Abducted by robots

Paused squat
60*5
80*5
100*5
120*5
140*5*5 -belt-

Got into the groove by the first workset. Absolutely essential to rehab and balance my hips tho! Also have to remind myself to wind the rack tight and keep my elbows up.

DB rows
42*15*3

Leg extensions
(Some)

Cable rows
(Bunch)

DB rear delt flies
(Bunch)

Wall deadlifts supersetted w ab work

Mustard-o-meter: 7/10
 
DB flies
14*10
18*10
22*8
26*5
28*5*3

Front raises
16*10*3
(+3 dropsets)

Incline cable flies
(Some)

Dips
BW*10*3 (paused)

Side raises supersetted w tricep extensions

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

Side raises dropset finisher

Mustard-o-meter: 6.5/10
 
Last edited:
DL
60*5
100*5
120*5
140*5
160*5
170*7*3 -belt-
140*7

Gotta slow down a bit and start minding to pull my glutes into the top end of the lift! Forgotten the cue as of late and turned my deads very lumbar and hamstring dominant due to all the stifflegged deadlifts!

Pullups
BW*11
BW*11
BW*10
BW*8
BW*5*2 (upper partials)

Concentration curls
(Bunch, plus some hammercurls)

Ham curls
(Bunch, focus on TUT and contact)

Wall deadlifts
12kg*12*4

And a tiny bit of abwork

Mustard-o-meter: 7.5/10

Very productive day, and a good session considering how much I've done prior to it!
 
Paused SOHP
40*5
50*5
60*5
70*5
80*3*5
50*10*2

Seated DB press
22*10
28*10
28*10
28*9

Side raises
12*12*3
(+2 dropsets)

Incline cable flies
(Some)

Tricep extensions
(Bunch)

Front raises
12*12*3

Treadmill
2km @ 13kmh (9:25)

Mustard-o-meter: 8/10

Great session considering I've also bicycled everywhere I've gone today.
 
Squat
60*5
100*5
120*5
140*5
160*5 -belt-
170*5*4 -belt-
130*15

That last one was agony.

Kroc rows
50*22
50*15

Seated cable row

DB rear delt flies

Abs

Pullups
BW*7
BW*7
BW*7
BW*6
BW*5

Mustard-o-meter: 7/10

Cold taffy hips. Gotta put some serious effort into softening my quads, ass, TFL and kitchen sink up.
 
Morning weight: 98.2kg

Paused dips
BW*10*3

DB flies
14*10
18*10
22*10
24*10*3

Incline cable flies

Front raises
14*12*4
(+2 dropsets)

Side raises
10*10*4
(+ dropset)

Triceps extensions galore

Paused bench
60*10
70*10
80*10
90*8
80*9
80*10 (tng)

Mustard-o-meter: 7/10

Cutting down on the percentages due to feeling fatigued as of late.
 
DL
60*5
100*5
120*5
140*5
160*5
180*5*3 -belt-
140*10

Seated ham curls supersetted w abs complex
(Bunch)

Wall deadlifts
16kg*10*4

Pullups
BW*10*5

Concentration curls
(Bunch)

BTN pulldowns
(Some)

Mustard-o-meter: 7.5/10
 
Last Friday:

Paused seated DB press
20*8
24*8
28*8
32*8*3
32*7

Paused SOHP
40*5
50*5
60*5
70*5*3
50*9
50*7

Side raises
12*10*3
(+ dropset)

Front raises
12*10*3
(+ dropset)

Tricep extensions

Incline cable flies
(Some)

Mustard-o-meter 7.5/10

Good performance on the seated DB press! Surprisingly good pop at the bottom!
 
Squat
60*10
100*10
120*10
140*10
150*10*3 -belt-

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

Seated cable row
(Bunch)

DB rear delt flies
(Bunch)

Slow pullups supersetted w wall deadlifts

Abs

Mustard-o-meter: 8/10
 
Paused bench
60*5
70*5
80*5
90*5
100*5
110*5*3
90*15 (tng)
90*10 (tng)

Paused Dips
BW*8*2
+10kg*7*2
BW*10 (tng)

DB flies
14*10
18*10
22*10*2

Front raises
12*12*4
(+ dropset)

Incline cable flies
(Some)

Side raises
10*10*3
(+ dropset)

Treadmill
2km @ 13.5kmh (9:04, 147kcal)

Mustard-o-meter: 6.5/10

Bench felt lackluster and my shoulder and hip asymmetry feels worse than it's been in a long time. This shit needs more serious adressing on my behalf.
 
DL
60*5
100*5
120*5
140*5
160*5
180*5
190*5*3 -belt-
130*10

BB shrugs
130*15*3

Pullups
BW*10*4

BTN lat pulldowns
(Some)

DB rear delt flies
(Some)

Concentration curls
(Bunch)

Mustard-o-meter: 8.5/10

Deadlifts were a very pleasant surprise. Gotta keep that rehab up!
 
