PR Abducted by robots

[golvmopp]

Kroc rows
52*20
52*17
52*15
42*20

Facepulls
50*12*4

Treadmill
2km, 11:35.

Need to brush up on my cardio.

 

[golvmopp]

BP
50*5
65*5
75*3
80*5
95*5
105*6
105*5
105*5
85*10*2

Squat
60*5
100*5
125*9*2

BP felt "okay". Fizzled out completely at squats. Im still neglectng my sleep and diet. Get your fucking shit together, Tyrone.

 

[VoodooPlata]

Pytt and a H

 

[golvmopp]

Lax

 

[golvmopp]

SGDL
75*5
95*5
115*3

Deadlifts
125*5
145*5
160*10

BB shrugs
130*12*5

DB curls
20*10*5

SOHP
40*5
65*5*5

 

[VoodooPlata]

Lax

 

[golvmopp]

Cycling.
21km, 1:19:19, minus six minutes for dismounting to get some batteries and three minutes to pump the tires up. Mother of fuck, I think I'm a bit high.

Also: I restarted my 2013 diet undying success of the jackt abs-log three days ago. Go check it out! http://forums.sherdog.com/forums/f92/dining-martians-1698221/index5.html

 

[golvmopp]

SOHP
35*5
45*5
50*3
55*5
62.5*5
70*7
55*10*4
55*8

Pullups
BW (104.2kg): 7*5

Squat
60*5
110*10*5

Today I learned why you shouldn't squat in board shorts.

Also - thanks for the recipe VoodooPlata but i wont be able to have that in a long time. Too calorie dense for my current mealplan.

 

[VoodooPlata]

Also - thanks for the recipe VoodooPlata but i wont be able to have that in a long time. Too calorie dense for my current mealplan.

Well, good for you I guess! I just do fork put-downs to lose weight, and it's working for now. Then again, my goals aren't lofty - stop being a fat fuck. That's all :wink:

 

[golvmopp]

Squat
75*5
90*5
110*3
125*3
145*3
162.5*7
162.5*4
162.5*4

Just wanted to get a good feel for heavier weights, hence the extra sets replacing BBB.

Since I've been having pain in my anterior hip area when squatting I've been stretching my quadriceps, hip flexors, medial glutes and also to lesser extent my leg abductors. Lo and behold! A fantastic squat session appears!

Notes: stretch! Turn feet a bit outward, knees out and squat down the hole. Always maintain a small forward lean - removes "gear shifting"-sensation when descending.

Benchpress
60*10
80*5
90*5
100*5
110*5
120*1*3

Likewise. Wanna get used to a heavier weight when benching as I dont have the same amount of confidence as with lighter sets.

Kroc rows.
52*22
52*20
52*17

DB curlz
20*10*2

Considering I'm on a calorie deficitand just set a new projected max in the squat, I'm happy! Very good session. Half a litre of coffee does wonders for your performance - and perspiration.

 

[golvmopp]

Shit bench today.

BP
50*5
65*5
75*3
87.5*3
100*3
112.5*1 x3 fail
112.5*1 x3 fail
80*10*5

bench killed me today. tbh i went along with my parents to the summer house, diet wasnt the best. Too few cals in the past days and obviously today too.

Squat
60*5
100*5
110*10*5

Pullups
BW: 7*5

Pullups went easy. Weightcut making its presence known.

 

[golvmopp]

Marching
7km, 1:01:44

DB curls
20*10*5
22*6

Lat raises
10*10*5

Rope pulldowns
40*10
45*10
50*10*3
45*10

Lat raises
10*10*2

 

[golvmopp]

HOLY SHIT; APPARENTLY A PINT OF PURE JOE IS THE SECRET TO A GOOD WORKOUT.

SGDL
75*5
95*5
112.5*3

Deadlift
132.5*3
150*3
170*10 (new projected max)

Keep scraping the legs! Weight hangs in front during later reps, stop that!

BB shrugs
130*10
140*10*4

SOHP
40*5
55*10*5 (abysmal form on last half of last set)

Notes: both squat and DL - breathing! Perform a rep. Pause, take a breath at a relaxed pace, resume core tension. Dont push the air out - leads to premature fatigue.

 

[golvmopp]

SOHP
35*5
45*5
50*3
57.5*3
67.5*3
75*5
75*3*5

PULLUPS
BW: 8*5

Squat
60*5
100*5
110*10*5

Great workout! Surprisingly good mustard considering my diet hasnt been stellar and the activity level the past few days has been quite sedentary.

 

[golvmopp]

Hitting pads and rolling with old partners at the club for almost two hours. Good shit!

 

[golvmopp]

Squat
75*5
90*5
107.5*3
135*5
152.5*3
170*4 -belt-
170*3 -belt-
170*2 -belt-

BP
60*5
85*10*5

Okay considering that my meal planning was shit. Way too few calories between yesterdays rolling and todays sesh. Lucked out!

 

[golvmopp]

BP
50*5
65*5
75*3
92.5*5
105*3
117.5*2*3
90*10*3

Kroc rows
52*25
52*20
52*17

Rotator cuff complex

Squat
60*5
100*5
120*10

Squats felt tiring. No juice in the legs. Good posture though. Krocs first set flew off the floor. Major lactic acid buildup before last set. Bench felt weird.

 

[golvmopp]

7km walk, 10 minutes (10.5km/h) on the treadmill jogging, practicing toe-first. Motherfucking shoes have a vertical seam that grind the shit out of my arches, causing blisters. 7min x 2 on the stationary bike with progressive resistance.

Also: both elbows ache from yesterday. Felt some minor pain after the bench, probably exacerbated by the kroc rows. Becomes more apparent when flexing the medial head of the bicep. Took some aspirin, rubbed in some gel.

 

[golvmopp]

Elbows are fine.

SGDL
75*5
95*5
112.5*3

DL
142.5*5
160*3
180*7 -belt-

RDL
135*5*2
145*4 (Went for five, grip farted out.)

BB shrugs
145*10*3

SOHP
40*7
55*10*5

DB curls
20*10*4

Cardio
Treadmill - 10.5km/h, 10 minutes. Went toestrike the first kilometer (5.3 minutes est.) then my calves told me to chill out. Reverted back to heelstrike for the rest. I will master the toestrike!

 

[golvmopp]

SOHP
35*5
45*5
50*3
62.5*5
70*3
80*3
70*5*5

Uncomfortable lightheadedness and dizziness in the last five-by-fives. Almost blacked out on the last two sets. Bleh.

Pullups
BW: 9*5

Easy-peasy.

Squat
60*5
100*5
120*10*5

Form feels like butter. Torso-angle maintained through the lift, no anterior hip pain, good drive through the squat.

Notes: stretch hip flexors and quads! Lean slightly forward through the motion, tense the arch progressively the lower you get, then explode out the bottom! Breathe slowly and relax at the top - no forced inhalation or exhaling.