Help the aged - dod's log

[dod]

last workout of the year and the gym was heaving, absolutely mobbed.

Chest done on machines, some BOR's, some single arm rows, lat pull downs.

Time to decide how to progress next year.

 

[dod]

getting confused, it's that old timers kicking in

 

[dod]

Need bigger biceps to stablise your elbows, nomsayin?

shoulders and arms night

1X20X22.5kg Seated DB press
1X18X20
1X12X20
1X10X20
1X8X20

Supersetted with 3X20X14kG Hammer curls

3X20X43kg facepulls
1X10X43kg

Supersetted with
3X20X43 rope push downs
1X10X50 bar push downs

3X20X25 bar bell curls
Supersetted with
3X10X10 Lateral raises

gym full of new year resolutions

 

[dod]

chest day

4X8X65 Bench

2X20X20 incline dumbell press
1X16X20
1X10X20
1X9X20


2X20X18 dumbells
1X18X18
1X12X18

40 press ups

Back
no deads, backs playing up and back to physio
70 X30 single arm db row
70 X45 lat pull down
70 X18 DB pull over

Another couple of weeks of this routine with strict diet control then I'm fancying that wendler routine to try to build some strength

 

[dod]

There goes the strict diet control, roast beef gains

 

[dod]

Cardioooooo!!!

30 secs rower sprint
10X squat thrusts with 20kG dbs These hurt
10 pressups
repeat three times

three minute rest

30 secs rower sprint
10X upright row 18KG DUMBELLS
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 70kg
4X8 kneeling roll outs
3X20 back extensions with 20KG

Edit: oh and when I was hanging, 2X3 wide grip pull ups which doesn't sound much but is a first for me.

 

[dod]

Log neglection

Shoulder/Arms night, some progress since last week

Seated DB press
20X22.5kg
15X22.5kg
10X22.5kg
7X22.5kg
11X20.5kg
7X20kg

Supersetted with 3X20X14kG Hammer curls

Tricep pushowns supersetted with face pulls

3X20X43Kg
1X10X43 for each

Standing dumbell press
2X10X14kg
1X10X16kG

 

[dod]

I like the volume Only going to do this for another week or so though, then I want to shift to a strength routine for a change.

I was losing weight, then went on holiday in September, lost the habit a bit and put some back on. I'm stuck at 13 stone but people are saying I look like I've lost weight which I'm assuming/hoping/fooling myself means body composition gradually changing.

 

[dod]

dammit. gone over my ankle, don't think there's anything broken but can't put much weight on it and the top of the foot is very painful to touch. There goes the new routine for a few days

 

[dod]

should be good, don't wanna get too big.

 

[dod]

I was wrong, two broken bones at the left side of the foot

 

[dod]

another three weeks till I get this thing off and am allowed back in

 

[dod]

Well, it's been a while but got the okay to go back a couple of weeks ago and tonight was the first day back.

Gawd it hurts

 

[dod]

Moved office a couple of weeks ago and got a new gym. Also got a new programme.

Leg day

extensions 2X20X60kg

squats
bar X20
20X60kg
2X12X80kg
1X10X80kg

leg press - this feels a lot heavier than the old gym
3X15X120kg

hamstring curls
3X8X40

calf raisies
3X8X70kg

Then some cardio, no rest until necessary, which was actually quite a lot

4 lengths of farmers walk with 112kg
30 goblet squats with 30kg
4 lengths walking lunges
30 spidermans
30 mountain climbers
20 pushups
20 ball slam to floor

 

[dod]

Still on operation get rid of the fat

Back and Cardio

Pullovers
20X20kg
1X15X45kg
1X15X50
1X10X50

Lever pulldown
1X20X40kg
2X12X60kg
1X10X60kg

Seated Row
3X15X60

Lat pull downs

3X10Xnot sure, 5 plates

back extensions
1X15
2X15 with 20kg plate

I know, no deadlifts, I'm still getting physio on the sacroiliac joint, it settles for a while then flares up again. Only really causes an issue with deads for some reason


Then cardio, again, no rests unless needed

4 lengths of farmers walk with 112kg
30 kettlebell swings
4 lengths walking lunges
30 spidermans
30 mountain climbers
20 pushups
20 situps
Sandbag carry 60kg 6 lengths fail, knackered

 

[dod]

Back to Leg day, even the bar really felt like a grind but it turned into a decent workout

extensions 2X20X80kg

squats
bar X20
20X60kg
2X10X80kg
1X10X85kg

leg press -
1X20X80
1X15X120kg
2X12X150


hamstring curls
3X8X40

calf raisies
2X12X70kg

Then the cardio

30 goblet squats with 30kg
4 lengths walking lunges with 10kg dumbells
30 spidermans
20 situps
30 mountain climbers
20 pushups
12 prones (Lie on face, get up lie on left side get up, lie on right side get up lie on back get up.)
6 lengths sandbag carry 60kg

 

[dod]

friday lunchtime "push"session

Barbell press
3X8X65
3X12X50

Shoulder plate press
3X8X20 plate each side
2X10X15 plate each side

TRicep push down
3X12X something (10 sections)

3X10X9kg dumbell shoulder raises

Cardio
Farmers walk, 4 legths with 112kG
4 lengths walking lunges with 12kg dumbells
30 spidermans
30 situps
30 mountain climbers
20 pushups
2 minute stand still, I thought it would be a nice relaxing finish

 

[dod]

Lunchtime legs. Starting to get back into it again

extensions
1X12X50
2X20X80kg

squats
bar X20
20X60kg
2X10X80kg
1X7X90kg
1X5X90kg

leg press -
1X20X80
1X15X120kg
2X12X150


hamstring curls
3X8X40

calf raisies
1X12X70kg
1X15X70kG

No time, No cardio

 

[dod]

had a week and a bit in Spain, plenty of vino and paella

Barbell press
4X8X60

DB Press
10X20kG
10X22.5kG
3X10X25kG
10X27.5kG

Tricep push down
6X10X 60

2X10X18kG shoulder DB press

 

[dod]

Was good thanks

lunchtime back session, struggling a bit towards the end, s'pose that's the cost of going on holiday

Pullovers
20X20kg
3X15X50

Lever pulldown
1X20X40kg
3X12X60kg

Seated Row
1X15X60
2X12X60

Lat pull downs

3X10X 5 plates

back extensions
1X15
2X15 with 20kg plate

No conditioning work, busy day on.