Help the aged - dod's log
- Thread starter dod
- Start date
lunchtime back session, another bit of a struggle day, started off well enough but tired quickly. Had a bad cold last week and still coughing my lungs up, probably got something to do with it.
Pullovers
20X25kg
1X15X55
1X12X55
1X10X55
1X10X50
Lever pulldown
1X20X40kg
1X12X60kg
1X8X60
1X10X60
Seated Row
1X15X60
2X10X60
Lat pull downs
3X10X 5 plates
back extensions
1X15
2X15 with 20kg plate
Pullovers
20X25kg
1X15X55
1X12X55
1X10X55
1X10X50
Lever pulldown
1X20X40kg
1X12X60kg
1X8X60
1X10X60
Seated Row
1X15X60
2X10X60
Lat pull downs
3X10X 5 plates
back extensions
1X15
2X15 with 20kg plate
Not posted a couple but back again today, better session, weight or volume up in most things. Still can't shake this bloody cold though 
Pullovers
20X25kg
1X15X55
1X15X55
1X12X55
1X6X60
Lever pulldown
1X20X40kg
2X12X60kg
1X10X60
Seated Row
1X15X60
2X10X60
Lat pull downs
3X10X 5 plates
back extensions
1X15
2X15 with 20kg plate
COnditioning
Farmers walk 4 lengths 112kG
Lunges 4 lengths using 14kG db's
30 goblet squats 30kG
30 sit ups
30 pressups
30 ball slam
30 spidermans
Pullovers
20X25kg
1X15X55
1X15X55
1X12X55
1X6X60
Lever pulldown
1X20X40kg
2X12X60kg
1X10X60
Seated Row
1X15X60
2X10X60
Lat pull downs
3X10X 5 plates
back extensions
1X15
2X15 with 20kg plate
COnditioning
Farmers walk 4 lengths 112kG
Lunges 4 lengths using 14kG db's
30 goblet squats 30kG
30 sit ups
30 pressups
30 ball slam
30 spidermans
Chest day again, similar to last day but using the football bar (same as last one here) because of a dodgy shoulder. Puts more pressure on the triceps so weight down a bit this week but hope to build that up again as I get used to it.
Shoulder mobility work to start off with then
press
4X8X55
DB Press
10X20kG
10X22.5kG
2X10X25kG
10X27.5kG
Tricep push down
6X10X 60
3X10X18kG shoulder DB press
More conditioning work, similar to last session.
Shoulder mobility work to start off with then
press
4X8X55
DB Press
10X20kG
10X22.5kG
2X10X25kG
10X27.5kG
Tricep push down
6X10X 60
3X10X18kG shoulder DB press
More conditioning work, similar to last session.
Leg day, pushed for time again buyt not bad
extensions
1X12X50
2X20X80kg
squats
bar X20
20X60kg
2X10X80kg
1X8X90kg
2X3X100kg That's actually a PB, I've done single reps but not sets so there has been progress. Don't think form was particularly impressive though
leg press -
1X20X80
1X15X120kg
2X12X160
hamstring curls
3X8X40
calf raises
1X12X70kg
1X15X70kG
extensions
1X12X50
2X20X80kg
squats
bar X20
20X60kg
2X10X80kg
1X8X90kg
2X3X100kg That's actually a PB, I've done single reps but not sets so there has been progress. Don't think form was particularly impressive though
leg press -
1X20X80
1X15X120kg
2X12X160
hamstring curls
3X8X40
calf raises
1X12X70kg
1X15X70kG
Last edited:
Back day again.
