Let The Dog Drive The Bus

Training Over 35 Lifter
1465

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

10kg db lateral raises ss 20kg bnp
14/16
10/12
14/20

2 Likes
1466

Squat
60kg x 5
80kg x 5
100kg x 5
120kg x 4

Squat to bench
120kg x 10
120kg x 10
120kg x 10

10kg db curl ss bpa
30/20
20/20
20/20

2 Likes
1467

Didnā€™t sleep well last night, left hip felt a bit off when squatting so changed to Squats to bench, these didnā€™t feel much better so didnā€™t push them.

Returning all the borrowed equipment tomorrow, may get in a little chest workout before.

1 Like
1468

SBS hypertrophy W1D1

Squat
60kg x 5
100kg x 5
120kg x 5
140kg x 4
150kg x 2
112.5kg x 10
112.5kg x 10
112.5kg x 10
112.5kg x 14

Incline bench
20kg x 10
40kg x 10
55kg x 12
55kg x 12
55kg x 8
55kg x 10

NG Pulldown
40kg x 10
50kg x 10
65kg x 10
65kg x 10
65kg x 10

Fly machine
60kg x 20
65kg x 20
70kg x 20
75kg x 20

Bb curls
20kg x 16
20kg x 14
20kg x 14
20kg x 10

Face pulls
3 x 20

4 Likes
1469

Whilst waiting for the incline bench did some Incline Smith, might have over warmed up as reps dropped in later sets and missed the targets.
Otherwise nice to be able to train in a gym, despite being very busy.
I have put on more weight, was 216 this morning, so one lb up on this cut since the beginning of Jan. Judging by the gym changing room mirror I think Iā€™ve leaned out though so all good.

1 Like
1470

Glad you can get back in the gym. My old man was hanging out to get back into the gym this week.

1 Like
1471

Itā€™s nice, and Iā€™m going to the pub for a beer or two this afternoon. Life is slowly returng to normal.

1472

Good on ya, have one for me.

1 Like
1473

SBS hypertrophy W1D2

5 mins treadmill

Db press
16kg x 12
20kg x 12
20kg x 12
20kg x 12
20kg x 17

Deadlift
100kg x 10
140kg x 5
180kg x 4
200kg x 2
220kg x 2

Rdl
105kg x 12
105kg x 12
105kg x 12
105kg x 20

Cable row
50kg x 14
65kg x 10
75kg x 10
85kg x 10

Db lateral raises
8kg x 20
10kg x 12
10kg x 12
10kg x 12

Standing calf raises
80kg x 15
80kg x 12
80kg x 14
80kg x 20
80kg x 20

Cable crunch
3 x 20

Face pulls
3 x 20

2 Likes
1474

Had a hangover day yesterday.
Good session today, nice to see 5 plate Deadlift is still there!

1 Like
1475

Sbs hypertrophy W1D3

5 mins treadmill

Bench
20kg x 10
40kg x 5
60kg x 4
80kg x 3
100kg x 2
70kg x 10
70kg x 10
70kg x 10
70kg x 12

Leg press
40kg x 10
80kg x 10
122.5kg x 12
122.5kg x 12
122.5kg x 12
122.5kg x 20

Seated Row machine ng
35kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10

Bb Preacher curl
20kg x 10
25kg x 10
30kg x 5
20kg x 10
20kg x 10

Triceps push down
25kg x 20
30kg x 20
35kg x 10
35kg x 8

1 Like
1476

Nice session there mate, plenty of volume for that big papa pump !

1 Like
1477

Lots of vloume. Great DL.

1 Like
1478

Sbs hypertrophy W1D4

5 mins treadmill

Db bench
16kg x 10
20kg x 10
22kg x 12
22kg x 12
22kg x 12
22kg x 20

Hack squat
40kg x 10
80kg x 8
90kg x 12
90kg x 12
90kg x 12
90kg x 17

Pull downs
45kg x 20
50kg x 20
55kg x 20
65kg x 8

Cgbp
20kg x 20
40kg x 20
60kg x 10
60kg x 10
60kg x 10
60kg x 7

Face pulls
3 x 20

10kg db lateral raises ss 20kg bnp
20/10
12/10
10/10

Decline situps
20
16

2 Likes
1479

Sbs hypertrophy W1D5

5 mins treadmill

Deadlift
100kg x 6
140kg x 4
180kg x 4
200kg x 2
140kg x 10
140kg x 10
140kg x 10
140kg x 14

Tbar row
20kg x 10
30kg x 10
35kg x 8
35kg x 8

Rear delt fly machine
35kg x 20
40kg x 16
40kg x 16
40kg x 16

Calf raises
80kg x 20
120kg x 12
120kg x 12
120kg x 12
120kg x 12

Cable curl
3 x 20

3 Likes
1480

60 deadlifts? Damn thatā€™s a lot.

1481

Got a pretty good lower back pump

1 Like
1482

Sbs hypertrophy W1D6

5 mins treadmill

Ohp
20kg x 12
40kg x 5
50kg x 5
60kg x 3
70kg x 2
45kg x 10
45kg x 10
45kg x 10
45kg x 12

NG chin up
5
4
4
3

Dips
10
10
10
10

Cable Lateral raises
3 x 20

Face pulls
3 x 20

Smith machine Cgbp
20kg x 10
30kg x 10
30kg x 10

Single arm rope Triceps extension
10kg x 10
12.5kg x 5
10kg x 6
7.5kg x 8

1 Like
1483

First week of the sbs hypertrophy programme done, have found the full bodyish a nice change.

1484

Sbs hypertrophy W2D1

5 mins treadmill

Squat
60kg x 5
100kg x 5
120kg x 4
140kg x 2
150kg x 2
117.5kg x 9
117.5kg x 9
117.5kg x 9
117.5kg x 11

Incline bench
40kg x 10
52.5kg x 11
52.5kg x 11
52.5kg x 11
52.5kg x 13

NG Pulldown
40kg x 10
50kg x 10
65kg x 10
65kg x 10
65kg x 12

Fly machine
60kg x 20
65kg x 20
70kg x 20
75kg x 20

Bb curls
20kg x 18
20kg x 13
20kg x 8
20kg x 8

Face pulls
3 x 20

4 Likes