Abducted by robots

Discussion in 'Training Logs' started by golvmopp, Aug 13, 2010.

  1. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused SLOW seated DB press
    20*5
    25*5
    30*5*3
    30*4
    30*3

    Slow paused SOHP
    40*5
    50*5
    60*5
    60*5
    60*4

    Front raises supersetted w tricep extensions

    Side raises supersetted w tricep extensions

    Multi-mode rope trainer

    Treadmill
    3km @ 11.2kmh (16:07, 231kcal)

    Mustard-o-meter: 7/10

    Trying out slow reps to find weak spots and improve mind-muscle connection.
     
  2. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Morning weight: 96.1kg

    Seated cable hammer row (slow)
    68*10*5

    Seated supinated cable row (slow)
    55*10*4

    Rear delt flies machine

    Alternating DB curls

    Concentration curls

    Treadmill
    3.6km in 17:50 (290kcal)

    Mustard-o-meter: 8/10
     
  3. golvmopp

    golvmopp Always outnumbered, never outgunned

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    12/11/17

    SLDL
    60*5
    100*5
    120*5
    140*5
    150*5*3 -belt-

    Paused SLOW squat
    60*5
    100*5
    110*5
    100*5

    Ham curls dropsets

    Hanging leg raised supersetted w cable crunches
     
  4. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused slow incline DB press
    20*5
    25*5
    30*5
    35*5
    37.5*5*4
    30*5*3

    DB flies
    20*10
    20*10
    20*8

    Front raises supersetted w pec flies machine

    Side raises supersetted w tricep extensions

    Multimode rope trainer
    175kcal

    Mustard-o-meter: 6.5/10
     
  5. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Slow pullups
    BW*10*3

    BTN lat pulldowns
    55*10*3
    (+ 2 dropsets)

    Rear delt flies machine supersetted w hammercurls

    Cable hammercurls

    Concentration hammercurls

    Multimode rope trainer
    150kcal*2

    Treadmill
    3km in 15:18 (235kcal)

    Mustard-o-meter: 7/10

    Terrible start, strong finish.
     
  6. golvmopp

    golvmopp Always outnumbered, never outgunned

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    17/11

    Squat
    60*5
    100*5
    120*5
    140*5
    155*10 -belt-
    155*10 -belt-
    155*9+F -belt-

    SGSLDL
    60*7
    100*7
    120*5

    Leg extensions

    Hanging leg raises supersetted w cable crunches

    Laying leg raises

    Treadmill
    3.5km @ 11.2kmh (18:48, 270kcal)

    Mustard-o-meter: 7/10
     
  7. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    75*4+F
    70*5*3

    BTN press
    40*7*5

    Dips
    BW*7*5

    Let's see if we can make these a staple. Some minor shoulder pain.

    Front raises supersetted w tricep extensions

    Side raises supersetted w tricep extensions

    Multimode rope trainer
    125kcal*2 (5/7 resistance)

    Treadmill
    3.1km in 16:08 (245kcal)

    Mustard-o-meter: 7/10

    Shit strength on the press, but it's the last week of my cut so I'll give it a pass. Good cardio though!
     
  8. golvmopp

    golvmopp Always outnumbered, never outgunned

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    DB rows
    50*12*3

    Seated cable row
    61*12*5

    Rear delt flies machine

    Alternating DB curls

    Cable curls

    Concentration curls

    Treadmill
    3.5km in 16:39 (282kcal)

    Mustard-o-meter: 7.5/10
     
  9. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Morning weight: 95.6kg

    DL
    60*5
    100*5
    140*5
    170*7*3 -belt-

    Paused slow squat
    60*5
    100*5
    120*5*3 -belt-

    Ham curls supersetted w hanging leg raises

    Cable crunches supersetted w laying leg raises

    Treadmill
    3.5km @ 11.2kmh (18:48, 270kcal)

    Mustard-o-meter: 8/10
     
  10. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused bench
    60*5
    70*5
    80*5
    90*5
    100*5
    105*5*3

    Incline DB press
    35*8
    35*8
    35*7

    Front raises supersetted w pec flies machine

    Side raises supersetted w tricep extensions

    Mustard-o-meter: 6.5/10
     
  11. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused squat
    60*5
    100*5
    120*5
    140*5*3 -belt-
    100*5*3 -belt- (REALLY FUCKING SLOW)

