Abducted by robots

[golvmopp]

35*4 breakfast pushups, ~8km of cycling

Shoulder warmup

Pullups
BW*15
BW*15
BW*12
BW*10

Facepulls

Jefferson curls

Core complex

Hammercurls and concentration curls.

Gonna have to manage stress and do more mobility/core work.

 

[golvmopp]

25*4 morning pushups and cycling

Paused SOHP
30*10
40*10
45*10*5

Seated DB press (tng)
17.5*10
25*10*4

Paused deficit RDL
60*10
80*10*5

DB side and front raises superset
(Four rounds)

Tricep extensions

Side crunches

Gonna make a point of just going to the gym daily, going light and adressing whatever needs to be adressed instead of trying to jam a square peg down a round hole and keep setting myself back. PROPER WARMUPS, LIKE THE ONES THAT GOT ME OUT OF THE RUT DURING LAST FALL AND WINTER.

 

[Fahcough]

Gonna make a point of just going to the gym daily, going light and adressing whatever needs to be adressed instead of trying to jam a square peg down a round hole and keep setting myself back. PROPER WARMUPS, LIKE THE ONES THAT GOT ME OUT OF THE RUT DURING LAST FALL AND WINTER.

 

[golvmopp]

Treadmill
2km @ 11kmh

Shoulder and core warmup

Squat
60*10
100*10*5

Pullups (tng)
BW*10*5

Facepulls
15*15*4

Banded walkouts
Three rounds

Paused DB flies
7*10
12.5*10*3

Seated cable row
80*12*3

 

[golvmopp]

Treadmill
1.5km @ 12kmh

Shoulder and hip warmup

Bench (tng)
60*10
80*10
90*10*3

DB side and front raises superset
(two rounds)

Tricep extensions
(two rounds)

 

[golvmopp]

Treadmill
2km @ 12kmh

Core complex
(Three rounds)

Kettlebell swings
(Three rounds)

Jefferson curls supersetted w wall deadlifts
(Three rounds)

Side crunches
(Two rounds)

 

[hardheart]

Gonna make a point of just going to the gym daily, going light and adressing whatever needs to be adressed instead of trying to jam a square peg down a round hole and keep setting myself back. PROPER WARMUPS, LIKE THE ONES THAT GOT ME OUT OF THE RUT DURING LAST FALL AND WINTER.

Have you thought about using bands at all to have something that's still "something" but easy on the body and helps recovery?

 

[golvmopp]

Have you thought about using bands at all to have something that's still "something" but easy on the body and helps recovery?

Oh yeah, I frequently do my shoulder warmup complexes with bands and vastly prefer them over cables!

One of my greatest obstacles has been dropping the prestige, and prioritizing warmup and mobility work despite the fact that it's gotten me out of every rut. Considering how many bad habits I've kicked over the past year, this is an easy one to stick to!

 

[golvmopp]

Shoulder warmup complex

Core warmup

Paused SOHP
40*10
50*10*5

Paused squat
50*10
80*10*3

Just warming up the taffy.

Just getting to the gym was a dubya today.

 

[golvmopp]

Went in today just for the intent of having physical fitness as a general guidestone in life. Did some stretching, core exercises and muscle activation, along with a few sets of light RDLs and SLDLs.

 

[golvmopp]

Went in for some stretching and activation/release therapy.

 

[golvmopp]

Stretching, mobility and some non-supported seated DB presses.

 

[golvmopp]

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

Squat
110*10*3

Stretch your shoulders out proper so you can get a tight rack.

Bench
60*10
100*10*3

Worked in with a couple of dudes. Felt pretty good.

Dips (tng)
BW*10*3

Pullups
BW*10*3

Front plate walks
+10kg*30m*3

Third IPSC-competition below the belt and some lifting to go with that.

 

[golvmopp]

Paused DB flies
5*10
11*10
15*10*3

Seated cable row
70*12*4

Paused deficit RDLs
60*8*2
80*8*3

Paused SOHP
30*10
40*10*3

Three quick supersets of side and front DB raises

 

[golvmopp]

Paused squat
40*5
60*5
80*5
100*5*3

Deep hip pain on right side.

DL
60*5
80*5
100*5
120*5
140*5*3

Incline DB press
15*10 (paused)
22.5*10 (paused)
30*10
37.5*10*2

Some quick side + front delt and tricep work...

 

[Fahcough]

How you liking the daily beating? As long as you look forward to it and it's not haunting your sleep.


You melted the Alerts <45>

 

[golvmopp]

How you liking the daily beating? As long as you look forward to it and it's not haunting your sleep.


You melted the Alerts <45>

Brother I didnt choose the thug life, the thug life chose me.

Shoulder band complex and plate walkouts

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

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

Paused pullups
BW*8*4

 

[Fahcough]

Brother I didnt choose the thug life, the thug life chose me.

~ Mother Teresa

 

[golvmopp]

Paused squat
40*5
60*5*2
80*5*3
100*5*2

Right groin still hurts. Prolly have to dial it down and do some targeted hip and core work instead.

Seated cable row
60*10
70*10
80*10*3

Laying leg and side leg raises
(three sets)

Side crunches
(three sets)

Pullups (tng)
BW*10*3

 

[golvmopp]

More mobility, stretching, activation and three sets of pullups (BW*12*3)