Help the aged - dod's log

chest session, on smith, no spare benches. Really wasn't looking forward to it but ended up doing 5X80 and 4X80 which is a PB. Bit surprising under the circumstances but I'll take it :)

Shoulder work was disappointing though,
10X18
8X18
6X18 and knackered.

Loads of tricep work, feels good :)
 
Tomorrows going to be fun, legs today :)

BSS
10 bodyweight
3X8X18kg dumbbells each hand


Goblet squat
3X8X40

Leg press
1X10X100
1X10X150
3X10X200
1X20X100 dropset

Extensions
1X10X60
3X10X80

Hamstring curls
3X10X50

Single leg extensions
3X10X30

Not bad for the first session for a while :)
 
Back last night and Physio tonight. She's still trying to get the Sacroiliac joint mobilised properly and something "clunked" tonight. It feels different so hopefully she's done something positive, time will tell :)

First time for a long time some deads. Kept very light, 3X10X60, just to get a feel for them again.

Incline rows
3X8X50

Lat pull downs supersetted with seated rows
1X10X59
2X10X52 for both

DB rows
1X10X27.5
2X10X25

Hang cleans
3X8X45

Pretty much doms in every location at the moment :p
 
Absolute **** chest night :( Couldn't get into it after last week and I was really looking forward to it too. Legs tomorrow, happy days :)

Dumbbells
10X20
10X25
10X30
8X30
6X30
couple of drop sets with 25's

Shoulders
seated machine
3X10X39 which I guess isn't :p
2X18X10 DB

rope push downs at 43 and 50, 3X10 each
 
not updated a couple but chest again tonight, almost identical to last time, bit extra shoulder work :)
 
rumours of my untimely demise were unfounded, just been all over the country on work and only been able to sneak in the odd session here and there. Should have clear time for the next 2-3 weeks though.

Back session:

T-Bar rows
1X10X45
3X10X55

Hang clean and press
3X10X40

Single arm rows
3X10X30

Pull downs 3X8X59 on machine
 
Chest day: all dumbbells

1X10X20
1X10X25
2X10X30
1X10X32.5
1X10X27.5
2x10x25

Incline
3X10X22.5

Seated shoulder press
2X10X18
1X10X16

TRiceps rope push down - heaps :)
sitting bang on 81kg which isn't bad considering the lack of focus I've had for the last month
 
Legs day.

BSS
10 bodyweight
3X8X18kg dumbbells each hand tried the 20's and couldn't balance for some reason :confused:

Goblet squat
3X10X42.5

Leg press
1X10X100
1X10X150
3X10X200
1X8X220
1X20X100 dropset

Extensions
1X10X60
2X10X80
1X10X85

Hamstring curls
1X10X50
2X10X55

Single leg extensions
3X10X30 each leg
 
Dumbbells
10X20
10X25
2X10X30
1X10X32.5
4X35
couple of drop sets with 25's

Shoulders
seated machine

3X18X10 DB

rope push downs at 43 and 50, 3X10 each

Feeling my age now though, watched a 15yo repping 160kg deadlifts, succeeding at 180 and only just missing a 190. Wish I'd started 30 years ago :o
 
mrthingyx said:
Think of it this way: will he be doing what you are in thirty years? Or will he be another casualty of real life? ;)
Click to expand...

That's always a possibility :) However, give youth credit where it's due, he seemed like a genuinely decent person. I hope he does well, I think he will :)
 
Back day

Deads :D
10X60
2x8X100
1X5X100

BOR's
3X10X60

Hang clean and press
3X8X40

Seated rows (cable machine)
5 sets of 10 funny weights, can't remember the numbers

Pull ups 3 :o

LAt pull downs
2X8X59

Extensions
3X10 with 20kG plate

Face pulls
3X10X50ish
 
Not bad, but not right, difficult to explain. No reaction this morning so I'll keep at them again :)

I took a video for form but it's worthless, didn't set it up properly, I'll get one next time.

edit:
actually, lets see if this works, not quite as useless as I thought
 
Last edited:
thanks for the feedback guys, probably saturday before I can get back in because of work this week but I'll try again then, along with a better angle.
 
Chest day: all dumbbells

1X10X20
1X10X25
2X10X32.5
4X35
2X10X27.5
2X10X25


Incline
3X10X25

Seated dumbell shoulder press
2X10X20
1X10X18 that'll be 3 sets at 20 next week
2X8X52 on machine (clearly not a real 52)


TRicep push downs, machine at 32kg and 39kg, heaps :)
 
Back day

Deads
10X60
3x8X100


BOR's
1X10X60
2X10X65

Hang clean and press
2X6X45
1x8x40

Seated rows (cable machine)
5x10x77

LAt pull downs
3X8X59 supersetted with seated rows

Extensions
3X10 with 20kG plate

Face pulls
3X10X52
 
I'm back, been really busy at work culminating in a week in Houston last week, should have more time again now though. Chest session, boring numbers, looking forward to the doms :)
 
duly paid :) Didn't do the barbecues, was all work and very little play unfortunately.

Now though, decent back day, and checked weight which came in at 12st 10lbs which is as light as I've been for a long time.

I'm now on a bit of a challenge however with the brother in law. I've told him I'll get myself down to 12 stone so I need to be a bit more serious about this. This is a snapshot of food for yesterday and today but it's fairly typical of my diet through the week. I'm guessing more meat, drop some of the cheese? Carbs aren't bad? (Although it's not picking anything up from the rowie :confused: )

I'll take any advice anyone's prepared to give to improve this diet. Todays rowie is one of the few treats I have for myself, fridays only :) . That and the bit of chocolate from one of the staff :o But it had marzipan which is from almonds, right? :D

Last couple of days I haven't had breakfast, been into the office by 7, just haven't had time :(

food 1.JPG


food.JPG
 
thanks for the input guys. For the record I've went down the chicken salad route, avocado, no egg, added cashew nuts. I'll get an update of how that looks shortly but works a biatch at the moment :(
 
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