    Leg extensions

    Hanging leg raises supersetted w cable crunches

    Treadmill
    3.2km in 16:38 (250kcal)

    Mustard-o-meter: 6.5/10
     
  12. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused seated DB press
    20*5
    25*5
    30*5
    32.5*5*3

    Paused slow SOHP
    40*5
    50*5
    60*5*2

    BTN press
    40*7*3

    Front raises supersetted w tricep extensions

    Side raises supersetted w tricep extensions

    Treadmill
    3km in 15:05 (237kcal)

    Mustard-o-meter: 7.5/10

    Easing back into training now that the cut is over. Will be taking it slow to start things off - gonna reverse diet for a few months to give my metabolism time to catch up.
     
  13. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Now that I'm no longer at a deficit I'll be tracking weights on the accessory lifts for a little while to log progress

    DB rows
    50*10*3

    Seated supinated cable row
    61*12*3 (plus a couple of dropsets)

    Rear delt flies machine
    54*10
    61*10
    68*10
    75*10
    68*10
    61*10

    Preacher curls
    30*10*3

    Symmetry complex
    (Right-side curls and diagonal raises, left side rear delt)

    Mustard-o-meter: 7/10
     
  14. golvmopp

    golvmopp Always outnumbered, never outgunned

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    SLDL
    60*5
    100*5
    120*5
    140*7*3 -belt-

    Slow DL
    100*5
    100*5
    110*5

    Ham curls supersetted w cable crunches
    60*10*4

    Hanging leg raises supersetted w ab crunches
    BW*12*4

    Treadmill
    3km in 13:54 (243kcal)

    Mustard-o-meter: 7.5/10
     
  15. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Incline DB press
    20*8
    25*8
    30*8
    35*8
    40*7
    40*6

    Weak, somewhat expected.

    Slow paused bench
    50*5
    70*5
    80*5*3

    Front raises supersetted w pec flies machine

    Side raises supersetted w more pec flies machine

    Treadmill
    3km in 14:57 (238kcal)
     
  16. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Pullups
    BW*10
    +10kg*10*3
    BW*7

    BTN lat pulldowns
    61*10*4

    Rear delt flies machine supersetted hammercurls
    68*10
    75*10
    82*10*2

    Symmetry complex

    Multimode rope trainer
    5min*3

    Mustard-o-meter: 8/10
     
  17. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Two days ago

    Squat
    60*5
    100*5
    120*5
    140*5
    150*10*3 -belt-

    Leg extensions supersetted w hanging leg raises
     
  18. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    72.5*5*3
    50*10*3

    Keep getting weaker on these. Diagnosing what's wrong and figured I haven't done any pumpsets in a while. They served me well before, so back in they go!

    Seated DB press
    25*9
    25*7
    22.5*7
    20*7

    Front raises supersetted w tricep extensions

    Side raises supersetted w tricep extensions

    Multimode rope trainer
    8min (max resistance)

    Machine was broken for a while, not entirely sure whether the new max is as heavy as the old max. Then again I'm eating more now than before...

    Treadmill
    3.13km @ 12.5kmh (15:00 251kcal)

    Mustard-o-meter: 7/10

    Ok performance. Good cardio!
     
  19. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
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    DB rows
    50*15*3

    DB seal rows
    20*12*3

    Seated cable rows
    61*10
    68*10*3 (+ two dropsets)

    Rear delt flies machine (supersetted w right anterior delt holds)
    68*10
    75*10*3

    Squatting cable curls
    36*10
    41*10
    45*10
    41*10
    36*10

    Concentration curls
    12.5*8*4

    Multimode rope trainer
    12min @ 6/7 resistance

    Mustard-o-meter: 7.5/10
     
  20. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    DL
    70*5
    110*5
    140*5
    160*5
    180*5 -belt-
    180*6 -belt-
    180*6 -belt-
    110*5*2 (slow deads)

    Ham curls (supersetted w hanging leg raises)
    60*10*4

    Cable curls
    Max*15*3

    Laying leg raises supersetted w crunches
    BW*10*2

    Treadmill
    3.23km @ 11.2kmh (17:25, 250kcal)

    Mustard-o-meter: 6.5/10

    Felt weak as shit on the first workset of deads. Picked up the pace as it went along.
     

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