Abducted by robots

Shoulder warmup

Paused SOHP
40*5
50*5
60*5
70*3*4
45*12*2

... supersetted w tib and calf raises

Paused seated DB press
12.5*7
17.5*7
22.5*7
27.5*7
30*4

Shoulder raises complex
(three rounds)

A bunch of tricep extensions

Paused tempo squats
... just to give the groin a good stretch and work the form.
 
Treadmill
1.1km @ 11kmh (barefoot)

Hip adductor/abductor and tib/calf raises complex

Shoulder warmup

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

Paused incline DB bench
20*10
25*10
30*10

Plate front raises and leg swings

KB swings
20kg*1 min*3
 
Treadmill
1.5km @ ~12kmh (barefoot)

Hip flexor warmup

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

HARD grip and bicep tension into the traps and upper back. RACK TIGHTNESS AND UPPER BACK TENSION ABOVE ALL ELSE.

Pullups
BW*10*4

A few preacher curls and DB flies, the latter for the shoulder
 
Are you running on a regular treadmill or a curved one.


Flat treadmill for me!

Treadmill
2km @ 11.7kmh (barefoot)

Though I will say, my soles are pretty fucking raw now. Gotta toughen them up over time.

Shoulder warmup

Paused incline DB flies
15*7
20*7
25*7
30*7
35*7
40*7
40*6

Paused DB flies
15*10*4

One-armed tricep extensions supersetted w DB side raises
(Four rounds)

Facepulls
12.5*15*3
 
Treadmill
2km @ 11kmh (barefoot)

Various warmup exercises - pullups, tib raises, plate overhead raises...

Paused seated DB press
12.5*10
17.5*10
22.5*10*4

Paused squats
60*5*2

Time constraints...

Range of motion, time under tension and full motor control with light loads in the weeks ahead. Gotta grease the groove before loading up.
 
Treadmill
1.5km @ ~11.5kmh

Hip and core warmup

Squat
60*5 (paused)
60*10*5

Dont lock the knees or hips out. This will prevent hip impingement and retain connection with the quads and feet. Feels MUCH better than previous setups, no hip-popping or any of the likes. Great form cue! (Remember the grip and arm tension when setting up, and upper trap activation)

Paused SOHP
30*10
40*10*5

Paused seated DB press
20*10*4

DB side raises supersetted w deficit leg raises
(Three rounds)

Plus one-armed tricep extensions...
 
Treadmill
1.6km @ 11.2kmh

Core and hip activation, various stretches

Paused RDL
70*10
90*10*5

Front squats
70*10*5

Dont lock out knees and hips, keep the grip tight (index knuckle on delt) and the elbows forward (activates the SA). [I've been too focused on being as upright as possible.]

Facepulls
Two sets
 
Treadmill
2km @ 11.2kmh

Shoulder and core warmup

Paused seated DB press
12.5*10
17.5*10
22.5*10
25*10*3

Paused RDL
60*8
80*8
100*8
 
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