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Treadmill 2km @ 9.5kmh Leg extensions 70*10*5 ... supersetted w tib raises (BW*12*5) Ham curls 45*8*3 35*10*2 Side crunches BW*10*3 Paused squat 60*5 100*5 140*5*3 One-armed DB rows 45*12*3 Kelso shrugs 65kg*10*5

Outdoor gym session Paused dips BW*5*3 Paused chins BW*5*3 Afternoon gym session DB Lu raises (five sets) Paused chins BW*7 BW*7 BW*6 BW*6 BW*5 Alternating DB curls 15*10*5 DB side raises 7kg*12*4 DB front raises 7kg*12*3

Treadmill 2km @ 9.5kmh Laying Lu raises (three sets) Paused DB flies 12.5*12 15*12*3 Standing cable incline flies (five sets) Cable shoulder adductions (four sets) DB skullcrushers 27.5*12*5 Back extensions BW*12 +10kg*12*3 ... supersetted w cossack squats (+12kg kettlebell*5*4) Leg...

Treadmill 2km @ 9.5kmh Paused laying deficit leg raises (BW*10*3) supersetted w cossack squats (+10kg*8*3) Horizontal leg press (two sets) Paused DL 60*5 (paused RDL) 100*5 (paused RDL) 100*3 140*3 160*3 180*3 200*1 140*5 (paused deficit RDL) Paused chins BW*7*3 BW*5 Back extensions...

Treadmill 2km @ 10.5kmh T-bar rows +20kg*10 +40kg*10 +50kg*10*5 Paused DB flies 5kg*8 10kg*8 15kg*8 17.5kg*8*3 Tempo plate OH raises 15kg*8*5 Too little sleep the past few days, ran out of juice mid-session. Gonna prioritize reducing stress for a bit.

Thank you. I'm probably used to ketosis, which likely contributed to why hunger pangs weren't an issue. Treadmill 2km @ 11kmh DB Lu raises (two sets) Paused seated DB press 15*8 20*8 25*10*3 DB side raises 10*10*5 Cossack squats +10kg outstretched*7*5 Side crunches BW*10*3

Yesterday's pre-breakfast weight: 96.7kg Treadmill 2km @ 10.5kmh Leg extensions 60*10 70*10*6 Ham curls 40*8 50*7*3 35*10*3 Back extensions (tempo) BW*10*3 ... supersetted w laying side leg raises (BW*10*4) Paused squat 60*5 100*5 120*3 140*5*3 T-bar rows +20kg*10 +40kg*10*6 Light...

Outdoor session Paused pullups, paused pistol squats and paused dips superset (BW*5*3) Gym session DB side and front raises and concentration curls superset (three sets) One-armed tricep extensions (bunch) In the middle of an Orthodox Easter three day fast, so I'm just getting some...

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)