Help the aged - dod's log

dod · 9 May 2013 at 20:10

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

dod · 12 May 2013 at 18:47

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

dod · 18 May 2013 at 19:42

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

mrthingyx · 18 May 2013 at 20:05

dod said:
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

Think of it this way: will he be doing what you are in thirty years? Or will he be another casualty of real life?

dod · 18 May 2013 at 21:47

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?

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

mrthingyx · 19 May 2013 at 08:55

Absolutely - I'd never detract from somebody's achievements (not saying I don't get depressed when seeing a young whippersnapper lift twice as much as me overhead, whilst being impeded by a lack of a Y chromosome...).

But we should feel good and happy that we're lifting NOW.

dod · 19 May 2013 at 21:07

Back day

Deads

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

LAt pull downs
2X8X59

Extensions
3X10 with 20kG plate

Face pulls
3X10X50ish

mrthingyx · 19 May 2013 at 22:37

Boom.

How did the deads feel?

dod · 20 May 2013 at 08:13

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

Delvis · 21 May 2013 at 21:45

Deadlifts.

Dead. Lift.

Let the weight be dead on the floor before doing the next rep

Better angle next time!

mrthingyx · 21 May 2013 at 22:01

Delvis said:
Deadlifts.

Dead. Lift.

Let the weight be dead on the floor before doing the next rep

Better angle next time!

He's just doing strongman.

Even with that angle, I can see the curve in your lumbar region... Really stick your bum out as far as it will go!

dod · 22 May 2013 at 07:07

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.

dod · 30 May 2013 at 20:06

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

mrthingyx · 30 May 2013 at 22:27

All dum bells and no biceps? Appreciate it was chest day, but... :confused:

And give that volume, you must have had an epic pump! :eek:

dod · 31 May 2013 at 09:40

back tonight so do some biceps then

Pump was good

dod · 2 Jun 2013 at 00:58

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

dod · 26 Jun 2013 at 19:09

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

mrthingyx · 26 Jun 2013 at 20:14

dod said:
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

Houston? Barbecue much? :cool:

Good to have you back... Now pay your penance in DOMS!

dod · 28 Jun 2013 at 20:34

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

But it had marzipan which is from almonds, right?

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

mrthingyx · 28 Jun 2013 at 22:54

Now feel free to take this with a inch of salt, as I have proven to myself that I suck at dieting, so...

- carbs: these are not necessarily the devil, but you would do better in my opinion to cut them down and swap them for more protein and fat...
- on the subject of fat, there doesn't appear to be much in your regime... But then, that's a by product of the above, so...

Personally, I wold swap out the sandwich at lunch for a salad with grilled chicken, boiled eggs and avocado to get more protein and ft into your daily routine, but it's entirely personal.

As I said, my dieting success has been restricted to de-carbing and the resulting water loss... I have trimmed down from the dizzy heights of 95-ish kg to somewhere around 89kg at the moment, and seem to have reached an interesting equilibrium...

Either way, 10lbs is very doable: the Chet way would be to go ultra-low carb for ten days, and make the rest up in protein and fat, because you will shed water weight and visceral fat VERY quickly. :cool:

Good target, too! Good luck!