Abducted by robots

Bench
60*5
75*10
90*10
100*5
110*5
120*5*4

Dips
BW*10
+15kg*8*4
BW*10

DB flies
16kg*10
20kg*10*2

Front raises
14kg*10*4

Cable flies

Side raises
10kg*10*3
(+ dropset)

Mustard-o-meter: 7/10
 
Nice benching golv.

Cheers mate!

Barbell rows
40*10
50*10
60*10*4
50*10
40*10

BTN press
40*12
45*10*3
40*10

DB shrugs
40kg*12*4

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

Concentration curls
(Bunch)

Treadmill
3.2km

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

DB flies
16*8
20*8
26*8*2

Ham curls supersetted w calf raises

Mustard-o-meter: 7/10
 
Seated DB press
20*7
24*7
28*7
32*7
36*5 (got interrupted by accidentally pushing the volume on phone to max)
36*6*3

Paused SOHP
40*5
50*5
60*5
70*5*2

Paused squat
70*5
90*5
110*5
130*5

Side raises

Laying DB skullcrushers

Cable skullcrushers

Mustard-o-meter: 7/10
 
Started the dayoff with a 4.5k jog

Pullups
BW*12*5

Dips
BW*17*3

SGSLDL
60*5
100*5
120*5*2

Seated cable rows
(Some)

DB rear delt flies
9kg*8*5
(+ dropset)

Concentration curls
(BUNCH)

Mustard-o-meter: 7.5/10
 
Yesterday

Squat
60*5
100*5
120*5
140*5
160*5*5 -belt-

Get the lats back into the motion! Lats activation equals lumbar activation and stability.

BTN press
40*12
45*12*4

Barbell calf raises supersetted w laying leg raises

Hanging leg raises supersetted w ham curls

Seated calf raises supersetted w side crunches

Mustard-o-meter: 7/10
 
DB bench
20*10
28*10
34*10
40*10*3

Bench (tng)
60*10
80*10
90*10
100*9+F

Front raises
14kg*10*3
(+2 dropsets)

Low cable flies
(Some)

Mustard-o-meter: 7/10
 
DL
60*5
100*5
120*5
140*5
160*3
175*4*4 -belt-

DB flies
16*8
20*8
26*8*2

Low cable flies supersetted w wall deadlifts

Ham curls supersetted w standing calf raises

Laying leg raises supersetted w side crunches

Mustard-o-meter: 7.5/10
 
Paused SOHP
40*5
50*5
60*5
70*5
72.5*5
75*5
75*5
75*4 (caught a headrush on the first)
75*4 (plain out of juice)
50*10
50*10
50*8

Gotta start maining this list again. Accessories arent doing me any favors here.

Squat
60*10
100*10*3

Front raises
14*10*3

BTN press
40*8*3

Side raises supersetted w tricep extensions

Mustard-o-meter: 7/10
 
Pullups
BW*7*2
+15kg*7*4
BW*12*2

Paused bench
60*5
70*5
80*5
90*5
100*5
110*5

Reverse DB flies
5kg*10*2
9kg*10*3
(+ dropset)

Concentration curls
(Bunch)

Mustard-o-meter: 7.5/10
 
Squat
60*5
100*5
120*5
140*5
165*5*5 -belt-
120*15

Pullups
BW*10*3

Ham curls supersetted w standing calf raises

Abs complex

Mustard-o-meter: 7.5/10
 
Paused bench
60*5
75*5
90*5
105*5
115*5*3

Dips
BW*10
+15kg*10*3

SGSLDL
60*5
90*5
110*5
90*5

Front raises
14*12*3

DB flies
14*10
20*10*3

Tricep extensions complex

Mustard-o-meter: 7/10
 
Bent-over barbell rows
40*10
50*10
60*10*3
50*10
40*10

One-armed cable rows
(Some)

DB shrugs
40*15*4

Side raises
10*12*4
(+2 dropsets)

Concentration curls
16*10
16*10
16*8
14*10
14*8
12*8*3 (hammercurls)

Rear DB delt flies
(Some)

Mustard-o-meter: 7/10
 
DL
60*5
100*5
120*5
140*5
160*5 -belt-
180*5*3 -belt-

DB flies
14*5
20*5
24*5
28*5*3

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

Ham curls supersetted w leg raises

Side crunches

Mustard-o-meter: 7.5/10

Excellent session considering overall chaotic life circumstances!
 
Paused seated DB press
20*8
24*8
28*8
32*8*3

Front raises
14*10*3
(+ dropset)

Pullups
BW*12
BW*11
BW*11
BW*10

Side raises
10*12*3
(+ dropset)

Concentration curls
(Bunch)

Tricep extensions
(Bunch)

Mustard-o-meter: 7/10
 
Squat
60*5
100*5
120*5
140*5
160*5 -belt-
170*3 -belt-
175*3*4 -belt-
175*5 -belt-

DB rows
42*15*3

Cable rows supersetted w leg extensions

DB rear delt flies
(Some)

A bit of abwork

Mustard-o-meter: 7.5/10

Felt like hamburgerpatty at the onset but eventually turned into the mallet pounding it
 
Last edited:
DB front raises
10kg*10
14kg*10
16kg*10*3
(+ dropset)

DB flies
14kg*8
18kg*8
22kg*8
26kg*8*3

Incline cable flies
(Some)

Dips
BW*10
+20kg*8
+20kg*7
+20kg*7
BW*10

Paused bench
60*5
70*5
80*5
90*5
100*5
100*5
100*4+F

Mustard-o-meter: 7/10

Building the weak bench links. Gonna do this for a while. Puts the last whiffed rep into perspective!
 
SLDL
60*5
100*5
120*5
140*5*4 -belt-

Pullups
BW*5
+10kg*5
+20kg*5*3
BW*5*3 (upper partials)

Seated ham curls
50*10*4

Low back extensions
(Some)

Concentration curls
(Bunch - both supinated and hammergrip)

Treadmill
1.5km @ 12kmh

Mustard-o-meter: 7/10

Didnt feel like a million bucks heading in due to a bum right hip and lacking sleep, but left the gym feeling refreshed. Cold showers are the shit.
 
Paused SOHP
40*5
50*5
60*5
70*5
75*3
80*3*5

Absolutely necessary to do more or these, cuz it felt like shaking the rust out of the wheels. Each workset felt progressively better than the last.

Paused squat
80*10
100*10
120*10

Side raises supersetted w various triceps extensions

Right shoulder and pec rehab

Treadmill
1.75km in 8:25 (1050m @ 12kmh, 700m @ 14.5kmh)

Mustard-o-meter: 7.5/10

Felt good to gain momentum on the press!
 
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