Help the aged - dod's log
- Thread starter dod
- Start date
I'd agree, most of the time.
Particularly busy just now though. Got in this morning at 6.15 and just got home 20 minutes ago. That's pretty typical at the moment. The days when it's not like that are the days I head to the gym
Changed things about a bit to try to speed up weight loss.
Cardio Leg day tonight strictish 1 minute rest between sets.
4X20X60kg Squats
Leg extensions
3X20X10 60KG
1X10X60
supersetted with
Lunges
3X20X7.5kg (each hand)
1X10X7.5
Leg press
3X20X140
1X10X140
Seated leg curl
3X20X55
1X10X55
Seated calf raise
3X20X20
1X10X20
Cardio Leg day tonight strictish 1 minute rest between sets.
4X20X60kg Squats
Leg extensions
3X20X10 60KG
1X10X60
supersetted with
Lunges
3X20X7.5kg (each hand)
1X10X7.5
Leg press
3X20X140
1X10X140
Seated leg curl
3X20X55
1X10X55
Seated calf raise
3X20X20
1X10X20
okay, tear me to bits 
An unplanned session, had an hour at badminton with a mate and just fancied it. All the bars were taken when I went in so the smith was the only option. At least it's not just a single plane of motion. This was the fourth set of 5X100.
I don't think my backside is low enough, is it?
An unplanned session, had an hour at badminton with a mate and just fancied it. All the bars were taken when I went in so the smith was the only option. At least it's not just a single plane of motion. This was the fourth set of 5X100. I don't think my backside is low enough, is it?
apologies for not replying previously Still at it but just as busy as ever 
No vid but paid attention to what you said and noticing a difference. Trying to "sit into" the lift a bit more.
Today's cardio weights: chest and back
4X8X80 dead lift
4X8X65 bench press
decreasing sets:
20X22.5 incline DB
20X20
18X20
12X20
supersetted with
20X30 DB single arm row
20X30
16 X30
14X30
Flat bench
2X20X18 DB press
1X14
1X8
supersetted with
3X20X18 DB pull over
1X10 X18
weights aren't impressive but there's a lot of volume. My weights just under 12.5 stone but I'm eating a fair bit more, round about 2100 calories compared with the 1700/1800 I was eating. Interesting to see how the body responds, although it does my head in, so compex
Still at it but just as busy as ever No vid but paid attention to what you said and noticing a difference. Trying to "sit into" the lift a bit more.
Today's cardio weights: chest and back
4X8X80 dead lift
4X8X65 bench press
decreasing sets:
20X22.5 incline DB
20X20
18X20
12X20
supersetted with
20X30 DB single arm row
20X30
16 X30
14X30
Flat bench
2X20X18 DB press
1X14
1X8
supersetted with
3X20X18 DB pull over
1X10 X18
weights aren't impressive but there's a lot of volume. My weights just under 12.5 stone but I'm eating a fair bit more, round about 2100 calories compared with the 1700/1800 I was eating. Interesting to see how the body responds, although it does my head in, so compex
still in the game Had a busy month though and this has been the first week where I've been able to get in more than once. Also had a week in sunnny Spain and managed to pretty much empty the wine reserves
Legs tonight,
3X20X60kg Squats
1X10X60
Leg extensions
3X20X10 60KG
1X10X60
supersetted with
Lunges
3X20X7.5kg (each hand)
1X10X7.5
Leg press
3X20X140
1X15X140
Seated leg curl
3X20X55
1X10X55
Seated calf raise
3X20X20
1X10X20
Had a busy month though and this has been the first week where I've been able to get in more than once. Also had a week in sunnny Spain and managed to pretty much empty the wine reserves Legs tonight,
3X20X60kg Squats
1X10X60
Leg extensions
3X20X10 60KG
1X10X60
supersetted with
Lunges
3X20X7.5kg (each hand)
1X10X7.5
Leg press
3X20X140
1X15X140
Seated leg curl
3X20X55
1X10X55
Seated calf raise
3X20X20
1X10X20
I go in dreading leg day but come out loving it
I'm going to do this through till the end of december then I really fancy trying that wendler 5/3/1 programme.
cardio chest day,
4X8X60 Bench
70X20 Dumbells
70X18 dumbells
70 push ups
Back
4X8X100 Dead
70 X30 SAR
70 X45 lat pull down
70 X18 DB pull over
obviously not individual sets of 70
Idea is to build to 20/20/20/10 then up the weight again.
4X8X60 Bench
70X20 Dumbells
70X18 dumbells
70 push ups
Back
4X8X100 Dead
70 X30 SAR
70 X45 lat pull down
70 X18 DB pull over
obviously not individual sets of 70
Idea is to build to 20/20/20/10 then up the weight again.Shoulders and Arms
1X20X20kg Seated DB press
1X16X20
1X14X20
1X12X20
1X8X20
Supersetted with 3X20X14kG Hammer curls
3X20X43kg facepulls
1X10X43kg
Supersetted with
3X20X43
1X10X43 rope push downs
3X20X25 bar bell curls
Supersetted with
3X20X10 Lateral raises
1X20X20kg Seated DB press
1X16X20
1X14X20
1X12X20
1X8X20
Supersetted with 3X20X14kG Hammer curls
3X20X43kg facepulls
1X10X43kg
Supersetted with
3X20X43
1X10X43 rope push downs
3X20X25 bar bell curls
Supersetted with
3X20X10 Lateral raises
my proper cardio night
30 secs rower sprint
10X squat thrusts with 20kG dbs
10 pressups
repeat three times
three minute rest
30 secs rower sprint
10X 43kg upright row
10 X 10kg lateral raise
repeat three times
three minute rest
30 secs rower sprint
10X burpees
10 situps
repeat three times
core work
4X10X hanging leg raise
3X20 Cable crunch with 65ish kg
3X10 kneeling roll outs
3X20 back extensions with 20KG
30 secs rower sprint
10X squat thrusts with 20kG dbs
10 pressups
repeat three times
three minute rest
30 secs rower sprint
10X 43kg upright row
10 X 10kg lateral raise
repeat three times
three minute rest
30 secs rower sprint
10X burpees
10 situps
repeat three times
core work
4X10X hanging leg raise
3X20 Cable crunch with 65ish kg
3X10 kneeling roll outs
3X20 back extensions with 20KG