Abducted by robots

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

  1. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Bench
    60*5
    75*10
    90*10
    100*5
    110*5
    120*5*4

    Dips
    BW*10
    +15kg*8*4
    BW*10

    DB flies
    16kg*10
    20kg*10*2

    Front raises
    14kg*10*4

    Cable flies

    Side raises
    10kg*10*3
    (+ dropset)

    Mustard-o-meter: 7/10
     
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  2. MilkManUK

    MilkManUK Brown Belt

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    Nice benching golv.
     
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  3. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Cheers mate!

    Barbell rows
    40*10
    50*10
    60*10*4
    50*10
    40*10

    BTN press
    40*12
    45*10*3
    40*10

    DB shrugs
    40kg*12*4

    DB rear delt flies
    8kg*10*4
    (+2 dropset)

    Concentration curls
    (Bunch)

    Treadmill
    3.2km

    Mustard-o-meter: BICEPS/10
     
  4. golvmopp

    golvmopp Always outnumbered, never outgunned

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    DL
    60*5
    100*5
    120*5
    140*5
    160*5*5 -belt-

    DB flies
    16*8
    20*8
    26*8*2

    Ham curls supersetted w calf raises

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

    golvmopp Always outnumbered, never outgunned

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    Seated DB press
    20*7
    24*7
    28*7
    32*7
    36*5 (got interrupted by accidentally pushing the volume on phone to max)
    36*6*3

    Paused SOHP
    40*5
    50*5
    60*5
    70*5*2

    Paused squat
    70*5
    90*5
    110*5
    130*5

    Side raises

    Laying DB skullcrushers

    Cable skullcrushers

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

    golvmopp Always outnumbered, never outgunned

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    Started the dayoff with a 4.5k jog

    Pullups
    BW*12*5

    Dips
    BW*17*3

    SGSLDL
    60*5
    100*5
    120*5*2

    Seated cable rows
    (Some)

    DB rear delt flies
    9kg*8*5
    (+ dropset)

    Concentration curls
    (BUNCH)

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

    golvmopp Always outnumbered, never outgunned

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    Yesterday

    Squat
    60*5
    100*5
    120*5
    140*5
    160*5*5 -belt-

    Get the lats back into the motion! Lats activation equals lumbar activation and stability.

    BTN press
    40*12
    45*12*4

    Barbell calf raises supersetted w laying leg raises

    Hanging leg raises supersetted w ham curls

    Seated calf raises supersetted w side crunches

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

    golvmopp Always outnumbered, never outgunned

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    DB bench
    20*10
    28*10
    34*10
    40*10*3

    Bench (tng)
    60*10
    80*10
    90*10
    100*9+F

    Front raises
    14kg*10*3
    (+2 dropsets)

    Low cable flies
    (Some)

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

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    DL
    60*5
    100*5
    120*5
    140*5
    160*3
    175*4*4 -belt-

    DB flies
    16*8
    20*8
    26*8*2

    Low cable flies supersetted w wall deadlifts

    Ham curls supersetted w standing calf raises

    Laying leg raises supersetted w side crunches

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

    golvmopp Always outnumbered, never outgunned

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    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    72.5*5
    75*5
    75*5
    75*4 (caught a headrush on the first)
    75*4 (plain out of juice)
    50*10
    50*10
    50*8

    Gotta start maining this list again. Accessories arent doing me any favors here.

    Squat
    60*10
    100*10*3

    Front raises
    14*10*3

    BTN press
    40*8*3

    Side raises supersetted w tricep extensions

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

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Pullups
    BW*7*2
    +15kg*7*4
    BW*12*2

    Paused bench
    60*5
    70*5
    80*5
    90*5
    100*5
    110*5

    Reverse DB flies
    5kg*10*2
    9kg*10*3
    (+ dropset)

    Concentration curls
    (Bunch)

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

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Squat
    60*5
    100*5
    120*5
    140*5
    165*5*5 -belt-
    120*15