Paused SOHP
40*5
50*5
60*5
70*5
72.5*5
75*5*3

Paused seated DB press
20*10
24*10
28*10*3

Side raises
12*12*3
10*10*2

Front raises
12*10*4

Dips
BW*15
BW*13
BW*12

Tricep extensions
(Bunch)

Mustard-o-meter: 8.5/10

Presses felt the best they have in a very long time which is odd considering how I've abused myself sleep- and rest-wise. Pleasant surprise but better start.minding my RnR.
 
Paused squat
60*5*2
100*5
120*5
140*5
150*5*4 -belt-
120*10

DB rows
48*15*3

Seated cable row
(Some)

Pullups
BW*8*4

Concentration curls
(Bunch)

Mustard-o-meter: 8/10

Slow start but eventually caught on. Been foamrolling my quads like crazy and they've loosened up amazingly in a short amount of time. Gotta keep it up!
 
Damn straight!

Cant neglect the guns when you're gonna spend Christmas and NYE in southeast Asia...

Paused bench
60*5
70*5
80*5
90*5
100*5
110*3
120*2*4
100*10 (tng)
90*10 (tng)
80*10 (tng)

Planned triples for my worksets but feels like my setup - arch and lats in particular - has become a weak spot under heavier loads, rendering me unable to utilize the strength I've gained in my pecs and shoulders from focusing on the accessory lifts. Looks like benching is back as a main course for a while.

Dips
BW*10
+10kg*10
+16kg*10*3
BW*10

Front raises
10*12
12*12*3
(+2 dropsets)

DB flies
14*10
18*10
22*10*2

Incline cable flies
(Bunch)

Side raises
10*12*4
(+ dropset)

Tricep extensions of various sorts

Mustard-o-meter: 7/10
 
Yesterday:

SLDL
60*5
100*5
120*5
140*5
150*5*3 -belt-
130*3 -belt- (super slow to really get some lactic acid and form training)

BB shrugs
130*15*3

Paused pullups (top and bottom)
BW*5
+15kg*5*3

DB rear delt flies
(Bunch)

Concentration curls
(Bunch)

Mustard-o-meter: 8/10

-----------------------------------------

TODAY

Paused SOHP
40*5
50*5
60*5
70*5
72.5*5
75*5
60*5 (no break)

Paused seated DB press
20*10
25*10
30*8*3

Side raises dropsets

Front raises dropsets

Mustard-o-meter: 8/10

Great session given the circumstances. 59 mins total, door to door.
 
Squat
60*5
80*5
100*5*2
120*5
140*5
160*3
170*3 -belt-
175*5 -belt-
100*5*3 (SUPER SLOW reps)

Absolutely have to start taking my setup seriously during the warmups again.

Bent over barbell rows
30*10
40*10
50*10*4
40*10
30*10

Seated cable row
(Bunch)

DB rear delt flies
(Bunch)

Concentration curls
(Bunch)

Mustard-o-meter: 7/10

Squats started off SLOW. Need to stretch even more diligently.
 
DB flies
14*10
16*10
20*10
22*10
24*10*3
(+2 dropsets)

Incline cable flies
(Bunch)

Front raises
14*10*3
10*12
(+2 dropsets)

Side raises
(Two clusters)

SLOW paused bench
60*5
70*5
80*5
90*5*3
90*10 (tng)
70*10 (tng)
60*10 (tng)

Gotta get higher up on the bench to shorten the distance from unrack to starting position. Also gotta remind myself to be a LOT tighter overall and how to maintain scapular retraction during unrack.

Boxjumps (60cm)
(Bunch of sets of 10)

Mustard-o-meter: 7.5/10

DAT PUMP
 
Yesterday:

DL
60*5
100*5
120*5
140*5
160*5
180*5 -belt-
190*5 -belt-

Rough. Upper back rounding.

Pullups
BW*10*3 (slower)
BW*10 (faster)

Dips
BW*20
BW*15
BW*13
BW*10

Concentration curls
(Bunch)

Rear DB delt flies
(Some)

Mustard-o-meter: 6/10

DLs were ROUGH but pump at the end was fierce.
 
Paused SOHP
40*5
50*5
60*5
70*5
75*5
80*5
85*2
60*10*2

Paused squat
60*10
100*10*2

Seated DB press
20*10
24*10
28*10
28*8
28*7
(+2 dropsets)

Two tricep extension variations
(Bunch)

Side raises
12*10*3
(+3 dropsets)

Dips
BW*12*4

Mustard-o-meter: 8/10

Guess eating like a pig during the weekend did have its perks. The SOHP was a very pleasant surprise.
 
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