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

[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

 

[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

 

[dod]

they suck before or after

Leg day

bar X 20
20X60kg
5X80kg
3X5X100kg
2X4X100 disapppointing, that was supposed to be 5X5

Front squats
2X8X60

leg press -
1X20X100kg
1X20X150
3X20X200

seated extension machine fauylty so lunges with10kg db's
3X10
supersetted with 4X15 hamstring curls - showing 45 for two sets and 50 for two

 

[dod]

I've decided to start on a 5-3-1 programme to see if I can build some strength up rather than just lifting things

Current maxes based on
Squat: 116 - estimate based on 5X105
Deadlift : Actual 140
Bench: 77 based on 2X75
Shoulder press 48 based on 5X42.5


Started with deadlifts tonight so,

10Xbar
20X60

working sets
8X80 (I know it's suppposed to be 5 )
6X100
8X105

drop sets
5X100
10X60

Hang clean and press
8X40
5X5X45
8X40

T-Bar rows
10X20
10X40
2X8X60
10X50

lat pull down supersetted with seated rows
3C8X59 of each

Single arm rows
3X8X25

 

[dod]

came out of unproductive meeting, went to gym

Bench press (football bar)
bar - heaps
5X50
8X55
14X60

Incline bench
12X60
2X10X60
2X8X60
14X50

incline DB Press
3X8X22.5 supersetted with
3X8X12.5 flies

Tricep push down
4X10X 10 sections with rope supersetted with pec dec
4X10X50

 

[dod]

Leg day, seems strange doing this on 5-3-1 but lets go with the system (ish)

bar X 20
20X60kg

working
10X70kg
8X80kg
10X90

2X5X100kg just because

Front squats
2X8X60

leg press -
2X10X100kg
3X20X100 on the heavy machine

seated extension machine supersetted with hamstring curls

3X10X some weight

 

[dod]

OKay, so it's about a month since I've been in to the gym

Did legs

bar X 20
20X60kg

working
10X70kg
2X10X80kg
5X5X90

leg press -
2X10X100kg
3X20X100

seated extension machine supersetted with hamstring curls
3X10X some weight

 

[dod]

Lunch time chest session

Bench press (football bar)
bar - heaps
5X50
8X60
5X5X65

Incline bench
2X8X60
1X5X60
12X50

incline DB Press
3X8X22.5 supersetted with
3X8X12.5 flies

Tricep push down
3X10X 10 sections with rope supersetted with pec dec
3X10X50


About 130K on the bike for cardio last week.

 

[dod]

squat session, designed to help endurance on bike. One minute rest periods

25X50
25X50
20X50
15X50
10X50

Leg press
20X50
20X100
20X150
3X20X200

It doesn't look too bad but my god it's hurting right now.

 

[dod]

and enduro squats again

24X50
21X50
20X50
16X50
17X50
15X50
10X50

 

[dod]

still in the game Still mainly legs as I get ready for a cycling sportive in April


21X60
19X60
20X60
15X60
4X10X60

Leg extensions, heaps

 

[dod]

squats again, had a session on the turbo trainer last night so legs a bit heavy

16X60
3X15X60
4X10X60

Leg extensions

 

[dod]

More squats

bar X 20
20X60
4X15X70
4X10X70

Extensions