Leg extension - 6-8-10 drop set
60,0kg 6
40,0kg 8
30,0kg 10
Incline bench - 6-8-10 drop set
60,0kg 6
50,0kg 8
40,0kg 10
Chest felt a bit banged up for some reason so I took it a bit lighter than usual.
Seated behind the neck barbell press - mTor
32,0kg 8
These felt ungodly good
Chesticles with cables - mTor
30,0kg 8
DB French press - mTor
30,0kg 8
Unilateral leg extension - mTor
25,0kg 8
Lying leg curl - 6-8-10 drop set
55,0kg 6
40,0kg 8
30,0kg 10
Lat pulldown - Double rest pause
100,0kg 6 + 3 + 2
Standing cable row - mTor
60,0kg 8
Lying leg curl with unilateral negative - mTor
25,0kg 8
Chest-supported rear-delt fly - 6-8-10 drop set
10,0kg 6
7,0kg 8
5,0kg 10
DB concentration curl - Double rest pause
20,0kg 6 + 3 + 2
Three circuits of ab rollouts, fat man chins, pallof presses and inverted rows to finish.
Hack squat - Double rest pause
120,0kg 6 + 3 + 2
The sled apparently weighed 50kg but fuck that. I’ll count it as 20 because acab.
Bench - Double rest pause
100,0kg 6 + 3 + 2
Seated DB press - 6-8-10 drop set
34,0kg 6
24,0kg 8
18,0kg 10
Leg extension - 6-8-10 drop set
70,0kg 6
50,0kg 8
35,0kg 10
Plate-loaded dip machine - 6-8-10 drop set
160,0kg 6
120,0kg 8
80,0kg 10
Pec deck - mTor
Stack was missing the weight markings for some reason but I did 8 insanely shredding reps.
Barbell dick crush (hip thrust) - Double rest pause
70,0kg 6 + 3 + 2
Gotta find another way to load these dick crushers.
Cable J-pull - mTor
80,0kg 8
These are so fuckin’ brutal. I love them.
Chest-supported barbell row - Double rest pause
80,0kg 6 + 3 + 2
Face pull - 6-8-10 drop set
40,0kg 6
30,0kg 8
20,0kg 10
DB hammer curl - 6-8-10
20,0kg 6
15,0kg 8
10,0kg 10
Air-fucking with band resistance as a part of my back rehab between sets.
Ab circuit: 3 rounds of ab wheel, cable crunches and RKC planks.
Leg extension - 6-8-10 drop set
70,0kg 6
45,0kg 8
30,0kg 10
DB incline bench - 6-8-10 drop set
40,0kg 6
27,5kg 8
20,0kg 10
Seated behind the neck press - Double rest pause
60,0kg 6 + 3 + 2
Unilateral leg extension - mTor
25,0kg 8
Cable pushdown - 6-8-10 drop set
80,0kg 6
65,0kg 8
45,0kg 10
Chest with band flyes to finish.
Started the chin-up project today so I will probably cut back on other back movements a bit.
Smith dick crush - 6-8-10 drop set
80,0kg 6
60,0kg 8
40,0kg 10
I’m going to build myself an ass as hams of steel with these.
Lat pulldown - Double rest pause
90,0kg 6 + 3 + 2
Cable rope row - mTor
80,0kg 8
Hamstring curl - mTor
40,0kg 8
Chest-supported rear-delt raise with kettlebells - 6-8-10 drop set
18,0kg 6
12,0kg 8
6,0kg 10
DB concentration curl - Double rest pause
17,5kg 6 + 3 + 2
33 hammer-grip chin-ups during the day and ab wheel, cable crunch and RKC plank circuit to finish the workout.
Leg extension - 6-8-10 drop set
70,0kg 6
50,0kg 8
35,0kg 10
Paused military bench with a long pause - Double rest pause
90,0kg 6 + 3 + 2
Seated barbell press - 6-8-10 drop set
80,0kg 6
60,0kg 8
40,0kg 10
Platz hack squat - mTor
60,0kg 8
Chesticles with cables - mTor
40,0kg 8
Cable triceps pushdown - mTor
80,0kg 8
33 hammer-grip chins during the day.
