Help the aged - dod's log

Still on operation get rid of the fat :)

Back and Cardio

Pullovers
20X20kg
1X15X45kg
1X15X50
1X10X50

Lever pulldown
1X20X40kg
2X12X60kg
1X10X60kg

Seated Row
3X15X60

Lat pull downs

3X10Xnot sure, 5 plates

back extensions
1X15
2X15 with 20kg plate

I know, no deadlifts, I'm still getting physio on the sacroiliac joint, it settles for a while then flares up again. Only really causes an issue with deads for some reason :(


Then cardio, again, no rests unless needed

4 lengths of farmers walk with 112kg
30 kettlebell swings
4 lengths walking lunges
30 spidermans
30 mountain climbers
20 pushups
20 situps
Sandbag carry 60kg 6 lengths fail, knackered
 
Back to Leg day, even the bar really felt like a grind but it turned into a decent workout

extensions 2X20X80kg

squats
bar X20
20X60kg
2X10X80kg
1X10X85kg

leg press -
1X20X80
1X15X120kg
2X12X150


hamstring curls
3X8X40

calf raisies
2X12X70kg

Then the cardio :(

30 goblet squats with 30kg
4 lengths walking lunges with 10kg dumbells
30 spidermans
20 situps
30 mountain climbers
20 pushups
12 prones (Lie on face, get up lie on left side get up, lie on right side get up lie on back get up.)
6 lengths sandbag carry 60kg
 
friday lunchtime "push"session

Barbell press
3X8X65
3X12X50

Shoulder plate press
3X8X20 plate each side
2X10X15 plate each side

TRicep push down
3X12X something (10 sections)

3X10X9kg dumbell shoulder raises

Cardio
Farmers walk, 4 legths with 112kG
4 lengths walking lunges with 12kg dumbells
30 spidermans
30 situps
30 mountain climbers
20 pushups
2 minute stand still, I thought it would be a nice relaxing finish :p
 
Lunchtime legs. Starting to get back into it again :)

extensions
1X12X50
2X20X80kg

squats
bar X20
20X60kg
2X10X80kg
1X7X90kg
1X5X90kg

leg press -
1X20X80
1X15X120kg
2X12X150


hamstring curls
3X8X40

calf raisies
1X12X70kg
1X15X70kG

No time, No cardio :D
 
had a week and a bit in Spain, plenty of vino and paella :)

Barbell press
4X8X60

DB Press
10X20kG
10X22.5kG
3X10X25kG
10X27.5kG

Tricep push down
6X10X 60

2X10X18kG shoulder DB press
 
Was good thanks :)

lunchtime back session, struggling a bit towards the end, s'pose that's the cost of going on holiday :)

Pullovers
20X20kg
3X15X50

Lever pulldown
1X20X40kg
3X12X60kg

Seated Row
1X15X60
2X12X60

Lat pull downs

3X10X 5 plates

back extensions
1X15
2X15 with 20kg plate

No conditioning work, busy day on.
 
Chest
Barbell press
4X8X65

DB Press
10X20kG
10X22.5kG
2X10X25kG
10X27.5kG

Tricep push down
6X10X 60

2X10X20kG shoulder DB press
 
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
 
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
 
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.
 
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
 
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
 
Keep missing posting workouts, back day again today :o

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
 
Leg day, squats felt terrible, really a grind.

extensions
2X10X60
2X10X80kg

squats
bar X20
10X60kg
2X10X80kg
1X10X90kg
2X3X100kg


leg press -
1X20X90
1X15X140kg
1X15X180
1X12X200


hamstring curls
2X15X40
2X15X50
 
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
 
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