Abducted by robots

Treadmill
2km @ 10kmh

Traps and hip warmup complex

DL
60*5 (paused RDL)
60*5 (SLDL)
60*5
80*5 (paused RDL)
80*5 (SLDL)
80*5
100*5 (paused RDL)
100*5 (SLDL)
100*5
120*5 (paused RDL)
120*5 (SLDL)
120*5
140*5 -belt-
150*5 -belt-
160*5 -belt-
170*5 -belt-
100*10*3 (paused deficit RDLs)

BB shrugs
100*15*3

DB rows
45*15*3

Reverse hypers supersetted w deficit leg raises
Two rounds
 
That's a lot of deadlifting!

Pain-free too, baby! Gotta get that volume in to really hammer in the setup cues.

Treadmill
2km @ 10kmh

Traps and hip complex

Paused SOHP
30*7
40*7
45*7
50*7
55*7
60*7*4
60*6
45*10*2

Front squat
40*10
60*10
80*10
100*10

Paused seated DB press
15*10
20*10
22.5*9*3
22.5*8

Plate front raises
15kg*12*3

DB side raises supersetted w back extensions
Three laps

One-armed tricep extensions
 
Treadmill
2km @ 11.5kmh

Shoulder, traps and rotator cuff complex

Paused bench
60*8
73*8
82.5*8
92.5*8*3

Paused incline DB bench
15*5
20*5
25*5
30*5
32.5*5
35*5*3

Paused DB flies
11*10
15*10*3

Plus some tricep extensions
 
Shoulder, traps, core and hip warmup

Squat
60*5 (paused)
60*10
80*5 (paused)
80*10
100*5 (paused)
100*10
120*5 (paused)
120*10
130*10*2

Leg extensions supersetted w paused pullups (BW*8*4)

Back extensions supersetted w deficit leg raises

plus a few other abs exercises
 
Treadmill
2km @ 10.5kmh

Shoulder, core and traps warmup

Paused front squat
60*5
70*5
80*5
90*5
90*5 -belt-
100*5*3 -belt-

Paused DB flies
7kg*10
10kg*10
12.5kg*10
15kg*10*3

DB rows
45kg*12*3

EZ-bar curls
25kg*12*3

...supersetted w rear delt DB flies

Hammercurls supersetted w banded rear delt/trap work
 
DL
60*5 (snatch-grip stiff-legged DL)
60*5 (paused RDL)
60*5 (stiff-legged DL)
60*5
80*5 (SGSLDL)
80*5 (paused RDL)
80*5 (SLDL)
80*5
100*5 (SGSLDL)
100*5 (paused RDL)
100*5 (SLDL)
100*5
120*5 (SGSLDL)
120*5 (paused RDL)
120*5 (SLDL)
120*5
140*5 (SLDL)
140*5
160*5 -belt-
170*5 -belt-
180*3 -belt-
190*5 -belt-
120*8*2 (paused deficit RDL)

Running the pulls through the garden. The top set was a spur of the moment thing to see what it's like to run in the red zone. Pain-free and with the best form in a long time.

BB shrugs
120*12*3

Paused incline DB bench
15*8
20*8
25*8
30*8
32.5*8*2
35*8

Back extensions supersetted w plate reachups and side crunches
(Three laps)
 
Treadmill
2km @ 10kmh

Traps, abs and hip complex

Paused SOHP
30*7
35*7
40*7
45*7
50*7
55*7
60*7
62.5*7*5
45*10*2

Paused squat
40*5
60*5
80*5
100*5
110*5
120*5

Paused seated DB press
12.5*7
17.5*7
22.5*7
25*7*3

DB side raises supersetted w one-armed tricep extensions
(Four laps)

and an evening swim.
 
Last edited:
Treadmill
1km @ 10.5kmh

Traps and rotator cuff complex

Paused pullups
BW*7*5

Paused dips
BW*10*4

DB rows
45*12*3

Rear delt DB flies supersetted w EZ-bar curls
 
Treadmill
2km @ 10kmh

Rotator cuff and shoulder complex

Paused DB flies
7kg*8
11kg*8*2

Paused bench
60*5
70*5
80*5
90*5*2
95*5*3

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

Plus a ~400m evening swim
 
Front squat
60*5 (paused)
70*5 (paused)
80*5 (paused)
90*5 (paused)
100*5 (paused)
100*5
110*5
120*5*2

Leg extensions
20kg per leg*10*5

Paused pullups
BW*5*5

... supersetted w lateral hip raises

Hip thrusters
40kg*8
60kg*10*5

DO THESE TO WAKE THE GLUTES UP AGAIN

Reverse hypers supersetted w rear delt DB flies
 
Treadmill
2km @ 10.5kmh

Shoulder, trap and core complex

DL
60*5 (SGSLDL)
60*5 (paused RDL)
60*5 (SLDL)
60*5
80*5 (SGSLDL)
80*5 (paused RDL)
80*5 (SLDL)
80*5
100*5 (SGSLDL)
100*5 (paused RDL)
100*5 (SLDL)
100*5
120*5 (SGSLDL)
120*5 (paused RDL)
120*5 (SLDL)
120*5
140*5
150*5
160*3 -belt-
170*3*3 -belt-

