Abducted by robots

[golvmopp]

Squat
60*5 (paused)
60*5
80*5 (paused)
80*5
100*5 (paused)
100*5
120*5 (paused)
120*5
140*5 (paused)
140*5
150*5*3
150*10

UPPER BODY CUES: generate upper back tension by pulling the bar apart and almost doing a BTN press. Play around to find the exact cues that'll give you the most amount of stable and secure tension. This tension WILL radiate downwards through the lats and meet up with the glutes, creating a very stable platform to unrack and lift from. Dont forget to bring the hips out of the way.

Bench
40*10
60*10
80*10
90*10*3
90*15

BTN press
30*10
40*10*3

Side crunches

A few reverse band flies

Mustard-o-meter: 8.5/10

Flooring it on the last set of squats and banging out ten reps at that percentage after that amount of volume was a nice little challenge after the hiccups (car crashes) I've had as of late. Thanks to this track for the motivation:



Prehab cues:
- Isolation and activation exercises for vastus lateralis of your quads and TFL; that'll take the edge of your hip flexor dysfunction because of the medial head dominance.

 

[Aleks Sytsevich]

Just checking in to say I’m still lurking in this log.

 

[golvmopp]

Dips
BW*12*3

Paused bench
40*8
60*10
80*10
90*5
100*5
105*5*5
105*7 (tng)
90*9 (tng)
80*8 (tng)
60*10 (tng)

Front squat
60*8*2
80*8*3
60*8

Gotta work the front rack position cus these slayed me hard.

Paused DB flies
16*8
20*8*3

A few cable flies

DB skullcrushers

Tricep cable extensions

Side raises
(DROPSETS)

Mustard-o-meter: 8/10

Surprisingly good session!

 

[golvmopp]

Seated cable row
20*10
35*10
50*10*3

Focusing hard on scapular retraction which has been admittedly awful as of late.

DB row
24*10
30*10
34*10*3

Scapular retraction focus still. Three extra sets of scapular shrugs on right side on top of this.

Paused SOHP
30*8
40*8
50*8
60*7
50*8
40*8

Rear delt flies
4kg*10*4

Alternating DB curls supersetted w wall deadlifts

Concentration curls

Mustard-o-meter: 6/10

Not a G session but punched the clock regardless, worked up a sweat and got a bretty nice pump to boot.

 

[golvmopp]

(A bunch of pushups, a few pullups and australian pullups during breaks at work before heading to the gym...)

Deadlifts
60*8 (SLDL)
60*8
80*8 (SLDL)
80*8
100*8 (SLDL)
100*8
120*8 (SLDL)
120*8
140*16 -belt-

Seated cable row
40*10*4
(+2 dropsets)

Rear delt flies
5kg*10*4

Paused hammergrip pullups
BW*6*3
(+ a few regular pullups)

Pulldowns
(Some)

Paused DB flies
14*7
18*7
22*7
26*5*2

Dips
BW*12*2

Mustard-o-meter: 8.5/10

Good session with a new gym bro!

 

[golvmopp]

Dips
BW*12*3

Paused SOHP
30*5
40*5
40*8
50*5
60*5*2
65*5*2
70*5*2
72.5*5*2
60*5

Paused squat
60*7*2
80*7*2
100*7
120"7

Paused seated DB press
18*7
22*7*2
26*7*2
30*7

DB skullcrushers
32*8*3
(+2 dropset)

Tricep extensions
(bunch

Mustard-o-meter: 7/10

Slow start but turned an otherwise sluggish day to a good session!

 

[Porch_Rabbit]

Just checking in to say I’m still lurking in this log.

Make that dos cervezas lurking around. I'm just sitting back and 'mirin

 

[golvmopp]

Squat
60*5 (paused)
60*5
80*5 (paused)
80*5
100*5*2 (paused)
100*5*2
120*5 (paused)
120*5
140*5 (paused)
140*5
150*12 -belt-
150*10 -belt-

Late day at work after feeling a blue for reasons unknown, what a nice little occasion to blow the pipes out.

Paused SOHP
30*7
40*7
50*7
60*7
65*7*2
60*7*2

Dips (supersetted w wall deadlifts)
BW*10*4

Abs complex

A few DB curls and glute raises...

Mustard-o-meter: 7.5/10

Almost went AWOL but stuck around for the glory. Was a while ago since I last did something stupid on the squats, so thank you Meshuggah for the inspiration:

 

[golvmopp]

Warmup
5 min treadmill

Bench
60*8
70*8
80*8*2
90*8
100*8*5

Cable flies

Paused DB flies
14*8
18*8
20*8*2

DB raise complex
(front*12, side*12)*3

DB shrugs
30*12*5

Tricep extensions

Mustard-o-meter: 7/10

Good session considering I mulled over bailing once again.

 

[golvmopp]

Warmup
5 min treadmill

Horizontal cable shrug

Standing cable shrug

Chest expander pullaparts
2 bands*10*5

45-deg incline DB press
16*8
20*8
24*8
28*8
32*8
36*8*2

Paused squat
60*7*2
80*7*2
100*7*2

Seated cable row

Warmdown
5min treadmill

Abs complex

Mustard-o-meter: 7/10

 

[golvmopp]

Warmup
1km @ 10kmh

DL
60*5 (SLDL)
60*5
80*5 (SLDL)
80*5
100*5 (SLDL)
100*5
120*5 (SLDL)
120*5
140*5 (SLDL)
140*5
160*5*2

Hit a wall on the intended top sets. Hip flexors and/or medial glutes were fried.

