- Joined
- Nov 15, 2006
- Messages
- 1,033
- Reaction score
- 286
What's the occasion? Ethical, health, voodoo?
Abducted by robots
- Thread starter golvmopp
- Start date
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Little bit of column A, B and C. Hardest part so far is not getting lumped together with the shrieking, flannel-shirt wearing harpies. Might start up another diet log.
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Warmup
Treadmill - 5 min incline walking, 5 min jog at 10kmh
Paused SOHP
30*5
40*5
50*5
60*5
70*5
72.5*5
72.5*5
50*12*2
3-sec paused squat
60*5
80*5
100*5
60*5 (dropset)
Paused seated DB press
14*7
20*7
24*7
28*10
DB side raises supersetted w DB skullcrushers
Tricep extensions
Mustard-o-meter: 7.5/10
Good session! Subpar sleep as of late but the energy levels are up once you shake the rust out of the wheels.
Treadmill - 5 min incline walking, 5 min jog at 10kmh
Paused SOHP
30*5
40*5
50*5
60*5
70*5
72.5*5
72.5*5
50*12*2
3-sec paused squat
60*5
80*5
100*5
60*5 (dropset)
Paused seated DB press
14*7
20*7
24*7
28*10
DB side raises supersetted w DB skullcrushers
Tricep extensions
Mustard-o-meter: 7.5/10
Good session! Subpar sleep as of late but the energy levels are up once you shake the rust out of the wheels.
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Warmup
1.2km in 6 min at varying pace
Double-paused pullups
BW*8*5
Supersetted w sumo side lunges
Lat pulldowns
(Bunch)
Paused deficit RDLs
40*5
60*5
80*5
100*5*3
60*5
Dips
BW*12*5
Behind-the-back cable curls
Pullups (tng)
BW*10
BW*8
A few concentration hammer curls...
Mustard-o-meter: 8/10
Unexpectedly great session!
1.2km in 6 min at varying pace
Double-paused pullups
BW*8*5
Supersetted w sumo side lunges
Lat pulldowns
(Bunch)
Paused deficit RDLs
40*5
60*5
80*5
100*5*3
60*5
Dips
BW*12*5
Behind-the-back cable curls
Pullups (tng)
BW*10
BW*8
A few concentration hammer curls...
Mustard-o-meter: 8/10
Unexpectedly great session!
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Warmup
5min treadmill
DL
40*5*2 (paused SLDL)
60*5 (60*5 SLDL)
80*5 (80*5 SLDL)
100*5
120*5
140*5
160*5 -belt-
180*5 -belt-
190*2 -belt-
Brickwalled at 190. Probably my upper back and lats that are lacking in activation so that my lower back has to take all the slack. Gotta revamp my setup and cues.
Band pullaparts
Bench (tng)
40*10
60*10
80*10
85*10
90*10
80*10
60*10
40*10*2
A few abdominal exercises
Mustard-o-meter: 5.5/10
5min treadmill
DL
40*5*2 (paused SLDL)
60*5 (60*5 SLDL)
80*5 (80*5 SLDL)
100*5
120*5
140*5
160*5 -belt-
180*5 -belt-
190*2 -belt-
Brickwalled at 190. Probably my upper back and lats that are lacking in activation so that my lower back has to take all the slack. Gotta revamp my setup and cues.
Band pullaparts
Bench (tng)
40*10
60*10
80*10
85*10
90*10
80*10
60*10
40*10*2
A few abdominal exercises
Mustard-o-meter: 5.5/10
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Lunch break
Hammergrip pullups
BW*9*5
Sumo side lunges
BW*10*4
After work session
Warmup
5min treadmill, double-paused pullups (BW*6*3)
Bench
40*10 (paused)
60*10 (paused)
80*5 (paused)
90*5 (paused)
100*5
105*5
110*5
115*4
120*2
100*8 (paused)
60*12*2
Just testing out higher percentages seeing for how long I've dicked around the same weights on the bench.
Snatch-grip deadlifts
60*7
70*7
80*7
90*7
100*7
Gotta do these as an accessory for a while to get proper upper back tension again.
DB skullcrushers supersetted w DB shrugs
45-degree DB press
16*10
20*10
24*10
28*10
32*10
Mustard-o-meter: 7/10
Hammergrip pullups
BW*9*5
Sumo side lunges
BW*10*4
After work session
Warmup
5min treadmill, double-paused pullups (BW*6*3)
Bench
40*10 (paused)
60*10 (paused)
80*5 (paused)
90*5 (paused)
100*5
105*5
110*5
115*4
120*2
100*8 (paused)
60*12*2
Just testing out higher percentages seeing for how long I've dicked around the same weights on the bench.
