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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

Treadmill 2km @ mixed 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...

Treadmill 2km @ 8.5kmh Slowed down a bit to see how the left calf held up. Still some pain, 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...

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...

Congratulations on the second PR, homes! 💪 Good job catching your rhythm as of late!

Intra-workout weight: 102.1kg Treadmill 2km @ 9.5kmh Shoulder warmup Paused bench 60*10 80*10 90*10*5 Yes/no machine superset (Three sets) Paused dips BW*10 BW*8 BW*7 Squat 60*5 (paused) 80*5 (paused) 100*10*3 Paused DB flies 12.5*10 15*10*3 Paused DB skullcrushers supersetted w BW split...

Treadmill 2km @ 10kmh Core and hip warmup Deadlifts 60*5 (paused deficit RDL) 100*5 (paused deficit RDL) 100*5 140*5 190*4*3 -belt- Felt good to still have some oomph in the deadlifts three weeks into the cut. No hip pain after incorporating lengthy warmups and allowing the mid-back to carry...

Congrats on the rep PR on the bench! It's a great one to land! 💪

Treadmill 2km (1200m @ 9.5kmh, 800m @ 13kmh) Shoulder warmup One-armed DB rows 45*15*3 Paused incline DB bench 20*5 25*5 30*5 35*5 40*8*3 Chest-supported row machine 38.5*12 52.0*12 58.5*12*3 Paused dips BW*8*4 BW*7

Treadmill 2km @ 10.5kmh Shoulder warmup Paused SOHP 40*8 50*8 62.5*8*3 DB skullcrushers 30*10*3 One-armed tricep extensions (bunch) Plate OH front raises (SLOW) 15kg*5*4 Lu raises (slow) 5kg*7*4 Booty builder 50*8*4 My glutes are soundly asleep so I need to wake them up, OK? Pls no...

Fuuuck dude. Great job staying active!