Abducted by robots

Benchpress
60kg x 10
90kg x 6
90kg x 5
90kg x 5
90kg x 4
90kg x 5
60kg x 10

Seated cable-row (30 second rests)
72kg x 12
72kg x 12
72kg x 12
72kg x 12
72kg x 12

Bickering and ball-pain popped my motivation to go for deadlifts or squats.
 
^cheers mate!

Paused SOHP
40*5
50*5
60*5
70*5
80*2
85*3+F
85*3
85*3
65*10 (10RM?)
65*9
60*10 (tng)
60*7 (tng)

Paused DB flies
12.5*10
15*5
17.5*5
20*5
22.5*4 (fairly ugly and slow reps)
17.5*8
17.5*8
17.5*6

Lat raises
10kg*12
12.5kg*10
12.5kg*10
12.5kg*7
10kg*10

Front raises
10kg*10
12.5kg*8
12.5kg*7
12.5kg*7
10kg*12

Seated cable rows (hammergrip)
75kg*12*2
75kg*10
68kg*10

Strict form too ayyyyy

SLDL
60*5
100*5
120*5
140*5
150*5*2 -belt- (form is a bit off)

Mustard-o-meter: 6.5/10

Bit bummed about the whiffed 4 on the SOHP and head was a bit foggy, but I punched the clock and performance was OK.

Other:
- 2hr30min
- cup of tea
 
SOHP
40kg x 10
55kg x 5
55kg x 3
55kg x 5
55kg x 3
55kg x 5
55kg x 3
40kg x 7

^This session was weird.

Squats
60kg x 10
100kg x 5
100kg x 5
100kg x 5
100kg x 4
100kg x 4
60kg x 10
 
Morning weight: 100.3kg

Squat
60*5
100*5
120*5
140*5
160*5
180*2 -belt-
190*5 -belt- (tied 5RM!)
160*12 -belt-
160*5 -belt- (paused)

Steel plates, olympic bar.

Paused pullups
BW*5
+15kg*5
+20kg*5
+25kg*5
+25kg*4F
+20kg*6
BW*10

Benchpress (feet up, tng)
60*5
80*5
100*5
110*5
120*2+F

SLDL
60*8
100*8
120*8
140*8

Mustard-o-meter: 7.5/10

Other:
- 3hr session
- cuppa T
 
5k jog.

Definately feeling better.
 
Morning weight: 103.5kg

Paused DB flies
12.5*10*2

Paused Benchpress
60*5
70*5
80*5
90*5
100*5
110*5
120*4*3
100*8
100*5

Paused DB flies
15*8
17.5*8
20*8
20*6

Standing DB skullcrushers
32.5kg*12
32.5kg*10
32.5kg*6
27.5kg*6

Short rest!

Double handjob
10kg*12*4

Tricep rope pulldowns
(bunch)*6

DB curls
20kg*10
20kg*8
20kg*7
20kg*5

EZ-curls
(bunch)*5

Squat
60*10
100*10
120*10
140*10

Mustard-o-meter: 8/10

Other:
- 2hr30m session
- cuppa tea

 
Really nice benching, brohammad.

What have you eaten to go from 100.3kg to 103.5kg in 4 days??
 
^ Will hold that in regard.

Had a rough couple of days with my relationship - my head's been in a blur and I haven't eaten well.

Pullups
11, 4, 5, 5, 3

Alternated with

Pushups
5x20 (plus forty from when I woke up for a grand total of 140)
 
Flash_Monsta said:
Really nice benching, brohammad.

What have you eaten to go from 100.3kg to 103.5kg in 4 days??
Click to expand...

Thanks m8. Small children. Plural.





















Nah, it's waterweight. Underslept = stress = flab. T'was a fun weekend doe!

chart
 
Yesterday's harvest:

5k jog

Feeling somewhat good now.



Today's harvest:

Benchpress
60kg x 12
90kg x 5
90kg x 5
90kg x 5
90kg x 4
90kg x 4
60kg x 10

Deadlifts
60kg x 12
90kg x 10
110kg x 7

^Interrupted by security doing the final sweep in the communal gym.

