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

[dod]

Hotel gym, whole body work out but mainly squats. Not too bad as hotel gyms go. Smith machine and full set of dumbbells

 

[dod]

Absolutely used the smith, any port in a Storm

 

[dod]

First chest session for months and it showed

Bench press (football bar)
bar - heaps
2X8X50
5X5X60
8X60


incline DB Press
3X8X20 supersetted with
3X8X12.5 flies

Tricep push down
3X10X 10 sections with rope

160K cardio on the bike for last week

 

[dod]

this feels like starting over, horrible, horrible

Started with deadlifts

10Xbar
20X60

working sets
8X80
5X100
5X105

drop sets
5X100
10X60

Hang clean and press
8X40
5X5X40


BOR's
3X10X60

 

[dod]

Bench press (football bar)
bar - heaps
2X8X50
5X5X60
3X65
10X50


incline DB Press
3X8X20 supersetted with
3X8X12.5 flies

Tricep push down
1X10X10 sections
3X10X 12 sections with bar

 

[dod]

still plugging away.

Bench press (football bar)
2X8X50
5X5X60 felt good so added
5X5X65
2X10X50 close grip


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

Tricep push down
1X10X10 sections
3X10X 12 sections with bar

 

[dod]

Squats
10X60
5X5X85
5X90
10X60

Leg press and extensions, loads.

 

[dod]

Really quick back session before office

Deads,
10Xbar
20X60

working sets
5X5X100

drop set
10X60

Hang clean and press
8X40
5X5X40
8X40

OHP
5X5X40

 

[dod]

aye, knew I was short on time

 

[dod]

Bench press (football bar)
1X8X50
1X8X50
5X5X65
4X70
3X70
3X10X50 close grip


incline DB Press
3X8X22.5

Seated shoulder press
3X10X18's

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

 

[dod]

Monday morning session

Bench press (football bar)
1X8X50
1X8X60
2X8X65
1X7X65
2X6X65
4X70
3X70
3X10X50 close grip


incline DB Press
3X10X22.5

Seated shoulder press
10X12.5
3X10X18's

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

 

[dod]

Deads,
10Xbar
20X60

working sets
5X5X100

standing on 3 plates set
2X10X60

Hang clean and press
8X40
5X5X45
8X40

OHP
5X5X40

Seated rows
20X40
3X10X70

 

[dod]

So much bench.

If I was any good at it, I would, too...

did no bench for about 3 months, was all legs, playing catch up

 

[dod]

Chest session, just to confirm mrt's concerns

Bench press (football bar)
1X10X50
1X10X60
6X5X70 really happy with that
2X8X60
3X10X50 close grip


incline DB Press
3X8X25

Seated shoulder press
10X12.5
3X10X18's

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

Supersetted with curlz.

 

[dod]

Bench press (football bar)
1X10X50
1X10X70
1X6X70
5X5X70
3X4X75
3X10X50 close grip

incline DB Press
1X8X12.5
1X8X22.5
3X8X25

Seated shoulder press
10X12.5
3X10X19's

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

 

[dod]

Yesterday
Deads,
10Xbar
20X60

working sets
5X5X100

standing on 3 plates set
2X10X60

Hang clean and press
8X40
5X5X45
8X40

OHP
5X5X42.5
8X40

Seated rows
20X40
3X10X70

Today
Bench press (football bar)
1X10X50
1X10X70
2X5X75
4X75
5X5X70
3X10X55 close grip

incline DB Press
1X8X20
3X8X25

Tricep push down
6X10X10 sections with rope
Supersetted with curlz

 

[dod]

Last session of the week, working all weekend

Deads,
10Xbar
20X60

working sets
5X5X100

standing on 3 plates set
2X10X60

Hang clean and press
8X40
5X5X45
8X40

OHP
5X5X45 didn't really expect that but I'll take it

Seated rows
20X40
3X15X80

 

[dod]

Bench press (football bar)
1X10X50
1X10X70
5X5X75 PB
3X5X70
3X10X55 close grip
3X10X55 normal grip


incline DB Press
1X8X20
3X8X25

Tricep push down
6X10X11 sections with rope
Supersetted with curls

 

[dod]

35k ride on bike last night

back session this morning


Deads,
10Xbar
20X70

working sets
3X5X110 felt a twinge in lower back so stopped there.

Hang clean and press
8X40
5X5X47.5
8X40

OHP
2X5X45
1X4X45 Grr
2X5X45

Seated rows
20X40
3X15X80

 

[dod]

Bench again(football bar)
1X10X50
1X10X70
5X5X75
2X80 PB
3X5X70
3X10X60 close grip
3X9X60 normal grip

Tricep push down
6X10X11 sections with rope
Supersetted with curls