Abducted by robots

Pullups
BW*20 NEW PR!
BW*15
BW*10

BTN lat pulldowns

Rear delt flies

Hammercurls

Cable hammercurls

Multimode rope trainer

Treadmill

Mustard-o-meter: 8/10

Hitting my lifetime pullup PR goal this early in the cut was a big surprise, especially considering my weight is prolly around 98kgs! Gonna shed a few remaining kilos and see how many extra reps I can cram in before pushing my max strength again!
 
Yesterday's morning weight: 97.8kg

Squat
70*5
100*5
120*5
140*10*3 -belt-

SGSLDL
70*10
90*10*2

Leg extensions
120*10*2

Cable crunches and cable side crunches

Deficit leg raises

Mustard-o-meter: 7.5/10
 
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Paused SOHP
40*5
50*5
60*5
70*5
75*5
75*5
75*4+F

Heavy as fuck! Gotta start rotating between barbell and dumbbell work and hit my anterior delts harder.

Seated DB press
30*9
30*7
30*7

Front raises supersetted w standing DB skullcrushers

Side raises supersetted w tricep extensions

Multi-mode rope trainer

Treadmill
2km @ 11.2kmh

Mustard-o-meter: 6/10

Ok session considering I've biked about 13km today.
 
DB rows
50*20*3

Seated supinated cable rows

Rear delt flies

Alternating DB curls

Cable curl dropsets

Multi-mode rope trainer
2*120kcal

Treadmill
1.9km @ 9:35

Mustard-o-meter: 7.5/10

Ok session that picked up steam toward the end
 
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DL
60*5
100*5
120*5
140*5
160*5*3 -belt-

Paused squat
60*10
100*10*3

Ham curls (supersetted w deficit leg raises)
65*12*4

Cable crunches

Spinning
10min

Mustard-o-meter: 5.5/10
 
Paused incline DB press
20*5
25*5
30*5
35*5
40*5
42.5*5*3

Front raises
12.5*12*4

DB flies
20*10*3

Pec flies machine

Plate front raises supersetted w tricep extensions

Treadmill
4.5km in 23:16 (352kcal)

Mustard-o-meter: 6/10
 
Pullups
BW*10
+10kg*10*3

BTN lat pulldowns

Rear delt flies

Hammercurls

Cable ropecurls

Multi-mode rope trainer
150kcal*2

Mustard-o-meter: 7/10
 
Paused squat
60*5
100*5
120*5
140*5
150*5*3 -belt-

SGSLDL
70*10
100*10*3

Leg extensions supersetted w cable crunches

Hanging leg raises

Multi-mode rope trainer
150kcal

Mustard-o-meter: 6/10
 
Seated DB press
20*10
25*10
32.5*10
32.5*9
32.5*8

Paused SOHP
40*5
50*5
60*5
70*5*3

Side raises (supersetted w tricep extensions)
12.5kg*10*4

Front raises supersetted w supinated tricep extensions

Shoulder raise complex

Multi-mode rope trainer
160kcal

Treadmill
3km in 14:26 (241kcal)

Mustard-o-meter: 7/10
 
DB rows
50*20*3

Seated supinated cable row

Rear delt flies machine

Alternating DB curls

Cable curls

Multi-mode rope trainer
150kcal*2

Mustard-O-meter: 8/10
 
Yesterday

SLDL
40*5
70*5
90*5
110*5
130*5
150*5*3 -belt-

Paused squat
60*10
100*10*2

Ham curls supersetted w leg raises

Hanging leg raises

Multi-mode rope trainer
200kcal*2

Mustard-o-meter: 7/10
 
Paused bench
60*5
70*5
80*5
90*5
100*5
105*5*3

Incline DB press
30*12
32.5*12
35*9
35*7

Pec flies machine supersetted w front raises

Tricep extensions supersetted w side raises

Supinates tricep extensions supersetted w front plate raises

Mustard-o-meter: 7/10
 
Yesterday's morning weight: 98.6kg

Pullups
BW*20
BW*17
BW*15

BTN lat pulldowns

Rear flies machine

Hammercurls

Cable hammercurls

Multi-mode rope trainer
125kcal*2

Mustard-o-meter: 7.5/10
 
Last edited:
Squat
60*5
100*5
120*5
140*5
150*10*3 -belt-

SGSLDL
60*10
80*10*2

Leg extensions

Cable crunches

Hanging leg raises

Laying leg raises

Mustard-o-meter: 6.5/10
 
Paused SOHP
40*5
50*5
60*5
70*5
75*5
75*4
75*4

Seated DB press
30*9
30*8
30*6
22.5*10*2

Front raises supersetted w tricep extensions

Side raises supersetted w more tricep extensions

Shoulder DB raise complex

Multimode rope trainer
150kcal*2

Treadmill
3.5km in 18:08 (274kcal)

Mustard-o-meter: 6/10

Weak presses but cardio above expectations.
 
DB rows
50*20*2

Seated cable row (supinated)
68*12*4

Rear delt machine

Prehab deltoid complex (left posterior, right anterior)

Cable curls dropsets

Concentration curls

Multimode rope trainer
175kcal*2 (5/7 resistance)

Spinning
7 mins

Mustard-o-meter: 7.5/10
 
DL
60*5
100*5
120*5
140*5
160*5 -belt-
170*5*3 -belt-

Good form, weakened state regardless!

Ham curls (supersetted w hanging leg raises)

Pause squat
70*10
100*10*3

Cable crunches

Mustard-o-meter: 7.5/10
 
DB flies
12.5*5
17.5*5
22.5*5
25*10*3

Incline DB press
35*9
35*6
30*9

Flies fucked me up royally I guess!

Front raises
12.5*12*3

Pec flies machine supersetted w side raises

Paused bench
60*5
70*5
80*5
90*4+F

Got caught off guard, juice just ran out by the fifth rep.

Plate raises supersetted w tricep extensions

Treadmill
4km @ 11.2kmh (21:30, 310kcal)

Mustard-o-meter: 7.5/10

Flies took the jam outta my donut, but the cardio felt good
 
Slow pullups
BW*10*3
BW*5*3 (VERY slow)

BTN lat pulldowns (slow)

Rear delt flies (supersetted w shoulder rebalancing complex)

Hammercurls
17.5*10*3

Cable hammercurls dropset

Multimode rope trainer
125kcal*2

Mustard-o-meter: 8/10

The slow pullup-variation was HARD!
 
Paused squat
70*5
100*5
120*5
140*5
150*5*3 -belt-

SGSLDL
70*7
100*7
110*7

Leg extensions dropsets

Hanging leg raises supersetted w cable crunches

Mustard-o-meter: 7/10
 
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