Abducted by robots

Paused SOHP
40*5
50*5
60*5
70*5
72.5*5*3

Seated DB press
25*10
25*9
25*9

Front raises
10*12*4

Side raises
10*10*4

Slow paused squat
50*5
90*5
110*5*2

Hanging leg raises
12*3

Laying leg raises
12*2

Treadmill
3km in 15:25 (235kcal)

Mustard-o-meter: 7/10

Ok session given the long break!
 
Pullups
BW*11*3
BW*10

BTN lat pulldowns
55*12*4

Rear delt flies
61*12*4

Hammercurls
17.5*10*4

Concentration hammercurls

Cable hammercurls

DB flies
15*10*3

Treadmill
3km in 13:25 (13.7kmh avg? 246kcal)

Mustard-o-meter: 7.5/10

Fat and weak on the pullups but the rest went quite okay. Cardio was a pleasant surprise.
 
Squat
60*5
100*5
120*5
140*5
160*5*4 -belt-
120*5*2 -belt- (paused)

BTN press
40*10*3

Slow deads
60*5
100*5
120*5

Leg extensions supersetted w hanging leg raises

Cable crunches

Mustard-o-meter: 7.5/10

Bretty good sesh considering the DOMS.
 
Incline DB press
20*10
25*10
30*10
35*10*3

Paused bench
60*5
70*5
80*5
90*5
100*5

DB flies
17.5*10*3

Front raises supersetted w pec flies machine

Tricep extensions supersetted w side raises
 
DB rows
50*12*3

DB seal rows
25*10*4

Seated cable rows

Rear delt flies machine
61*10
68*10*2
61*10

Dips
BW*10*3

Concentration curls

BTN press
40*10
40*10
40*8

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

Ham curls supersetted w hanging leg raises

Cable crunches

Slow pullups
BW*5*4

Laying leg raises
12*3

Treadmill
2km @ 12.5kmh (9:40, 160kcal)
 
Paused SOHP
40*5
50*5
60*5
70*5
75*5*3
50*12*2

Shoulders rolled forward to bring the frontal delts into it.

Seated DB press
25*10
25*10
25*8

Front raises supersetted w tricep extensions
(12.5*10*4)

Side raises supersetted w tricep extensions
(10*12*4)

Dips
BW*8
BW*7
BW*10 (longer break)
BW*10

Treadmill
2km @ 11.2kmh (10:47, 154kcal)

Mustard-o-meter: 8/10
 
Pullups
BW*7
+10kg*7*4
BW*10
BW*6

BTN lat pulldowns
61*10
68*10*3
55*10*2

Rear delt flies machine
61*10
68*10
75*10*3

Hammercurls
17.5*12
20*10*3
17.5*12

BTN press
40*10
45*10*2

Concentration hammercurls
12.5*12
15*6*2

Treadmill
2km in 8:59 (~13.5kmh avg, 160kcal?)

Mustard-o-meter: 8/10
 
Squat
60*5
100*5
120*5
140*5
160*5 -belt-
170*5*3 -belt-
130*14

Leg extensions
110*10
110*8
110*8
100*10

Hanging leg raises
BW*12*4

Dips
BW*10*3

Cable crunches
82kg*15*3

Stationary bike
~11min

Mustard-o-meter: 8/10
 
Incline DB press
20*8
25*8
30*8
35*8
40*10
40*10
40*9
30*12

DB flies
20*7
22.5*7*3
17.5*10

Front DB raises
12.5*12*4

Side raises
10*12*3

One-armed tricep extensions

DB skullcrushers
35*10*3

Treadmill
2.5km

Mustard-o-meter: 7/10
 
DB seal rows
25*10
30*10*4

Seated cable rows
61/48/34*12*2

Rear delt flies machine
68*12*4

Concentration curls
12.5*12*4

BTN press
40*10
45*10
45*9

Mustard-o-meter: 8/10
 
DL
60*5
100*5
140*5
160*5
180*5 -belt-
180*4+F -belt-
170*4+F -belt-

DB flies
15*7
20*7
25*7*3

Ham curls
70*10*3
60*12
55*12

Hanging leg raises supersetted w pullups
BW*12*3/BW*7*3

Cable crunches
91*12*4

Treadmill
3km in 15:36 (235kcal)

Mustard-o-meter: 6.5/10

Brainfogged af
 
Paused seated DB press
20*5
25*5
30*5
32.5*7*3

SOHP
40*10
50*10
55*10
55*9
50*11

Paused squat
60*5
100*5*2

Just getting some volume in.

Alternating front raises
12.5*12
15*10*2
12.5*12

Side raises supersetted w one-armed tricep extensions
10*12*4

Dips
BW*10
BW*8
BW*8

Mustard-o-meter: 7.5/10
 
Pullups
BW*5
+15kg*6*3
BW*12
BW*10

BTN press
40*7
45*7
50*7
55*7 (right elbow tingling last three reps)
55*7 (no tingle)

BTN lat pulldowns
68*12*4
48*10 (no break)

Rear delt flies machine
68*10
75*10*3
68*10

Concentration hammercurls
15*8*2
12.5*10*2

Treadmill
3km in 14:06 (241kcal)

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

These felt like murder and death - CSN took a workset to warm up but by then muscular endurance was shot.

Leg extensions supersetted w hanging leg raises
110*10*3/BW*12*3

Cable crunches
82*15*3

Mustard-o-meter: 7/10
 
Dips
BW*10
+10kg*7*4

Benchpress
60*10
75*10
90*10
105*8
100*9
100*8

Incline DB press
30*10*3
30*9

Front raises supersetted w pec flies machine
12.5*12*3/61*10*3

Side raises supersetted w one-armed tricep extensions

Treadmill
3km in 14:21 (241kcal)

Mustard-o-meter: 7/10
 
DB rows
50*15*3

BTN press
40*10
45*10*3

Paused squat
70*5
110*5
130*5
110*7

Gotta put some more volume into these again.

DB seal rows
27.5*12*4

Rear delt flies machine
68*10
75*10
82*8
68*10

Concentration curls
15*10*3
12.5*12

Treadmill
2km @ 11.2kmh

Mustard-o-meter: 7.5/10
 
SLDL
60*5
100*5
120*5
140*5
150*5
160*4*3 -belt-

DB flies
17.5*5
22.5*5
27.5*7*3

Ham curls
70*10*4

Hanging leg raises
BW*15*4

Cable crunch
91*12*3

Pullups
BW*7
BW*7
BW*6

Mustard-o-meter: 8/10
 
Paused SOHP
40*5
50*5
60*5
70*5
75*5*4

Front raises
12.5*12
15*10*3

Paused seated DB press
30*5*3

One-armed tricep extensions
18*10*3
14*10*3

Side raises
12.5*10*4

BTN press
40*9
40*9
40*8

Treadmill
3km in 14:30 (12.3kmh avg., 240kcal)

Mustard-o-meter: 8/10
 
Pullups
BW*7
+15kg*7*3

BTN pulldowns
75*8
82*8*4

Rear delt flies machine
75*8
82*8*3
88*8

Concentration hammercurls
(Bunch)

Stationary bike
25min

Mustard-o-meter: 7.5/10
 
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