Let The Dog Drive The Bus

Training Over 35 Lifter
2169

Bench
20kg x 10
40kg x 10
50kg x 10
60kg x 10
70kg x 5
80kg x 5
90kg x 3
100kg x 2
110kg x 1
100kg x 3
80kg x 11
60kg x 20

Force shoulder press
5kg x 25
15kg x 12
30kg x 10
35kg x 10
40kg x 8
45kg x 5
30kg x 11

Wide grip Incline bench to neck
40kg x 12
40kg x 10
40kg x 11

Fly machine
50kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 8

Db lateral raises ss 10kg plate front raise
7.5kg x 28 / 8
7.5kg x 12
7.5kg x 9

Dips
Bw x 20
Bw x 9
Bw x 12

Triceps ext
27.5kg x 12
30kg x 9

6 Likes
2170

Got to be 6 months since bb benched last, pleased with today, within 10kgs of my pr.

2 Likes
2171

Remind me, do you follow a program? Or are you going more by feel?

2172

Just going by feel at the moment. The gym im going to in the morning gets very busy so id probably have to make substitutions or change the order of exercises quite a bit.

2 Likes
2173

Seems to be working well for you, lots of quality work being done.

2174

Sauna session

Smith high incline shoulder press
Bar x 20
20kg x 10
40kg x 10
40kg x 10
20kg x 15

Dips
Bw x 8 (shoulder tight didnt push this)

Incline db bench
20kg x 12
24kg x 10
28kg x 8

Fly machine
80kg x 10
80kg x 14

Cable Triceps ext
24.5kg x 20
31.5kg x 10

Db lateral raises
10kg x 12

6 Likes
2175

Nice job

2176

Chin ups
8
Ng
8
Wide
3
Chin up
7

Lat pull downs
50kg x 20
55kg x 15

Straight arm lat pull downs
25kg x 20
30kg x 14
25kg x 15

Force low row
20kg x 10
40kg x 16
50kg x 11
30kg x 10

Single arm lat pull down
24kg x 10
26kg x 10
28kg x 10

Db shrugs
30kg x 12
30kg x 12
30kg x 28
35kg x 10 slow

Ezbar biceps curl
10kg x 20
15kg x 15
15kg x 7 wide, 7 narrow, 4 normal

Rope hammer curls
31kg x 13
31kg x 12

Single arm cable curl
18kg x 10

Ab machine
2 x 20
1 x 10

7 Likes
2177

Sauna session

Hammer strength iso row
20kg x 10
40kg x 10
55kg x 8
70kg x 8

Rear delt fly machine
65kg x 10
65kg x 10
65kg x 10

Rope cable curls
21kg x 12
21kg x 14

Rear delt cable fly
5kg x 12
2.5kg x 22
2.5kg x 20

Dips
Bw x 25
Bw x 15

Cross body hammer curls
12kg x 8
16kg x 6
10kg x 10

7 Likes
2178

Squat
60kg x 10
100kg x 5
120kg x 4
140kg x 3
160kg x 2
170kg x 1
180kg x 1
140kg x 7
100kg x 20
140kg x 5
100kg x 10

Legpress
100kg x 12
150kg x 10
170kg x 10
170kg x 10
150kg x 8

Lying leg curl
20kg x 20
40kg x 10
30kg x 9

Seated calf raises
35kg x 15
50kg x 10
50kg x 10

Ab machine
3 x 20

6 Likes
2179

Back in love with squatting.

4 Likes
2180

Sauna session

Leg press machine
80kg x 20
80kg x 20

Calf press
102.5kg x 10
117.5kg x 10
80kg x 18

Seated leg curl
35kg x 20
50kg x 10

Ab machine
2 x 20

5 Likes
2181

You and @hel320 must have come off the Terminator assembly line.
Something every day.
Unstoppable.

3 Likes
2182

Ohp
20kg x 10
40kg x 10
50kg x 5
60kg x 3
70kg x 2
72.5kg x 1
62.5kg x 6
60kg x 6
60kg x 6
60kg x 4 + 2 push press (over thought here and misgroved for 5th)
60kg x 6
60kg x 5
60kg x 4

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

Db lateral raises ss 10kg plate front raise
10kg x 14 / 10
7.5kg x 20 / 8

Fly machine
50kg x 10
70kg x 10
90kg x 10
100kg x 7

Dips
Bw x 20
Bw x 15
Bw x 8

Triceps ext
3 x 20

Cable crunches
2 x 35

5 Likes
2183

Sauna session

Hammer strength incline chest press
20kg x 20
30kg x 10
40kg x 6
30kg x 6
20kg x 20

Hammer strength shoulder press
20kg x 12
20kg x 18
20kg x 18

Dips
Bw x 20
Bw x 20

Db lateral raises
10kg x 11

5 Likes
2184

Tbar row
25kg x 10
45kg x 10
50kg x 10
55kg x 7
60kg x 6 (6th cheaty)
45kg x 12

Straight arm lat pull down
32.5kg x 14
35kg x 9
30kg x 9
20kg x 20

Rear delt cable fly
4.5kg x 20
9kg x 15
9kg x 15
4.5kg x 30

Lat pull downs
50kg x 25
65kg x 11
55kg x 14
45kg x 20

Db shrugs
30kg x 10
35kg x 20
35kg x 12 slow pause
35kg x 18 slow constant

Wide grip seated cable row
40kg x 22
50kg x 16
55kg x 13
60kg x 10

Ez bar curl
10kg x 30
15kg x 12
17.5kg x 8
10kg x 30 (3x grip change)

Cross body hammer curls
15kg x 6
12.5kg x 10

Cable biceps curl drop set

Ab wheel
30

Ab machine
2 x 20

Ab wheel
28

5 Likes
2185

Sauna session

Wide grip pull downs
40kg x 30
61kg x 12
75kg x 8
47kg x 20

Straight arm lat pull downs
28kg x 20
24.5kg x 19

Dips
Bw x 12
Bw x 12
Bw x 12

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

Life fitness machine row
57.5kg x 20

Ezbar curls
10kg x 30 (3 grip change)

Cable crunch
35

4 Likes
2186

Incline bench
20kg x 10
40kg x 10
50kg x 10
60kg x 8
70kg x 6
80kg x 5
90kg x 3
80kg x 5
80kg x 5
70kg x 8
70kg x 8
70kg x 7
70kg x 5
60kg x 10
60kg x 7

Straight arm lat pull downs
40kg x 20
60kg x 20
60kg x 13
60kg x 11

Lat pull downs
40kg x 20
50kg x 12
50kg x 12
50kg x 12

Ohp
20kg x 10
40kg x 10
50kg x 5
50kg x 7
50kg x 7
50kg x 6
50kg x 6
45kg x 8
40kg x 9

Matrix upper back row
60kg x 10
65kg x 10
70kg x 16

Fly machine
75kg x 10
85kg x 10
85kg x 10

Db lateral raises
10kg x 11
12.5kg x 6
12.5kg x 7
7.5kg x 12

Ez bar curls
10kg x 25
15kg x 8
15kg x 8

5 Likes
2187

How long did it take you to complete that workout that is a lot of bench work

2188

Amout 90mins, had a bit more time than usual. Also got some back work in, might start doing this more as opposed to splitting push and pull work up. Took longish rests on bench and ohp but flew through the other stuff.