Help the aged - dod's log

Chest/tri day gym 2, using the football bar again, RC still not great.
Heaps of shoulder mobility work to start off with then

Bench press
1X12X50
8X70
3X6X70
12X50

incline DB Press
3X3X28
3X10X20

TRicep dumbell kickback
3X8X12.5

Lateral raises
3X12X12.5

Tricep push down
6X10X 12 sections
 
leg day, on a monday

squats
bar X20
20X60kg
1X10X80kg
3X5X90
2X5X100 felt good.

leg press -
1X20X50
1X20X100kg
1X20X150kg
1X15X200
1X20X210


extensions
1X20X60
3X10X80kg

hamstring curls
4X10X60
 
back day

Pullovers
20X25kg
2X15X55
1X12X60

Lever pulldown
3X12X60kg

Seated Row
3X15X40

Lat pull downs
3X10X 5 plates

back extensions
1X15
2X15 with 20kg plate

pile of conditioning work
 
Bit of a hurried chest session, not eaten properly since lunchtime yesterday either so it just felt bad :(

Bench press
1X12X50
4X5X70
1X4X70
2X12X50

incline DB Press
3X8X25
3X10X20

TRicep dumbell kickback
3X8X12.5

Lateral raises
3X12X12.5

Tricep push down
6X10X 12 sections

Conditioning work, till I couldn't
 
Back day

Deads
20Xbar
10X60
5X5X100

BORs
2X8X60
2X8X70

Hang clean and press

1X8X40kg
5X5X50
1X8X40

lat pull downs supersetted with seated rows
3X8X66kg
 
last session of 2014 so lets make it legs before breakfast :D

seated extensions
3X20X80kg

squats
bar X20
20X60kg
1X10X80kg
8X90

leg press -
20X80
20X120kg
15X160kg
15X160

hamstring curls
3X10X50

some conditioning work and ran out of time.
 
I'm moving nowhere on New Year's Day, I'm having a serving wench feed me wine and snacks the whole day in my favourite seat :D Or at least that's the dream ;)

If she reads this I'll have more to worry about than DOMS :p
 
chest day:

dumb bells
10X22.5
10X27.5
12X30
10X30
8X30
2X10 X27.5

Biceps/tricep stuff

Finished on the bench machine with a pile of sets as it seems to give a better pump than the db's for some reason.
 
Back day

Deads
20Xbar
10X60
8x100
12x110

BORs
2X8X60
2X8X70

Hang clean and press

1X8X40kg
5X5X50

ohp
5X5X40

lat pull downs supersetted with seated rows
3X8X66kg
 
Last edited:
Leg DOMS reinstated

squats
bar X20
20X60kg
2X5X80kg
3X5X100

Front squat, a first time ever for me
bar X10
2X10X40 felt weird and struggled to get elbows up high

leg press -
20X50
20X100kg
20X150kg
20X200
15X220
12X240

seated extensions
3X10X80kg
10X85

supersetted with hamstring curls
4X10X65
 
Last edited:
Chest again, on a mission

dumb bells
10X22.5
10X25
12X30
10X32.5
8X32.5
2X10 X27.5

Biceps/Triceps and the machine to finish off again
 
Back day

Deads
20Xbar
10X70
10X90
8x100
8x120

BORs
2X8X60
2X8X70

Hang clean and press

1X8X40kg
5X5X50
1X10X42.5 (last set done after OHP)

ohp
5X5X42.5 pb for me, bit ragged on the last set but it counts :)

Chest supported rows
3X8X60

close grip lat pull downs supersetted with seated rows
3X8X66kg
 
Idiot status confirmed. Chest session using the football bar and thought it was going really well. It was but it was only when I came out that it hit me the bar is only 10kg, not 20, what a muppet :( So, a fair amount of volume but not really what I'd been planning :o

Bench press
heap of reps at 10kilo less than planned

incline DB Press
5X8X25

Lateral raises
3X12X12.5

Tricep push down
6X10X 12 sections

Conditioning work, farmers walk, supermans, sit ups, blah blah blah
 
That's not idiot status... that is when you think you're a boss by lifting 10kg less than planned due to ****ty "plate math."

*Guilty*

And that's before we get onto stupid injuries when lifting...

*Also Guilty*
 
Legs for lunch at Gym 2

seated extensions
2X20X80kg

squats
bar X20
20X60kg
10X80kg
10X90kg
9X100kg PB for 100kg reps
6X100kg
5X100 kg

Front squat,
2X8X60

leg press -
20X80
20X120kg
2X15X160kg
10X200


hamstring curls
2X10X60
 
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