Help the aged - dod's log

Chest day, loads of shoulder mobility to start off with which helped a lot. Normal barbell press still isn't happening though

DB Press
10X20kG
10X22.5kG
2X10X25kG
10X27.5kG
2X10X30

Incline DB press
3X10X25

Tricep push down
6X10X 60
Shoulder press machine
2X10X35
1X10X40
2X10X45
 
Back day . Steak for supper :)

Deadlifts
barX 20
1X10X70
1X5X110
2X5X120

BOR's
3X8X70
Hang clean and press

bar X20
2X8X40kg
3X5X50

lat pull downs supersetted with seated rows
3X8X59kg

seated machine row things with the stack of weights,
1X10X50kg
3X10X90kg
 
Lunchtime legs, beats a walk by the canal :)

extensions
1X20X60
2X20X80kg

squats
bar X20
10X60kg
1X10X80kg
1X10X90kg
2X5X100kg Dropped a set of 80s from last week and these felt good, first set in particular. PB for reps :)


leg press -
1X20X80
1X15X120kg
2X12X160 These are strange. I can do 200 at the other gym, these were a real grind, different machine I suppose.


hamstring curls
3X10X50

Standing calf raises
3X15X80
 
I've heard bro-rumours that calf raises should be done at crazy weights because of how they work and their 'natural' habitat ..
 
really quick lunchtime chest session

press
4X8X55

DB Press
10X20kG
2X10X25kG
10X30kG
6X32.5

3X10X18kG shoulder DB press , shoulder not liking it again :(
 
Back day at Gym 2, quite enjoy the different routines at different gyms, mainly due to space and equipment.

Pullovers
20X25kg
1X15X55
1X15X55
1X10X60
1X8X60

Lever pulldown
1X20X40kg
3X12X60kg

Seated Row
1X15X60
2X10X60

Lat pull downs

3X10X 5 plates

back extensions
1X15
2X15 with 20kg plate

Conditioning

Lunges 4 lengths using 16kG db's
Farmers walk 4 lengths 112kg
30 sit ups
30 pressups
30 mountain climbers
30 ball slams to floor
60 kg bag lift, 6 lengths.
 
Lunchtime legs again,

extensions
1X20X60
2X20X80kg

squats
bar X20
10X60kg
1X10X80kg
1X10X90kg
5X100kg
6X100kg
5X100kg Happy bunny, second set at 100 felt great and I was tempted to keep going but opted to try a third set which felt okay. I'll need to get a video next time for form.

leg press -
1X20X80
1X15X120kg
2X12X160

hamstring curls
3X10X50

Standing calf raises
3X15X80 didn't try harder, calfs (calves?) were burning with these :(

no cardio, had to get back for a meeting.
 
ta, surprisingly DOM free today. Calories were a good bit higher than normal, does that make a difference?? Hoping it's not the calm before the storm. :p
 
Chowing down can certainly help reduce DOMS because the body has more than what it needs to repair... which is why getting huge is good for two reasons. :)
 
Ah well, busy night. Voted and back session

Deadlifts
barX 20
1X10X70
3X5X120
1X140 PB on dead lift :)

BOR's
3X8X70


Hang clean and press
bar X20
2X8X40kg
3X5X50

lat pull downs supersetted with seated rows
3X8X59kg

Extensions
20X bodyweight
2X15 with 25kG plate
 
Last edited:
MOnday chest session, all dumbells, shoulder can't cope with the bar so made an appointment with the physio


DB Press
10X20kG
1X10X22.5kG
10X25kG
10X30
8X32.5
4X35
8X30
10X25 Happy enough with that, definite progress from last week.

Shoulder p[ress
4X10X40 on machine. The arc of motion doesn't mess up the joint

Tricep push down
10X32
2X10Xsomething
3X10X59 I know, strange figures but that's whaty it says :)
 
Couldn't get a bar for deads or BOR's to start with so

T-Bar Rows
20X20
10X40
3X8X60

lat pull downs supersetted with seated rows
3X8X59kg

Seated row
3X10X90, full stack on machine

Hang clean and press
bar X20
2X8X40kg
3X5X50
1X8X40

Extensions
20X bodyweight
2X15 with 25kG plate
 
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