Help the aged - dod's log
- Thread starter dod
- Start date
legs to finish the week 
felt really hard, especially the BSS.
BSS
10 bodyweight
2X8X20kg dumbbells each hand
1X10X18kg
Goblet squat
3X8X45
Leg press
1X10X150
1X10X200
2X10X220
1X30X100 dropset
Extensions
3X10X80
Hamstring curls
3X10X50
Single leg
3X10X30
felt really hard, especially the BSS.BSS
10 bodyweight
2X8X20kg dumbbells each hand
1X10X18kg
Goblet squat
3X8X45
Leg press
1X10X150
1X10X200
2X10X220
1X30X100 dropset
Extensions
3X10X80
Hamstring curls
3X10X50
Single leg
3X10X30
not too bad a session
3X10X65 BOR's
Hang clean with Press (what I usually do but didn't realise
)
4X5X50 this felt really tough and form on last 5 was bad.
Incline rows
1X10X45
2X8X65
Seated row (machine)
1X10X59
3X10X66
Single arm DB rows
3X8X30
Ta mrthingyx, slight tweak to a routine has made a difference.
Physio again tomorrow
3X10X65 BOR's
Hang clean with Press (what I usually do but didn't realise
)4X5X50 this felt really tough and form on last 5 was bad.
Incline rows
1X10X45
2X8X65
Seated row (machine)
1X10X59
3X10X66
Single arm DB rows
3X8X30
Ta mrthingyx, slight tweak to a routine has made a difference.
Physio again tomorrow
Last edited:
work's been crazy busy so that's the first time I've been in since last friday 
Back:
BOR's
10X60
3X10X65 didn't feel too bad either, going to up that next week.
1X 10X50
HAng clean and press
4X5X50
1X3X50 not as bad as last week but still a challenge
LAt pull downs supersetted with seated rows
1X10X59
1X10X66
1X8X66
db rows
2X10X30
1X8X30 but really slow negatives
Facepulls (cable machine with rope)
1X10X50
3X10X59
Really feeling it and it feels like I'm actually progressing for a change.
Weight's in at just under 81Kg as well so gradually achieving what I'm looking for
Back:
BOR's
10X60
3X10X65 didn't feel too bad either, going to up that next week.
1X 10X50
HAng clean and press
4X5X50
1X3X50 not as bad as last week but still a challenge
LAt pull downs supersetted with seated rows
1X10X59
1X10X66
1X8X66
db rows
2X10X30
1X8X30 but really slow negatives
Facepulls (cable machine with rope)
1X10X50
3X10X59
Really feeling it and it feels like I'm actually progressing for a change.
Weight's in at just under 81Kg as well so gradually achieving what I'm looking for
well, it's been an interesting 6 weeks 
Apart from silly hours at work I'm still getting physio for the back/hip and it doesn't really show much sign of clearing up so I'm back to the GP to see if I can get a scan or something to find out what's wrong in there.
Biggest problem I've had though was pretending I was still about 18 Playing badminton I stretched just a bit too far and pulled something, just beneath the bottom rib. That left me not being able to pick stuff up, couldn't turn over in bed, blah, blah.
But that's cleared up now, back into gym tonight and a lightish back session to get back into it.
Apart from silly hours at work I'm still getting physio for the back/hip and it doesn't really show much sign of clearing up so I'm back to the GP to see if I can get a scan or something to find out what's wrong in there.
Biggest problem I've had though was pretending I was still about 18
Playing badminton I stretched just a bit too far and pulled something, just beneath the bottom rib. That left me not being able to pick stuff up, couldn't turn over in bed, blah, blah. But that's cleared up now, back into gym tonight and a lightish back session to get back into it.
chest session, on smith, no spare benches. Really wasn't looking forward to it but ended up doing 5X80 and 4X80 which is a PB. Bit surprising under the circumstances but I'll take it
Shoulder work was disappointing though,
10X18
8X18
6X18 and knackered.
Loads of tricep work, feels good
Shoulder work was disappointing though,
10X18
8X18
6X18 and knackered.
Loads of tricep work, feels good
Tomorrows going to be fun, legs today
BSS
10 bodyweight
3X8X18kg dumbbells each hand
Goblet squat
3X8X40
Leg press
1X10X100
1X10X150
3X10X200
1X20X100 dropset
Extensions
1X10X60
3X10X80
Hamstring curls
3X10X50
Single leg extensions
3X10X30
Not bad for the first session for a while
BSS
10 bodyweight
3X8X18kg dumbbells each hand
Goblet squat
3X8X40
Leg press
1X10X100
1X10X150
3X10X200
1X20X100 dropset
Extensions
1X10X60
3X10X80
Hamstring curls
3X10X50
Single leg extensions
3X10X30
Not bad for the first session for a while
Back last night and Physio tonight. She's still trying to get the Sacroiliac joint mobilised properly and something "clunked" tonight. It feels different so hopefully she's done something positive, time will tell
First time for a long time some deads. Kept very light, 3X10X60, just to get a feel for them again.
Incline rows
3X8X50
Lat pull downs supersetted with seated rows
1X10X59
2X10X52 for both
DB rows
1X10X27.5
2X10X25
Hang cleans
3X8X45
Pretty much doms in every location at the moment
First time for a long time some deads. Kept very light, 3X10X60, just to get a feel for them again.
Incline rows
3X8X50
Lat pull downs supersetted with seated rows
1X10X59
2X10X52 for both
DB rows
1X10X27.5
2X10X25
Hang cleans
3X8X45
Pretty much doms in every location at the moment
Absolute **** chest night 
Couldn't get into it after last week and I was really looking forward to it too. Legs tomorrow, happy days
Dumbbells
10X20
10X25
10X30
8X30
6X30
couple of drop sets with 25's
Shoulders
seated machine
3X10X39 which I guess isn't
2X18X10 DB
rope push downs at 43 and 50, 3X10 each
Couldn't get into it after last week and I was really looking forward to it too. Legs tomorrow, happy days Dumbbells
10X20
10X25
10X30
8X30
6X30
couple of drop sets with 25's
Shoulders
seated machine
3X10X39 which I guess isn't
2X18X10 DB
rope push downs at 43 and 50, 3X10 each
rumours of my untimely demise were unfounded, just been all over the country on work and only been able to sneak in the odd session here and there. Should have clear time for the next 2-3 weeks though.
Back session:
T-Bar rows
1X10X45
3X10X55
Hang clean and press
3X10X40
Single arm rows
3X10X30
Pull downs 3X8X59 on machine
Back session:
T-Bar rows
1X10X45
3X10X55
Hang clean and press
3X10X40
Single arm rows
3X10X30
Pull downs 3X8X59 on machine