Abducted by robots

Treadmill
2km @ 11.3kmh (barefoot)

Went 100% rawdog. Probably gonna transition to barefoot or Vibrams for all athletic stuff from now on.

Paused squat
40*5
60*5
80*5
100*5
120*5*3

Bench
60*10
80*10
90*10*3

Side crunches
(two sets)

Deficit leg raises supersetted w side leg raises
(two sets)
 
Breakfast pushups (35*3) and cycling

Paused SOHP
30*8
40*8
50*8
60*8*3
45*12
45*10

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

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

Pain-free hip. Good, now I have DL-variation I can push while the squat is down.

Pullups
BW*10*3
 
How did you split it. All day to complete or within a time frame in sets
All day, sets of 35. Six in the morning, three on lunch break, four in the late afternoon and two in the evening.
 
Paused squat
60*3
80*3
100*3
120*3
140*3*3
90*10 (tng)

Paused DL
60*3
100*3
120*3
140*3
160*3*3

Paused bench
60*5
80*5
90*5*3

Pullups (tng)
BW*10*3

It's been a lil while, but I've had stuff to do alongside a fuckton of fun.
 
Paused squat
60*5*2
80*5
100*5
120*1

Deep hip on right side still acting up.

Paused SOHP
30*5
40*5
50*5
60*5*3
40*12

Paused seated DB press
17.5*10
25*10*3

Front and side raises

One-armed tricep extensions

Seated cable rows
 
Paused squat
40*5
60*5*4

Focusing on TUT, form and stretching out the adductors.

Paused SOHP
40*10*4

Paused DB flies
7*8
11*8
15*8*4

Slow and steady now. Just get to the gym on a regular basis. Focus on rehab instead of pushing beyond what you can do with perfect form.
 
Paused squat
60*5
80*5
100*5
120*5*5

Paused DB flies
5*8
10*8
12.5*8
15*8

Paused incline DB press
20*10
30*10
40*5*3

Front plate raises supersetted w DB side raises

Almost a hunter now too - hence the weekend gym cease fire. Final practical exam (class 1) at some point during the summer.
 
Paused pullups
BW*8*5

(supersetted w one-legged glute raises and tib raises)

Dips
BW*10*5

(supersetted w BW bulgarian split squats)

EZ curls
25*15*4

(supersetted w deficit leg raises)

Facepulls supersetted w side crunches
(three sets)
 
Banded shoulder warmup

Paused SOHP
40*7
50*7
60*7*3
40*10*2

Paused seated DB press
17.5*8
22.5*8
27.5*8
27.5*6

DB side and front raises complex
7kg*12*3

DB skullcrushers holds and one-armed tricep extensions

Gotta treat pretty much everything as rehab, because my CNS is misfiring all over the fucking place. Just gotta be patient and turn this into a lifestyle again.
 
Last edited:
Paused squat
40*5
60*5
80*5*3
100*5*3

Narrow rack position = good back tightness and high chest. Facilitates core pressure, which in turn helps maintain tight glutes on the descent, alleviating the hip pain. Focus on a close grip and maintaining tightness (HIGH ELBOWS) during the lift, especially during the concentric phase. FOCUS ON THE CUES, DISREGARD THE WEIGHTS.

Paused RDL
60*7
80*7
90*7
100*7
120*7

Paused SOHP
40*10*5

Plate overhead raises
15*3
 
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