Abducted by robots

Paused SLOW seated DB press
20*5
25*5
30*5*3
30*4
30*3

Slow paused SOHP
40*5
50*5
60*5
60*5
60*4

Front raises supersetted w tricep extensions

Side raises supersetted w tricep extensions

Multi-mode rope trainer

Treadmill
3km @ 11.2kmh (16:07, 231kcal)

Mustard-o-meter: 7/10

Trying out slow reps to find weak spots and improve mind-muscle connection.
 
Morning weight: 96.1kg

Seated cable hammer row (slow)
68*10*5

Seated supinated cable row (slow)
55*10*4

Rear delt flies machine

Alternating DB curls

Concentration curls

Treadmill
3.6km in 17:50 (290kcal)

Mustard-o-meter: 8/10
 
12/11/17

SLDL
60*5
100*5
120*5
140*5
150*5*3 -belt-

Paused SLOW squat
60*5
100*5
110*5
100*5

Ham curls dropsets

Hanging leg raised supersetted w cable crunches
 
Paused slow incline DB press
20*5
25*5
30*5
35*5
37.5*5*4
30*5*3

DB flies
20*10
20*10
20*8

Front raises supersetted w pec flies machine

Side raises supersetted w tricep extensions

Multimode rope trainer
175kcal

Mustard-o-meter: 6.5/10
 
Slow pullups
BW*10*3

BTN lat pulldowns
55*10*3
(+ 2 dropsets)

Rear delt flies machine supersetted w hammercurls

Cable hammercurls

Concentration hammercurls

Multimode rope trainer
150kcal*2

Treadmill
3km in 15:18 (235kcal)

Mustard-o-meter: 7/10

Terrible start, strong finish.
 
17/11

Squat
60*5
100*5
120*5
140*5
155*10 -belt-
155*10 -belt-
155*9+F -belt-

SGSLDL
60*7
100*7
120*5

Leg extensions

Hanging leg raises supersetted w cable crunches

Laying leg raises

Treadmill
3.5km @ 11.2kmh (18:48, 270kcal)

Mustard-o-meter: 7/10
 
Paused SOHP
40*5
50*5
60*5
70*5
75*4+F
70*5*3

BTN press
40*7*5

Dips
BW*7*5

Let's see if we can make these a staple. Some minor shoulder pain.

Front raises supersetted w tricep extensions

Side raises supersetted w tricep extensions

Multimode rope trainer
125kcal*2 (5/7 resistance)

Treadmill
3.1km in 16:08 (245kcal)

Mustard-o-meter: 7/10

Shit strength on the press, but it's the last week of my cut so I'll give it a pass. Good cardio though!
 
DB rows
50*12*3

Seated cable row
61*12*5

Rear delt flies machine

Alternating DB curls

Cable curls

Concentration curls

Treadmill
3.5km in 16:39 (282kcal)

Mustard-o-meter: 7.5/10
 
Morning weight: 95.6kg

DL
60*5
100*5
140*5
170*7*3 -belt-

Paused slow squat
60*5
100*5
120*5*3 -belt-

Ham curls supersetted w hanging leg raises

Cable crunches supersetted w laying leg raises

Treadmill
3.5km @ 11.2kmh (18:48, 270kcal)

Mustard-o-meter: 8/10
 
Paused bench
60*5
70*5
80*5
90*5
100*5
105*5*3

Incline DB press
35*8
35*8
35*7

Front raises supersetted w pec flies machine

Side raises supersetted w tricep extensions

Mustard-o-meter: 6.5/10
 
Paused squat
60*5
100*5
120*5
140*5*3 -belt-
100*5*3 -belt- (REALLY FUCKING SLOW)

Leg extensions

Hanging leg raises supersetted w cable crunches

Treadmill
3.2km in 16:38 (250kcal)

Mustard-o-meter: 6.5/10
 
Paused seated DB press
20*5
25*5
30*5
32.5*5*3

Paused slow SOHP
40*5
50*5
60*5*2

BTN press
40*7*3

Front raises supersetted w tricep extensions

Side raises supersetted w tricep extensions

Treadmill
3km in 15:05 (237kcal)

Mustard-o-meter: 7.5/10

Easing back into training now that the cut is over. Will be taking it slow to start things off - gonna reverse diet for a few months to give my metabolism time to catch up.
 
Now that I'm no longer at a deficit I'll be tracking weights on the accessory lifts for a little while to log progress

DB rows
50*10*3

Seated supinated cable row
61*12*3 (plus a couple of dropsets)

Rear delt flies machine
54*10
61*10
68*10
75*10
68*10
61*10

Preacher curls
30*10*3

Symmetry complex
(Right-side curls and diagonal raises, left side rear delt)

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

Slow DL
100*5
100*5
110*5

Ham curls supersetted w cable crunches
60*10*4

Hanging leg raises supersetted w ab crunches
BW*12*4

Treadmill
3km in 13:54 (243kcal)

Mustard-o-meter: 7.5/10
 
Incline DB press
20*8
25*8
30*8
35*8
40*7
40*6

Weak, somewhat expected.

Slow paused bench
50*5
70*5
80*5*3

Front raises supersetted w pec flies machine

Side raises supersetted w more pec flies machine

Treadmill
3km in 14:57 (238kcal)
 
Pullups
BW*10
+10kg*10*3
BW*7

BTN lat pulldowns
61*10*4

Rear delt flies machine supersetted hammercurls
68*10
75*10
82*10*2

Symmetry complex

Multimode rope trainer
5min*3

Mustard-o-meter: 8/10
 
Two days ago

Squat
60*5
100*5
120*5
140*5
150*10*3 -belt-

Leg extensions supersetted w hanging leg raises
 
Paused SOHP
40*5
50*5
60*5
70*5
72.5*5*3
50*10*3

Keep getting weaker on these. Diagnosing what's wrong and figured I haven't done any pumpsets in a while. They served me well before, so back in they go!

Seated DB press
25*9
25*7
22.5*7
20*7

Front raises supersetted w tricep extensions

Side raises supersetted w tricep extensions

Multimode rope trainer
8min (max resistance)

Machine was broken for a while, not entirely sure whether the new max is as heavy as the old max. Then again I'm eating more now than before...

Treadmill
3.13km @ 12.5kmh (15:00 251kcal)

Mustard-o-meter: 7/10

Ok performance. Good cardio!
 
DB rows
50*15*3

DB seal rows
20*12*3

Seated cable rows
61*10
68*10*3 (+ two dropsets)

Rear delt flies machine (supersetted w right anterior delt holds)
68*10
75*10*3

Squatting cable curls
36*10
41*10
45*10
41*10
36*10

Concentration curls
12.5*8*4

Multimode rope trainer
12min @ 6/7 resistance

Mustard-o-meter: 7.5/10
 
DL
70*5
110*5
140*5
160*5
180*5 -belt-
180*6 -belt-
180*6 -belt-
110*5*2 (slow deads)

Ham curls (supersetted w hanging leg raises)
60*10*4

Cable curls
Max*15*3

Laying leg raises supersetted w crunches
BW*10*2

Treadmill
3.23km @ 11.2kmh (17:25, 250kcal)

Mustard-o-meter: 6.5/10

Felt weak as shit on the first workset of deads. Picked up the pace as it went along.
 
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