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

dod · 8 Apr 2019 at 08:15

Horrible leg day, thought I was going in fresh but nothing felt good.

Squats
bar X20
12X60
4X8X80
5X90
2X90
8X80
10X60

Romanian deadlifts
3X10X60 back was really tight on these, need to watch it

leg extensions
3X12X130
hamstring curls
3X12X70

Hour and a half on the bike last night, might have something to do with the legs not feeling it :confused:

mrthingyx · 9 Apr 2019 at 15:54

For the ultimate "back stretcher" try doing very light good mornings with a massively round back. And do them REALLY slowly, too.

dod · 11 Apr 2019 at 21:51

mrthingyx said:
For the ultimate "back stretcher" try doing very light good mornings with a massively round back. And do them REALLY slowly, too.

That gives me the fear, sounds like a recipe for another "slipped" disc

Doing nothing else tonight so gym it was

bench press
50X12
60X10
65X5
70X5X5
75X4

close grip press
3X8X60
3X10X50

Incline DB press
3X8X25
10X22.5
8X20

seated dumbbell shoulder press
10X12.5
10X15
10X17.5
3X10X20
10X22.5

Hammer curlz

45 mins on the bike to finish

dod · 16 Apr 2019 at 09:42

did legs and chest over the weekend, mainly focussed on the bike at the moment for the loch Ness Etape next week.

Dropped cals to 2000 for last two weeks and weights dropped to 79.6 kg, not been there for quite a while

mrthingyx · 16 Apr 2019 at 09:59

Smooth... Should be the most jacked cyclist there. :cool:

dod · 26 Apr 2019 at 09:09

not doing much gym work this last week or two, mainly all bike time, calories up again but weight down to 79.1, just in time to carb up for the etape at the weekend

PT plan has also now finished so just signed up with him again for a further three months. Plan this time will be to focus on increasing power, especially legs so I'm expecting a lot of squatting, lunges etc

mrthingyx · 28 Apr 2019 at 13:22

Good luck for today (or was it yesterday? )!

dod · 28 Apr 2019 at 17:49

today, was good although there were quite a few incidents. A&E was pretty busy

mrthingyx · 28 Apr 2019 at 18:23

dod said:
today, was good although there were quite a few incidents. A&E was pretty busy

Ooft - hope you were OK and nobody got too badly hurt!

dod · 14 May 2019 at 07:42

mrthingyx said:
Ooft - hope you were OK and nobody got too badly hurt!

I was fine, a mate took a faceplant into the road at about 30mph, was a bit of a mess but he's back on the bike now. Another guy had a heart attack but he's fine too so all in all it could have been a lot worse.

Took a week off, back last night. New programme, two upper and two lower workouts. Shoulder is still giving me trouble so we'll see how that goes.

DB Chest press
10X10
10X20
6X10X25

Single arm Dumbbell rows
4X10X25

Standing DB shoulder press
2X10X15
2X10X17.50

DB Clean and press
4X10X15

DB lat raise
3X10X12.5

~100km on bike last week for cardio. Weights still showing in the 79kg range so happy with that. Kcals on 2100 a day.

dod · 4 Jun 2019 at 08:38

Bit of a lazy May in the gym, shoulder still giving me problems, doing a fair amount on the bike.

DB Chest press
10X10
10X20
4X10X25

Single arm Dumbbell rows
4X10X25

BB clean and press
4X10X40
2X10X17.50

Straight arm pull down supersetted with v-bar pull downs
4X10 of each with some weight :rolleyes:

Hammer curls supersetted with tricep rope extensions

4X10 of each

~100km on bike last week for cardio. Weights still about 79kg

dod · 6 Jun 2019 at 13:59

DB Chest press
10X10
10X20
4X10X25

Chest supported Dumbbell rows
4X10X25

BB clean and press
4X10X40

DB shoulder press
3X10X20

Lat pull down
3X10Xsomething

Cable crunches
3X10X90

Cablewoodchops
3X10X50

Lat db raises
3X10X12

30km on bike last night, TT specific session on zwift

dod · 7 Jun 2019 at 08:41

********, leg day, got to lunges and pulled a muscle in hamstring, walkings not funny at the moment

mrthingyx · 7 Jun 2019 at 13:46

Ooooft. This is why I don't do lunges. :eek:

dod · 11 Jun 2019 at 07:47

Workout upper 2
incline DB Chest press
10X10
10X20
4X10X25

Single arm Dumbbell rows
4X10X25

BB clean and press
4X10X40

Straight arm pull down supersetted with v-bar pull downs
4X10 of each

Hammer curls superseted with tricep rope extensions

4X10 of each

~36k on zwift last night

mrthingyx · 11 Jun 2019 at 11:12

crikey - I don't think my Zwift has ever gone beyond 30km or something in one go.

dod · 11 Jun 2019 at 12:13

mrthingyx said:
crikey - I don't think my Zwift has ever gone beyond 30km or something in one go.

I dare say you've noticed zwift can be a bit boring. I've been following a set training program, just to get a bit of structure in things, its okay for now

Hamstring also seems to have sorted itself out but tomorrow morning will be the proof of that

mrthingyx · 11 Jun 2019 at 14:05

Hehe... not just that, but I don't stay on the bike for more than an hour.

Good luck for tomorrow, too...

dod · 14 Jun 2019 at 09:57

hamstrings not working properly but it doesn't seem to be affecting bike :confused:

weight low 79's, slowest cut ever, always hungry :rolleyes:

Upper workout 1
Football bar Chest press
20Xbar
10X50
10X60
4X5X70

Close grip
2X10X60
2X10X50

Chest supported Dumbbell rows
4X10X25

DB shoulder press
3X10X20

Lat pull down
3X10Xsomething (5 bars but no weight marked on them)

Cable crunches
3X10X100

Cable wood chops
3X10X70

about 100k on bike for the week so far

dod · 18 Jun 2019 at 08:24

50k on bike last night.

Going to have to go to physio for shoulder, really uncomfortable this morning

Football bar Chest press
20Xbar
10X50
10X60
4X5X70

Close grip
2X10X60
2X10X50

Chest supported dumbbell rows
4X10X25

BB clean and press
4X10X40

Straight arm pull down supersetted with v-bar pull downs
4X10 of each

Hammer curls superseted with tricep rope extensions

4X10 of each

Cable crunches
4X15