Smith dick crush - Double rest pause
100,0kg 6 + 3 + 2
Chest-supported barbell row - Double rest pause
90,0kg 6 + 3 + 2
Cable j-pull with rope handle - mTor
80,0kg 8
Hammer curls, hammer-grip chins, farmer’s walks, ab wheel, cable crunches and a metric fuckton of trap work to finish.
I did 33 chins yesterday and 36 today and it seems my forearms and elbows can’t handle this. No worries, I’ll just drop the chin challenge until I go below 100kg and use hammer-chins as regular training for a while now.
Leg extension - mTor
50,0kg 8
Incline smith bench - Drop set
80,0kg 6
60,0kg 8
40,0kg 10
Seated behind the neck press - Double rest pause
70,0kg 5 + 2 + 1
Hack squat - Drop set
100,0kg 6
75,0kg 8
50,0kg 10
Tits with cables - mTor
35,0kg 8
Triceps with cables - Drop set
80,0kg 6
60,0kg 8
40,0kg 10
Basic warm-up routine with random stuff to get the blood flowing + inverted rows + activation and potentiation for bench.
Max effort
130,0kg 2
Cluster sets
115,0kg 6x1
115,0kg 6x1
115,0kg 6x1
mTor activation
90,0kg 7
90,0kg 6
90,0kg 6
Growth-factor
65,0kg 2xPositive Failure
DB rows
40,0kg 2x15
J-pull with ropes
80,0kg 3x15
Chins randomly between sets. I’ll probably have to tune the percentages a bit and simply go by feel or RPE measures each workout. 90% of 2RM seemed to tire me out A TON more than it should and I could just barely finish 6 reps on mTor activation with little-to-no activation in the right places. I’d rather take a smaller percentage here and actually work what is needed.
Leg extension
60,0kg 6, 6 , 10
Seated barbell press
75,0kg 6, 6, 15 - Rep PR
DB bench
40,0kg 6, 6, 9
Triceps, tits, quads and shoulders to finish.
Just some fuckin’ around with upper body pushing.
Fury is back with after almost three years of fucking around. Currently recovering from a slighlty torn right pectoral muscle and a myriad of shoulder injuries all on the right side. Easing back into training with a light-ish leg workout today before heading to work for the night. Independence day and pre-Christmas parties during the same weekend in a Finnish bar. Fvck ave.
Right now I’m still having some trouble with leg training due to deteriorating lumbar spine discs and vertebrae. According to MRI’s, the spine is entirely fine but because doctors have refused to treat it for so long, there apparently is some permanent nerve damage which can be set off by looking at my spine wrong.
Paused bench press
80,0kg 20
Paused incline bench press
50,0kg 20, 20, 20, 20, 20
Straight bar cable dip
47,5kg 20, 20, 20, 20, 20
Tits with cables
15,0kg 20, 20, 20, 20, 20
Incline cable pushdown
16,75kg 5 BFR sets
Switching flat bench for paused incline from now on, apparently I can handle that just fine but any kind of straight horizontal pressing is off limits.
Power shrug (did 10’s until couldn’t get a full 10 rep set with 5s squeezes at the top)
180,0kg 9
Chin-assist machine
50,0kg 20, 20, 20
Wide-grip lat pulldown
50,0kg 20, 20, 20
Standing cable row
31,25kg 20, 20, 20
Rear-delt machine
24,0kg 20, 20, 20
Wrist extensions, wrist flexions and bicep curls
5 BFR sets
Switching power shrugs to regular shrugs with 3s pauses to bring down the weight. Switching chin-assists to pulldowns and pulldowns to pullovers to minimize tension on my bicep tendons which seem to be on fire after today’s workout.
Superset 1
Hip adductor machine
89,0kg 20, 20, 20
Hip abductor machine
89,0kg 20, 20, 20
Superset 2
Seated leg curl
49,0kg 20, 20, 20
Leg extension
49,0kg 20, 20, 20
Hack squat
4 BFR sets
Seated leg curl
4 BFR sets
4+4 ab wheel rollouts and kneeling cable crunches
Paused close-grip incline bench
90,0kg 20
Seated barbell press
60,0kg 20, 20, 13
Rope pushdowns
3 BFR sets
Incline French press
3 BFR sets
DB side raise paused on top with slow negatives
10,0kg 20, 20, 20
Rear-delt row
21,75kg 20, 20, 20
Upright row
30,0kg 20, 20, 20