no weights today, just 23k on the turbo last night. Weight is being a bit stubborn shifting. Body seems to be adjusting to the higher calories PT has me on. Lost about a kilo over the last 4 weeks so not terrible, just was hoping for a bit more.
It's a new dod, it's a new day
- Thread starter dod
- Start date
Eating well, sleeping well, why feel like crap 
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 plate loaded machine
3X12X60 and 3X12X15
Lying db row and lat raise
3X10X20 3X10X10
20 minutes on the turbo last night, back on the tacx "live" maps as zwift has gone **** up for me.
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 plate loaded machine
3X12X60 and 3X12X15
Lying db row and lat raise
3X10X20 3X10X10
20 minutes on the turbo last night, back on the tacx "live" maps as zwift has gone **** up for me.
to be honest I just didn't log themYou feel bad because you missed broceps.
Workout B
db flat bench and goblet supersetted
3X8X30 12X25 and 3X12X40
Lat pull down and lunges
3X12X40 3X12X35
Cable flye and standing dumbbell rows
3X12X?? 3X12X15
Single arm db row, db clean and press and curls
3X12X25 and 3X10X15, 3X10X10
45mins on turbo trainer last night
db flat bench and goblet supersetted
3X8X30 12X25 and 3X12X40
Lat pull down and lunges
3X12X40 3X12X35
Cable flye and standing dumbbell rows
3X12X?? 3X12X15
Single arm db row, db clean and press and curls
3X12X25 and 3X10X15, 3X10X10
45mins on turbo trainer last night
Routine change to an upper/lower body split
today was upper.
db incline bench supersetted with chest supported db rows
3X10X25 3X12X17.5
single arm db rows supersetted with flat db chest press
3X10X25 3X10X25
Seated row supersetted with seated shoulder press
3X12X60 3X10X20
hammer curls supersetted with standing bb shoulder press
3X10X20 3X10X30
dips
5,5,4
today was upper.
db incline bench supersetted with chest supported db rows
3X10X25 3X12X17.5
single arm db rows supersetted with flat db chest press
3X10X25 3X10X25
Seated row supersetted with seated shoulder press
3X12X60 3X10X20
hammer curls supersetted with standing bb shoulder press
3X10X20 3X10X30
dips
5,5,4
Lower body, leg day. Over a year since I last had one of them so a canny start. Weight isn't a problem but pulling with a trapped nerve in my finger is.
Squats
bar X20
12X50
3X12X60
Romanian deadlifts
3X10X60
DB Split squats
3X16X20db
Hack squats
3X8X80
step ups
3X20X40
leg extensions
3X12X120
hamstring curls
3X12X50
Squats
bar X20
12X50
3X12X60
Romanian deadlifts
3X10X60
DB Split squats
3X16X20db
Hack squats
3X8X80
step ups
3X20X40
leg extensions
3X12X120
hamstring curls
3X12X50
Leg doms but not as bad as expected 
upper.
db incline bench supersetted with chest supported db rows
3X10X27.5 3X12X17.5
single arm db rows supersetted with flat db chest press
3X10X25 3X12X25
Seated row supersetted with seated shoulder press
3X12X60 3X10X22.5
hammer curls supersetted with standing dips
3X10X12.5 6,6,6
Hang clean and press
3X8X40
upper.
db incline bench supersetted with chest supported db rows
3X10X27.5 3X12X17.5
single arm db rows supersetted with flat db chest press
3X10X25 3X12X25
Seated row supersetted with seated shoulder press
3X12X60 3X10X22.5
hammer curls supersetted with standing dips
3X10X12.5 6,6,6
Hang clean and press
3X8X40
upper.
