Let The Dog Drive The Bus

Training Over 35 Lifter
2269

Incline db bench
20kg x 10
25kg x 8
30kg x 6
35kg x 10
27.5kg x 10

Face pulls
10kg x 10
12.5kg x 10
12.5kg x 19

Straight arm lat pull downs
24.5kg x 20
31.5kg x 17
31.5kg x 11

Mag bar pull downs
47kg x 12
47kg x 10

Cable Lateral raises
5kg x 10
5kg x 10

High to low cable fly
11.25kg x 10
13.75kg x 10

Low to high cable fly
11.25kg x 6
6.25kg x 8

Triceps rope ext
16.25kg x 20
21.25kg x 10

Crunch machine
3 x 10

Ez bar curl
20kg x 15
20kg x 10

5 Likes
2270

Squat
60kg x 10
100kg x 6
120kg x 4
130kg x 2
140kg x 2
150kg x 2
140kg x 2
120kg x 5
100kg x 10

Leg press
80kg x 16
120kg x 20
160kg x 10

Seated leg curl
50kg x 10
50kg x 20

Seated calf raises
20kg x 20
20kg x 20

6 Likes
2271

Pleased with squat, had to take my lifting belt out though.

2272

Ohp
20kg x 10
40kg x 8
50kg x 6
55kg x 5
60kg x 5
50kg x 10

Chin up
5
5
5
5

Rear delt cable fly
5kg x 20
7kg x 20
9kg x 20
8kg x 15

Hammer strength shoulder press
10kg x 25
15kg x 15
20kg x 10

Ez bar curl
20lg x 15
20kg x 10

V handle Triceps ext
15kg x 17
28kg x 16
31.5kg x 10
31.5kg x 8

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

Oh Rope Triceps ext
12.5kg x 15
15kg x 7

6 Likes
2273

Dl
60kg x 10
100kg x 10
140kg x 5
180kg x 5
200kg x 3
220kg x 1

Rdl
180kg x 5
180kg x 5

Hack squat
40kg x 10
80kg x 10
80kg x 10

Iso chest press machine
20kg x 20
40kg x 12
50kg x 8
55kg x 5
40kg x 6

Cable tow to chest
2 x 20

Triceps cable ext
31.5kg x 17
31.5kg x 8

Ezbar Preacher curl
20kg x 10
30kg x 4
25kg x 5
15kg x 6
10kg x 8

Smith cg oh press
20kg x 20
20kg x 10

6 Likes
2274

Incline db bench
20kg x 10
25kg x 8
30kg x 6
35kg x 8
35kg x 5
27.5kg x 10

Face pulls
10kg x 15
12.5kg x 20
15kg x 20

Straight arm lat pull downs
24.5kg x 20
31.5kg x 18
31.5kg x 14

Mag bar pull downs
47kg x 14
47kg x 12
47kg x 10

Cable Lateral raises
5kg x 12
5kg x 10

High to low cable fly
12.5kg x 15
15kg x 8

Low to high cable fly
7.5kg x 10
7.5kg x 9

Triceps rope ext
24.5kg x 15
21kg x 11

Ez bar Preacher curl
20kg x 14
25kg x 5
20kg x 4
5kg x 22

Single arm triceps ext
7.5kg x 15
10kg x 7
5kg x 18

Cable biceps curl
15kg x 10
17.5kg x 6

Rear delt cable fly
2.5kg x 26
5kg x 13

7 Likes
2275

That was a long workout how did you feel after

2276

It wasnt that long, kept rest between sets really short was done in about an hour.

2277

Are you on a set program or workout or are you making this workout up yourself

2278

Just winging it at the moment, trying to rotate a few workouts, add some reps or weigbt to the previous whilst i get back into it.
I dont feel as good in the gym after a few months of sporadic training then a full month off.
Things are starting to feel better though, will probably gdt somethung more concrete going in a week or two.

1 Like
2279

Thanks for sharing. I am coming off a 3 month layoff. When I complete todayā€™s w/o, I will have completed a month back on. So 12 w/oā€™s for the month of Sept. I do a full body w/o three days a week.

2280

Iā€™m leaning towards the SBS hypertrophy template i ran a couple of summers ago, thanks full body and can be set up for 3-6 days per week.

2281

Leg press
90kg x 10
130kg x 8
170kg x 8
210kg x 8
210kg x 8
210kg x 8
130kg x 32

Bench
20kg x 10
40kg x 8
60kg x 6
80kg x 6
80kg x 6
60kg x 18

High low cable fly
40kg x 20
50kg x 12

Seated leg ext
60kg x 14
65kg x 10

Wide grip cable row
40kg x 10
40kg x 10
40kg x 10

Dips
11
10

Bb curl
25kg x 10
25kg x 7

6 Likes
2282

Ohp
20kg x 10
40kg x 10
50kg x 7
40kg x 12

(all weights below more likely lbs)

Cuffed cable y raises
10kg x 10
15kg x 15
20kg x 14
25kg x 10
20kg x 14

Rear delt cable fly
10kg x 15
15kg x 15
20kg x 15

Super rom lateral raises
5kg x 15
5kg x 13

Face pull from mid high
30kg x 15
40kg x 15
40kg x 15

Triceps ext
100kg x 25
120kg x 12

Rope cable curls
55kg x 25
70kg x 20

Dips
10
10
10

6 Likes
2283

Squat
60kg x 10
100kg x 5
120kg x 4
130kg x 3
140kg x 3
150kg x 3
160kg x 1
140kg x 5
100kg x 10

Incline db bench
20kg x 10
25kg x 8
30kg x 6
35kg x 11
30kg x 8

Lat pull downs
40kg x 20
60kg x 12
60kg x 10
50kg x 12

Face pulls
2 x 20

Db lateral raises
5kg x 20 couldnā€™t do 10kg due to elbow pain
5kg x 20

Triceps ext
30kg x 20
40kg x 10

Rope hammer curl
50kg x 2 gave up from elbow pain

6 Likes
2284

Life stress back in full effect, going to try and train when i can as it seems to help me relax. Didnt feel great today, have had several sleepless nights in the last week, but squats felt ok.

5 Likes
2285

Db shoulder press
10kg x 10
15kg x 10
20kg x 8
25kg x 8
27.5kg x 7
20kg x 12

Cuffed lateral raises
15kg x 20
20kg x 15
25kg x 10
20kg x 14

Face pull from mid high
30kg x 15
40kg x 15
45kg x 15

Ez bar Preacher curl
10kg x 20
15kg x 14
15kg x 12

Triceps ext
100kg x 20
120kg x 20
130kg x 12

Rope cable curls
55kg x 25
70kg x 21

Ran out of time for dips

6 Likes
Layman' Training Log/Diary - Bodybuilding - (Red Pill/Blue Pill)
2286

Dl
70kg x 5
120kg x 5
160kg x 5
180kg x 16 (rep Pr)

Incline db bench
20kg x 10
25kg x 8
30kg x 6
35kg x 11
30kg x 8
35kg x 7
30kg x 8

Ez bar Preacher curl
20kg x 10

6 Likes
2287

Nothing left after dl, have to work on fitness.

3 Likes
2288

Well no wonderā€¦

'cause thatā€™s huge. Congrats!

4 Likes