Help the aged - dod's log

[dod]

Couldn't get a bar for deads or BOR's to start with so

T-Bar Rows
20X20
10X40
3X8X60

lat pull downs supersetted with seated rows
3X8X59kg

Seated row
3X10X90, full stack on machine

Hang clean and press
bar X20
2X8X40kg
3X5X50
1X8X40

Extensions
20X bodyweight
2X15 with 25kG plate

 

[dod]

I was expecting the "I couldn't get the bar so spent the whole session doimg brocepz variations..."

I feel robbed.

It was supposed to be legs but I've a day of driving and meetings tomorrow, I chickened it

 

[dod]

still at it, been a bit irregular due to work commitments but that's just how it goes

T-Bar Rows
20X20
10X40
3X8X60

Seated row
2X10X70
3X10X90, full stack on machine

Hang clean and press

2X8X40kg
2X5X50
2X4X55
1X8X40 these flew up after the 55's

Extensions
2X 20X bodyweight
2X15 with 25kG plate

lat pull downs supersetted with seated rows
3X8X59kg

 

[dod]

quick uipdate, saturday afternoon chest session. Tried the bar and the shoulder whinged so back to DB's again

DB Press
10X20kG
1X10X22.5kG
10X25kG
10X30
10X32.5
6X35 2X35
10X30
8X30
15X25 So much better than the session last week.

Shoulder press
4X10X40 on machine.

Tricep push down
heaps. just heaps.

 

[dod]

That is serious chest work!

Regarding your shoulder, have you tried rotator cuff work?

Yes. There's a link in the gym rats thread I think for a whole load of RC exercises and I usually do some of them before anything else. Same thing today, was really feeling good about it right up till the moment I used the bar

That football bar thing I was using seems to be the best option but I haven't had time to get back to that gym again for about three weeks now, just work commitments.

edit: found link
http://forums.overclockers.co.uk/showpost.php?p=26650732&postcount=1371

 

[dod]

Sunday legs. Went in full of confidence and left a broken man Everything felt heavy but I suppose it's not too bad considering it's a month since I last did legs.

squats
bar X20
10X60kg
1X10X80kg
1X8X90kg
3X100kg
3X100kg
3X100kg

leg press -
1X20X50
1X20X100kg
1X20X150kg
1X15X200
1X12X200


extensions
1X20X60
3X10X80kg

hamstring curls
4X10X50

 

[dod]

Ooooooooooh, harsh But fair

 

[dod]

Back sesion, similar to last one, slight progression in hang cleans but nothing spectacular.

Lying T-Bar Rows
20X20
10X40
3X8X65 last set a struggle

Seated row
2X10X77
1X10X84
3X10X91, full stack on machine

Hang clean and press

2X8X40kg
2X5X50
2X5X55
4X55 with a fail at the end so did another 3
1X8X40

Extensions
2X 20X bodyweight
2X15 with 25kG plate

lat pull downs supersetted with seated rows
3X8X59kg

 

[dod]

DB Press
10X20kG
10X25kG
10X30
10X32.5
35'S the left wouldn't go up at all, that's the gammy shoulder Physio appointment made.
10X30
2X15X25


Shoulder press
4X10X40 on machine.

Triceps and biceps
loads

 

[dod]

Still chugging along

Lying T-Bar Rows
20X20
10X40
3X8X65

Seated row
1X10X77
2X10X84
3X10X91,

Hang clean and press

1X8X40kg
2X5X50
3X5X55
1X8X40

Extensions
2X 20X bodyweight
2X15 with 25kG plate

lat pull downs supersetted with seated rows
3X8X66kg

 

[dod]

chest sunday

DB Press
10X20kG
10X25kG
10X30
10X32.5
5X35
10X30
2X15X25


Shoulder press
4X10X40 on machine.

 

[dod]

Still got the doms

Similar back session to last week

Lying T-Bar Rows
20X25
10X45
3X8X65
8X45 with a closer grip, machine has three options.

Seated row
1X10X77
2X10X84
3X10X91,

Hang clean and press

1X8X40kg
2X5X50
3X5X55
1X8X40

Extensions
100 X bodyweight, no rest

lat pull downs supersetted with seated rows
3X8X66kg

 

[dod]

leg day, oh joy

squats
bar X20
20X60kg
1X10X80kg
5X5X90 feeling very quad dominant, forms gone to bits I think.

leg press -
1X20X50
1X20X100kg
1X20X150kg
1X15X200
1X15X200


extensions
1X20X60
3X10X80kg

hamstring curls
2X10X50
2X10X55

 

[dod]

chest saturday

DB Press
10X20kG
10X25kG
10X30
10X32.5
5X32.5
10X30
2X15X25


Shoulder press
4X10X40 on machine.

Tricep pushdowns and curls - loads.

 

[dod]

really quick lunchtime back session, in and out including shower in 40 minutes.

Pullovers
20X25kg
2X15X55
1X12X60
1X8X55

Lever pulldown
3X12X60kg

Seated Row
3X15X40

Lat pull downs

3X10X 5 plates

back extensions
1X15
2X15 with 20kg plate

Single arm rows 3X8X28

 

[dod]

Lunch time legs

extensions
1X20X60
2X20X80kg

squats
bar X20
10X60kg
1X10X80kg
5X5X90


leg press -
1X20X80
1X15X120kg
2X12X160

hamstring curls
3X10X50

Standing calf raises
3X12X80

 

[dod]

Chest/tri day gym 2, using the football bar again, RC still not great.
Heaps of shoulder mobility work to start off with then

Bench press
1X12X50
8X70
3X6X70
12X50

incline DB Press
3X3X28
3X10X20

TRicep dumbell kickback
3X8X12.5

Lateral raises
3X12X12.5

Tricep push down
6X10X 12 sections

 

[dod]

leg day, on a monday

squats
bar X20
20X60kg
1X10X80kg
3X5X90
2X5X100 felt good.

leg press -
1X20X50
1X20X100kg
1X20X150kg
1X15X200
1X20X210


extensions
1X20X60
3X10X80kg

hamstring curls
4X10X60

 

[dod]

back day

Pullovers
20X25kg
2X15X55
1X12X60

Lever pulldown
3X12X60kg

Seated Row
3X15X40

Lat pull downs
3X10X 5 plates

back extensions
1X15
2X15 with 20kg plate

pile of conditioning work

 

[dod]

Bit of a hurried chest session, not eaten properly since lunchtime yesterday either so it just felt bad

Bench press
1X12X50
4X5X70
1X4X70
2X12X50

incline DB Press
3X8X25
3X10X20

TRicep dumbell kickback
3X8X12.5

Lateral raises
3X12X12.5

Tricep push down
6X10X 12 sections

Conditioning work, till I couldn't