Pullovers
20X25kg
1X15X55
1X15X55
1X8X60
1X8X55
Lever pulldown
1X20X40kg
3X12X60kg
Seated Row
1X15X60
2X10X60
Lat pull downs
3X10X 5 plates
back extensions
1X15
2X15 with 20kg plate
Conditioning
Lunges 4 lengths using 14kG db's
30 ball slams
30 pistol squats 18kG
30 sit ups
30 pressups
30 spidermans
30 mountain climbers
Pullovers
20X25kg
1X15X55
1X15X55
1X8X60
1X8X55
Lever pulldown
1X20X40kg
3X12X60kg
Seated Row
1X15X60
2X10X60
Lat pull downs
3X10X 5 plates
back extensions
1X15
2X15 with 20kg plate
Conditioning
Lunges 4 lengths using 14kG db's
30 ball slams
30 pistol squats 18kG
30 sit ups
30 pressups
30 spidermans
30 mountain climbers
Keep missing posting workouts, back day again today 
Deadlifts, first time since my back was jaffed
barX heaps
1X8X70
3X5X110 felt fine
BOR's
3X8X60
Hang clean and press
was worried about this because the left shoulder isn't liking pressing just now but it was fine with the bar so tried it and it was okay
bar X10
3X8X40kg
lat pull downs supersetted with seated rows
3X8X52kg
dumbell rows
3X10X30
Deadlifts, first time since my back was jaffed
barX heaps
1X8X70
3X5X110 felt fine
BOR's
3X8X60
Hang clean and press
was worried about this because the left shoulder isn't liking pressing just now but it was fine with the bar so tried it and it was okay
bar X10
3X8X40kg
lat pull downs supersetted with seated rows
3X8X52kg
dumbell rows
3X10X30
Lunchtime back session. I don't only do back, honest
Pullovers
20X25kg
1X15X55
1X15X55
1X10X60
1X8X60
Lever pulldown
1X20X40kg
3X12X60kg
Seated Row
1X15X60
2X10X60
Lat pull downs
3X10X 5 plates
back extensions
1X15
2X15 with 20kg plate
Conditioning
Lunges 4 lengths using 14kG db's
Farmers walk 4 lengths 112kg
30 sit ups
30 pressups
30 mountain climbers
Pullovers
20X25kg
1X15X55
1X15X55
1X10X60
1X8X60
Lever pulldown
1X20X40kg
3X12X60kg
Seated Row
1X15X60
2X10X60
Lat pull downs
3X10X 5 plates
back extensions
1X15
2X15 with 20kg plate
Conditioning
Lunges 4 lengths using 14kG db's
Farmers walk 4 lengths 112kg
30 sit ups
30 pressups
30 mountain climbers
Back day again
Deadlifts
barX 20
1X8X70
3X5X110
BOR's
3X8X70 form was slipping a bit in the last set
Hang clean and press
bar X20
2X8X40kg
3X5X50 Traps are on fire
lat pull downs supersetted with seated rows
3X8X52kg
dumbell rows
3X10X30
Deadlifts
barX 20
1X8X70
3X5X110
BOR's
3X8X70 form was slipping a bit in the last set
Hang clean and press
bar X20
2X8X40kg
3X5X50 Traps are on fire
lat pull downs supersetted with seated rows
3X8X52kg
dumbell rows
3X10X30
Chest day, loads of shoulder mobility to start off with which helped a lot. Normal barbell press still isn't happening though
DB Press
10X20kG
10X22.5kG
2X10X25kG
10X27.5kG
2X10X30
Incline DB press
3X10X25
Tricep push down
6X10X 60
Shoulder press machine
2X10X35
1X10X40
2X10X45
DB Press
10X20kG
10X22.5kG
2X10X25kG
10X27.5kG
2X10X30
Incline DB press
3X10X25
Tricep push down
6X10X 60
Shoulder press machine
2X10X35
1X10X40
2X10X45
Back day . Steak for supper 
Deadlifts
barX 20
1X10X70
1X5X110
2X5X120
BOR's
3X8X70
Hang clean and press
bar X20
2X8X40kg
3X5X50
lat pull downs supersetted with seated rows
3X8X59kg
seated machine row things with the stack of weights,
1X10X50kg
3X10X90kg
Deadlifts
barX 20
1X10X70
1X5X110
2X5X120
BOR's
3X8X70
Hang clean and press
bar X20
2X8X40kg
3X5X50
lat pull downs supersetted with seated rows
3X8X59kg
seated machine row things with the stack of weights,
1X10X50kg
3X10X90kg
Lunchtime legs, beats a walk by the canal
extensions
1X20X60
2X20X80kg
squats
bar X20
10X60kg
1X10X80kg
1X10X90kg
2X5X100kg Dropped a set of 80s from last week and these felt good, first set in particular. PB for reps
leg press -
1X20X80
1X15X120kg
2X12X160 These are strange. I can do 200 at the other gym, these were a real grind, different machine I suppose.
hamstring curls
3X10X50
Standing calf raises
3X15X80
extensions
1X20X60
2X20X80kg
squats
bar X20
10X60kg
1X10X80kg
1X10X90kg
2X5X100kg Dropped a set of 80s from last week and these felt good, first set in particular. PB for reps
leg press -
1X20X80
1X15X120kg
2X12X160 These are strange. I can do 200 at the other gym, these were a real grind, different machine I suppose.
hamstring curls
3X10X50
Standing calf raises
3X15X80
Back day at Gym 2, quite enjoy the different routines at different gyms, mainly due to space and equipment.