Snatch-grip deadlifts
60*7
70*7
80*7
90*7
100*7
Gotta do these as an accessory for a while to get proper upper back tension again.
DB skullcrushers supersetted w DB shrugs
45-degree DB press
16*10
20*10
24*10
28*10
32*10
Mustard-o-meter: 7/10
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Pre-lunch break
Pullups (tng)
BW*9*5
Sumo side lunges
BW*10*4
Paused pistol squats
BW*7
Post-lunch break
Hammergrip pullups (tng)
BW*9*4
Paused pistol squats
BW*7*2
Sumo side lunges
BW*10*2
After-work session
Warmup
Sumo side lunges (BW*10*3), dips (BW*12*3)
Seated cable rows
30*10
40*10
50*10
60*10*3
DB rows
42*12*3
Band pullaparts
Behind-back cable curls
Squat
60*10
80*10
100*10*3
For some reason I seem to have forgotten abdominal tension for quite a while during the squats, alongside the upper back. Probably due to focusing too much on my hips and medial glutes.
Landmine swings
Mustard-o-meter: 7.5/10
Good stuff, adapting seemingly well to the diet!
Pullups (tng)
BW*9*5
Sumo side lunges
BW*10*4
Paused pistol squats
BW*7
Post-lunch break
Hammergrip pullups (tng)
BW*9*4
Paused pistol squats
BW*7*2
Sumo side lunges
BW*10*2
After-work session
Warmup
Sumo side lunges (BW*10*3), dips (BW*12*3)
Seated cable rows
30*10
40*10
50*10
60*10*3
DB rows
42*12*3
Band pullaparts
Behind-back cable curls
Squat
60*10
80*10
100*10*3
For some reason I seem to have forgotten abdominal tension for quite a while during the squats, alongside the upper back. Probably due to focusing too much on my hips and medial glutes.
Landmine swings
Mustard-o-meter: 7.5/10
Good stuff, adapting seemingly well to the diet!
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Warmup
Treadmill 6min
Paused squat
40*5
60*5
80*5
100*5
120*5
140*5
150*5*3 -belt-
SLDL
40*5
60*7
80*7
100*7
120*7
BTN press
30*10
40*10
45*10
40*10
Hanging leg raises
BW*12*3
Plus a few landmine swings
Mustard-o-meter: 7/10
Treadmill 6min
Paused squat
40*5
60*5
80*5
100*5
120*5
140*5
150*5*3 -belt-
SLDL
40*5
60*7
80*7
100*7
120*7
BTN press
30*10
40*10
45*10
40*10
Hanging leg raises
BW*12*3
Plus a few landmine swings
Mustard-o-meter: 7/10
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Lunch break
Sumo side lunges
BW*10*5
BW squats
BW*10*5
Pullups (dead hang)
BW*7*6
After work session
Dips, one-legged calf raises, pullups, sumo side lunges
Paused seated DB press
12*7
16*7
20*7
24*7
28*7
30*7
30*5
22*5 (dropset)
16*5 (dropset)
Squat
40*7
60*7
80*7
100*7
120*7
Paused SOHP
30*7
40*7
50*7
60*7
Side raises supersetted w DB skullcrushers
Tricep extensions
Mustard-o-meter: 7/10
Nostalgia took me back to Limp Bizkit starting a few weeks ago; I've discovered plenty of quality in the musical department, and owe them a lot given how Sam Rivers' custom Warwick Streamer Stage I with red LED fret markers was the coolest thing I'd seen, which inspired me to start playing. Wes Borland's also an oddly intriguing guitarist with plenty of individual quirks that I'm just starting to pick up on now that I've played guitar for a while.
Sumo side lunges
BW*10*5
BW squats
BW*10*5
Pullups (dead hang)
BW*7*6
After work session
Dips, one-legged calf raises, pullups, sumo side lunges
Paused seated DB press
12*7
16*7
20*7
24*7
28*7
30*7
30*5
22*5 (dropset)
16*5 (dropset)
Squat
40*7
60*7
80*7
100*7
120*7
Paused SOHP
30*7
40*7
50*7
60*7
Side raises supersetted w DB skullcrushers
Tricep extensions
Mustard-o-meter: 7/10
Nostalgia took me back to Limp Bizkit starting a few weeks ago; I've discovered plenty of quality in the musical department, and owe them a lot given how Sam Rivers' custom Warwick Streamer Stage I with red LED fret markers was the coolest thing I'd seen, which inspired me to start playing. Wes Borland's also an oddly intriguing guitarist with plenty of individual quirks that I'm just starting to pick up on now that I've played guitar for a while.
