Help the aged - dod's log

dod

dod

dod

Soldato
Joined
31 Oct 2002
Posts
4,119
Location
Inverness
reckon I could play :)

Age: 49
experience: just over a year
weight: about 83kg
height: about 5' 11"
lifts:
DL 130
Bench 75
Squat 110

Sedentary job, office based, reasonably active at the weekends.

Aims: Main aim would be to reduce body fat percentage. I'd guess I'm at least 20% at the moment. I'm not "fat" but there is a bit of a gut there. Having said that I'm about a stone down on what I was a year ago :)

Targets: DL 150, Bench 100, Squat 130: I'd like to do that by June next year

Diet: Not bad, we never eat processed food, always cooked fresh. Probably high on the carbs as my wifes a big fan of pasta, and not wholemeal either :|.

Activity: currently back to 3/4 sessions a week, fairly normal 3 day split with chest/back/legs. Usually followed by 20 minutes or so of cardio.

Help needed: Probably heaps :( I realise it's more difficult as you get older to increase the weights and I have a weak back due to a ruptured disk about 7 years ago. Having said that I'm patient enough to accept small gains.

Lets see how it goes :)
 
Routine is a three day split, back, legs, chest.

Last back day went
DL
10X60
10X90
3X8X110

3X10X60 BOR
5X5X40 OHP
3x10x50 Lat pull downs immediately followed by seated rows on same machine
2X10X30 single arm BOR
3X10X42(I think) face pulls
3X10X40 incline row these

I suck at wide grip pull ups, maybe three with a full range of motion.

Chest tonight so I'll post that later. Focussed mainly on dumbells as I don't usually have a spotter for the bench. Legs is generally squats followed by extensions and I've recently started adding the leg press machine as well.

Chest and back days I'll do about 20 mins cardio, legs days I'll do 10 minutes before hand as a warm up.

Diet is normally pretty good, fresh meat, fish, veg. Not keen on eggs unfortunately. Don't drink through the week at all and not too much at the weekend, maybe a couple of glasses of wine. Weekly treat is an indian carry out. Started keeping a note of cals lately and I've normally only been taking in about 1800/1900 but haven't counted the wine in that :) I do take protein shakes, normally right after exercise.

Yesterday was different
total of about 2900 which wasn't that difficult really.
Carbs 228
Protein 176
Fat 143 Full breakfast and half a tub of greek yoghurt might have caused that :)
 
Chest and Tri's

All dumbell
10X18
10X20
10X25
3X8X30 best I've done to date and it actually felt fairly easy until the middle of the last set :)
then did 3X10X25 and 3X10X20 for volume

shoulder press with db

1X10X16
2X10X18

Tris
6X10X46 3 sets with the rope, 3 with a bar.

20 mins cardio split between treadmill and bike.
 
Legs, first time properly in about three months due to back issues so a mild session to get going again :)

Squats
2X10X60
3X10X80

Leg extrensions
2X10X70
3X10X90
1X10X100

Hamstring curls
2X10X40
3x10X50
1X10X60

Seated leg press
1X10X80
1X10X120
2X10X160
1X10X180

Feeling the back again though :(
 
That's a good point thanks, I'll try them next week, never done them before. Backs not too bad today so don't think it's serious. Legs on the other hand..........
 
chest last night:
Much the same as last time except for repping 32.5 db's which is a first and gets me onto the big boys dumbbell rack :p. Another first was hitting 20 on the seated shoulder press although only managed 8 reps rather than the 10 I was looking for.

Total of 5.5T on chest, some doms but not as bad as I was expecting.
 
Back day, after being away all week without access to a gym. Decent hotel though so diet was okay.

Pull ups
2 +2 I suck at these :o

Deads
lower back isn't right again 3X12 X60

BOR's
3X10X60

Hang cleans
3X8X45

Incline rows
3X10X60

Lat pull downs
3X10X59
supersetted with the same of seated rows

Dumbell rows
3X8X30
 
Zefan said:
Looking at your lifts, BOR seems a little out of proportion to me. I'm by no means an expert so feel free to shoot me down like the skinny, weak runt I am, but 60kgx10 BOR seems a bit high compared to the rest? Wondering if your form is right for these, or you've just got some major BOR skills.
Click to expand...