Paused DB flies
14*5
18*5
22*5*2
26*5
22*5

Kroc rows
42*20
42*15
42*10

Wall deadlifts

Glute raise complex

DB shrugs

Mustard-o-meter: 6/10

 

[golvmopp]

Squat
40*5 (paused)
40*5
60*5 (paused)
60*5
80*5 (paused)
80*5
100*5 (paused)
100*5
120*5 (paused)
120*5
140*5 (paused)
140*5
160*12 -belt-
170*1 -belt-
180*3 -belt-
190*1 -belt-

Egged on to do stupid shit by that gym bro. Couldn't do much but abide.

Leg extensions

Ham curls

One-legged calf raises supersetted w glute raise complex

Bench
60*10
70*10
80*10
90*10
100*10*2

Treadmill
1.3km @ 10kmh.

Mustard-o-meter: 9/10

A nice shiner of a session. Due diligence warming up pays off.

 

[golvmopp]

Warmup
1km @ 10kmh

Paused seated DB press
14*5
18*5
22*5*2
26*5*2
30*5*2
34*5*4
26*10 (dropset 16*8) (tng)
26*8 (dropset 16*4) (tng)

Double-paused pullups
BW*5*4

Side raises
12*12*4
(+2 dropsets)

Paused SOHP
40*7
50*7
55*6
55*4
40*8

Tricep extensions

Treadmill
1.4km mixed pace (10.5-13kmh)

Mustard-o-meter: 7/10

Ok session, had no juice left for the SOHP. Figures after that volume on the seated DB press.

 

[golvmopp]

Warmup
5min treadmill @ 10.5kmh

Double-paused pullups
BW*7*5

Supersetted w one-legged calf raises

Lat pulldowns supersetted w side leg raises

Cable Jefferson curls supersetted w dips

45-degree incline DB press
18*10
22*10
26*10
30*10
34*8
34*7
(+ dropset)

DB curls!

Mustard-o-meter: 7/10

 

[golvmopp]

Warmup
1.1km @ 10kmh

Sumo DL (SLDL)
60*5 (60*5)
80*5*2 (80*5)
100*5 (100*5)
120*5*2 (120*5)
120*3

Hurts medial side of quad tendon at the knee.

DL
100*5
120*5
140*5*2

Squat
60*10
80*10
100*10

Wall deadlifts
16*12*4

Abs complex

Glute raise complex

Paused DB flies
12*8
16*8
20*8
24*8*2

Treadmill
1.6km at mixed pace

Mustard-o-meter: 6/10

Had grand ideas of trying sumo out but I'm probably better off just stretching myself out properly and rehabing myself into conventional deadlifting shape the same way my squat caught wind after careful scrutiny.

 

[golvmopp]

Warmup
1.5km on the treadmill at mixed pace (8:40), rotator cuff complex

Bench (paused reps)
40*10 (40*5)
60*10 (60*5)
75*10 (75*5)
90*10 (90*5)
100*10 (100*5)
110*7
110*6+F
(80*12)

SLDL
60*7*2
80*7*2
100*7
120*7

Front raises (supersetted w tricep extensions)

Side raises

Mustard-o-meter: 6.5/10

Getting pinned wasnt fun but the session went reasonably well otherwise.

 

[golvmopp]

Warmup
Rotator cuff complex

Dips
BW*15*3

Treadmill
1km @ 10kmh

Two cable row variations

Paused SOHP
30*10
40*10
50*10
50*8
40*8
30*10

3-second pause squat
60*5*2
80*5

Just opening the hips up after a day at work.

DB rows
42*15*3

Rear delt DB flies

Various DB concentration curls

DB shrugs
38*15*3

Mustard-o-meter: 7/10

 

[golvmopp]

Visiting another city, gym I chose is renovating and tore all the racks out. Shit timing, but I guess my functional fitness is lacking. Oh well, here goes!

Warmup
5min treadmill @ 10.5kmh

DB split squat (foot on bench)
22kg*5
22kg*6
22kg*7
22kg*8
22kg*9
22kg*10

Side lunges
10kg*10
16kg*10
20kg*10

45-degree incline DB press
16*10
20*10
24*10
28*10
32*10
36*8

DB RDL
22*8
28*8
34*8
40*8

Abs complex

Mustard-o-meter: 6/10

 

[golvmopp]

Warmup
1km at mixed pace, rotator cuff complex

Paused SOHP
30*7
40*7
50*7
60*7
65*7
70*6+F (gotta work my external rotators, right elbow wants to collapse medially)
70*6
70*6
50*10

Paused squat
60*5
80*5
100*5
120*5
140*5

Paused BTN press
30*8
40*8*2
45*8*2
40*7

Side raises
12kg*10*4
+dropset

Tricep extensions

Mustard-o-meter: 7.5/10

Surprisingly good session considering the calorie deficit.

 

[MilkManUK]

Intentional deficit or just one of those things?