Abducted by robots

Outdoor lunch session

Pullups (tng)
BW*8*5

... supersetted w one-armed log presses and cossack squats

Paused pistol squats
BW*5*3

... supersetted w paused dips (BW*10*3)

Deficit leg raises
10*3



Afternoon gym session


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
160*3 -belt-
170*3 -belt-
180*3 -belt-
190*3 -belt-

Reverse hypers, deficit leg raises, seal rows and rear delt DB flies circuit.
(Two laps)

EZ-bar curls
30*12*4

Paused DB flies
6*10
10*10
12.5*10
15*10
 
~2.5km lunch jog

Shoulder and traps warmup

Paused SOHP
30*8
40*8
45*8
50*8
55*8
60*8*4
45*10*2

Arch upper back, tension in the mid/low traps!

Paused deadlifts
60*5
80*5
100*5
120*5

IMPORTANT CUES TO BE LEARNED FROM HERE. Focus on activating the rectus abdominus. From there, let the tension radiate through (1) the SA, lats and upper back, and (2) adductors, quads (in order to take over from the overactive deep external hop rotators)

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

Side overhead DB raises supersetted w banded reverse moon flies(?)
 
Outdoor lunch session

Paused pullups (BW*5), one-handed OH log press, paused dips (BW*5)
(Four laps)

Afternoon gym session

Treadmill
2km @ 10kmh

Shoulder and hip complex

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

Paused SOHP
30*5
40*5
45*5
50*5*3

Paused deadlifts
60*5
80*5
100*5*3
 
Last edited:
Pullups (tng)
BW*10*5

Paused dips
BW*10*5

Paused seated DB press
12.5*8
17.5*8
22.5*8
25*8
27.5*8
30*8
30*7

DB rows
45*15*2

EZ-bar curls supersetted w rear delt DB flies
(three laps)


DB overhead side lifts supersetted w DB reverse curls
(three laps)

Two rounds of core complex
 
Last edited:
Treadmill
1km @ 10kmh

Shoulder, hips and traps complex

SLDL
40*5 (SGSLDL)
40*5 (paused RDL)
40*5
60*5 (SGSLDL)
60*5 (paused RDL)
60*5
80*5 (SGSLDL)
80*5 (paused RDL)
80*5
100*5 (SGSLDL)
100*5 (paused RDL)
100*5
120*5 (SGSLDL)
120*5 (paused RDL)
120*5
130*5
140*5*5 -belt-

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

Seal rows supersetted w deficit leg raises
(Four laps)

Rear delt DB flies supersetted w EZ-bar curls
(three laps)
 
First AM session in a while!

Treadmill
1km mixed pace

Paused DB flies warmup

Paused bench
40*8
60*8
70*8
80*8
85*8*4

Paused incline DB press
25*8
30*8
32.5*8
35*8*2

... supersetted w paused DB deadlifts (40*10*4)

Paused DB flies supersetted w plate overhead raises and DB side raises
(four rounds)
 
Last edited:
Paused squat
60*5
70*5
80*5
90*5
100*5
110*5
120*5
130*5 -belt-
140*5 -belt-
150*5 -belt-
100*10*2 (tng)

Kroc rows
45*25
45*20

Seated cable rows supersetted with reverse hypers and deficit leg raises
(Three rounds)
 
Treadmill
1.5km @ 10kmh

Cossack squats and plate overhead raises

Paused SOHP
30*5
40*5
45*5
50*5
55*5
60*5
65*5
70*5*3
45*12*2

Squat
40*10
60*10
80*10
100*10*3

Paused seated DB press
15*10
20*10
25"10
27.5*10

Pullups
BW*12*3
 
Last edited:
Treadmill
1.5km @ 10kmh

Cossack squats and plate overhead raises

SLDL
40*10 (paused RDL)
60*5 (SGSLDL)
60*5 (paused RDL)
60*5
80*5 (SGSLDL)
80*5 (paused RDL)
80*5
100*5 (SGSLDL)
100*5 (paused RDL)
100*5
120*5 (SGSLDL)
120*5 (paused RDL)
120*5
130*5
140*5 -belt-
150*5*2 -belt-

BB shrugs
140*10*2
100*10*2

Paused bench
60*5
75*5
85*5
95*5

Not the best session but eh.
 