Pullups
8, 5, 4, 2
 
SLDL
60*5
100*5
120*5
140*5
160*2 -belt-
165*1 -belt- NEW 1RM!
170*1*2 -belt- NEW 1RM! (second single was super slow but form was on point)
160*3 -belt- (last rep was super slow and hit the low back more than hammies)
150*5 -belt-

BB shrugs
170*17*3 (pulled off floor)

DB rows
50kg*20*2

Paused SOHP
40*5
50*5
60*5
70*5
80*4
85*3 (slow as fuck and ugly, but it did go up!)

Feels good to hit a triple at that weight on an "accessory day".

Squat
70*10
110*10
130*10
150*15 -belt- NEW 15RM!

First session with SBD knee sleeves! Squats feel a whole lot tighter, and there's zero knee-creaking. Good shit.

Mustard-o-meter: 8/10

All in all a good session. Backing off on the deadlft is humbling, but I know it's gonna pay off big in the long run.

Other:
- 2hr40min session
- cuppa T
 
5k jog


and later...


Benchpress
60kg x 12
90kg x 7
90kg x 4
90kg x 4
90kg x 3
90kg x 2
60kg x 12

Bent-over barbell row
60kg x 7
60kg x 7
60kg x 7
60kg x 7
60kg x 7

SOHP
60kg x 3
60kg x 2
60kg x 2
55kg x 4
55kg x 4

^Question about this one - is it feasible to perform so few reps and still gain?

Seated cable row
72kg x 20
(30sec rest)
72kg x 20
(30sec rest)
72kg x 10
(15 sec rest)
72kg x 10
 
Paused SOHP
40*5
50*5
60*5
70*5
80*3
85*2
90*1
92.5*1
95*F
80*5 (issues with stabilisation on the way up on last reps, but it's just a focus issue)
80*4
67.5*7
60*10 (tng)
60*7 (tng)

Gotta put more reps in at 85kg+ to strengthen my rack position. 80kg is all but mastered by now.

Paused DB flies
12.5*10
15*10
17.5*10
20*7
20*6
20*5

Lat raises
10*12
12.5*12
12.5*8
12 5*7
10*8

Front raises
10*12
12.5*8*2
10*8

SLDL
60*5
100*5
120*5
140*5
160*4 -belt- NEW 4RM!

Mustard-o-meter: 7.5/10

Good session, but headrushes on the press took me out of rhythm.

Other:
- 2hr30m session
- 2tbsp coffee
 
A hundred pushups

5 minutes of 12km/h warmup on the treadmill.

Deadlifts
60kg x 10
110kg x 7
110kg x 7
110kg x 7
110kg x 7
110kg x 7
60kg x 10

Seated dumbell bicep curls
20kg x 6
20kg x 5
20kg x 5
20kg x 5
20kg x 5

^My right shoulder (anterior deltoid) popped like a street-dancer for every rep with the standing barbell curls I usually do. I'm not fucking my shoulder up out of pigheadedness. Switched to these after two reps.
 
Seated cable row
72kg x 20
(30 second rest)
72kg x 20
(30 second rest)
72kg x 20

Benchpress
60kg x 12
60kg x 12
100kg x 2
100kg x 2
100kg x 1
100kg x 2
90kg x 3
90kg x 2
60kg x 12

Bent-over barbell row
60kg x 7
70kg x 4
70kg x 4
70kg x 4
70kg x 3
60kg x 5
 
T 160 x 12 is doing it for me!

Golv, I put this in my log but it's better suited here. This woman is something else...
10534540_1087443554622042_6419883457661977168_n.jpg
 
Yesterday's harvest:

SOHP
60kg x 5
60kg x 5
60kg x 5
60kg x 3
60kg x 3
50kg x 5
50kg x 5

Squats
60kg x 10
60kg x 10
90kg x 7
100kg x 4
100kg x 3
90kg x 7
60kg x 10

Seated cable rows
72kg x 20
(30 sec rest)
72kg x 10
(30 sec rest)
72kg x 15
(30 sec rest)
72kg x 10
(10 sec rest
72kg x 5

^ Last one was a pain. Right shoulder still bothering me.
 
^hehehe ty Flash

OT, I fucking love you. If I'd have seen that pic before today's session.....

Squat
60*5
100*5
120*5
140*5
160*5
180*3 -belt-
200*5 -belt- NEW 5RM!
160*14 -belt- NEW 14RM!

Paused pullups
BW*5
+15kg*5
+20kg*5
+25kg*5
+30kg*3
+30kg*2+F (couldnt quite clear the bar)
+15kg*6 (maybe 7, lost count)
+15kg*6
BW*9

Benchpress (tng, feet up)
60*10
70*10
80*10
90*10
100*9+F (got pinned and bailed out)
90*10

Deficit leg raises
12*3

Mustard-o-meter: 9/10

Squats surprised the fuck out of me.

