Help the aged - dod's log

Back day

Deads
20Xbar
10X60
5X5X100

BORs
2X8X60
2X8X70

Hang clean and press

1X8X40kg
5X5X50
1X8X40

lat pull downs supersetted with seated rows
3X8X66kg
 
last session of 2014 so lets make it legs before breakfast :D

seated extensions
3X20X80kg

squats
bar X20
20X60kg
1X10X80kg
8X90

leg press -
20X80
20X120kg
15X160kg
15X160

hamstring curls
3X10X50

some conditioning work and ran out of time.
 
I'm moving nowhere on New Year's Day, I'm having a serving wench feed me wine and snacks the whole day in my favourite seat :D Or at least that's the dream ;)

If she reads this I'll have more to worry about than DOMS :p
 
chest day:

dumb bells
10X22.5
10X27.5
12X30
10X30
8X30
2X10 X27.5

Biceps/tricep stuff

Finished on the bench machine with a pile of sets as it seems to give a better pump than the db's for some reason.
 
Back day

Deads
20Xbar
10X60
8x100
12x110

BORs
2X8X60
2X8X70

Hang clean and press

1X8X40kg
5X5X50

ohp
5X5X40

lat pull downs supersetted with seated rows
3X8X66kg
 
Last edited:
Leg DOMS reinstated

squats
bar X20
20X60kg
2X5X80kg
3X5X100

Front squat, a first time ever for me
bar X10
2X10X40 felt weird and struggled to get elbows up high

leg press -
20X50
20X100kg
20X150kg
20X200
15X220
12X240

seated extensions
3X10X80kg
10X85

supersetted with hamstring curls
4X10X65
 
Last edited:
Chest again, on a mission

dumb bells
10X22.5
10X25
12X30
10X32.5
8X32.5
2X10 X27.5

Biceps/Triceps and the machine to finish off again
 
Back day

Deads
20Xbar
10X70
10X90
8x100
8x120

BORs
2X8X60
2X8X70

Hang clean and press

1X8X40kg
5X5X50
1X10X42.5 (last set done after OHP)

ohp
5X5X42.5 pb for me, bit ragged on the last set but it counts :)

Chest supported rows
3X8X60

close grip lat pull downs supersetted with seated rows
3X8X66kg
 
Idiot status confirmed. Chest session using the football bar and thought it was going really well. It was but it was only when I came out that it hit me the bar is only 10kg, not 20, what a muppet :( So, a fair amount of volume but not really what I'd been planning :o

Bench press
heap of reps at 10kilo less than planned

incline DB Press
5X8X25

Lateral raises
3X12X12.5

Tricep push down
6X10X 12 sections

Conditioning work, farmers walk, supermans, sit ups, blah blah blah
 
Legs for lunch at Gym 2

seated extensions
2X20X80kg

squats
bar X20
20X60kg
10X80kg
10X90kg
9X100kg PB for 100kg reps
6X100kg
5X100 kg

Front squat,
2X8X60

leg press -
20X80
20X120kg
2X15X160kg
10X200


hamstring curls
2X10X60
 
Last edited:
Back day, bit rushed but really feeling it

Deads
20Xbar
10X70
10X100
8x110
6x130 PB for reps

BORs
3X8X70

Hang clean and press

1X10X40kg
5X5X50

ohp
5X45
4X45
2X5X45
4X45 PB but annoying, first set pretty easy, second a grind, 3 and 4 pretty straight forward, last set a grind from rep 2. Next time.
 
Cheers Delvis :)

And chest again, pushing as much as I can in this week as next weeks looking like works going to dominate things

Bench press
12X50
6X70
4X5X70
2X10X60


incline DB Press
3X8X25
3X8X20

Lateral raises
3X12X12.5

Tricep push down
6X10X 12 sections
 
Quick leg session, going out tonight so time at a premium

squats
bar X20
20X60kg
10X80kg
10X90
2X5X100 just a grind

leg press -
20X100kg
20X150kg
20X200
15X240
12X240

seated extensions
4X10X80kg

supersetted with hamstring curls
4X10X65

in and out in 50 minutes :)
 
Chest monday, as you do

dumb bells
10X20
10X25
12X30
10X32.5
2X5X35
2X8 X30 why oh why do dumbells feel so much harder than bar?? :(

Tricep pushdows, heaps of, and the machine for the stretch to finish
 
Legs for lunch at Gym 2, usual rush so no time for conditioning

squats
bar X20
20X60kg
10X80kg
10X90kg
3X5X100kg

leg press -
20X80
20X120kg
15X160kg
10X200

seated extensions
4X10X40kg on a new plate loaded machine, very different action to the cable ones

hamstring curls
2X10X60
 
And chest again,

Bench press (football bar)
12X50
6X70
4X5X70
3X75 - PB :)
2X10X60


incline DB Press
3X8X28
3X8X20

Lateral raises
3X12X12.5

Tricep push down
4X10X 12 sections with bar
3X10X10 sections with rope

Conditioning work.
 
Deads
20Xbar
10X60
2X6X100
8x120
20X60 dropset

BORs
3X8X60

Hang clean and press

1X10X40kg
4X5X50
1X5X55
1X8X45

ohp
4X5X45
4X45
******, last rep wouldn't go past my chin

lat pull downs supersetted with seated rows on machine
3X8X66
 
squats
bar X20
20X60kg
10X80kg
10X90kg
5X100kg
2X5X105 PB and it felt reasonable

Front squat
3X8X60

leg press -
20X120kg
15X160kg
2X10X200

seated extensions
3X8X30kg on another new machine, 3 second pause on each, nippy

hamstring curls
2X10X60
 
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