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

first session in about 4 months, loads of things been happening but should be able to commit back to it again. About 6 kilos heavier than I was when I stopped training, it's all fat :D

Losses, losses everywhere

Chest session
bar X 20
5X8X60
2X6X60

OHP bar X 20
2X10X40
 
third day back, first leg day since March

Squats,
10X60
8X80
6X5X80
2X10X60

Leg press heaps

embarassingly painful after all that time
 
Well, well. New year, new me ******** :D This log was still on first page though, thought it would be out of sight by now.

After being diagnosed with mildly high blood pressure when we were trying to sort out work insurance it's time to get myself back in shape

Got a mate who's a PT so just following a 90 day whole body routine to start with and will see how it goes. Back on the bike as well so the goal is to get down from the current 84ish kG to 78 over the next 3-4 months. I'm just over 5'10" so according to the doctor I'm verging on obese :p:rolleyes:

First session this morning was embarrassingly light and painful
 
right back at ye Mr T :)

Todays miserable effort was a combo of leg press, dumbell split squats, dumbell press, shoulder press, dumbell rows, press ups, lat raises, and something else, probably curlz in squat rack. total of 10T shifted.

#whynotrippedyet :(
 
Second full body routine this morning which was the same as tuesday. Dumbbell bench press supersetted with goblet squats. Dumbbell alternating lunges supersetted with lat pull downs. Incline db bench press supersetted with tricep push downs. Single arm db row supersetted with standing db clean and press.
Everythings hurting at the moment.
Worst thing is a trapped nerve in finger. Makes pulling movements a bit of an issue, pressing is good though.
 
Workouts Monday, today, turbo trainer on top to burn those little fatties.
Careful monitoring of diet as well has seen weight move from 83.9 to 83.1kg over the week. Happy with that
 
mrthingyx said:
What turbo are you using?
Click to expand...
I've got two :o

A tacx bushido and an elite direto. Direto is direct drive, got a good deal on it at a demo night and it's a nice unit. Simulates up to 15% and 2200W, not that I get anywhere near that.

The bushido is wheel contact and also very good. The best thing about it is that it's totally self powered, no plugs or anything :) That lets me take it with me if I'm away somewhere or cant be bothered breaking down the winter bike.
 
Friday morning session. Loads of stuff, still just a general whole body routine.
DB incline bench, split squats, hack squats (they hurt) , seated shoulder press, press ups, lat raises, tricep push downs, lying dumbell row. total of 10T lifted again
 
Workout B
db flat bench and goblet squats supersetted
3X12X22.5 and 3X12X35

Lat pull down and alternate weighted lunges
3X12X40 3X12X30

Cable flyes and standing dumbbell rows
3X12X?? 3X12X12.5

Single arm db row and db clean and press
3X12X25 and 3X10X15

curlz

one minute rests between sets, feels like cardio :(
 
workout A, all one minute rest between sets
db incline bench & db split squats supersetted
3X10X25 and 3X12X15

Hack squat and press up
3X12X60 and 3X12

Seated row and shoulder press
3X12X60 and 3X12X17.5

Lying db row and lat raise and curlz
3X12X12.5 3X10X10 adn 3X10X10
 
Workout B
db flat bench and goblet squats supersetted
3X12X25 and 3X12X35

Lat pull down and alternate weighted lunges
3X12X40 3X12X30

Cable flyes and standing dumbbell rows
3X12X?? 3X12X12.5

Single arm db row and db clean and press
3X12X25 and 3X10X15

curlz

23K/45 minutes on bike last night on zwift using one of the standard exercises , The wringer, intervals basically
 
mrthingyx said:
Bench and goblet squat supersets? Nice... :cool:
Click to expand...
It's surprisingly knackering

Workout A again
db incline bench & db split squats supersetted
3X10X25 and 3X12X15

Leg press and press up
3X12X100 and 3X12

Seated row and shoulder press
3X12X60 and 3X12X17.5

Lying db row and lat raise and curls
3X12X12.5 3X10X10 and 3X10X10

75 mins on turbo last night, 34K on one of the structured training programmes
 
Sorry, been away working, didn't see this.

It has been pretty good. Needed a firmware update to work properly with zwift but that wasn't a problem. The tacx videos are pretty good too, if a bit pricey.
 
Workout A
db incline bench & db split squats supersetted
3X10X25 and 3X12X17.5

Hack squat and press up
3X12X70 and 3X12

Seated row and shoulder press
3X12X60 and 3X12X17.5

Lying db row and lat raise and curls
3X12X15 3X10X10 and 3X10X10
 
Been away working most of the week but this hotel had a gym, fairly well equipped too :)

Workout B
db flat bench and goblet supersetted
3X12X25 and 3X12X60

Lat pull down and leg press
3X12X40 3X12X110

Cable flye and standing dumbbell rows
3X12X?? 3X12X15

Single arm db row, db clean and press and curls
3X12X25 and 3X10X15, 3X10X10
 
Workout A
db incline bench & db split squats supersetted
3X12X27.5 and 3X12X17.5

Leg Press plate loaded
3X15X120

Hack squat and press up
3X12X70 and 3X12

Seated row and shoulder press
3X12X60 and 12X17.5/2X12X20

Lying db row and lat raise
3X12X15 3X10X10

45 minute intervals on the turbo last night.

Starting to feel like there's a wee bit of progress again.
 
Workout B
db flat bench and goblet supersetted
3X12X27.5 and 3X12X40

Lat pull down and lunges
3X12X40 3X12X35

Cable flye and standing dumbbell rows
3X12X?? 2X12X15, 10X17.5

Single arm db row, db clean and press and curls
3X12X25 and 3X10X15, 3X10X10

45mins on zwift last night
 
Back to Workout A
db incline bench & db split squats supersetted
3X12X27.5 and 3X12X17.5

Leg Press plate loaded
3X15X120

Hack squat and press up
3X12X80 and 3X12

Seated row and shoulder press
3X12X60 and 3X12X20

Lying db row and lat raise
3X12X17.5 3X10X10

Hour on the turbo last night, nothing major, just a jaunt round watopia.

mrthingyx said:
Gains.

What is your tag on Zwift?
Click to expand...
mailed your trust :)
 
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