Other:
- 2hr 30min
- 2tbsp coffee

[Yt]DxpVEnfpQRU[/MEDIA]
 
Deadlifts
60kg x 10
90kg x 7
120kg x 4
120kg x 4
120kg x 4
120kg x 2
120kg x 2
110kg x 4
110kg x 4
60kg x 10

Seated bicep curls
22kg x 5
22kg x 4
22kg x 4
22kg x 3
22kg x 3

And some external rotation cable excercises for my messed-up shoulder. Its not my anterior deltoid - it's the pectoral insertion.
 
Paused DB flies
12.5kg*10*2

Paused BP
60*5
80*5
90*5
100*5
110*5
120*2
125*2+F (fuck. One of those days I guess)
125*2
127.5*1+F (fuck balls)
110*5
110*4

Paused DB flies
15kg*10*2
17.5kg*8

GYM BRO TANDEM TRICEP/BICEP BLASTER COMMENCES!

Standing DB skullcrushers
32.5kg*12*2
32.5kg*10
32.5kg*7
27.5kg*9

Double handjob
12.5kg*10
12.5kg*10
12.5kg*9
12 5kg*8
10kg*12

Laying DB skullcrushers
27kg*8
27kg*8
27kg*6
27kg*7

Tricep rope extension
36kg*10
36kg*8
32kg*10
32kg*10
27kg*10
27kg*10

DB curls
20kg*10
20kg*10
20kg*8
20kg*8
20kg*7

EZ-curls
37kg*10
37kg*8
37kg*6
32.5kg*8
32.5kg*8
32.5kg*7
27kg*10
27kg*8
27kg*8

Seated cable rows
68kg*10*6

GYM BRO TANDEM TRICEP/BICEP BLASTER CONCLUDES!

40 sets of combined tricep and bicep burning madness!!!

Mustard-o-meter: 7/10

bench kinda sucked a bag of dicks but I got swole by the end of it so plus minus zero. Gave my lower body and back some rest.

other:
- 2hr40m session
 
5k jog

Felt real good.
 
Morning weight: 103.8kg

SLDL
60*5
100*5
120*5
140*5
160*3*3 -belt-

Warning: Tried a fourth triple at 160kg but my right hamstring very tacitly went PING when setting up the first rep. Fuck that!

BB shrugs (from rack)
180*15
180*14 (grip fault)
180*12 (grip again)
180*12
160kg*18

DB rows
50kg*20*2

Paused SOHP
40*5
50*5
60*5
70*5
75*5

Squat
60*10
100*10

Mustard-o-meter: 7/10

OK performance. Head ended up being a bit scattered, neglected my stretching too.

Other:
- 2hr session
- 2tbsp coffee
 
Bent-over barbell rows
60kg x 7
70kg x 7
70kg x 5
70kg x 5
70kg x 5
70kg x 5
60kg x 7

Tried benchpress. Right pectoral hurt. Tried SOHP. Right pectoral hurt again. Tried squats. Abdominal wall burned. I'm officially going to give my pectorals a week off - so no benchpress, no SOHP, no barbell curls or pushups - basically anything that rubs against the pectoral insertion. :/

Bent-over tricep extension
45kg x 15
45kg x 10
45kg x 9
45kg x 9
45kg x 9

And some external rotation assistance excercises for the teres minor - the pectoral soreness went down after I did a tour last workout. This will be a future staple.
Some standing tricep extensions to round things off.
 
Squats
60kg x 10
100kg x 5
105kg x 1
100kg x 5
100kg x 2
90kg x 6
90kg x 5
60kg x 10

Seated bicep curls
22kg x 6
22kg x 5
22kg x 5
22kg x 3
22kg x 3

5 sets of external rotation in cable, for the rotocuffies.

Havent used the pectoral in any excercise since last entry. Will see if the benchpress will have me tomorrow.
 
Looks like I won't be gaining on the bench for a while. Managed to get this out before the shoulder told me to stop.