Lunch outdoor session

Paused pullups (BW*5*5) supersetted with cossack squats and overhead log presses

Afternoon session

Treadmill
2km @ 10kmh

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

Paused incline DB press
17.5*5
22.5*5
27.5*5
30*5
32.5*5
35*5
37.5*5
40*5*2

Paused bench
60*10
70*10
80*10*3

Squat
60*10
80*10
100*10*3

Seated cable row
50*12
60*12
70*12*3

Plate overhead raises supersetted w tricep extensions
 
Lunch outdoor session

Pullups (BW*8*5) supersetted w cossack squats (BW*10*5) and dips (BW*10*5)

Afternoon session

Treadmill
2.2 km @ ~10

Hammergrip pullups
BW*8*5

DB curls
12.5*12
15*12*3

Cable curls and rear delt cable flies
 
Paused squat
40*5
60*5
80*5
100*5
120*5
130*5 -belt-
140*5*3 -belt-
100*10*2 (tng)

Paused bench
40*5
60*8
80*8
90*8
100*8*3

Paused incline DB press
20*8
25*8
30*8
35*8*2
 
Crosstrainer
12min

Rotator cuff and shoulder complex

Paused SOHP
30*8
40*8
45*8
50*8
55*8
60*8*3
40*12*3

Deadlift
40*10
60*10
100*10
120*5
130*5
140* 5
150*5
160*5*3

Kroc rows
45*25
45*20
35*15

Deficit leg raises
BW*12*4
 
Treadmill
1.5km @ 10.5kmh

Paused pullups
BW*8*5

Paused squat
40*5
60*5
80*5
100*5
120*5
130*5*5 -belt-

Superset: EZ-curls (30*15*3)/deficit leg raises (BW*12*2)/reverse hypers (BW*12*2)
 
Paused DL
40*7 (paused RDL)
60*7
80*7
90*7
100*7
120*5*5

Host of form issues being solved - trying to find cues to work up a full body tension. Been WAY too lax in the lats and upper traps.

Paused seated DB press
15*8
20*8
22.5*8
25*8
27.5*8
30*8*2

DB side overhead raises
(Four dropsets)
 
Treadmill
1.5kmh @ 10.5kmh

Paused DB flies warmup

Paused bench
60*8
70*8
80*8
90*8
100*9

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

...supersetted with...

Squats
60*10
80*10
100*10
110*10*2
 
Treadmill
2km @ mixed pace

Quick shoulder and rotator cuff warmup

Kroc rows
45*30
45*20
45*20

Paused DL
60*5
80*5
100*5
120*5
130*5
140*5
150*5*3 -belt-

More weight on forefoot = less lumbar strain, better form overall.

Paused DB flies
5*10
10*10
12.5*10
15*10
17.5*10
 
Treadmill
1km @ 10.5kmh

Cossack squats, gravity stretching.

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

Paused DB flies warmup

Paused bench
40*8
60*8
80*8
90*8
100*8

Hip and core complex
 
Treadmill
2km @ 10.5kmh

Gravity stretches and some hanging

Paused SOHP
30*7
40*7
45*7
50*7
55*7
60*7
65*7*3
45*12*2

Squat
40*10
60*10
80*10
100*10*3

Paused seated DB press
15*10
20*10
25*10
25*9
25*8

DB side raises
6*12
8*12
10*12*3
(+2 dropsets)

Front plate raises
15*12*5

ACTIVATE THE LATS AND S.A.TO AVOID SHOULDER IMPINGEMENT in overhead motions (due to previously overactive levator scapulae and rhomboids)

Reverse EZ-curls
25kg*10*3
 
Treadmill
1km @ 10.5kmh

Gravity stretching and hanging

Paused pullups
BW*8*6

Paused incline DB press
17.5*10
22.5*10
27.5*10
32.5*10
35*10
35*10
35*9

Kroc rows
45*20
45*15

EZ curls
30*10*3

... supersetted w rear delt DB flies

Banded "full moon" circles
 
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