Abducted by robots

Paused front squat
40*5
60*5
80*5
100*5
110*5*4

Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*5*4

BTN press
30*10
40*10
45*10*2

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

Paused pullups
BW*7*3

Plus a few cable curls...

Mustard-o-meter: 7.5/10
 
Starting off a month-long volume block.

Squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
135*10*5 -belt-

Bench
60*10 (paused)
70*10 (paused)
80*10*5 (paused)

BICEP TENSION!!

Hanging leg raises supersetted w reverse hypers

Abs complex

Mustard-o-meter: 6.75/10
 
SOHP
30*10
40*10
50*10*5
40*10
30*10

Seated DB press
15*10
20*10
22.5*10
25*10*3

DB side raises supersetted w DB rear delt flies

DB skullcrushers
25*12*3

... supersetted w hammer curls

... and a few sets of one-armed tricep extensions

Mustard-o-meter: 7.5/10
 
Pullups
BW*10*5

Straight-arm lat pulldowns supersetted w concentration curls

DB curls supersetted w rear delt DB flies

Front squat
60*10
80*10*3

Mustard-o-meter: 7/10
 
DL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*5
120*5
140*5
150*10*3 -belt-

DB rows
42.5*12*5

Deficit leg raises supersetted w DB shrugs

... and two sets of side crunches

Mustard-o-meter: 8/10
 
Rotator cuff complex

Bench
40*5 (paused)
60*5 (paused)
70*5 (paused)
80*5 (paused)
90*10*5

Incline DB press
28*10
32*10
34*10*3

Cable rows supersetted w paused DB flies

Cable side rotations supersetted w one-armed tricep extensions

Bent-over Y-raises supersetted w DB shoulder complex

Mustard-o-meter: 7.5/10
 
Paused front squat
40*5
60*5
80*5
100*5
110*5
115*5*5

BTN press
30*10
35*10
40*10
45*10*4

Paused pullups
BW*8*5

Mustard-o-meter:7.5/10
 
Squat
60*5 -paused-
80*5 -paused-
100*5 -paused-
120*5 -paused-
140*10*5 -belt-

DB flies
9kg*10 (paused)
12.5kg*10 (paused)
15kg*10
17.5kg*10
20kg*10

... supersetted w deficit leg raises (10*4)

Mustard-o-meter: 8/10
 
SOHP
30*5 (paused)
40*5 (paused)
45*5 (paused)
50*5 (paused)
55*10*5

Seated DB press
15*10
20*10
25*10*5

Rear delt DB flies
4*10
5*10
6*10*3

... supersetted w one-armed tricep extensions

Mustard-o-meter: 8/10
 
Pullups
BW*11*5

Front squat
60*7 (paused)
80*7 (paused)
90*7 (paused)
100*7*3 (paused)

... supersetted w paused pushups (10*5)

DB curls
17.5*10*4

Mustard-o-meter: 7/10

Managed to stay on target despite a few monkey wrenches thrown.
 
DL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*5
120*5
140*5
157.5*10*3 -belt-

DB rows
45*15*4

Rear delt DB flies
3*12
4*12
5"12
6*12

Mustard-o-meter: 8/10
 
I’ve gotta read through this to catch up, but you got any specific goals lately? Or just general ‘get strongwe’? I love seeing you still active here when I get back from a long sabbatical. Keep it up
 
I’ve gotta read through this to catch up, but you got any specific goals lately? Or just general ‘get strongwe’? I love seeing you still active here when I get back from a long sabbatical. Keep it up

Glad to see you back!

I'm slap bang in the middle of a month-long volume block to increase work capacity and better my form, which will be followed by a month-long strength block working up to a fairly earnest max-out (no PRs expected, just wanna rev the engine into the red) after which I'll be cutting for about 6-10 weeks. Might be biased in the manner, but I've done a pretty good job maintaining form, so it should be a fairly slow and easy cut. Haven't checked the scale in a long-ass time but I'm probably around 220-225.

Rotator cuff complex

Bench
40*5 (paused)
60*5 (paused)
80*5 (paused)
90*5 (paused)
95*10*5

CORE TENSION.

Incline DB press
20*10
26*10
32*10
36*10*3

DB side raises
8*10
9*10
10*10*4

Mustard-o-meter: 5.5/10
 
Last edited:
Squat
40*5 (paused)
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*5
150*10*5 -belt-

Three sets of deficit leg raises supersetted w paused DB flies

Mustard-o-meter: 6.5/10

The start was ROUGH.
 
SOHP
30*5 (paused)
40*5 (paused)
45*5 (paused)
50*5 (paused)
55*5 (paused)
60*10*5

Seated DB press
17.5*10
22.5*10
27.5*10*3

Rear delt DB flies supersetted w DB side raises

Bunch of tricep extensions

Mustard-o-meter: 8/10

Boy were the presses a pleasant surprise!
 
Pullups
BW*12*5

Paused front squat
60*5
80*5
100*5*3

... supersetted w pushups

DB curls supersetted w rear delt DB flies

Mustard-o-meter: 7.5/10
 
DL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*5
120*5
140*5
160*5
165*10*3 -belt-

BB shrugs
140*15
120*15
100*15

DB rows
50*12*4

Abs complex

Treadmill
1km @ 11kmh

Mustard-o-meter: 7/10

Made it but felt like a bag of dicks along the way. All that being said, revisiting the DB/kroc rows made me realize that was the single best upper body mass builder for me, so time to make that a staple once again.
 
Rotator cuff complex

Paused DB flies

Bench
60*5 (paused)
70*5 (paused)
80*5 (paused)
90*5 (paused)
100*10*3
100*9
100*8

Been neglecting both rest and bench accessories, which was made apparent today. Taking an active rest week now, because I don't want this to spill over into my other lifts ahead of the final volume cycle.

Incline DB press
22*10
26*10
30*10
34*10
34*8

DB side raises supersetted w pec flies machine

DB front raises supersetted w one-armed tricep extensions

Mustard-o-meter: 4.5/10
 
DL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*5
120*5
140*5
160*5
165*10*3 -belt-

BB shrugs
140*15
120*15
100*15

DB rows
50*12*4

Abs complex

Treadmill
1km @ 11kmh

Mustard-o-meter: 7/10

Made it but felt like a bag of dicks along the way. All that being said, revisiting the DB/kroc rows made me realize that was the single best upper body mass builder for me, so time to make that a staple once again.

Kroc rows were indeed one of my favorite/most effective choices back in the day. Really felt the effects from it more than most everything else I did. They just work.
 
Squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
140*5 (paused)
160*10*5 -belt-

That's the squat volume block in the bag, and my ability to walk for a few days without looking like a rheumatic John Wayne.

Paused DB flies supersetted w ham curls

Mustard-o-meter: 8/10.

The eight is for how many tons my worksets added up to.
 
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