db incline bench supersetted with chest supported db rows
3X10X27.5 3X12X17.5
single arm db rows supersetted with flat db chest press
3X10X27.5 3X10X27.5
Seated row supersetted with seated shoulder press
3X12X60 3X10X25
hammer curls supersetted with standing dips
3X10X12.5 6,6,6
Hang clean and press
3X8X40
Bench
3X15X40
db incline bench supersetted with chest supported db rows
3X10X27.5 3X12X17.5
single arm db rows supersetted with flat db chest press
3X10X27.5 3X10X27.5
Seated row supersetted with seated shoulder press
3X12X60 3X10X25
hammer curls supersetted with standing dips
3X10X12.5 6,6,6
Hang clean and press
3X8X40
Bench
3X15X40
30k on zwift after leg day in the morning wasn't bright
Upper routine
db incline bench supersetted with chest supported db rows
3X10X30 3X12X17.5
single arm db rows supersetted with flat db chest press
3X10X27.5 3X10X27.5
Seated row supersetted with seated shoulder press machine
3X12X60 3X10X40
hammer curls supersetted with standing dips
3X10X12.5 8,8,6
Standing db clean and press
3X8X15
Upper routine
db incline bench supersetted with chest supported db rows
3X10X30 3X12X17.5
single arm db rows supersetted with flat db chest press
3X10X27.5 3X10X27.5
Seated row supersetted with seated shoulder press machine
3X12X60 3X10X40
hammer curls supersetted with standing dips
3X10X12.5 8,8,6
Standing db clean and press
3X8X15
weight now down to about 81.4, so that's about 3kg lost in a couple of months but the interesting thing is that my calorie intake now is about 40% higher than it was before. Up from 1600 ish to 2200 ish.
Bar bell complexes for conditioning day
all with 30kg
10X clean and press
10X squat
10X BOR's
10X upright rows
10 press ups
3 min rest and repeat 5 times
some curlz, tricep rope push downs, db shoulder press, some more barbell ohp
Bar bell complexes for conditioning day
all with 30kg
10X clean and press
10X squat
10X BOR's
10X upright rows
10 press ups
3 min rest and repeat 5 times
some curlz, tricep rope push downs, db shoulder press, some more barbell ohp
32k on zwift last night
Upper routine
db incline bench supersetted with chest supported db rows
3X10X30 3X12X20
single arm db rows supersetted with flat db chest press
3X10X30 1X30/2X8X30
Seated row supersetted with seated shoulder press machine
3X12X60 3X10X40
hammer curls supersetted with body weight dips
3X10X12.5 8,8,6
Standing barbell clean and press
3X8X40
Narrow grip bench press
3X15X40
Not a lot left in the tank this morning but building a base for a weekend of good living and loads of rich food
Upper routine
db incline bench supersetted with chest supported db rows
3X10X30 3X12X20
single arm db rows supersetted with flat db chest press
3X10X30 1X30/2X8X30
Seated row supersetted with seated shoulder press machine
3X12X60 3X10X40
hammer curls supersetted with body weight dips
3X10X12.5 8,8,6
Standing barbell clean and press
3X8X40
Narrow grip bench press
3X15X40
Not a lot left in the tank this morning but building a base for a weekend of good living and loads of rich food
Last edited:
Weekend of debauchery was good 
About 50 miles on zwift since monday
Upper routine
db incline bench supersetted with chest supported db rows
3X10X30 3X12X20
single arm db rows supersetted with flat db chest press
3X10X30 3X10X30
Seated row supersetted with seated shoulder press machine
3X12X60 3X10X40
hammer curls supersetted with body weight dips
3X10X12.5 8,8,6
Standing barbell clean and press
3X8X40
Narrow grip bench press
1X15X40
2X12X50
About 50 miles on zwift since monday
Upper routine
db incline bench supersetted with chest supported db rows
3X10X30 3X12X20
single arm db rows supersetted with flat db chest press
3X10X30 3X10X30
Seated row supersetted with seated shoulder press machine
3X12X60 3X10X40
hammer curls supersetted with body weight dips
3X10X12.5 8,8,6
Standing barbell clean and press
3X8X40
Narrow grip bench press
1X15X40
2X12X50
More zwift, got Loch Ness Etape in about 4 weeks so that's coming on fine
Upper routine, bit rushed, bit tired, might go back later.
db incline bench supersetted with chest supported db rows
3X10X30 3X12X25
single arm db rows supersetted with flat db chest press
2X8X32.5, 1X10X30, 3X10X30
Seated row supersetted with seated shoulder press machine
3X12X60 3X10X40
hammer curls supersetted with body weight dips
3X10X12.5 8,8,8
Narrow grip bench press
1X15X40
2X12X50
Upper routine, bit rushed, bit tired, might go back later.
db incline bench supersetted with chest supported db rows
3X10X30 3X12X25
single arm db rows supersetted with flat db chest press
2X8X32.5, 1X10X30, 3X10X30
Seated row supersetted with seated shoulder press machine
3X12X60 3X10X40
hammer curls supersetted with body weight dips
3X10X12.5 8,8,8
Narrow grip bench press
1X15X40
2X12X50