Let The Dog Drive The Bus

Training Over 35 Lifter
462

Weighed myself this morning, 201lbs, so up 9lbs in 6 weeks, hope it’s not all fat!

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463

Week 7 Deload Press

10 mins treadmill

Press
22.5kg x 5 ss neutral grip chin x 5
27. 5kg x 5 ss neutral grip chin x 5
32.5kg x 5 ss neutral grip chin x 5

Bench
50kg x 10 ss Tbar row 30kg x 10
50kg x 10 ss Tbar row 30kg x 10
50kg x 10 ss Tbar row 30kg x 10

Face pulls x 20 ss Bw Dips x 10 ss Preacher curl 15kg x 10
Face pulls x 20 ss Bw Dips x 10 ss Preacher curl 15kg x 10
Face pulls x 20 ss Bw Dips x 10 ss Preacher curl 15kg x 10

Cable side Lateral raises
5kg x 10
5kg x 10

5mins treadmill

464

205lbs this morning. Beer has crept back to being a nightly thing. Going to cut this out for a while. Also going to cut back carbs a bit, only planning on having them on weight training days.
Don’t want too much fat to get rid of before our holiday at Christmas.

465

Week 7 Deload Deadlift

10 mins treadmill, foam rolling, stretching.

Deadlift
60kg x 25
85kg x 15
100kg x 10

Squat
67.5kg x 5
67.5kg x 5
67.5kg x 5

Standing calf raises.
120kg x 10
120kg x 10

5mins treadmill

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466

Yesterday: 45 mins early morning walk with a very reluctant dog.

Today:
Week 7 Bench Deload

10 mins treadmill

Bench
40kg x 5 ss Tbar row 30kg x 10
45kg x 5 ss Tbar row 30kg x 10
50kg x 5 ss Tbar row 30kg x 10

Press
32.5kg x 10 ss neutral grip pull up x 5
32.5kg x 10 ss neutral grip pull up x 5
32.5kg x 10 ss neutral grip pull up x 5

Facepulls x 20 ss bw Dips x 10 ss Preacher curl 15kg x 10
Facepulls x 20 ss bw Dips x 10 ss Preacher curl 15kg x 10
Facepulls x 20 ss bw Dips x 10 ss Preacher curl 15kg x 10

10mins treadmill

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467

Why’s the pooch reluctant? Mines happy to go, stinking hot or pissing with rain luckily

468

She’s a lazy bitch. Doesn’t like rain or getting up early. Literally had to drag her off her bed at 0500.

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469

It’s crazy how much beer can affect your training/body composition.

I gave up drinking for about 4 months & drank slimline tonic on nights out, pretending that it’s G&T. Sounds a bit… but it helped me get through!

I’m back on the beer now, but I’m looking to stop again.

Best of luck!

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470

How are you liking the program so far? I was thinking about running it for the next few months during the ADD thing.

471

I’ve really been enjoying it. It’s nice knowing exactly what I’m going to be doing each session. It’s going to get really hard for the next 3 weeks as tm goes up and assistance 5x10 go to 70%. I’m going to have to scale back cardio as I’ll need more recovery time between sets if I’m going to get all reps.

472

I’m glad you mentioned that. I was thinking of running it for 4 months and ramping all the way to 80% lol. I guess that may be too much. Are you doing the conditioning as he wrote it or your own thing?

473

Been doing my own thing. Treadmill at 15 degree Incline at 5.5kmh. Was doing 10mins at start middle and end of weight training days and 2x20 mins with Ab work in between on 2 rest days. It’s a brisk walk but gets myhr to about 140bpm, and the machine recons it’s about 600cal an hour.

474

I think I’m going to struggle most with press and bench at 70% as I’m weakest on these lifts.

475

Gotcha I’ll follow along and see how it goes. Thanks for the info

476

Looks like I may have to have a week off lifting. Fell down stairs Friday night and landed on the stairgate with my ribs. I’ve not broken anything as I can breathe without pain, but moving and bending hurts, and I cannot brace without alot of pain. Doh!

477

Have been feeling pretty fatigued, so a week off before the last cycle of the BBB probably won’t hurt. Might even run the 6th week again rather than jump onto the 70‰ weeks after having done no lifting for a week.

478

Sorry to hear about that. How did you manage to fall down the stairs !! Too much beer ??

479

Yes, met up with an old friend from school I’ve not seen for years, got a bit carried away!

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480

Going to go to gym this morning, ribs are feeling OK and I can brace without too much pain. Was ment to do Squat deload as next session, but think I’ll train upper body today, lower at some point over the weekend. Hopefully I’ll be able to start week 8 of the BBB next week.

481

Committed routine try out:

5 mins treadmill

Press 20kg x 10 ss neutral grip pull x5
Press 30kg x 10 ss neutral grip pull x5
Press 40kg x 9 ss neutral grip pull x5
Press 40kg x6 ss neutral grip pull x5

Incline db bench 16kg x 10 ss Db row 16kg x 10
Incline db bench 20kg x 10 ss Db row 20kg x 10
Incline db bench 22kg x 10 ss Db row 22kg x 10
Incline db bench 22kg x 10 ss Db row 22kg x 10

Fly machine 70kg x 10 ss Db Lateral raises 8kg x 10
Fly machine 70kg x 10 ss Db Lateral raises 8kg x 10
Fly machine 70kg x 10 ss Db Lateral raises 8kg x 10

Face pulls 15kg x 10 ss bw Dips x 10 ss Preacher curl 10kg x 20
Face pulls 15kg x 10 ss bw Dips x 10 ss Preacher curl 15kg x 15
Face pulls 15kg x 10 ss bw Dips x 10 ss Preacher curl 15 x 10

5 mins treadmill

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