Pullovers
20X25kg
1X15X55
1X15X55
1X10X60
1X8X60
Lever pulldown
1X20X40kg
3X12X60kg
Seated Row
1X15X60
2X10X60
Lat pull downs
3X10X 5 plates
back extensions
1X15
2X15 with 20kg plate
Conditioning
Lunges 4 lengths using 16kG db's
Farmers walk 4 lengths 112kg
30 sit ups
30 pressups
30 mountain climbers
30 ball slams to floor
60 kg bag lift, 6 lengths.
Pullovers
20X25kg
1X15X55
1X15X55
1X10X60
1X8X60
Lever pulldown
1X20X40kg
3X12X60kg
Seated Row
1X15X60
2X10X60
Lat pull downs
3X10X 5 plates
back extensions
1X15
2X15 with 20kg plate
Conditioning
Lunges 4 lengths using 16kG db's
Farmers walk 4 lengths 112kg
30 sit ups
30 pressups
30 mountain climbers
30 ball slams to floor
60 kg bag lift, 6 lengths.
Lunchtime legs again,
extensions
1X20X60
2X20X80kg
squats
bar X20
10X60kg
1X10X80kg
1X10X90kg
5X100kg
6X100kg
5X100kg Happy bunny, second set at 100 felt great and I was tempted to keep going but opted to try a third set which felt okay. I'll need to get a video next time for form.
leg press -
1X20X80
1X15X120kg
2X12X160
hamstring curls
3X10X50
Standing calf raises
3X15X80 didn't try harder, calfs (calves?) were burning with these
no cardio, had to get back for a meeting.
extensions
1X20X60
2X20X80kg
squats
bar X20
10X60kg
1X10X80kg
1X10X90kg
5X100kg
6X100kg
5X100kg Happy bunny, second set at 100 felt great and I was tempted to keep going but opted to try a third set which felt okay. I'll need to get a video next time for form.
leg press -
1X20X80
1X15X120kg
2X12X160
hamstring curls
3X10X50
Standing calf raises
3X15X80 didn't try harder, calfs (calves?) were burning with these
no cardio, had to get back for a meeting.
Ah well, busy night. Voted and back session
Deadlifts
barX 20
1X10X70
3X5X120
1X140 PB on dead lift
BOR's
3X8X70
Hang clean and press
bar X20
2X8X40kg
3X5X50
lat pull downs supersetted with seated rows
3X8X59kg
Extensions
20X bodyweight
2X15 with 25kG plate
Deadlifts
barX 20
1X10X70
3X5X120
1X140 PB on dead lift
BOR's
3X8X70
Hang clean and press
bar X20
2X8X40kg
3X5X50
lat pull downs supersetted with seated rows
3X8X59kg
Extensions
20X bodyweight
2X15 with 25kG plate
Last edited:
MOnday chest session, all dumbells, shoulder can't cope with the bar so made an appointment with the physio
DB Press
10X20kG
1X10X22.5kG
10X25kG
10X30
8X32.5
4X35
8X30
10X25 Happy enough with that, definite progress from last week.
Shoulder p[ress
4X10X40 on machine. The arc of motion doesn't mess up the joint
Tricep push down
10X32
2X10Xsomething
3X10X59 I know, strange figures but that's whaty it says
DB Press
10X20kG
1X10X22.5kG
10X25kG
10X30
8X32.5
4X35
8X30
10X25 Happy enough with that, definite progress from last week.
Shoulder p[ress
4X10X40 on machine. The arc of motion doesn't mess up the joint
Tricep push down
10X32
2X10Xsomething
3X10X59 I know, strange figures but that's whaty it says