Abducted by robots

Slow pullups
BW*5*6

100% TUT and mind-muscle-connection on these. Been relying too much on explosiveness and momentum as of late, which I suspect has introduced weak spots, particularly on the final concentric stretch.

Slow dips
BW*6*4

Same here.

Concentration curls

Reverse DB flies

Rear delt flies machine

Mustard-o-meter: 7/10
 
Paused squat
60*5
90*5
120*5
140*5 -belt
150*5*3 belt-
140*5 -belt-

Seated DB press
22*10
26*10
30*10
30*9
30*8
(+ dropset)

Calf raises
60*10*5

Cable crunches

Mustard-o-meter: 7/10
 
Dips
BW*8 (paused)
+10kg*8 (paused)
+20kg*8 (paused)
+30kg*5
+40kg*5
+40kg*5
+40kg*3
+20kg*8

Paused bench
60*5
80*5
100*7
90*10
80*8

Pullups
BW*8*4

Front raises
14kg*12*3
(+2 dropsets)

Cable flies and light DB flies

Mustard-o-meter: 7/10
 
Seated cable rows

DB rear delt flies

Concentration curls

Facepulls
 
SLDL
60*5
100*5
120*5
140*7*3

Squat
60*10
100*10*3

Wall deadlifts
12kg*10*4

Holy shit, best lumbar isolation exercise yet. Considering it's my deadlift weakspot this'll get hit hard!

Deficit leg raises
BW*12*3

DB flies (supersetted w above)
15*7
20*7
25*7*2

Seated ham curls supersetted w calf raises

Mustard-o-meter: 7/10

Felt ridiculously off heading in, with plenty of stiffness and fatigue to boot, and managed to pull off a good session.
 
BTN press
40*10
45*10
50*10
55*10
55*9
55*9

Paused SOHP
50*5
60*5
65*5
70*5*3

Side raises
12*12*4
(+ dropset)

Dips
BW*10*4

Plus a bunch of tricep isolation exercises...

Treadmill
Warmdown

Mustard-o-meter: 7.5/10
 
Two days ago...

Slow pullups
5*5
4*3 (paused partials; upper half)

Paused partials were a new kind of pain but definitely necessary as that part of my ROM has developed a new weakspot.

DB rear delt flies
7kg*10*4
(+ dropset)

Front raises
16kg*10*2
14kg*10*2
(+2 dropsets)

And a bunch of curls...
 
Squat
60*5
100*5
120*5
140*5
160*5
170*5*5 -belt-

Today I was the nail.

Paused seated DB press
20*5
24*5
28*5
32*5
34*5

Calf raises supersetted w BTN presses

Mustard-o-meter: 7/10
 
Paused bench
60*5
75*5
90*5
105*5
115*4
115*4
115*4
115*5

First workset ended on a 4 I didnt feel like pushing. Two worksets followed suit til I was adequately warmed up. That's what I get for neglecting meal timing.

DB Flies
16*10
20*10*3

Pullups
BW*10*3

Dips
BW*12*3

Cable flies supersetted w DB shoulder raise complex

Mustard-o-meter: 7/10
 
Seated cable row
8/20*10
10/20*10
12/20*10
14/20*10*3
(+2 dropsets)

Reverse DB flies
7kg*10*4
(+ dropset)

Concentration curls
(Bunch)

Paused squat
60*3
100*3
120*3
140*3
160*3

EZ-curls
27kg*10*3

Side DB raises
12kg*10*4

Treadmill
2.4km

Mustard-o-meter: 8/10
 
DL
60*5
100*5
130*5
160*5
180*3 -belt-
190*3 -belt-
180*5 -belt-

Ham curls

DB flies
16*5
20*5
24*5
28*7*2

Calf raises
70kg*12*4
(+ dropset)

Cable crunches supersetted w wall deadlifts

Mustard-o-meter: 6.5/10
 
Seated DB press
20*10
26*10
30*10
30*9
30*8
30*8

SOHP
40*10
50*8*3

SLDL
60*5
100*5
120*5
130*5*2

Side raises
12*10*3
(+ 2 dropsets)

Tricep extension bonanza (cable skullcrushers, tricep pulldowns, laying DB skullcrushers)

Front raises
12*10*3

Mustard-o-meter: 6.5/10
 
Pullups
BW*4*3 (controlled partials - 4 reps bottom half, 4 reps upper half)
BW*7 (whole reps)

Dips
BW*10*3 (paused at bottom)

BTN pulldowns
55*12*4

Rear delt flies machine

DB rear delt flies supersetted w wrist curls

Concentration curls

Squat
60*10
100*10*3

Mustard-o-meter: 5.5/10

Felt like ass missing sessions due to stress from moving.
 
Paused squat
60*5
100*5
120*5
140*5
150*5*3 -belt-
120*10 (regular squats)

Hanging legraises supersetted w leg curls

Calf raises supersetted w deficit leg raises

Mustard-o-meter: 6/10
 
Bench
60*10
75*10
90*10
100*10
110*9
100*10
(+ dropset)

Dips
BW*10*4

Front raises
14kg*10*4
(+3 dropsets)

Cable flies supersetted w side raises

Tricep extensions...

Mustard-o-meter: 7/10
 
DB rows
50kg*25
50kg*20
50kg*10

DB rear delt flies supersetted w concentration curls

BUNCH of different row variations and some more curls

Mustard-o-meter: BICEPS/10
 
DL
60*5
100*5
120*5
140*5
160*3
175*3 -belt-
185*3 -belt-
175*3 -belt-
120*5*2 (SLDL)

Calf raises

Deficit leg raises supersetted w DB flies (25kg*7*3)

Mustard-o-meter: 5.5/10

As anticipated given my self-inflicted sleep shortage.
 
Seated DB press
20*5
25*5
30*5
32.5*5
35*5*4

SOHP (tng)
40*8
50*8
60*8
70*4*3

At heavier weights, I feel weaker during tng-presses than during paused. Something about the power transfer at the bottom. Could be me remaining more upright during tng-presses too.

BTN press
40*8*3

Side raises supersetted w tricep extensions

Laying DB skullcrushers

Mustard-o-meter: 6/10
 
Pullups
BW*10*5

BTN pulldowns
55kg*10
60kg*10*3

Dips
BW*12*4

Squat
60*5
100*5
120*5
140*5

DB rear delt flies
8kg*10*4
(+2 dropset)

Concentration curls
Bunch...

Treadmill
2km @ 12kmh

Mustard-o-meter: 7.5/10
 
Squat
60*10
100*10
120*10
140*10*4 -belt-

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

Ham curls supersetted w calf raises

Wall deadlifts
12kg*10*4

Abs complex

Mustard-o-meter: 6/10
 
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