Help the aged - dod's log

Back day, bit rushed but really feeling it

Deads
20Xbar
10X70
10X100
8x110
6x130 PB for reps

BORs
3X8X70

Hang clean and press

1X10X40kg
5X5X50

ohp
5X45
4X45
2X5X45
4X45 PB but annoying, first set pretty easy, second a grind, 3 and 4 pretty straight forward, last set a grind from rep 2. Next time.
 
Cheers Delvis :)

And chest again, pushing as much as I can in this week as next weeks looking like works going to dominate things

Bench press
12X50
6X70
4X5X70
2X10X60


incline DB Press
3X8X25
3X8X20

Lateral raises
3X12X12.5

Tricep push down
6X10X 12 sections
 
Quick leg session, going out tonight so time at a premium

squats
bar X20
20X60kg
10X80kg
10X90
2X5X100 just a grind

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

seated extensions
4X10X80kg

supersetted with hamstring curls
4X10X65

in and out in 50 minutes :)
 
Chest monday, as you do

dumb bells
10X20
10X25
12X30
10X32.5
2X5X35
2X8 X30 why oh why do dumbells feel so much harder than bar?? :(

Tricep pushdows, heaps of, and the machine for the stretch to finish
 
Legs for lunch at Gym 2, usual rush so no time for conditioning

squats
bar X20
20X60kg
10X80kg
10X90kg
3X5X100kg

leg press -
20X80
20X120kg
15X160kg
10X200

seated extensions
4X10X40kg on a new plate loaded machine, very different action to the cable ones

hamstring curls
2X10X60
 
And chest again,

Bench press (football bar)
12X50
6X70
4X5X70
3X75 - PB :)
2X10X60


incline DB Press
3X8X28
3X8X20

Lateral raises
3X12X12.5

Tricep push down
4X10X 12 sections with bar
3X10X10 sections with rope

Conditioning work.
 
Deads
20Xbar
10X60
2X6X100
8x120
20X60 dropset

BORs
3X8X60

Hang clean and press

1X10X40kg
4X5X50
1X5X55
1X8X45

ohp
4X5X45
4X45
******, last rep wouldn't go past my chin

lat pull downs supersetted with seated rows on machine
3X8X66
 
squats
bar X20
20X60kg
10X80kg
10X90kg
5X100kg
2X5X105 PB and it felt reasonable

Front squat
3X8X60

leg press -
20X120kg
15X160kg
2X10X200

seated extensions
3X8X30kg on another new machine, 3 second pause on each, nippy

hamstring curls
2X10X60
 
Found a space to park the zimmer and did chest, similar to last time at gym 1

dumb bells
10X20
10X25
12X30
10X32.5
1X6X35
1X5X35
2X8 X30

Tricep pushdows, heaps of, and some o/h dumbell extensions
 
Horrible horrible session. Everything just felt heavier than it was. Not had much in the way of food today so I suppose that won't help

Deads
20Xbar
10X60
2X6X100
2X6X120
20X60 dropset

BORs
3X8X60

ohp
4X45
4X5X45
******, last rep on first set wouldn't move

Hang clean and press
1X10X40kg
5X5X50
1X8X45

lat pull downs supersetted with seated rows on machine
3X8X66
 
crazy crazy workload for the last couple of weeks but back again now :)

squats
bar X20
20X60kg
10X80kg
3X5X100

fronnt squats
3X8X60

leg press -
20X150kg
3X20X200


seated extensions
4X10X80kg

supersetted with hamstring curls
4X10X60
 
Chest sunday

dumb bells
10X20
10X25
12X30
3X6X32.5
2X8 X30
20X25
10X20 with a 4 second pause at the bottom, it hurts, even with 20's

usual tricep work,
 
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