Abducted by robots

BOBB rows
40*10
50*10
55*10
60*10*3
45*10
35*10
30*10

DB rows
42*10*3

Paused squat
60*5
80*5
100*5
120*5
140*5
150*3 -belt-
155*3 -belt-
160*3 -belt-
165*4 -belt- (could probably have gone for a fifth but left that one in the tank for the cycle ride home)
100*5*2 (SUPER slow!)

DB rear delt flies
(Bunch)

Concentration curls
(BUNCH)

Mustard-o-meter: 8/10

Slap yourself, remember your cues, ???, PROFIT
 
Yeaterday:

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

I absolutely have to start incorporate training at lower percentages and start experimenting with programming overall.

Slow paused dips
BW*10, 9, 7, 6, 5

Paused DB flies
12*10
16*10
18*10
20*10
(+2 dropsets)

Incline paused DB flies
10*10
14*10
16*10
(+ 2 dropsets)

Front raises
(Two dropset clusters)

BTN press
(Some)

Mustard-o-meter: 7.5/10

Felt great to swallow the ego and just plow through a workout where I felt in complete control of the weights - i.e. getting a solid workout in despite feeling worn out overall. I'm also realizing how much time I've squandered by ego-lifting in the past, and that I need to become significantly attentive in regards to programming.
 
Pullups
BW*18 (AMRAP)
BW*12
BW*10
BW*4*4 (top half partials)

SLDL
60*5
80*5
100*5
120*5
130*5
140*5
150*5
140*5
130*5
120*5

Beltless for a change.

BTN pulldowns
55*12*5
(+2 dropsets)

Wall deadlifts
16kg*12*4

Zottman curls
(Some)

Mustard-o-meter: 7.5/10

Surprisingly snappy session considering how face-down-ass-up I felt upon waking due to shitty sleep a few days in a row. Just goes to show how dialing in your expectations can do wonders for your motivation.
 
Paused SOHP
40*5
50*5
60*5*2
70*3
75*3
80*3
60*5*4 (SLOW paused reps)

Headrush bonanza on the heavier sets. Dialled down to TUT-work instead.

Paused seated DB press
20*8
24*8
28*5
30*5
32*5*2
(+2 tng dropsets)

Seat now angled at 85 degrees and pushing the elbows out to hit the lateral head of the deltoid hard.

Side raises
(Bunch)

Dips
BW*20, 10, 8, 7, 5, 5

Tricep extensions
(Some)

Treadmill
2.5km in 11:49

Mustard-o-meter: 7.5/10

Not the best start but the treadmill was money.
 
Morning weight: 97.4kg

BOBB rows
30*10
40*10
50*10
55*10
60*10*3
40*10
35*10
30*10

Paused squat
60*5
80*5
100*5
120*5
140*5*4
100*5*3 (SUPER SLOW paused reps)

Wide grip cable rows
(Bunch, focused on top partials)

DB rear delt flies
(Bunch)

Zottman curls
(Some)

Concentration curls
(Some)

Mustard-o-meter: 5.5/10

You can tell I've hit the diet hard. Deffo upping the fats after this week...
 
Paused bench
40*5
60*5
70*5
80*5
90*5
100*5
105*5
110*5
105*5*3
80*5*2 (Super slow paused reps)

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

Incline DB flies
14*10*4

Front raises
Two dropset clusters

Paused seated DB press
20*10
20*10
20*9
(+2 dropsets)

Side raises
Three quick dropsets

Mustard-o-meter: 8/10

Had an impromptu cheat day yesterday that put some juice in the tank. Now that my bench is up to scratch again my back gets totally shredded by the time I reach the dropsets.
 
Pullups (slow, pause at top and bottom)
BW*5*5
BW*8 (upper half partials, tng)

DL
60*5
100*5
120*5
140*5
160*5*3
120*5 (slow)
100*5 (slow)

Beltless. Back toast as fuck from yesterday's bench.

DB rear delt flies
(Bunch)

Some zottman and concentration curls to finish off

Mustard-o-meter: 7/10


Okay AM session all things considered.
 
Slow paused SOHP
40*5
50*5
60*5
70*5
70*5
70*4+F
60*9 (dropset cluster)
40*10 (dropset cluster)
30*10 (dropset cluster)

With all the focus on explosive work and ambulatory imbalances I have, slow work is a must on these in particular.

Paused BTN press
30*10
40*10
45*10
50*9
45*10
40*10*2

Side raises
8*10
9*10
10*10*3
(+3 dropsets)

Paused dips
BW*10*3
BW*9
(BW*6, 4, 4, 3)

Parenthesis was a work-in dropset.

Tricep extensions
BUNCH

Treadmill
10 mins @ 11.5kmh (1.9km)

Mustard-o-meter: 8.5/10

Great session overall. Lowering the intensity does wonders for motivation, energy, recovery... and PUMP.
 
BOBB rows
30*10
40*10
50*10
55*10
60*10*3
50*10*2
40*10*2
30*10*2

Paused squat
60*5
80*5
100*5
120*5
130*5
140*5*4

Felt like ass. Kept blacking out when bracing at the unrack...

Cable rows (wide hammergrip)
(Some)

Box jumps (60cm)
10*8

Abs complex

Zottman curls
10*10
12*10
14*10*3
12*10*2

DB rear delt flies
(Some)

Some curls of varying kinds...

