Help the aged - dod's log

mrthingyx · 8 Sep 2013 at 22:24

Euch... That looks ugly!

"Sitting into" the lift is the correct term, I believe, too!

dod · 8 Sep 2013 at 23:18

Not sure what you mean by ugly but it definitely hurts

mrthingyx · 9 Sep 2013 at 06:06

dod said:
Not sure what you mean by ugly but it definitely hurts

I had a week of bodybuilding super sets with a colleague that wants the massssssss on a trip to the Us last week and it was horrendous! :eek:

Volume training sucks.

Pump was awesome to walk through the hotel lobby, mind. :cool:

dod · 15 Oct 2013 at 20:18

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

mrthingyx · 15 Oct 2013 at 20:39

60 reps of squats?!?!?! :eek:

dod · 15 Oct 2013 at 21:24

Same last tuesday, legs were wrecked till Saturday

dod · 16 Oct 2013 at 22:07

more bananas might help............

mrthingyx · 17 Oct 2013 at 06:01

dod said:
more bananas might help............

dod · 19 Oct 2013 at 16:01

been away, just seen this

dod · 19 Nov 2013 at 19:28

still here, just not posting much.

Routines still based on a three day split plus a days cardio. Today was legs

Still doing the cardio squats

mrthingyx · 19 Nov 2013 at 20:01

dod said:
still here, just not posting much.

Routines still based on a three day split plus a days cardio. Today was legs Still doing the cardio squats

Crazy. Cardio squats are just crazy.

dod · 19 Nov 2013 at 20:06

mrthingyx said:
Crazy. Cardio squats are just crazy.

I go in dreading leg day but come out loving it :confused:

I'm going to do this through till the end of december then I really fancy trying that wendler 5/3/1 programme.

dod · 20 Nov 2013 at 21:17

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.

dod · 10 Dec 2013 at 19:36

Leg day

Squats
Bar X20
3X20X62.5kG
1X10X62.5

Leg press 4X20X150kg

Leg Extensions
1X20X55KG
2X20X50kg
1X10X55 kg

Supersetted with 3X20X10 static lunges

Seated leg curls
3X20X55kg

legs wrecked but need to up weights next week.

mrthingyx · 10 Dec 2013 at 19:49

Dayamn...

dod · 12 Dec 2013 at 22:04

Chest Thursday

all dumbell

2X10X18 for a warm up.
1X10X20
1X10X25
2X10X30
1X10X32.5

and a really disappointing Zero on the 35's, couldn't put them into the air at all, obviously too much cardio

so then

2X10X30
2X20X20

dod · 17 Dec 2013 at 21:23

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

dod · 18 Dec 2013 at 20:50

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

dod · 28 Dec 2013 at 13:15

twas the squat day after christmas

20X65kg
10X65kg
2X15X65
10X65kg

Leg press 4X20X150kg

Leg Extensions
3X20X55kg
1X10X55 kg

Supersetted with 3X20X10 static lunges

Seated leg curls
3X20X55kg

dod · 31 Dec 2013 at 12:51

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.