Let The Dog Drive The Bus

Training Over 35 Lifter
1949

Force Incline chest press
20kg x 10
30kg x 8
30kg x 7
25kg x 10

Force low row
20kg x 10
30kg x 10
40kg x 10
50kg x 10
50kg x 10
60kg x 7
40kg x 12

Fly machine
60kg x 20
75kg x 10
85kg x 10

Rope straight arm pull downs
22.5kg x 20
22.5kg x 20
22.5kg x 14

Db lateral raises
12.5kg x 14
12.5kg x 10
12.5kg x 10

Face pulls
3 x 20

Rope cable curls
17.5kg x 20
20kg x 20
20kg x 14

Rope Triceps ext
20kg x 20
20kg x 16
20kg x 12

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

Triceps ext machine
30kg x 20
40kg x 10

6 Likes
1950

Bit of an impromptu deload going on.
Under a fair bit of stress in personal life, and work is very chaotic due to our manager getting sacked.
Im not going to set alarm with time to go, but Iā€™ll make myself go to the gym when I next wake up with time.

6 Likes
1951

Good luck, dude. Hope it gets sorted quickly!

1 Like
1952

sending well wishes and positive thoughts

1 Like
1953

Hope everythingā€™s OK mate

1 Like
1954

Just like @T3hPwnisher said we dont need to program deloads because life throws them at us anyway. Hope the work stress resolves itself soon mate. I know what it is like and itā€™s not good.

2 Likes
1955

Hope things calm down quickly for you.

1 Like
1956

Thanks for all the kind words.
Back at it today:

Hack squat
50kg x 10
100kg x 10
150kg x 9
120kg x 13

Rdl
100kg x 10
140kg x 8
180kg x 8
200kg x 3

Leg ext
70kg x 10
80kg x 10
90kg x 10
100kg x 8

Seated leg curl
50kg x 10
60kg x 10
70kg x 10
75kg x 4

Face pulls
3 x 20

Db lateral raises
12.5kg x 10
12.5kg x 10

Seated calf raise
30kg x 10
35kg x 10
35kg x 10

Ab wheel
2 x 20

Rope cable curl
2 x 20

6 Likes
1957

Ng pull ups
12
6
3
2 (10 sec neg)
2 (10 sec neg)

Force chest press
20kg x 8
40kg x 8
50kg x 5
50kg x 5
50kg x 3
40kg x 7

Force lat pull down (wide neutral grip)
20kg x 8
40kg x 8
50kg x 6
50kg 6
40kg x 12

Force shoulder press
20kg x 12
30kg x 8
30kg x 7
30kg x 3
20kg x 8

Straight arm rope pull downs
22.5kg x 20
22.5kg x 16
22.5kg x 10

Db lateral raises
12.5kg x 10
12.5kg x 10
12.5kg x 8

Face pulls
3 x 20

Rope hammer curls
3 x 10

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

Tficeps ext macgine
20kg x 20
35kg x 10
40kg x 10
45kg x 8

Ab wheel from knees

7 Likes
1958

Really liking the Force plate loaded machines.
The chest press machine might be the best Iā€™ve ever been able to really contract my pecs and feel them working when pressing.

3 Likes
1959

Force leg press
50kg x 20
100kg x 10
150kg x 10
190kg x 10
210kg x 8

Reverse hyper
10kg x 14
10kg x 14
10kg x 14

Seated calf raise
35kg x 10
35kg x 12
35kg x 12

Face pulls
2 x 20

Db lateral raises
12.5kg x 10
12.5kg x 10

5 Likes
1960

You need to move your log over into the Training Logs section like one of the cool kids.

What are you, Darth Vader?

1 Like
1961

Incline db bench
15kg x 10
20kg x 10
25kg x 10
25kg x 10
25kg x 8

Force low row
20kg x 10
30kg x 10
40kg x 10
50kg x 10
60kg x 6
40kg x 14

Ohp
20kg x 16
40kg x 8
40kg x 8
40kg x 8
40kg x 7

Star trac dual pully lat oulldown
10kg x 20
14kg x 16
16kg x 12
18kg x 12

Face pulls
2 x 20

Triceps ext machine
30kg x 16
40kg x 10
40kg x 10
40kg x 10

Ez bar curl (slow eccentric)
10kg x 8
10kg x 12
10kg x 8

5 Likes
1962

Right shoulder cranky, but in a new different way. Hurting around the back by shoulder blade as well as collar bone. Kept pressing light.

1 Like
1963

Squat
60kg x 10
100kg x 5
120kg x 5
120kg x 5
120kg x 5

Rdl
100kg x 5
150kg x 5
190kg x 5
210kg x 3
210kg x 1

Reverse hyper
20kg x 8
20kg x 12
20kg x 10

Seated leg ext
70kg x 20
80kg x 15
90kg x 10
100kg x 8

Db lateral raises
12.5kg x 10
12.5kg x 10 ss 25kg bnp x 15

Seated calf raise
25kg x 15
45kg x 10
45kg x 10

Ab wheei
20
15

6 Likes
1964

Going back a bit with squats, going to keep weight low and focus on depth and quality.

1 Like
1965

Incline bench
20kg x 10
40kg x 10
60kg x 10
70kg x 9
60kg x 9
50kg x 11

Force chest press
20kg x 10
40kg x 7
30kg x 9
25kg x 10
20kg x 14

Press
20kg x 10
40kg x 7
30kg x 14
30kg x 10

Db lateral raises ss 10kg front plate raise
12.5kg x 10 / 20
12.5kg x 7 / 12
10kg x 14 / 12

Face pulls
3 x 20

Ez bar curls
20kg x 10
15kg x 14
15kg x 12
15kg x 10

Cross body hammer curls
12.5kg x 10
12.5kg x 9
10kg x 16

Seated calf raises
25kg x 20
35kg x 20
40kg x 20
40kg x 16

Ab machine
30kg x 20
40kg x 20
50kg x 12

6 Likes
1966

Had nothing left in Triceps by the time I got to press. Not necessarily a bad thing as I could really feel it hit my delts.

1 Like
1967

Come on @Cyrrex surely you arenā€™t going to let that go without a response !!

Good work @boyce79

2 Likes
1968

Force low row
20kg x 10
40kg x 10
50kg x 10
60kg x 8
40kg x 14

Straight arm lat pull downs with wide bar
22.5kg x 20
25kg x 18
25kg x 12
20kg x 16

Force lat pull down
20kg x 10
40kg x 10
50kg x 8
50kg x 6
40kg x 18

Y face pulls
6kg x 20
6kg x 14
4kg x 20

Seated calf raise
20kg x 20
30kg x 20
35kg x 15

Cable upright row
35kg x 10
35kg x 10
30kg x 13
30kg x 9

Rope Triceps ext
22.5kg x 12
22.5kg x 12
22.5kg x 12

Triceps machine
25kg x 20
35kg x 14
35kg x 12
35kg x 10

Ab machine
3 x 20

5 Likes