No idea, it is what it is :confused:
 
mrthingyx said:
Principle is similar, but a front squat will require you to really keep you shoulders back and elbows up to make sure your torso stays solid and upright.
Click to expand...

Thanks. Couldn't get a bar or rack tonight, busiest I've seen the place. So, goblet squats it was. Never done them before so started with 30 to get a feel for them, moved on to 35 and finished with three sets of 40. Also 1 set just using 25kg dumbells. Definitely a different feel to both exercises compared to normal squats.

Then leg extensions, hamstring curls, lying leg press. I think I'll keep doing the goblet squats for a couple of weeks, just increase the weight :)
 
chest night:
all dumb bell press.

warm up with 16's then
2X10X20
2X10X25
1X10X30
1X6X32.5 plus 1X4X32.5 pleased with this. Only got 4 reps last week.

Then worked down the weights again for a total of 5.8T which is another PB.

Shoulders
1X10X20
2X10X18
1X8X18 :mad:
1X12X16

Tri's
rope push down
3X10X39

Bar push down
1X10X50
1X5X50 finished, knackered.

weight hovering between 83 and 84 kg which wasn't really part of the plan but I can live with it just now.
 
Last edited:
icecold said:
Good amount of volume :cool:

You probably want to spend more of your sets at higher weight though, for example those two sets of 20kg won't have done a great deal.
Click to expand...

Thanks, I'll give that a go.

Generally, is barbell better than dumb bell or is there not that much difference? No spotter normally so I feel more relaxed/confident using db's.
 
Fair enough, thanks

Did back this morning, hadn't had anything to eat and was just about dry heaving by the end of it :(

DL
1X10Xbar
1X10X70
3X8X110
4X120 felt pretty decent after doing them light last week.

BOR
3X10X60 paying particular attention to form

Hang cleans 3X8X45 (last week was 42.5, not 45 as I said, my mistake :( )

Lat pull downs
2X10X59
1X10X52
supersetted with the same of seated rows

Dumbell rows
3X10X30
 
Legs: ouch

squats
2X10X70
4X6X90 just short of what I was working at before I had to rest my back

Leg press Lying/seated/reclining you know what I mean :)
10X80kg shouldn't have bothered with this set
10X120
10X160
3X10X200
20X120 drop set

extensions
2X10X70

then left leg/right leg/both together
2X10X25

Goblet squats
3X8X40
 
they just felt good :) Was swapping in with one of the regulars and we were just chatting and not really noticing what we were doing. They're struggling now though :D

And, I've spent a lot of time ******* about, time to make a proper effort :)
 
icecold said:
You probably want to spend more of your sets at higher weight though, for example those two sets of 20kg won't have done a great deal.
Click to expand...

Chest again tonight so tried to follow this.

1X10X16 warm up, really slow
1X10X25
1X10X30
1X10X32.5
2X35 another first, couldn't get a third though
1X6X30
3X10X25 need some volume :p

Shoulders seated press
1X10X20
3X10X18

Tris
heap of rope pushdowns

second day doms on legs are not good :(
 
Back session but not a great one.

DL
bar
2X12X70
3X8X110 Horrible pulling feeling in lower back
4X120

BOR's 1X10X60 really uncomfortable

hang cleans
3X8X40

Military press
2X6X40

Incline rows 3X10X55 felt fine
Lat pull downs 3X10X59 supersetted with
Seated rows 3X10X59

Never felt comfortable at all for some reason :(
 
Not sure to be honest. I'll try to get a vid this weekend and post it in the form check.

Back's pretty good today which is a surprise considering how it felt last night, also got doms in the traps and lats, which is unusual, hardly ever get them there for some reason. :confused:
 
and chest tonight.

couldn't get a free bench so had to use the smith. It's one of those that moves horizontally as well as vertically so it's not as bad as some but it's still a smith.

1x10X40
1X10X60
2X10X70
1X5X75 PB :)
1X8X70
1X10X65
2X10X50

tricep push downs, bit of cardio, out of time, home.
 
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