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Warmup
Abs complex and sumo side lunges
Double-paused pullups
BW*8*5
Supersetted w one-legged calf raises
Lat pulldowns
SGDL
60*5
80*5
90*5
100*5*2
110*5
120*5
130*5
Cue: make a point to BURY the bar in your palms!! A lot of the slack in my back comes from a shallow grip - the same way my upper back tension is the foundation for a stable platform in the squat, proper lat and upper back tension is the foundation for a stable pull.
45-degree incline DB press
16*8
22*8
28*8
32*8*3
A few concentration curls and seated cable rows
Mustard-o-meter: 7/10
Abs complex and sumo side lunges
Double-paused pullups
BW*8*5
Supersetted w one-legged calf raises
Lat pulldowns
SGDL
60*5
80*5
90*5
100*5*2
110*5
120*5
130*5
Cue: make a point to BURY the bar in your palms!! A lot of the slack in my back comes from a shallow grip - the same way my upper back tension is the foundation for a stable platform in the squat, proper lat and upper back tension is the foundation for a stable pull.
45-degree incline DB press
16*8
22*8
28*8
32*8*3
A few concentration curls and seated cable rows
Mustard-o-meter: 7/10
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Pre-lunch break
Sumo side lunges
BW*10*4
Pullups (tng)
BW*10*4
After work session
DL (SLDL)
40*5 (*5)
60*5 (*5)
80*5 (*5)
100*5 (*5)
120*5*2 (*5)
140*5*2
Flat DB press
22*12
32*12
36*12
38*10
38*10
38*8
Seated DB press
16*10
22*10
26*10*2
Cable flies
Mustard-o-meter: 6.5/10
Sumo side lunges
BW*10*4
Pullups (tng)
BW*10*4
After work session
DL (SLDL)
40*5 (*5)
60*5 (*5)
80*5 (*5)
100*5 (*5)
120*5*2 (*5)
140*5*2
Flat DB press
22*12
32*12
36*12
38*10
38*10
38*8
Seated DB press
16*10
22*10
26*10*2
Cable flies
Mustard-o-meter: 6.5/10
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Lunch break
BW squat
10*6
Hammergrip pullups (tng)
BW*7*6
After work session
Warmup
1km treadmill @ 11kmh
Paused Bench
40*5
60*5
80*5
90*5
100*5
105*5
110*5
115*3
120*1*5
Paused squat
60*5*2
80*5
100*5
110*5
60*10
Dips supersetted w one-legged calf raises
Tricep extensions
Mustard-o-meter: 6.5/10
BW squat
10*6
Hammergrip pullups (tng)
BW*7*6
After work session
Warmup
1km treadmill @ 11kmh
Paused Bench
40*5
60*5
80*5
90*5
100*5
105*5
110*5
115*3
120*1*5
Paused squat
60*5*2
80*5
100*5
110*5
60*10
Dips supersetted w one-legged calf raises
Tricep extensions
Mustard-o-meter: 6.5/10
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Pre-lunch break
Pullups
BW*10*4
Cossack squats
BW*10*4
^the exercise formerly known as "sumo side lunges"
Post-lunch break
BW squat
12*3
Hammergrip pullups
BW*10*3
And a few hanging leg raises...
Pullups
BW*10*4
Cossack squats
BW*10*4
^the exercise formerly known as "sumo side lunges"
Post-lunch break
BW squat
12*3
Hammergrip pullups
BW*10*3
And a few hanging leg raises...
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Warmup
1.2km in 7:00 @ 10.5kmh
Seated one-armed pulldown
Seated cable row
Seated one-armed cable row
^Doing all of these as a means to engage the lower lats.
Partial RDLs
(Focusing on lower lats and back contraction)
Paused SOHP
30*7
40*7
50*7
60*7
50*7
40*7
30*7
Not quite dropsets but little rest on this pyramid.
A few concentration curls...
1.2km in 7:00 @ 10.5kmh
Seated one-armed pulldown
Seated cable row
Seated one-armed cable row
^Doing all of these as a means to engage the lower lats.
Partial RDLs
(Focusing on lower lats and back contraction)
Paused SOHP
30*7
40*7
50*7
60*7
50*7
40*7
30*7
Not quite dropsets but little rest on this pyramid.
A few concentration curls...