Mustard-o-meter: 7/10

Squats felt like ass but the rest was OK.
 
Bench (tng)
60*10
70*10
80*10
90*10
100*10*4
80*5*2 (slow eccentric, two sec pause at bottom)

DB flies
14*8
18*8
22*8
24*8*2

Incline DB flies
14*10
16*10*3

Paused Squat
60*5
80*5
100*5
120*5
130*5
100*5

Dips
BW*15
BW*12
BW*10
BW*9
BW*10

Front raises
12*10*5

Side raises
(Dropset cluster)

Mustard-o-meter: 8/10
 
DL
60*5
100*5
120*5
140*5
160*5
180*3*3
160*10
140*10

Beltless.

Ham curls
(Some)

Wall deadlifts
12kg*12*4
(+BW dropset)

A few laying leg raises in between sets...

Pullups
BW*10*4
BW*9

Lat pulldowns
65*10*3
(+2 dropsets)

Concentration curls
(Bunch)

Paused BTN press
30*10
35*10
40*10
45*10
30*10

Mustard-o-meter: 6/10

DL worksets felt like ass, along w the session overall really.
 
Paused seated DB press
16*8
20*8
24*8
28*8
30*8
32*8
32*8
32*6
24*8*2

Paused SOHP
40*5
50*5
60*7
60*7
60*6
(+2 dropsets)

SLDL
60*5
80*5
100*5
120*5
120*5
100*5
80*5
60*5

And a BUNCH of side raises, tricep extensions and front raises...

Mustard-o-meter: 6/10

Been feeling kinda shit lately.
 
Squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5
140*5
160*5
170*5 -belt-
175*5 -belt-
180*5 -belt-
170*5 -belt-
100*10 (paused)

STRETCH EVERYTHING - make sure the lumbar in particular is nice and loose so that it may fire when called upon.

DB rows
42*20*3

A welcome return. Nothing makes the upper back pop more for me than these.

DB rear delt flies
(Bunch)

Zottman and hammercurls...

Wall deadlifts

Abs complex

Mustard-o-meter: 7/10

Gotta stretch my entire body and focus on proper lumbar activation so that I can start relaxing in the bottom and use the rebound efficiently like I used to. LOTS of rehab stretching ahead because I have a fucking laundry list of issues to solve from top to bottom.
 
MilkManUK said:
Solid work golv.
Click to expand...

Cheers Milky.

No one told me you had to become your own physiotherapist past 30 to stay whole. Guess the list of postural imbalances finally reached critical mass after all those years of "yeah nah I'm one of those that dont need stretch m8".

Here's a start:
1. Tight calves (with an underdeveloped left soleus), pulling my center of gravity forward.
2. Tight sartorius muscles, right side in particular (in conjunction w TFL).
3. Weak hip adductors.
4. Overactive left lumbar and glute.
5. As of yet undiagnosed right side spinal erector tightness.
6. Clusterfuck galore on right-hand side coracoid muscles.
7. Neck muscles. Period.

Somewhere in the back Billy Mays is shouting: "But wait! There's more!". This shit is like the alcohol of physical ailments - you don't do anything about it, it'll ferment and get stronger til you get put flat on your ass one day when opening the cask.
 
Bench (tng)
60*10
75*10
90*10
100*5
110*5*3
90*10*2 (paused)

Paused DB flies
14*8
18*8
20*8*3
(+ dropset)

Incline paused DB flies
12*8
14*8
16*8
18*8*2

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

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

Dips
BW*12
BW*10
BW*9
BW*10
BW*10

Tricep extensions
(Some)

Mustard-o-meter: 6.5/10
 
DL
60*5
100*5
120*5
140*5
160*5*5
100*10*2 (SLDL)

Beltless. Bringing the hips down again to bring more quads into the action. Gonna see whether I can get that synergistic action between my squats and deads going again while maintaining SLDLs on the side for posterior chain activation.

Pullups
BW*10*3

Various curls...

... and a bit of cardio

Mustard-o-meter: 6/10
 
Saturday's morning weight: 96.4kg

Paused seated DB press
10*10
14*10
18*10
22*10
26*10
28*10
30*8
26*8
26*8
26*7

Paused SOHP
30*5
40*5
50*5
60*5
70*5*3

Paused squat
60*10
80*10
100*10

Side raises
(Some)

Tricep extensions
(Bunch)

Mustard-o-meter: 7/10
 
Last edited:
Squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*5
150*10*4 -belt-

DB rows
40*20
40*20
40*15

Concentration and hammer curls
(Some)

DB rear delt flies
(Some)

Abs complex

Wall deadlifts
16kg*12*3

Treadmill
5 mins @ 13.5kmh (1.09km)

Mustard-o-meter: 8/10

Really had to churn that butter today, but the slow buildup worked wonders. The squatting today is probably some sort of work capacity high-point.
 
Dips
BW*10
+8kg*10
+12kg*10
+16kg*10
+20kg*10*3
+16kg*8
BW*7

Paused bench
60*10
75*10
90*8
90*8
90*6
70*10

Paused DB flies
14*10
18*10
20*10*2

Paused incline DB flies
10*10
12*10
14*10
16*10*2

Front raises
Three dropset clusters

Side raises
Two and a half dropset clusters

Tricep extensions

Mustard-o-meter: 7/10
 
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