Abducted by robots

[golvmopp]

Treadmill
1km @ 12.5kmh

Squat
60*10
80*10
100*10
120*10
130*10*3

Paused SOHP
30*10
40*10
50*10*3

DB side raises supersetted w deficit leg raises

Tricep extensions supersetted w side crunches

Mustard-o-meter: 7/10

 

[golvmopp]

Paused pullups
BW*10*3

Paused front squat
60*5
80*5
90*5
100*5
110*5
120*5*3

Paused pullups
BW*10*2

DB curls

Mustard-o-meter: 7/10

 

[golvmopp]

Front squat
60*5
70*5
80*5
90*5
100*5
110*5
120*5
130*5
130*3

DB flies
10*7
12.5*7
15*7
17.5*5
20*5*3

... supersetted with paused pullups
BW*7*4

Side crunches
BW*10*3

Mustard-o-meter: 7/10

 

[golvmopp]

Paused SOHP
30*8
40*8
50*8
60*8
63*8*3
45*10*3

Paused deficit RDL
60*8 (+10 shrugs)
80*8 (+10 shrugs)
100*10*2 (+10 shrugs)

DB side raises supersetted w one-armed tricep extensions

Mustard-o-meter: 7/10

 

[golvmopp]

Treadmill
1km @ 11kmh

Pullups (tng)
BW*10*6

Paused squat
60*5
70*5
80*5
90*5
100*5
110*5
120*5
130*5*3

Front squat
100*8*4

...supersetted w DB curls
18*10*4

Reverse EZ curls
20*12*4

... supersetted w rear delt DB flies
4*12*4

 

[golvmopp]

Merry Christmas y'all!

Paused dips
BW*12*4

Paused incline DB press
17.5*10
22.5*10
27.5*10
30*10*3

Paused DB flies
15*10*4

DB front raises
10kg*12*3

One-armed tricep extensions supersetted w DB side raises

Treadmill
1km @ 11kmh

Mustard-o-meter: 7/10

 

[golvmopp]

Merry Christmas yet again!

DL
60*5 (paused RDL)
60*5 (SLDL)
60*5
80*5
100*5
120*5
140*5
160*5 -belt-
180*3*8 -belt-

Front squat
60*5 (paused)
80*5
90*5
100*5
110*5
120*5
100*5 (paused)

DB rows
40*15*2

Mustard-o-meter: 7.5/10

 

[golvmopp]

Cossack squats and rotator cuff complex

Paused SOHP
30*10
40*10
50*10*3

Paused seated DB press
16*8
20*8
24*8*3

Paused DB flies
12*10
16*10*3

Paused dips
BW*7*4

Mustard-o-meter: 6/10

 

[golvmopp]

Paused squat
60*5
70*5
80*5
90*5
100*5
110*5
120*5
130*5
140*5*3 -belt-

Paused front squat
100*5*5

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

Mustard-o-meter: 6.5/10

 

[golvmopp]

Paused slow pullups
BW*5*8

... supersetted w hip prehab and ankle raises

SLDL
40*5
60*5
80*5
100*5
120*5
130*5
140*5
150*5*3 -belt-

BB shrugs
100*12*3

Paused BTN press
30*7
35*7
40*7
45*7
50*7*3

Treadmill
1.5km @ 12kmh

Mustard-o-meter: 7.5/10

 

[golvmopp]

Rotator cuff complex

Paused incline DB press
17.5*8
22.5*8
27.5*8
32.5*8
35*8*4

Paused DB flies
15*10*5

DB side raises
10*12*4

Plate front raises supersetted w one-armed tricep extensions

Mustard-o-meter: 7.5/10

Final session of 2020 - Happy New Year to YOU!

 

[MilkManUK]

Have a happy and healthy 2021 mate

 

[golvmopp]

Have a happy and healthy 2021 mate

Thank you and likewise!

Front squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
110*5
120*5
130*5 -belt-
140*4*2 -belt-

Paused squat
140*5*3 -belt-

Paused incline DB press
15*8
20*8
25*8
30*8
35*8

Mustard-o-meter: 7.5/10

 

[golvmopp]

Paused SOHP
30*5
40*5
50*5
55*5
60*5
65*5
70*5*4
50*10*2

Paused seated DB press
14*8
18*8
22*8
26*8*3

Paused deficit RDL
60*7
80*7
100*7
120*7*3

Deficit leg raises supersetted w leg extensions

Mustard-o-meter: 8/10

 

[golvmopp]

Pullups (tng)
BW*10*5

... supersetted w cable side raises

Facepulls supersetted w cable curls

Front DB raises supersetted w rear delt DB flies

Mustard-o-meter: 7.5/10

 

[golvmopp]

DL
40*5 (paused RDL)
60*5 (paused RDL)
60*5 (SLDL)
60*5
80*5 (SLDL)
80*5
100*5
120*5
140*5
160*3 -belt-
170*3 -belt-
180*2 -belt-
190*2 -belt-
195*2*5 -belt-
140*7*2 -belt- (SLDL)

BB shrugs
100*15*4

Paused incline DB flies
20*8
24*8
28*8
32*8
36*8*3

... supersetted w two sets of deficit leg raises

Treadmill
1km @ 13kmh

Mustard-o-meter: 7.5/10

 

[golvmopp]

Front squat
60*5 (paused)
60*5
80*5 (paused)
80*5
100*5 (paused)
100*5
120*5
130*3
140*F -belt- (big headrush, had to rerack)
130*3 -belt-
130*2+F -belt- (hit the wide safeties in the hole - would have had it otherwise)
130*3 -belt-

Back squat
130*10*3

...supersetted w pullups (BW*8*3)

Paused DB flies supersetted w tricep extensions

Mustard-o-meter: 6/10

 

[golvmopp]

Paused BTN press
30*7
40*7
45*7
50*5
55*5*5

Paused SOHP
40*5
50*5
55*5*5

Front squat
60*10
80*10*3

Mustard-o-meter: 7/10

 

[golvmopp]

DL
40*5 (RDL)
60*5 (RDL)
60*5 (SLDL)
60*5
80*5 (SLDL)
80*5
100*5 (SLDL)
100*5
120*5
140*5*8

Pullups (BW*8*5) supersetted w deficit leg raises (10*5)

DB rows (42.5*12*3) supersetted w side crunches (10*3)

... plus two sets of bent-over rear delt cable flies

Mustard-o-meter: 7.75/10

 

[golvmopp]

Paused DB flies
11*8
12.5*8
15*8

Paused incline DB press
15*8
20*8
25*8
30*8
35*8
37.5*8
40*8*2

Paused DB flies (15*10*4) supersetted w DB front raises (10*10*4)

Rear delt DB flies supersetted w one-armed tricep extensions

Mustard-o-meter: 7.75/10