BB shrugs
100*15*3

Paused squat
60*10
80*10
90*10

Reverse hypers supersetted w seal rows

EZ-curls supersetted w rear delt DB flies
 
Treadmill
2km @ ~10.7kmh (mixed pace)

Rotator cuff and trap complex

Paused SOHP
30*5
35*5
40*5
45*5
50*5
55*5
60*5
65*5
70*5*3
45*10*2

Front squat
40*10
60*10
80*10
90*10

Paused seated DB press
15*8
20*8
25*8
30*8*3

Some one-armed tricep extensions
 
Squat
60*5 (paused)
80*5 (paused)
90*5 (paused)
100*5 (paused)
110*5 (paused)
120*5 (paused)
130*5 (paused)
140*5
150*5 -belt-
160*5*3 -belt-
100*10*2

Paused pullups
BW*8*5

Seal rows supersetted w reverse hypers and deficit leg raises
(Four rounds)

Abs and hip complex supersetted w EZ-bar curls
(Two rounds)

... plus two more sets of EZ-curls while I un-fucked the DB rack and put things in order.
 
Treadmill
2km @ 10.5kmh

Rotator cuff and traps complex

Paused DB flies
7kg*10
10kg*10
12.5kg*10
15kg*10

Paused bench
60*5
70*5
80*5
90*5
100*5*3
80*10

Paused incline DB bench
20*8
25*8
30*8
35*8*3
35*7+F

Paused DB flies supersetted w plate front raises

DB side raises supersetted w one-armed tricep extensions
 
Treadmill
2km @ 10.5kmh

Traps, hips and shoulder complex

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

Shoulder hurt so I cut these short.

Hip thrusts
60*10
80*10
90*10*2

Short session. Felt beat up, so no cutting short on the diet.
 
Deadlifts
40*5 (SGSLDL)
40*5 (paused RDL)
40*5 (SLDL)
60*5 (SGSLDL)
60*5 (paused RDL)
60*5 (SLDL)
60*5
80*5 (SGSLDL)
80*5 (paused RDL)
80*5 (SLDL)
80*5
100*5 (SGSLDL)
100*5 (paused RDL)
100*5 (SLDL)
100*5
120*5
140*5
160*5*6 -belt-
100*10*2 (paused deficit RDLs)

BB shrugs
100*15*4

Paused DB flies
8*10
10*10
11*10
12.5*10
15*10
17.5*10

Arch back and extend neck at the bottom to avoid thoracic nerve impingement.

Paused incline DB press
20*8
25*8
30*8
32.5*8
35*8*3

Back extensions supersetted w side crunches, plate reachups and laying leg raises
(Two laps)



Sweating like an absolute pig today, hence the theme.
 
Treadmill
2km @ 10.6kmh

Traps, hip and rotator cuff complex

Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*5
65*5
70*5*4
50*10*2

Paused squat
60*5
70*5
80*5
90*5
100*5
110*5
120*5
130*3 -belt-
140*3 -belt-
150*3 -belt

Paused seated DB press
12.5*5
17.5*5
22.5*5
27.5*5

Cut these short as I started feeling beat up.

One-armed tricep extensions supersetted w DB side raises
(Three laps)
 
Last edited:
Outdoor lunch session

Paused pullups
BW*8*6

... supersetted w one-armed log presses

Paused pistol squats
BW*5*3

... supersetted w paused dips (BW*10*5)

Deficit leg raises
12*3



Afternoon session


Core and hip complex

Squat
60*5 (paused)
80*5 (paused)
100*5 (paused)
120*5 (paused)
130*5 (paused)
140*5
150*5
160*3 -belt-
165*3 -belt-
170*3 -belt-
170*3 -belt-
170*6 -belt-
140*12 -belt-

Take your time with the setup, unrack and post-unrack setup and be mindful of resetting between reps. Been wasting a lot of power these past years trying to rush through sets.

Pullups (tng)
BW*10*3

Leg extensions supersetted w EZ-bar curls (30kg*12*3)

Cossack squats (10kg*10*3) supersetted w rear delt DB flies (4kg*12*3)
 
Treadmill
2km @ 10kmh

Core, shoulder and rotator cuff complex

Paused bench
60*5
70*5
80*5
90*5
100*5*5
80*10

Paused incline DB press
20*5
25*5
30*5
35*5
37.5*5
40*5

Paused DB flies
12.5*10
15*10
17.5*10

Plate front raises supersetted w one-armed tricep extensions

DB front raises supersetted w EZ-bar reverse curls
 
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