It's a new dod, it's a new day

dod

dod

dod

Soldato
Joined
31 Oct 2002
Posts
4,112
Location
Inverness
and I'm feeling wiped.

Soooo, been about three months since I've been in a gym, combination of giving my back a tweak, work piling up and some other stuff but today was the return.

Chest, had to be done :rolleyes: Gawd the losses though :(

Bench press (football bar)
12X50
5X70
4X3X70
2X8X60


incline DB Press
5X8X22.5

Lateral raises
3X12X12.5

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

Some conditioning work and I'm knackered :)
 
Okay, nice easy session to get thinks going again :)

squats
bar X 10
20X60kg
5X5X80kg

leg press -
20X100kg
20X150kg
2X12X200

seated extensions
4X10X70kg

supersetted with hamstring curls
4X10X55
 
Quick back session

Pullovers -new machine, feels a lot harder than the older one
20X40kg
3X8X60

Lever pulldown
1X20X40kg
3X12X60kg

Seated Row
1X20X40
2X15X60
1X12X60

Lat pull downs
3X8X 5 plates

Conditioning
 
Chest, still puny, pretty much the same as last session.

Bench press (football bar)
12X50
4X70
4X3X70
2X8X60


incline DB Press
3X8X25
2X8X22.5

Tricep push down
4X10X 12 sections with bar
3X10X10 sections with bar
 
Depressing Back day

BORs
3X8X60

Lying t-bar rows
2X10X40
2X8X55

Hang clean and press

4X8X40kg
ohp
4X5X40
4X40

lat pull downs supersetted with seated rows on machine
3X8X52

Single arm rows
3X10X25kG
 
Forgetting to log :(

Pullovers
20X40kg
3X10X60

Lever pulldown
1X20X40kg
2X12X60kg
1X10X60kg

Seated Row
1X20X40
3X15X60

Lat pull downs
3X8X 5 plates

Also bought a bike for cardio, done about 190K in the last week and a half
 
chest yesterdy

all db's

10X20kg
10X25kg
3X8X30kg
2X8X25kg

3X10X10kg db flyes

3X10X55 on machine

3X10X15 seated shoulder press

tricep pushdowns heaps
 
Back day again, still forgetting to log


Pullovers
20X40kg
3X10X60

Lever pulldown
1X20X40kg
3X12X60kg


Seated Row
1X20X40
3X15X60

Lat pull downs
3X8X 5 plates

Some conditioning

80K on the bike this week so far
 
lunchtime squats
bar X 10
20X60kg
5X5X80kg

Front squats
2X8X60

leg press -
20X100kg
100X150kg
2X10X200

seated extensions
4X10X40kg another new plate loaded machine, feels heavier than the old one
 
chest, all db's

10X20kg
10X25kg
3X8X30kg
5X32.5
4X32.5
8X25kg
7X25

3X10X10kg db flyes

3X10X52 incline press on machine

3X10X15 db seated shoulder press
3X10X40 seated shoulder press machine

tricep and bicep stuff
 
While since I've done deads.

20Xbar
1X10X60kg
4X5X100kg

BORs
3X8X60

Hang clean and press
4X8X40kg

ohp
4X5X40
3X40

lat pull downs supersetted with seated rows on machine
3X8X52

biceps stuff to finish.
 
lLegs yesterday, pretty much the same as last session
bar X 10
20X60kg
5X5X80kg

Front squats
2X8X60

leg press -
20X100kg
100X150kg
2X10X200

seated extensions
4X10X40kg


Chest today, slight progress
Bench press (football bar)
12X50
2X8X60
5X70
4X70
2X3X70
2X8X60

incline DB Press
2X7X25
1X8X22.5

Tricep push down
5X10X 12 sections with bar
 
quick back session at lunchtime

Pullovers
20X40kg
3X8X70

Lever pulldown
1X20X40kg
3X12X60kg


Seated Row
1X20X40
3X15X60

Lat pull downs
3X8X 5 plates

30K on the bike after work
 
Slowly. I've upped the calories but also increased the amount of work I'm doing. I put on about half a stone when I was doing nothing for three months but that's near enough gone again now.
 
Chesticle Monday
Bench press (football bar)
12X50
8X60
3X5X70
4X70
3X3X70
12X50
8X50

incline DB Press
3X8X22.5
7X22.5

Tricep push down
5X10X 12 sections with bar
 
Chestacular Tuesday
Bench press (football bar)
12X50
8X60
3X5X70
3X3X70
2X8X60
12X50

incline DB Press
5X8X22.5


Tricep push down
5X10X 12 sections with bar supersetted with pec dec
5X10X45

Was supposed to do legs but am driving to Wales tomorrow so bottled it :)
 
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