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

dod · 9 Jan 2017 at 07:40

New Year squats

bar X 20
60X10
70X10
80X10
2X8X90
80X10
70X10
2X10X60

Leg press 3X10 X 100

60K on the bike yesterday for cardio

dod · 10 Jan 2017 at 12:52

chest day, normal bar

bar X 20
10X60
10X65
6X10X70
3X8X60 close grip
3X8X60 normal grip

Dumbells
3X10X25's

dod · 11 Jan 2017 at 09:14

Really quick session earlier before breakfast meeting

Deads
10Xbar
1X10X 60
3X10X100

Hang clean and press
8X40
5X5X50
8X40

OHP
3X8X40

dod · 13 Jan 2017 at 12:19

Shoulder day

Seated DB press
10X10
10X16
10X18
3X10X22.5

Side raise and front raise
3X10X10 of each

Seated OHP bar
10Xbar
3X10X40

Standing OHP 3X8X40

dod · 17 Jan 2017 at 13:14

Chesticle chooseday

20Xbar
1X10X60
2X10X70
2X5X80
3X80
2X8X70
3X10X60 close grip
3X10X60 normal grip

Seated OHP dumbells
10X14
3X10X22.5

dod · 20 Jan 2017 at 08:03

shoulder stuff

Dumbbells
Seated press
10X15
3X12X22.5

Single arm
3X10X14

Seated barbell
barX20
40X15
3X10X45

Standing barbell
3X10X45

side and front raises
3X10 each

dod · 25 Jan 2017 at 08:34

Back/shoulders day two days on a row

Tuesday
Deadlifts
barX20
60X10
100X8
120X5X3

Hang clean and press
8X40
5X5X55
8X40

OHP
3X8X45

Wednesday
Deadlifts
10X60
3X8x100

BOR's
3X10X60

Lever pull down
20X40
3X10X70

Seated plate machine row
20X40
10X80
3X10X120

Single arm rows
3X10X25

Lat pull downs
10Xwide grip
10Xnarrow grip
10X reverse grip

3 sets

dod · 26 Jan 2017 at 20:46

Just feels like a good fit. It was supposed to be Legs yesterday but I had a long drive today so I chickened out

dod · 30 Jan 2017 at 07:45

Leg monday

10X60
10X70
8X80
8X90
3X5X100
8X90
8X80
10X70
2X10X60

Leg press
4X10X140

dod · 31 Jan 2017 at 17:49

Chest this morning

20Xbar
1X10X60
2X10X70
3X4X80
2X8X70
3X10X60 close grip
3X10X60 normal grip

Incline dumbells
3X10X25

dod · 2 Feb 2017 at 07:57

Dumbbells
Seated press
10X15
3X12X22.5
8X25

Hang clean and press
2X8X40
6X50
4X5X55
8X45

Standing barbell
3X8X45

side and front raises
3X10 each

dod · 8 Feb 2017 at 07:44

Chest
1X10X60
2X10X70
2X10X75
3X5X80
2X10X75

3X8X65 close grip
3X8X65 normal grip

Incline dumbbell
3X10X25's

dod · 9 Feb 2017 at 07:29

Legs, exactly the same as last week, felt harder though

Squats
10X60
10X70
8X80
8X90
3X5X100
8X90
8X80
10X70
2X10X60

Leg press
4X10X140

dod · 14 Feb 2017 at 19:04

Chest, really felt a struggle today, wakinhg up at 4.00AM probhably didn't help
1X10X60
2X10X70
2X10X75
3X5X80
2X10X75
10X70

3X8X65 close grip
3X8X60 normal grip

Incline dumbbell
3X10X25's

dod · 16 Feb 2017 at 19:16

Legs, bit short of time so squats only

10X60
10X70
8X80
8X90
5X100
3X3X110
8X90
8X80
10X70
2X10X60

dod · 27 Feb 2017 at 11:02

Took a week off because of work commitments and went in feeling great. Promptly shamed

Chest
BarX 20
1X10X60
10X65
2X10X70
3X8X70
6X70

3X8X60 close grip
3X8X60 normal grip

Incline dumbbell
3X10X25's

Tricep rope push downs, heaps

dod · 28 Feb 2017 at 19:43

Back
Deadlifts
Bar X 20
10X70
3X8x110

Lever pull down
20X40
3X10X70

Seated plate machine row
20X40
10X80
3X10X120

Lat pull downs
10Xwide grip
10Xnarrow grip
10X reverse grip

dod · 2 Mar 2017 at 07:59

Early morning gym, turned out decent
Squats, just squats
10X60
10X70
8X80
8X90
5X100
3X3X110
2X120 PB happy with that
3X110
5X100
10X80
10X70
2X10X60

dod · 3 Mar 2017 at 10:18

It's "interesting" this morning

Shoulders session

Seated DB press
10X12
10X18
3X12

Standing barbell press
3X10X40
8X45
4X5X45

Hang clean and press
8X40
8X50
4X5X50

dod · 3 Mar 2017 at 13:00

I like it, increases the volume but it makes it feel easier to end the session

About 1-1.5 minutes usually. Get in to the gym about 6, out by about 7 and round to the office by quarter past.