Help the aged - dod's log

mrthingyx · 31 Dec 2013 at 12:58

Need bigger biceps to stablise your elbows, nomsayin?

dod · 31 Dec 2013 at 15:24

getting confused, it's that old timers kicking in

dod · 8 Jan 2014 at 21:13

mrthingyx said:
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 · 10 Jan 2014 at 19:33

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 · 10 Jan 2014 at 21:08

There goes the strict diet control, roast beef gains

mrthingyx · 10 Jan 2014 at 21:50

Nice starter!

dod · 14 Jan 2014 at 19:56

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.

mrthingyx · 14 Jan 2014 at 20:43

Nice.

I loathe squat thrusts.

dod · 23 Jan 2014 at 20:09

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

mrthingyx · 23 Jan 2014 at 20:29

The volume hurts my brain!

How is the size/weight loss going?

dod · 23 Jan 2014 at 20:58

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 · 30 Jan 2014 at 20:45

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

mrthingyx · 30 Jan 2014 at 21:40

Chest and bis it is!

dod · 30 Jan 2014 at 21:46

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

dod · 1 Feb 2014 at 15:35

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

dod · 28 Feb 2014 at 19:49

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

mrthingyx · 28 Feb 2014 at 22:43

You still have arms, though...?

dod · 22 Apr 2014 at 20:47

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 · 21 May 2014 at 17:26

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 :confused:

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

mrthingyx · 21 May 2014 at 20:21

Brutal return to the gym!

Love it.