Let The Dog Drive The Bus

Training Over 35 Lifter
2149

I take 2 liters of water in, and probably sweat out a similar amount.

1 Like
2150

Sauna session

Rope straight arm lat pull downs
24kg x 20
31kg x 10
24kg x 12

Shoulder press machine
35kg x 20
50kg x 8
42kg x 8

Smith incline bench
30kg x 15
30kg x 12
30kg x 10
20kg x 20

Fly machine
65kg x 15
80kg x 10

Biceps curl machine
35kg x 14

7 Likes
2151

Ohp
20kg x 10
40kg x 10
50kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 4

Incline db bench
20kg x 18
25kg x 8
30kg x 12
30kg x 10
30kg x 7
22.5kg x 15

Db lateral raises ss 10kg plate front raise
10kg x 10 / 12
7.5kg x 15 / 10
7.5kg x 10 / 10

Matrix upper back row
60kg x 10
70kg x 15
70kg x 12

Fly machine
50kg x 20
70kg x 15
80kg x 10

Ez bar curl
10kg x 20
15kg x 12
15kg x 10

Cable Triceps ext
20kg x 20
30kg x 15
30kg x 12

Ab wheel
15

8 Likes
2152

Just winging it session, really enjoyed it, got some nice volume on ohp, and great chest and shoulder pump.

1 Like
2153

Mate that was a heap of overhead volume. Nice work

2 Likes
2154

Sauna session

Hammer strength iso Incline chest press
20kg x 20
30kg x 10
35kg x 5
40kg x 5
45kg x 5
50kg x 5
55kg x 4
40kg x 10
20kg x 19

Ng pull ups
10
9

Single arm cable row
27kg x 10
34kg x 8

Cable rear delt fly
5kg x 14
5kg x 10
2.5kg x 20

Cable Triceps ext
28kg x 14
24kg x 12

Cabke upright row
21kg x 27
17kg x 23

Db Cross body hammer curls
14kg x 15
14kg x 11

Db lateral raises
10kg x 10

6 Likes
2155

Was a fun way to do it, kept rest to strict 90secs and decided to stop when i couldnā€™t get 5 reps. Thought id only get to 5 sets.

1 Like
2156

Deadlift
100kg x 5
140kg x 5
180kg x 3
200kg x 2
220kg x 2
180kg x 13

Rdl
180kg x 5
180kg x 3

Straight arm lat pull downs
30kg x 18
30kg x 13
25kg x 12

Single arm lat pull down
24kg x 10
26kg x 10

Ez bar Preacher curl
10kg x 20
20kg x 6
20kg x 6

Cable curl
17.5kg x 10
17.5kg x 10

7 Likes
2157

Force incline chest press
15kg x 10
25kg x 10
35kg x 10
40kg x 5
40kg x 5
40kg x 5
35kg x 7
25kg x 14

High incline cg smith press
20kg x 20
40kg x 10
50kg x 5
40kg x 12

Rear delt cable fly
4.5kg x 20
9kg x 20
13kg x 6
9kg x 20

Db lateral raises ss 25kg bnp
7.5kg x 20 / 12
7.5kg x 18 / 10

Dips
Bw x 25
Bw x 20
Bw x 20
Bw x 8

Triceps ext
45kg x 20
54kg x 10
54kg x 12

Cable curl
31kg x 30
45kg x 11
36kg x 12

7 Likes
2158

Lot of inclines there.

1 Like
2159

Squat
60kg x 10
80kg x 5
100kg x 5
120kg x 5
130kg x 3
140kg x 3
150kg x 2
100kg x 20

Pendulum leg press
100kg x 20
150kg x 10
190kg x 10
190kg x 12

Leg extension
55kg x 20
70kg x 16
70kg x 12

Reverse hyper
20kg x 25
20kg x 20

Lying leg curl
45kg x 10
30kg x 17

Calf press on leg press machine
100kg x 17
100kg x 15
100kg x 14

Cable biceps curl
20kg x 20
22.5kg x 15
25kg x 10

Face pulls
3 x 20

Ab wheel
38

7 Likes
2160

1st time squatting in about 3 months. Celt surprisingly good, depth was fine, possibly deep Hack squat has helped here. Reps at 150kg were hard but the set of 100kg g x 20 wasnt too bad.

5 Likes
2161

Ohp
20kg x 10
40kg x 10
50kg x 5
60kg x 3
70kg x 3
60kg x 6
60kg x 6
60kg x 6
60kg x 5
60kg x 5
60kg x 5
60kg x 4

Incline db bench
20kg x 20
25kg x 10
30kg x 11
30kg x 8
25kg x 8

Db lateral raises ss 10kg plate front raise
10kg x 14 / 12
10kg x 12 / 8

Db shrugs
25kg x 10 slow
25kg x 20 fast

Ez bar curl
15kg x 15
15kg x 15
15kg x 15

Dips
Bw x 28
Bw x 18
Bw x 10

Triceps ext
22.5kg x 30
27.5kg x 12
27.5kg x 12

7 Likes
2162

Lots of OHP!

2163

Not done them much for a while til last week and theyā€™re feelkng good!

2164

Tbar row
20kg x 10
40kg x 10
50kg x 10
50kg x 11
55kg x 6
60kg x 5
40kg x 16

Straight arm lat pull down
30kg x 12
30kg x 12
30kg x 10
20kg x 19

Rear delt cable fly
5kg x 25
7.5kg x 10
5kg x 20

Lat pull downs
50kg x 25
65kg x 10
55kg x 12
45lg x 17

Cable upright row
17.5kg x 20
25kg x 10
22.5kg x 10

Singe arm Triceps ext
10kg x 20
12.5kg x 10
10kg x 10

Cable biceps curl
17.5kg x 20
20kg x 20

Dips
Bw x 23
Bw x 13
Bw x 8

Cross body hammer curls
12.5kg x 10
15kg x 14
15kg x 8

Ab wheel
28

6 Likes
2165

Nice job!

2166

Squat
60kg x 10
100kg x 5
120kg x 5
130kg x 3
140kg x 5
150kg x 2
160kg x 1
170kg x 1
140kg x 5
140kg x 5
100kg x 20

Legpress
100kg x 10
150kg x 10
170kg x 10
170kg x 10

Lying leg curl
30kg x 14
45kg x 10
45kg x 10

Seated calf raises
25kg x 20
45kg x 16
45kg x 14
45kg x 12

Ab wheel
28

Ab machine
3 x 20

6 Likes
2167

Squats felt great again, think ill get 4 plates for a single next time, sets at 140kg felt good too.

2 Likes
2168

Sauna session

Rear delt cable fly
2.5kg x 20
5kg x 12
2.5kg x 18
2.5kg x 15

Dips
Bw x 28
Bw x 20
Bw x 15

Db lateral raises ss 10kg db front plate raise
10kg x 14 / 10
8kg x 12 / 6 slow
8kg x 9 / 0

Biceps curl machine
35kg x 20
50kg x 8
65kg x 6
27.5kg x 23

Cross body hammer curls
12kg x 10

6 Likes