Abducted by robots
- Thread starter golvmopp
- Start date
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
Seated DB press
20*8
25*8
30*12
30*11
30*9
Side raises
Tricep extensions supersetted w front raises
Tricep extension variation/side raise superset
Treadmill
4.5km @ 11.2kmh (24:27, 347kcal)
Mustard-o-meter: 6.5/10
20*8
25*8
30*12
30*11
30*9
Side raises
Tricep extensions supersetted w front raises
Tricep extension variation/side raise superset
Treadmill
4.5km @ 11.2kmh (24:27, 347kcal)
Mustard-o-meter: 6.5/10
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
Leg extensions
120*10
130*10*3
125*10
120*10
110*7
Ham curls
60*10
65*10
70*10
75*10
70*10
65*10
Back extensions
Deficit leg raises
Glute press
Cable crunches
Plank
Training around my limitations. Lower back should be good by next week!
120*10
130*10*3
125*10
120*10
110*7
Ham curls
60*10
65*10
70*10
75*10
70*10
65*10
Back extensions
Deficit leg raises
Glute press
Cable crunches
Plank
Training around my limitations. Lower back should be good by next week!
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
Paused incline DB press
20*7
25*7
30*7
35*7*3
35*12 (tng)
Front raises
12.5*12*3
10*10*2
DB flies
20*12*3
Side raises supersetted w tricep extensions
Treadmill
4.09km @ 11.5kmh (21:25, 318kcal)
Mustard-o-meter: 9/10
Fucking great session considering I havent eaten in six hours prior to it and went there with a couple scoops of BCAAs.
20*7
25*7
30*7
35*7*3
35*12 (tng)
Front raises
12.5*12*3
10*10*2
DB flies
20*12*3
Side raises supersetted w tricep extensions
Treadmill
4.09km @ 11.5kmh (21:25, 318kcal)
Mustard-o-meter: 9/10
Fucking great session considering I havent eaten in six hours prior to it and went there with a couple scoops of BCAAs.
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
Paused seated DB press
20*8
25*8
30*8*3
30*7 (tng)
Hard day for these.
SOHP
40*10
50*10*3
Side raises supersetted w tricep extensions
Front raises supersetted w more tricep extensions
Cable crunches, deficit leg raises and suitcase bends
Mustard-o-meter: 7/10
20*8
25*8
30*8*3
30*7 (tng)
Hard day for these.
SOHP
40*10
50*10*3
Side raises supersetted w tricep extensions
Front raises supersetted w more tricep extensions
Cable crunches, deficit leg raises and suitcase bends
Mustard-o-meter: 7/10
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
Morning weight: 97.9kg
Paused squat
60*5
100*5
120*5
130*5*3 -belt-
Low back and hips hold up.
Leg extensions
Ham curls supersetted w deficit leg raises
Glute press
Cable crunches
Low back fucked off when I did cardio in the ROW MACHINE.
Paused squat
60*5
100*5
120*5
130*5*3 -belt-
Low back and hips hold up.
Leg extensions
Ham curls supersetted w deficit leg raises
Glute press
Cable crunches
Low back fucked off when I did cardio in the ROW MACHINE.
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
Paused incline DB press
20*5
25*5
30*5
35*5
40*6*3
40*8 (tng)
Benchpress
60*10
80*10
100*8
DB flies
20*10*4
Machine pec flies supersetted w front raises
Side raises supersetted w tricep extensions
Treadmill
4.4km @ 11.2kmh (23:35, 339kcal)
Mustard-o-meter: 7.5/10
Presses were a pleasant surprise!
20*5
25*5
30*5
35*5
40*6*3
40*8 (tng)
Benchpress
60*10
80*10
100*8
DB flies
20*10*4
Machine pec flies supersetted w front raises
Side raises supersetted w tricep extensions
Treadmill
4.4km @ 11.2kmh (23:35, 339kcal)
Mustard-o-meter: 7.5/10
Presses were a pleasant surprise!
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
DL
70*5
110*5
130*5
150*5*3
Gotta work on my back activation.
Barbell back extensions
50*10
60*10
80*10
80*8
Cable crunches
Ham curls
Glute press
Leg raises
Treadmill
3.13km @ 12.7kmh (14:50, 251kcal)
Mustard-o-meter: 6.5/10
Ok session but I have to grease the groove on the deads.
70*5
110*5
130*5
150*5*3
Gotta work on my back activation.
