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

[dod]

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

 

[dod]

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

 

[mrthingyx]

Nice.

Very nice.

I swear every time I look at this log I see chestanbize... Or maybe that is just what I want to see...

 

[dod]

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.

 

[dod]

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

 

[dod]

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

 

[mrthingyx]

Are you still trimming down?

 

[dod]

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.

 

[dod]

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

 

[dod]

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

 

[dod]

Back day, not too bad, need to move the weights up a little next session.

Deads
20Xbar
1X10X60kg
4X5X100kg

BORs
3X8X60

Hang clean and press
4X8X40kg

ohp
5X5X40

lat pull downs supersetted with seated rows on machine
3X8X59

3X20 extensions

 

[dod]

Chest, db session again

10X20kg
10X25kg
8X30kg
7X32.5
5X32.5
2X8X30
2X10X25kg

3X10X10kg db flyes

10X52 incline press on machine
9X59
10X52

3X10X17.5 db seated shoulder press
3X10X40 seated shoulder press machine

tricep push downs
5X10X50

 

[mrthingyx]

You don't like dumbbells?

 

[dod]

Dumbells always seem to be harder than the bar for some reason.

Back day again. Quite happy with most of this session, most weights increased and still felt like there was room for more

20Xbar
1X10X70kg
4X5X110kg

BORs
1X8X70
2X6x70 not so happy with these, slightly too heavy for decent form

Hang clean and press
3X8X40kg
1X8X42.5kg

ohp these felt really good
4X5X42.5
7X42.5

lat pull downs supersetted with seated rows on machine
3X8X59 on each

 

[dod]

4 weeks since I did legs

bar X 10
20X60kg
5X5X80kg

Front squats
2X8X60

leg press -
4X10X100kg new plate loaded machine, really tough

seated extensions supersetted with hamstring curls
4X10X40kg

 

[dod]

Lunchtime chest, slight progression

Bench press (football bar)
12X50
8X60
4X5X70
2X3X70
2X8X60
12X50

incline DB Press
2X8X25
3X8X22.5

Seated shoulder press
1X10X12.5
3X10X17.5


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

 

[dod]

back day

Pullovers
20X40kg
3X10X70 reasonable

Lever pulldown
1X20X40kg
3X10X70kg hard, especially the last set

Seated Row
1X20X40
3X15X70 not too much of a push

Lat pull downs
3X8X 5 plates

1X 20 back extensions
1X20 with 20kg plate
1X15 with 20kg plate

some broceps

Shower, shave, shampoo, shicken, shice, shweetcorn.

 

[dod]

quick session at lunchtime, not too bad

Bench press (football bar)
12X50
8X60
4X5X70
1X4X70
2X1X75
2X8X60
12X50

incline DB Press
2X8X25
2X8X22.5

Seated shoulder press
1X10X12.5
3X8X19 ( I know, funny weight for a dumbell


Tricep push down
4X10X 12 sections with bar supersetted with pec dec
4X10X50

 

[dod]

unchtime squats, not too bad
bar X 20
20X60kg
5X80kg
5X5X90kg

Front squats
2X8X60

leg press -
3X10X100kg on plate loaded machine
1X15X100

seated extensions
4X10X40kg
supersetted with 4X8 hamstring curls - 5 sections of machine

 

[dod]

back day at gym 2

Pullovers
20X40kg
3X10X70 felt harder than last week

Lever pulldown
1X20X40kg
3X10X70kg hard

Seated Row
1X20X40
3X15X80 not too bad again

Lat pull downs
3X8X 5 plates

1X 20 back extensions
1X20 with 20kg plate
1X15 with 20kg plate

2X2 pullups much weakness