Abducted by robots

SOHP
30*5 (paused)
40*5 (paused)
45*5 (paused)
50*5 (paused)
55*5 (paused)
63*10*3
63*8*2

A couple of reps short of the projected goal, though my initial plan was to end the volume block at 57.5*10*5 (which I blew past last cycle with 60*10*5) so I'm happy.

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

Light DB side and front raise complex

Mustard-o-meter: 7/10
 
Abdominal and hip warmup

DL
40*5 (paused RDL)
60*5 (SLDL)
60*5
80*5 (SLDL)
80*5
100*5 (SLDL)
100*5
120*5
140*5
160*5
172.5*10 -belt-
172.5*10 -belt-
172.5*11 -belt- (lost count, did an extra for safety's sake)

Deficit leg raises supersetted w reverse hypers

Abs complex

Mustard-o-meter: 7/10

Putting the deadlift volume block in the ground feels fucking great. I will now probably proceed to hibernate til spring pops up.
 
Pullups (tng)
BW*13
BW*13
BW*13
BW*12 (rushed through a couple of reps and whiffed the last contraction)
BW*12

Paused squat (w slow eccentric)
60*5
80*5
100*5
120*5
130*5 -belt-
140*5*3 -belt-
100*10*2

Paused DB flies
8*10
10*10
12.5*10
15*10*3

DB curls
15*12*3
(+2 dropsets)

Rear delt DB flies

Mustard-o-meter: 7/10
 
Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*5
65*5
70*5*5
75*1
80*1
85*1
50*10*2

Testing the upper register for a bit. And the lower.

SLDL
40*7 (paused RDL)
60*7 (paused RDL)
60*7
80*7
100*7
120*7*3

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

DB side raises
9*12*3
(+2 dropsets)

Mustard-o-meter: 8.5/10

Feels good to have the first 2hr+ PM session in a while.
 
SLDL
40*5 (paused RDL, +12 shrugs)
60*5 (+12 shrugs)
80*5 (+12 shrugs)
100*5
120*5
140*5
150*5 -belt-
160*5*3 -belt-
100*7*2 (paused deficit RDLs)

DB rows
42.5*15
42.5*15
42.5*20 (significantly less strict form)

Bent-over DB Y-raises supersetted w deficit leg raises

Abs complex supersetted w rear delt DB flies

Mustard-o-meter: 7/10
 
Paused squat
40*5
60*5
80*5
90*5
100*5
110*5
120*5
130*5
140*5*3 -belt-
100*10 (tng)

Paused pullups
BW*7*4
BW*6

Mustard-o-meter: 7/10
 
Treadmill
2km @ ~11.3kmh (10:30)

Abs complex (leg raise- and crunch-variations)

Hip complex (leg abduction-variations)

Rotator cuff complex

Mustard-o-meter: warmup/10

Fucked over from all the stress and lax errythang, so taking time to tune up.
 
Stairclimber
5 mins

Paused squat
60*5
70*5
80*5
90*5
100*5
110"5
120*5
130*5
140*3
155*3*4

Dips
BW*10*4
BW*8

Pec flies machine
52kg*10*5

Abs complex

Mustard-o-meter: 7.5/10
 
Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*3
65*3
70*3
75*3*5
80*1
82.5*F
50*12*2

Seated DB press
22*10
26*10
26*8

Tricep extensions

Seated cable row

Side and front raises

Mustard-o-meter: 7.5/10
 
Treadmill
2km @ 11.2kmh

Paused DB flies
7kg*10
10kg*10
12kg*10
14kg*10
16kg*10

...for stretching the chest assembly out, prior to hitting the main exercise.

Paused pullups
BW*7*5

Front squat
50*5
60*5
70*5
80*5
90*5
100*5

Hammercurls
16kg*10*5

EZ curls

Mustard-o-meter: 7/10
 
SLDL
50*7 (paused RDL)
70*7 (paused RDL)
70*7
90*7
110*7*2
130*7
140*7*3 -belt-

BB shrugs
140*12
120*12
100*12
80*12
60*12

Paused seated DB press
14*10
20*10
24*10
28*10
30*10*2

Rear delt DB flies supersetted w back extensions

Ham curls

Mustard-o-meter: 6.5/10
 
Crosstrainer
100kcal

Paused DB flies

Paused bench
60*7
70*7
80*7*3
90*7*2

Dips
BW*10*3

DB front raises
9kg*12*4

Mustard-o-meter: 6/10
 
Treadmill
2km @ 10.5kmh

Cossack squats
8kg*10*3

Paused squat
40*7
60*7
70*7
80*7

Paused SOHP
30*7
40*7
45*7*3

Full can raises

Single lap of ab complex

Mustard-o-meter: 4/10
 
Treadmill
2.4km @ 10.5kmh

SLDL
40*5 (paused RDL)
60*5 (paused RDL)
60*5
80*5
100*5
120*5*10 (1 min rests)

BB shrugs
120*10*3
100*10

Paused front squat
40*5
60*5
70*5
80*5

Paused DB flies
8*10
10*10
12.5*10
15*10

Mustard-o-meter: first gym session in a week and a half/10
 
Treadmill
2.5km @ 11kmh

Squat
60*10
80*10
100*10*3 (1 min rest between sets)
100*10*2 (1 min rest between sets)

Was sweating like a pig after these sets. Cardio and work capacity is shit.

Paused dips
BW*7*5

... supersetted w one-legged calf raises

Rear delt flies supersetted w hammer curls
 
Paused SOHP
30*10
40*10*5 (1 min rest)

Paused squat
40*7
60*7
80*7
100*7
120*7*3

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

Mustard-o-meter: 7/10
 
Treadmill
2km @ 11kmh

Pullups (tng)
BW*7*5 (1 min rest)

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

DB rows
45kg*20
45kg*15

Mustard-o-meter: 7.5/10
 
Did some light benching and accessory lifts yesterday.

Treadmill
1km @ 10.5kmh

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

Abs complex and wall deadlifts

Paused pullups
BW*5*3

Paused dips
BW*5*3

Made it to the gym at least! Gonna have to do some very modest form-work for a while.
 
Treadmill
1km @ 10.5kmh

Paused SOHP
30*7
40*7
45*7
50*7*5

Lots of form cues picked up this session!

Long-pause squat
50*5
60*5
70*5
80*5*3

Paused seated DB press
15*10
20*10
25*10

DB side raises
(a few sets)
 
Paused pullups
BW*7*3 (very controlled form, no power list swinging. Slight form degradation between sets)
BW*7 (tng)

Gotta start using form as a programming parameter.

Arm adductor pulldowns

Weighted one-armed farmer's walks
20kg*30m*2
24kg*30m

Paused deficit RDLs
60*5
80*5
90*5
100*5*3

BB seal rows
40*12
50*12*2
 
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