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Pullups (tng)
BW*10*4
Supersetted w a few sets of cossack squats and one-legged calf raises
Seated DB press
12*10
16*10
20*10
24*10
28*10*3
Squat
60*10
80*10
100*10
120*10
100*10
Paused SOHP
30*7
40*7
50*7
60*7
50*7
40*7
30*7
Side raises supersetted w DB skullcrushers
Tricep extensions supersetted w band pullaparts
Mustard-o-meter: 7.5/10
Turning a corner w the diet, loads of insights to share in due time.
BW*10*4
Supersetted w a few sets of cossack squats and one-legged calf raises
Seated DB press
12*10
16*10
20*10
24*10
28*10*3
Squat
60*10
80*10
100*10
120*10
100*10
Paused SOHP
30*7
40*7
50*7
60*7
50*7
40*7
30*7
Side raises supersetted w DB skullcrushers
Tricep extensions supersetted w band pullaparts
Mustard-o-meter: 7.5/10
Turning a corner w the diet, loads of insights to share in due time.
Last edited:
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Warmup
Treadmill 1km in 5:00 (mixed pace)
Cossack squats supersetted w dips
Double-paused pullups supersetted w one-legged calf raises
Paused BTN press
30*8
35*8
40*8*3
Squat
40*10
60*10
80*10*2
60*10
Side and front DB raises
A few DB shrugs to wake the neck up.
Mustard-o-meter: 6/10
Treadmill 1km in 5:00 (mixed pace)
Cossack squats supersetted w dips
Double-paused pullups supersetted w one-legged calf raises
Paused BTN press
30*8
35*8
40*8*3
Squat
40*10
60*10
80*10*2
60*10
Side and front DB raises
A few DB shrugs to wake the neck up.
Mustard-o-meter: 6/10
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Paused squat (tng in parentheses)
40*5 (*5)
60*5 (*5)
80*5 (*5)
100*5 (*5)
120*5*3
100*5
80*5 (*10)
60*5 (*10*2)
Paused BTN press
30*5
35*5
40*5*3
30*10
Pullups (tng)
BW*7*5
Cable flies
A few cable curls
Mustard-o-meter: 5.5/10
40*5 (*5)
60*5 (*5)
80*5 (*5)
100*5 (*5)
120*5*3
100*5
80*5 (*10)
60*5 (*10*2)
Paused BTN press
30*5
35*5
40*5*3
30*10
Pullups (tng)
BW*7*5
Cable flies
A few cable curls
Mustard-o-meter: 5.5/10
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Paused bench
40*5
50*5
60*5
75*5
85*5
95*5
105*5
105*5
105*2 (botched setup, halfassed set)
105*5
80*10*2 (tng)
SGDL
40*5
60*5
80*5
90*5
BB shrugs
90*12*4
Paused squat
40*5
60*5
80*5*3
60*5
45-degree paused incline DB press
14*7
18*7
22*7
26*7*2
DB front raises
DB side raises
Tricep extensions
Mustard-o-meter: 6/10
40*5
50*5
60*5
75*5
85*5
95*5
105*5
105*5
105*2 (botched setup, halfassed set)
105*5
80*10*2 (tng)
SGDL
40*5
60*5
80*5
90*5
BB shrugs
90*12*4
Paused squat
40*5
60*5
80*5*3
60*5
45-degree paused incline DB press
14*7
18*7
22*7
26*7*2
DB front raises
DB side raises
Tricep extensions
Mustard-o-meter: 6/10
- Joined
- May 6, 2010
- Messages
- 4,323
- Reaction score
- 2,071
Warmup
Dips supersetted w one-legged calf raises
Double-paused pullups
BW*6*5
Supersetted w cossack squats
Australian pullups supersetted w box stepups (20-inch)
Seated cable row
DB rows
Paused RDL
40*5
60*5
80*5
90*5
100*5
Paused squat
60*5
70*5
80*5
90*5
100*5
Band pullaparts
Concentration curls
Plank
2 mins
Mustard-o-meter: 6/10
Just bleeding it all through and waking the CNS up.
Dips supersetted w one-legged calf raises
Double-paused pullups
BW*6*5
Supersetted w cossack squats
Australian pullups supersetted w box stepups (20-inch)
Seated cable row
DB rows
Paused RDL
40*5
60*5
80*5
90*5
100*5
Paused squat
60*5
70*5
80*5
90*5
100*5
Band pullaparts
Concentration curls
Plank
2 mins
Mustard-o-meter: 6/10
Just bleeding it all through and waking the CNS up.
