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Treadmill 2km @ 10kmh Shoulder warmup (some laying Lu raises, paused DB flies and band work) Paused incline DB press 15*8 22.5*8 30*8 40*8*3 Tried doing some DB flies but cut that short because my right elbow popped. One-armed tricep extensions (bunch) Paused squat 60*10 80*10 100*10*3...

My two cents, for what it's worth. I remember dropping a weight on my foot a couple of years ago, just when I had finally got the ball rolling with my training routine after a lengthy period of irregular activity. What surprised me was that within five seconds of it happening, instead of...

Intra-workout weight: 99.7kg DOUBLE DIGITS NOW, BABAAAAAY!! Treadmill 2km @ 10kmh Hip, core and leg warmup Paused deadlifts 70*5 (paused RDL) 70*5 (SGDL) 70*5 110*5 150*5 190*3*3 -belt- Elevated (25+20kg plate) lunges BW*10*3 Side crunches (supersetted w tib raises) BW*12*3 Pullups...

Treadmill 2km @ 10kmh DB rows 45*10*5 Focusing on TUT and eccentric stretch. Paused DB flies 5*8 10*8 15*8 20*8*3 Chest-supported row machine 65*10*3 52*10*2 Paused dips BW*12 BW*12 BW*11

Bruh, you're just churning out bench PR's left and right. Well done!!

Treadmill 2km @ 10kmh Shoulder warmup Paused SOHP 40*8 50*8 62.5*8*3 Paused deficit DB deadlifts 45kg(each hand)*10*3 Nice stretch in the bottom! DB side raises 10kg*12*5 Ham curls 40*10*4 Side crunches BW*10*3

Treadmill 2km @ 10kmh Back extensions supersetted w laying leg raises (with overhead plate hold) (Three sets) Leg extensions 50*10 60*10*5 Glute pullthroughs (five sets) Paused squat 40*5 60*5 80*5 100*5 120*5 140*5*3 Seated cable rows 70*12 80*10*3 70*12 DB hammer curls 17.5*10*3 15*10*3...

Intra-workout weight: 100.6kg Treadmill 2km @ 10kmh Pullups BW*5 (paused) BW*10*5 Did touch-and-go-reps as I haven't done them in a while and I wanna for a bodyweight PR at the end of the cut. Paused SOHP 40*10 50*10*3 DB side raises 10kg*10*5 Alternating DB curls 20kg*8 17.5kg*10*3...

Treadmill 2km @ 10.5kmh Shoulder warmup Paused bench 60*5 80*5 100*8*5 Paused DB flies 11*5 15*5 20*5 25*5*2 Paused squat 60*5 100*5*5 120*5*3 Nailed the form by the third 100-set. Carry more of the weight with your arms to engage the traps, then clench the glutes and quads initially to...

Treadmill 2km @ 10kmh Hip and core warmup Paused deficit RDL 60*5 100*5 140*8*3 Ham curls 40*10*2 30*10 Paused pullups BW*5*5 Side crunches BW*10*2

Morning weight: 100.9kg Treadmill 2km @ 9.5kmh One-armed DB rows 45*15*3 Chest-supported row machine 60*10*4 Paused incline DB press 20*8 27.5*8 35*12*3 Alternating DB curls 17.5*10*3 Pec flies machine (five sets) Rear delt flies machine (five sets)

Treadmill 2km @ 9.5kmh No left calf pain. Paused seated DB press 12.5*5 17.5*5 22.5*5 27.5*10*3 DB side raises 10kg*10*5 DB skullcrushers 30kg*12*3 Back extensions supersetted w laying leg raises (three sets)

Treadmill 2km @ 9kmh No left calf issues whatsoever. Leg, core and hip warmup Squat 60*5 (paused) 80*5 (paused) 100*5 (paused) 120*5 (paused) 150*8*3 Paused dips BW*10*4 Paused DB flies 5kg*8 12.5kg*8 17.5kg*8 22.5kg*8*3 Some one-armed tricep extensions

...pace (8-10kmh) Left calf held up for 8kmh, so I slowly increased speed, until reaching 10kmh in less than half the total. Sweet. Paused pullups BW*10*5 Paused SOHP 40*10 50*10 55*10*3 Slight right elbow tinge during the worksets that disappeared when focusing on hard grip tension and...

...but managable. Will do 8.5 or 8 kmh next time to get some blood flowthrough, but prioritizing it healing up 100%. Shoulder warmup Paused bench 60*5 80*5 90*5 100*8*4 100*7 Squat 60*7 (paused) 100*10*3 Paused DB flies 11*10 15*10 20*10 20*10 20*8 Deficit leg raises supersetted w side...

Morning weight: 101.3kg Stairclimber 10min @ level ~11 Core and leg warmup DL 60*7 (paused RDL) 100*7 (paused RDL) 100*7 140*5 170*10 (AMRAP) Paused pullups BW*10*3 Alternating DB curls (17.5*10*3) supersetted w ham curls (40*10*3) and leg extensions (50*10*3)

Yesterday's session Treadmill 0.7km @ 9.5kmh Had to cut it short due to left calf pain. Stairclimber 10 min @ level 12 Seated cable row 60*12 70*12 80*12*3 Allowing myself to assist in rowing the weight, contracting at the top and slowly releasing. Brings a much better stretch than the...

Stairclimber 10mins @ level 12 Paused SOHP 40*8 50*8 62.5*8*3 Paused deficit RDLs 60*10 100*10*3 One-armed tricep extensions (bunch) Ham curls supersetted w leg extensions (four sets) Laying deficit leg raises (BW*12*4) supersetted w DB side raises (9kg*12*4)

Treadmill 2km @ 11kmh Squat 60*7 (paused) 80*7 (paused) 100*5 (paused) 120*4 (paused) 140*10*3 DB rows 42.5*15*3 Alternating DB curls 17.5*10*3 ... plus a hodgepodge of yes/no machine, ham curls and deficit leg raises

Treadmill 2km @ 9.5kmh Paused pullups BW*8*5 Paused seated DB press 15*5 20*5 25*5 30*8*3 DB side raises supersetted w tricep extensions (four sets) Snappy morning session before Easter - trying to keep the diet and training routine strong through the Holiday. Will probably do a three-day...