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

[mrthingyx]

Not surprised pull-ups sucked after all that!

 

[dod]

they suck before or after

Leg day

bar X 20
20X60kg
5X80kg
3X5X100kg
2X4X100 disapppointing, that was supposed to be 5X5

Front squats
2X8X60

leg press -
1X20X100kg
1X20X150
3X20X200

seated extension machine fauylty so lunges with10kg db's
3X10
supersetted with 4X15 hamstring curls - showing 45 for two sets and 50 for two

 

[dod]

I've decided to start on a 5-3-1 programme to see if I can build some strength up rather than just lifting things

Current maxes based on
Squat: 116 - estimate based on 5X105
Deadlift : Actual 140
Bench: 77 based on 2X75
Shoulder press 48 based on 5X42.5


Started with deadlifts tonight so,

10Xbar
20X60

working sets
8X80 (I know it's suppposed to be 5 )
6X100
8X105

drop sets
5X100
10X60

Hang clean and press
8X40
5X5X45
8X40

T-Bar rows
10X20
10X40
2X8X60
10X50

lat pull down supersetted with seated rows
3C8X59 of each

Single arm rows
3X8X25

 

[dod]

came out of unproductive meeting, went to gym

Bench press (football bar)
bar - heaps
5X50
8X55
14X60

Incline bench
12X60
2X10X60
2X8X60
14X50

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

Tricep push down
4X10X 10 sections with rope supersetted with pec dec
4X10X50

 

[mrthingyx]

So much chest.

 

[dod]

Leg day, seems strange doing this on 5-3-1 but lets go with the system (ish)

bar X 20
20X60kg

working
10X70kg
8X80kg
10X90

2X5X100kg just because

Front squats
2X8X60

leg press -
2X10X100kg
3X20X100 on the heavy machine

seated extension machine supersetted with hamstring curls

3X10X some weight

 

[dod]

OKay, so it's about a month since I've been in to the gym

Did legs

bar X 20
20X60kg

working
10X70kg
2X10X80kg
5X5X90

leg press -
2X10X100kg
3X20X100

seated extension machine supersetted with hamstring curls
3X10X some weight

 

[dod]

Lunch time chest session

Bench press (football bar)
bar - heaps
5X50
8X60
5X5X65

Incline bench
2X8X60
1X5X60
12X50

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

Tricep push down
3X10X 10 sections with rope supersetted with pec dec
3X10X50


About 130K on the bike for cardio last week.

 

[dod]

squat session, designed to help endurance on bike. One minute rest periods

25X50
25X50
20X50
15X50
10X50

Leg press
20X50
20X100
20X150
3X20X200

It doesn't look too bad but my god it's hurting right now.

 

[dod]

and enduro squats again

24X50
21X50
20X50
16X50
17X50
15X50
10X50

 

[dod]

still in the game Still mainly legs as I get ready for a cycling sportive in April


21X60
19X60
20X60
15X60
4X10X60

Leg extensions, heaps

 

[dod]

squats again, had a session on the turbo trainer last night so legs a bit heavy

16X60
3X15X60
4X10X60

Leg extensions

 

[dod]

More squats

bar X 20
20X60
4X15X70
4X10X70

Extensions

 

[dod]

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

 

[mrthingyx]

Did you use the smith?

And yes: the whole internet will judge you based on your response.

 

[Dreamforger]

Did you use the smith?

And yes: the whole internet will judge you based on your response.

Can confirm, we will judge you.

 

[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