Let The Dog Drive The Bus

Training Over 35 Lifter
1285

Scotch egg anyday.

1286

I figured a big guy like you would say both :joy:

1 Like
1287

Big guy is such a nice way of saying fat and greedy.

2 Likes
1288

Chest + Calves W1
5 mins treadmill

Bench (5x5)
20kg x 8
40kg x 5
60kg x 5
70kg x 3
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Incline db bench (3-4 x 6-10)
28kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Fly machine 3 x 8-12
65kg x 12
65kg x 12
65kg x 12

Low to high cable fly 3 x 10-15
10kg x 15
10kg x 10
7.5kg x 15

Standing calf raise 4 x 5-10
80kg x 10
120kg x 10
120kg x 10
120kg x 10
120kg x 10

Calf press 3 x 10-15
80kg x 15
80kg x 15
80kg x 15

5 mins treadmill

1289

80kg dumbells ?? Fk

3 Likes
1290

I wish! Bar bell (Bb)

1 Like
1291

I confuse myself with the nomenclature.

1 Like
1292

Back and Abs W1

5 mins treadmill

Chin up (4 x 6-10)
6
6
6
5

Rack pull (4 x 4-8)
80kg x 10
120kg x 6
160kg x 6
200kg x 8
220kg x 8
220kg x 6
220kg x 6

T Bar row (3 x 8-12)
20kg x 12
30kg x 12
40kg x 8
30kg x 10

Pull down (3 x 8-12)
55kg x 12
55kg x 12
55kg x 12

Cable row (4 x 10-15)
55kg x 15
65kg x 15
65kg x 15
65kg x 15

Decline crunch (4 x 6-10)
10
8

Rope crunch (3 x 10-20)
20
10

2 Likes
1293

Not sure about rack pulls, lowest I can get then on the gyms rack is just above knee height, might switch to full dead lifts.

Had to cut abs a bit short as daughter has a kickboxing grading and I want to take her.

1294

Shoulders and Hamstrings

5 mins treadmill

Db ohp (4 x 5)
18kg x 8
22kg x 6
26kg x 5
28kg x 5
28kg x 5
28kg x 5
28kg x 5

DB lateral raise (4 x 8-12)
8kg x 12
8kg x 12
8kg x 12
8kg x 12

Db rear delt raise (3 x 8-12)
6kg x 12
6kg x 12
6kg x 12

Face pulls (3 x 12-15)
4kg x 15
6kg x 15
6kg x 15

Seated leg curl (3-4 x 6-10)
35kg x 10
60kg x 10
60kg x 10
60kg x 10

Rdl (2-3 x 6-10)
60kg x 12
100kg x 10
140kg x 10
180kg x 8

Lying leg curl (3-4 x 10-15)
42.5kg x 12
42.5kg x 12
42.5kg x 8

5 mins treadmill

2 Likes
1295

Quads and abs W1

5 mins treadmill

Squat (5 x 6-10)
60kg x 10
100kg x 10
120kg x 10
120kg x 10
120kg x 8
120kg x 6

Hack squat (4 x 8-12)
40kg x 12
40kg x 12
40kg x 12
40kg x 12

Leg press (3-4 x 8-12)
90kg x 20
130kg x 12
130kg x 12
130kg x 12

Leg extension (3 x 10-20)
40kg x 17
40kg x 15
40kg x 15

Decline situps (3 x 6-12)
12
12
12

Rope crunch (3 x 12-20)
20
20
20

2 Likes
1296

Found that really unpleasant. More than 5 reps in a set of squats is horrible.
Did Hack squat with heels very close and a full rom, that was horrible with just 40kg.
Weight was really down on leg press but felt pretty close to failure.
Couldnā€™t walk properly after the light leg extensions.

1 Like
1297

Biceps + Triceps W2

5 mins treadmill

Bb curl (4 x 4-8)
20kg x 8
30kg x 8
35kg x 8
35kg x 8
35kg x 8
35kg x 8

Dips (4 x 4-8)
Bw x 10
+10kg x 8
+15kg x 8
+20kg x 8
+20kg x 8
+20kg x 7
+20kg x 6

V bar push down (3 x 8-12)
25kg x 12
30kg x 12
30kg x 12
30kg x 12

Reverse grip push down (3 x 12-20)
15kg x 20
15kg x 20
15kg x 20

Db hammer curl (3 x 8-12)
14kg x 12
14kg x 12
14kg x 12

Reverse cable curl (3 x 12-20)
10kg x 20
12.5kg x 20
12.5kg x 20

5 mins treadmill

2 Likes
1298

Chest + Calves W2
5 mins treadmill

Bb bench (5x5)
20kg x 10
40kg x 10
60kg x 5
70kg x 3
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5

Incline db bench (3-4 x 6-10)
28kg x 10
32kg x 10
32kg x 8
32kg x 8
32kg x 7

Low to high cable fly (3 x 10-15)
10kg x 15
10kg x 12
10kg x 10

Fly machine (3 x 8-12)
70kg x 15
75kg x 15
80kg x 12

Standing calf raise (4 x 5-10)
80kg x 10
120kg x 10
140kg x 10
160kg x 10
200kg x 9

Calf press (3 x 10-15)
100kg x 15
100kg x 12
100kg x 10

5 mins treadmill

2 Likes
1299

Back and Abs W2

Deadlift (4x4-8)
100kg x 10
140kg x 8
160kg x 4
180kg x 8
180kg x 8
180kg x 8
180kg x 8

NG Chin up (4 x 6-10)
6
5
3

T Bar row (3 x 8-12)
20kg x 12
30kg x 12
40kg x 12
30kg x 12

Cable row (4 x 10-15)
65kg x 15
75kg x 15
75kg x 10

Pull down (3 x 8-12)
65kg x 12
65kg x 12
65kg x 10

Decline crunch (4 x 6-10)
10
10
10
10

Rope crunch (3 x 10-20)
20
20
20

2 Likes
1300

Felt really queasy after deadlifts, carried on but didnā€™t feel great throughout.

1 Like
1301

In hindsight, the big full English breakfast pre workout was not my friend today.

1302

Can imagine - but then 32 reps at 180kg is a solid effort. Kudos for getting all the other work in feeling like that.

1 Like
1303

I thinks itā€™s going to take a few sessions to get used to higher reps on squats and deadlifts.
Definately raise the heart more that doubles and triples!

1 Like
1304

Mate that is a shit load of volume for deadlift ! Nice work

1 Like