Benchpress
60kg x 10
60kg x 10
90kg x 4
90kg x 3

Bent-over barbell rows
60kg x 10
70kg x 7
70kg x 7
70kg x 7
70kg x 6
70kg x 6
60kg x 8

And assistance excercises for the rotocuffies. (lurb <3)
 
Deadlifts
60kg x 10
120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5
60kg x 10

Seated hammercurls
22kg x 5
22kg x 5
22kg x 5
22kg x 4
22kg x 3 (right arm 2)

Standing tricep cable extensions
45kg x 10
45kg x 8
45kg x 8
45kg x 8
45kg x 7
 
chart


Paused SOHP
40*5
50*5
60*5
70*5
80*3
85*3*5
70*7*2
60*8 (tng)

Feels significantly lighter than last time I did this many triples at this weight which was ~18 months ago, and this is on an off-day following a good buzz and a couple of hours of sleep deficit in a week littered with sleep deficit. /smug-pepe.jpg

Lat raises
10kg*12*4

Front raises
10kg*12

Heading to the range tomorrow, dont wanna fatigue my shoulders too much.

Pullups
BW*8*4

Squat
60*10
100*10
120*10

Mustard-o-meter: 7/10

Very good session considering my sleep schedule all week has been royally fucked up and that I was thoroughly buzzed/borderline drunk yesterday.

Other:
- 2hr session
- cuppa black tea
 
5k jog.

Old boy still has it.
 
Squat
60*5
100*5
120*5
140*5
160*3
180*2
200*1 -belt-
210*1 -belt-
215*1 -belt- NEW 1RM!
220*1 -belt- NEW 1RM!
170*12 -belt- NEW 12RM!

Yup.

Paused pullups
BW*5
+15kg*5
+20kg*5
+25kg*5*3
+15kg*7

Paused DB flies
12.5kg*10*2

BP (feet up)
60*5
70*5
80*5
90*5
100*5
110*4 (shaky 4th so I racked it. dont need more failed bench reps)

SLDL
60*10
100*10

Right hamstring still feeling sore, thus just a few reps to bleed it through.

Mustard-o-meter: 9/10

Sweet.

Other:
- 2hr 40m session
- cuppa black tea.

 
Deadlifts
90kg x 10
132.5kg x 3
132.5kg x 3
132.5kg x 2
120kg x 4
120kg x 4
90kg x 10

Bent-over barbell rows
60kg x 10
75kg x 4
75kg x 4
75kg x 4
70kg x 5
70kg x 5
60kg x 10
 
Good bloody squatting. 3 PR's in a session is not to be sniffed at.
 
Something's up with my right hip. The abductors hurt when pushing out of the hole on the squats. Atleast no trouble with the abdominal wall, but it's keeping me from the higher weights. :/

Squats
60kg x 10
90kg x 7
90kg x 5
60kg x 10
60kg x 10
60kg x 10

Seated cable row
72kg x 20
(30s rest)
72kg x 20
(30s rest)
72kg x 10
(20s rest)
72kg x 10

In other news, weighted pullups are great. Started off with it today, 15kgs strapped to my back. The big surprise came when I took the backpack off, those final sets were fast and explosive - didn't think that the effect would kick in so fast.

Pullups
+15kg - 4, 2, 2
BW - 5, 5
 
Ridiculous. The 170x12 has to put you north of 250kg (at least by calc), lyckönskan.
 
Deadlifts
90kg x 10
135kg x 4
135kg x 3
135kg x 2
120kg x 4
120kg x 4
90kg x 10
 
^Thank you both, gents!

Morning weight: 101.3kg

Paused DB flies
12.5*10
15*10

Paused BP
60*5
70*5
80*5
90*5
100*5
110*3
120*2
130*2 NEW PAUSED 2RM AND PAUSED MAX!
130*1*3 (slamming singles in to establish a bridgehead at 130)
110*5*2

Paused DB flies
15*10
17.5*10*2

Standing DB skullcrushers
35kg*10*3

Double handjob
12.5kg*10*3
15kg*10*2

DB curls
22.5kg*8
22 5kg*8
22.5kg*7
20kg*9
20kg*8

EZ-curls
37kg*10
37kg*9
37kg*7
32kg*9

SLDL
60*5
100*5
120*5
140*5
150*3 (felt a cramp-like burning session in the right hammy that exacerbated when I pushed the hip back for the fourth rep. Gotta chill for a bit more)

Treadmill
10 min, 1.8km

Just bleedthrough

Mustard-o-meter: 8/10

Very good session across the board.

Other:
- 3hr session
- cuppa black tea
 
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