Old, broken and not sure how stable...

Got absolutely smoked by my son on my local 8km road "circuit," with him on a TT bike and me on a trusty commuter hack.

Looks like more cardio is necessary.
 
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Relatively quick chest'n'back session...

FLAT BENCH: 60kg for 10 reps for 3 sets
PENDLAY ROW: 60kg for 10 reps, 80kg for 10 reps for 2 sets
CABLE ROW: 25kg for 10 reps for 2 sets
 
Fiddling with clip less cleats took a bit more time than I had anticipated...

BACK SQUAT: 75kg for 12 reps for 3 sets
RDL: 80kg for 12 reps for 2 sets
 
Mason- said:
I assume that’s OHP? How deep do you come down? I used to cheat the first rep off my chest, with a bit of leg drive, then only bring it down to chin level.

Saw some videos on that and the video said basically if you have to do that your upper chest is weak. So I’ve lowered the weight and bringing it down to chest level on every rep. I had to drop the weight a fair amount though. I got up to 5x5x57.5 going down to chin. First time doing it in a while yesterday after incline I do 5x5x40 down to my chest every rep.
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Yes, it is OHP.

How deep do I come down? Generally below my chin. I don't use leg drive because I am lazy.
 
Having to be careful with my back... weirdly, it was OHP that triggered it.

BACK SQUAT: 80kg for 8 reps for 4 sets
RDL: 80kg for 10 reps for 2 sets, 60kg for 8 reps
DBSS: BW for 12 reps
NORDIC CURL: BW for 5 reps for 2 sets
 
Mason- said:
Be careful. My brother had a herniated disc, and had surgery to rectify it, he refuses to squat or deadlift now. Uses hack squat/pendulum squat now instead.
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Yes, it is taking some very gradual resumption of activity. Interestingly, it absolutely fine doing everything I would normally do, but something is weird about OHP that is causing some lumbar sensitivity.

Probably because I am not bracing properly as the weight is not scary.
 
Chestercize...

BENCH: 60kg for 12 reps for 3 sets
SAR: 36kg for 10 reps for 3 sets
PEC FLYE: 0.5kg for 16 reps for 3 sets
PENDLAY ROW: 60kg for 12 reps, 80kg for 10 reps, 80kg for 6 reps...
 
Was trying to do DuoLingo during leg day, so of course I mucked something up.

BACK SQUAT: 75kg for 12 reps, at least 3 sets (might have been 4, but...)
DBSS: BW for 8 reps, 20kg for 8 reps, 36kg for 8 reps
REVERSE NORDIC: 10kg counterweight for 10 reps, for 2 sets.

Ouch.
 
Mason- said:
What language?

Never heard of a reverse Nordic… off to YouTube I go.

Edit: they look disgusting…. I might try one in the morning.
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They're deceptive. The first few reps dont feel too bad, then all hell breaks loose and standing back up becomes a big problem...
 
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