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

Back session and deads just weren't happening.
10Xbar
2X3 X 60 and my lower back was bitching about it so stopped. Booked a session at the sports clinic with the girl who was repping 110kg squats.

Hang clean and press
8X40
5X5X50
8X40

OHP These felt really good
4X5X45
1X8X45
1X8X40

Lever pull downs
1X20X40
3X12X70

Seated rows
20X40
2X15X80
3X12X100 supersetted with drop sets of 10X80

2X3Xpull ups.
 
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135k on the bike for cardio on Saturday

Monday morning bench, disappointing
1X10X50
1X10X70
1X4X75 after last week this was terrible, just could hardly move it :(
6X5X70
3X10X60 close grip
3X10X60 normal grip

Tricep push down
6X10X11 sections with rope
Supersetted with curls
 
Back session again
Deads
10Xbar
1X10X 60
2X5X100 and my back was moaning again :(.

Hang clean and press
8X40
5X5X50
8X40

OHP
4X5X47.5
2X3X47.5 5X5 was so nearly there
1X8X40

Lever pull downs
1X20X40
3X12X70

Lat Pull downs
3X10X4 sections
 
First Squats for about a month, where did the gains go :(
10X60
5X5X80
3X5X90
2X10X60

Leg press
4X15X140

extensions and hamstring curls

quick 20K on the bike last night

Also day 1 of my PTSD awareness challenge for mens mental health. 22 pressups a day for 22 days.
 
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Bench again, still struggling a bit with a dodgy shoulder :(
1X10X50
1X10X60
1X10X70
1X4X75 again, a struggle on the right
5X5X70
3X10X60 close grip
3X10X60 normal grip

Tricep push down
6X10X12 sections with bar
Supersetted with curls
 
Friday Back session
Deads
10Xbar
1X10X 60
3X10X60 deficit these were okay, keeping it light till after my appointment on monday

Hang clean and press
8X40
5X3X55 Gawd these felt heavy
8X40

OHP
2X4X47.5 think the clean and press knackered this
4X5X45
1X8X40

Seated db shoulder press
1X12X10
3X10X20

Seated rows
1X20X40
1X15X80
3X10X100
1X12X80
 
Physio told me what I knew, I've got a bad back :p

Back session
Deads
10Xbar
1X10X 60
5X5X80 deficit of about 3 inches

Hang clean and press
8X40
5X3X55 still heavy
8X45

OHP
8X40
5X4X45 47.5 wouldn't even move
1X8X40

Seated rows
1X20X80
3X10X110
1X15X80
 
week off more or less.
Chest . Shoulder/trap still not right but getting there
1X10X50
1X10X60
1X5X70
5X4X75
3X8X60 close grip
3X8X60 normal grip

3X10X22.5 dumbells

Tricep push downs with rope supersetted with curls.
 
Back session
Deads
10Xbar
1X10X 60
3X10X80 deficit of about 3 inches

Hang clean and press
8X40
4X5X55
3X55
8X45

OHP
8X40
5X5X45
1X8X40

Seated rows
1X20X80
3X10X110
1X15X80
 
Chest . Shoulder still not quite right, according to physio its coming from the trap
1X10X50
1X10X60
1X5X70
4X5X75
3X75
2X5X70
3X8X60 close grip
3X8X60 normal grip

3X8X25 dumbells
3x10 X 10 flyes
 
Back session
Deads
10Xbar
1X10X 60
3X10X80 deficit of about 3 inches

Hang clean and press
8X40
1XX5X50
5X5X55


OHP
8X40
5X5X45
1X8X40

Seated rows
1X20X80
3X10X110
1X15X80

2X3 pull ups
 
Back session
Deads
10Xbar
1X10X 60
3X10X80 deficit of about 3 inches

Hang clean and press
8X40
6X5X50

BOR's
3X8X70

OHP
8X40
3X8X45


2X4 pull ups
 
Chest

1X10X50
1X10X60
5X8X70
3X75
3X8X65 close grip
3X8X65 normal grip

3X8X25 dumbells
3x10 X 12.5 flyes

tricep pushdowns supersetted with curls.
 
I haven't just done arms for ages. Got in and really couldn't be bothered so went full bro.

Dumbell Sholder press
3X20X18
1X10X18

Supersetted with
Curlz 3X20X15
1X10X15

BB Upright row
3X20X25
1X10X25

Supersetted with
Tricep rope pushdown
3X20X10 sections
1X10X10 sections

DB lateral raise
3X20X10
1X10X10

Supersetted with More Curlz

Can hardly pick up a pen at the moment :D
 
not been logging, still been gyming.
Chest

1X10X50
1X10X70
5X5X75
4X80 plus 1 spotted PB
3X8X65 close grip
3X8X65 normal grip
18X50
15X50

3X8X22.5 dumbells
3x10 X 12.5 flyes

140K bike ride on Saturday for cardio
 
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