    Pullups
    BW*10*3

    Ham curls supersetted w standing calf raises

    Abs complex

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

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Paused bench
    60*5
    75*5
    90*5
    105*5
    115*5*3

    Dips
    BW*10
    +15kg*10*3

    SGSLDL
    60*5
    90*5
    110*5
    90*5

    Front raises
    14*12*3

    DB flies
    14*10
    20*10*3

    Tricep extensions complex

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

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Bent-over barbell rows
    40*10
    50*10
    60*10*3
    50*10
    40*10

    One-armed cable rows
    (Some)

    DB shrugs
    40*15*4

    Side raises
    10*12*4
    (+2 dropsets)

    Concentration curls
    16*10
    16*10
    16*8
    14*10
    14*8
    12*8*3 (hammercurls)

    Rear DB delt flies
    (Some)

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

    golvmopp Always outnumbered, never outgunned

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    DL
    60*5
    100*5
    120*5
    140*5
    160*5 -belt-
    180*5*3 -belt-

    DB flies
    14*5
    20*5
    24*5
    28*5*3

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

    Ham curls supersetted w leg raises

    Side crunches

    Mustard-o-meter: 7.5/10

    Excellent session considering overall chaotic life circumstances!
     
  16. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Target rich environment
    Paused seated DB press
    20*8
    24*8
    28*8
    32*8*3

    Front raises
    14*10*3
    (+ dropset)

    Pullups
    BW*12
    BW*11
    BW*11
    BW*10

    Side raises
    10*12*3
    (+ dropset)

    Concentration curls
    (Bunch)

    Tricep extensions
    (Bunch)

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

    golvmopp Always outnumbered, never outgunned

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    Squat
    60*5
    100*5
    120*5
    140*5
    160*5 -belt-
    170*3 -belt-
    175*3*4 -belt-
    175*5 -belt-

    DB rows
    42*15*3

    Cable rows supersetted w leg extensions

    DB rear delt flies
    (Some)

    A bit of abwork

    Mustard-o-meter: 7.5/10

    Felt like hamburgerpatty at the onset but eventually turned into the mallet pounding it
     
    Last edited: Aug 17, 2018
    MilkManUK likes this.
  18. golvmopp

    golvmopp Always outnumbered, never outgunned

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    DB front raises
    10kg*10
    14kg*10
    16kg*10*3
    (+ dropset)

    DB flies
    14kg*8
    18kg*8
    22kg*8
    26kg*8*3

    Incline cable flies
    (Some)

    Dips
    BW*10
    +20kg*8
    +20kg*7
    +20kg*7
    BW*10

    Paused bench
    60*5
    70*5
    80*5
    90*5
    100*5
    100*5
    100*4+F

    Mustard-o-meter: 7/10

    Building the weak bench links. Gonna do this for a while. Puts the last whiffed rep into perspective!
     
  19. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Location:
    Target rich environment
    SLDL
    60*5
    100*5
    120*5
    140*5*4 -belt-

    Pullups
    BW*5
    +10kg*5
    +20kg*5*3
    BW*5*3 (upper partials)

    Seated ham curls
    50*10*4

    Low back extensions
    (Some)

    Concentration curls
    (Bunch - both supinated and hammergrip)

    Treadmill
    1.5km @ 12kmh

    Mustard-o-meter: 7/10

    Didnt feel like a million bucks heading in due to a bum right hip and lacking sleep, but left the gym feeling refreshed. Cold showers are the shit.
     
  20. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Paused SOHP
    40*5
    50*5
    60*5
    70*5
    75*3
    80*3*5

    Absolutely necessary to do more or these, cuz it felt like shaking the rust out of the wheels. Each workset felt progressively better than the last.

    Paused squat
    80*10
    100*10
    120*10

    Side raises supersetted w various triceps extensions

    Right shoulder and pec rehab

    Treadmill
    1.75km in 8:25 (1050m @ 12kmh, 700m @ 14.5kmh)

    Mustard-o-meter: 7.5/10

    Felt good to gain momentum on the press!
     

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