the inspiration.
 
^Anything for the bringer of the nectar of life!

Benchpress
60kg x 2
80kg x 2
100kg x 1
110kg x 1
115kg x 1
120kg x (fail)
120kg x 1
120kg x 1
120kg x (fail)

Squats
60kg x 2
100kg x 1
130kg x 1
150kg x 1
160kg x 1
170kg x 1
175kg x (fail)
170kg x (fail)

Bent over barbell rows
60kg x 12 x 5

Fairly okay workout considering the amount of fucking and lack of food this weekend.
 
Squats
60kg x 3
100kg x 2
130kg x 1
150kg x 1
160kg x 1
170kg x (fail) -leaned forward on the way up, lost balance and bailed.
170kg x 1
170kg x 1
170kg x 1
170kg x 1
140kg x 4 (went for 5 and failed)

Assistance excercises for rotator cuffs

BOB-rows
60kg x 12 x 5

 
Squats
60kg x 5
100kg x 3
130kg x 1
150kg x 1
160kg x 1
170kg x 1
170kg x 1
170kg x 1
170kg x 1
100kg x 15

Assistance excercises for rotator cuffs

Benchpress
60kg x 5
80kg x 4
100kg x 1
110kg x 1
120kg x (fail)
115kg x 1
115kg x (fail)
80kg x 12

Dear diary. Benchpress kicked my ass today.
 
Squats
60kg x 3
100kg x 2
130kg x 1
160kg x 1
170kg x 1
175kg x 1 (New PR!)
175kg x 1
170kg x 1
170kg x 1
100kg x 16

Benchpress
60kg x 10
80kg x 5
100kg x 1
110kg x 1
115kg x 1
120kg x (fail, with gusto)
100kg x 5
100kg x 4

BOB-rows
60kg x 15 x 3

Benchpress still kicking my ass. Perhaps move down to 5RM?

Also, the new Danza kicks so much fucking ass it's ridiculous.

 
Last edited:
Squats
60kg x 3
100kg x 2
130kg x 1
160kg x 1
170kg x 1
175kg x 1
180kg x 1 (New PR!)
180kg x (fail)
170kg x 1
170kg x 1
100kg x 18

Benchpress
60kg x 5
80kg x 3
100kg x 1
105kg x 1
110kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1

BOB-rows
65kg x 12 x 5 (more or less total form breakdown on last two sets)
 
Squats
60kg x 3
100kg x 2
130kg x 1
160kg x 1
170kg x 1
175kg x 1
175kg x (fail)
170kg x 1
170kg x 1
170kg x 1
100kg x 20

Assistance excercises for rotator cuffs

Benchpress
60kg x 5
80kg x 5
100kg x 1
110kg x 1
115kg x 1
115kg x (fail)
115kg x 1
70kg x 10

BOB-rows
70kg x 10 x 3

Reason for monotonous workouts are that I'm prioritizing grappling-training with the upcoming competition on the 7th. That, and I'm tired as fuck after work. Need to get some stim.
 
Back in the gym again. I feel so weak, but had a good session yesterday. I've come to the conclusion that I'll be cutting down on MMA and booting the weightlifting back up, with squats and deadlifting going on heavy singles, whereas benchpress and SOHP will be getting volume-treatment. Been narrow 'round the shoulders for too long - if I'm gonna lift, might as well get some mass out of it at this point. Will of course be doing max work occasionally too, but focus on volume.

YESTERDAY:
Assistance excercises for rotator cuffs

SOHP
40kg x 10
50kg x 10 x 5

Lateral raises
10kg x 10 x 3

SGDL
60kg x 5
100kg x 5
130kg x 1

Deadlifts
160kg x 1
170kg x 1
180kg x 1 x 4 (fireflies and submarines on the last three reps)
130kg x 3 (SGDL)

BB Curls
38.5kg x 10 x 3
 
Squats
60kg x 3
100kg x 3
130kg x 1
140kg x 1
150kg x 1
160kg x 1 x 5
110kg x 7

Pain in front of hips, quad insertion? Weaksaucefeeling in either case, but numbers are moving up at least.

Benchpress
60kg x 10
80kg x 10 x 5

Some pump feels nice yo.

Assistance excercises for rotator cuffs

Dumbbell curls
18kg x 10 x 3
16kg x 10 x 2

Dont laugh.

Dumbbell shrugs
30kg x 12 x 5
 
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