Barbell back extensions
50*10
60*10
80*10
80*8
Cable crunches
Ham curls
Glute press
Leg raises
Treadmill
3.13km @ 12.7kmh (14:50, 251kcal)
Mustard-o-meter: 6.5/10
Ok session but I have to grease the groove on the deads.
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
Paused seated DB press
20*7
25*7
30*7
32.5*7
32.5*7
SOHP (tng)
40*10
50*10
60*7
50*5 (dropset)
40*7 (dropset)
Side raises
Standing DB skullcrushers
Lat raises supersetted w tricep extensions
Treadmill
2.75km @ 11.2kmh (14:49, 211kcal)
20*7
25*7
30*7
32.5*7
32.5*7
SOHP (tng)
40*10
50*10
60*7
50*5 (dropset)
40*7 (dropset)
Side raises
Standing DB skullcrushers
Lat raises supersetted w tricep extensions
Treadmill
2.75km @ 11.2kmh (14:49, 211kcal)
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
Paused squat
60*5
100*5
120*5
140*5*3 -belt-
140*7 -belt- (tng)
Snatch-grip stiff-legged deadlifts (SGSLDL)
60*10
80*10*3
Leg extensions
Cable crunches
Deficit leg raises
Hanging leg raises
Mustard-o-meter: 6/10
60*5
100*5
120*5
140*5*3 -belt-
140*7 -belt- (tng)
Snatch-grip stiff-legged deadlifts (SGSLDL)
60*10
80*10*3
Leg extensions
Cable crunches
Deficit leg raises
Hanging leg raises
Mustard-o-meter: 6/10
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
DB flies
12.5*10
17.5*10
22.5*10*3
Paused incline DB press
30*10
35*10
35*8
30*9
30*6
Front raises supersetted w pec flies machine
Side raises supersetted w tricep extensions
Treadmill
3.41km in 18:04 (261kcal)
Mustard-o-meter: 6.5/10
12.5*10
17.5*10
22.5*10*3
Paused incline DB press
30*10
35*10
35*8
30*9
30*6
Front raises supersetted w pec flies machine
Side raises supersetted w tricep extensions
Treadmill
3.41km in 18:04 (261kcal)
Mustard-o-meter: 6.5/10
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
Seated cable row (hammergrip and supinated grip)
DB rows
45*15*2
Rear delt flies
EZ curls
Concentration curls
Cable curls
Treadmill
3.3km @ 11.2kmh (17:43, 253kcal)
Mustard-o-meter: 7/10
Good shit considering a whole day in school and a bicycle-ridden supply run of about 12km.
DB rows
45*15*2
Rear delt flies
EZ curls
Concentration curls
Cable curls
Treadmill
3.3km @ 11.2kmh (17:43, 253kcal)
Mustard-o-meter: 7/10
Good shit considering a whole day in school and a bicycle-ridden supply run of about 12km.
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
SLDL
60*5
100*5
120*5
140*5*3 -belt-
Paused squat
60*10
100*10*3
Ham curls supersetted w cable crunches
Deficit leg raises supersetted w glute presses
Plank
Multi-mode rope trainer
Spinning
6 mins
Mustard-o-meter: 7/10
Good form, albeit the mustard was lacking. Kind of expected though!
60*5
100*5
120*5
140*5*3 -belt-
Paused squat
60*10
100*10*3
Ham curls supersetted w cable crunches
Deficit leg raises supersetted w glute presses
Plank
Multi-mode rope trainer
Spinning
6 mins
Mustard-o-meter: 7/10
Good form, albeit the mustard was lacking. Kind of expected though!
- Joined
- May 6, 2010
- Messages
- 4,321
- Reaction score
- 2,061
Paused bench
60*5
70*5
80*5
90*5
100*5
105*5*3
Felt weak but the form was on point. Great considering I havent trained the lift in a long-ass time!
Incline DB press
30*10*3
Front raises
12.5*12*3
DB flies
20*10*3
Side raises supersetted w pec flies machine
Rope climbing machine
Mustard-o-meter: 7/10
60*5
70*5
80*5
90*5
100*5
105*5*3
Felt weak but the form was on point. Great considering I havent trained the lift in a long-ass time!
Incline DB press
30*10*3
Front raises
12.5*12*3
DB flies
20*10*3
Side raises supersetted w pec flies machine
Rope climbing machine
Mustard-o-meter: 7/10
