Getting stronger getting older

Dtp1979

Homegym

Db bench flat
20kg x 12
24kg x 12
30kg x 2 x 8

Skull crushers 28kg x 3 x 12

Db Shrugs 34kg x 4 x 12

Considering it’s prob a year since I failed a single rep with a 30kg Db, 2 x 8 today is a big improvement.

Missing squatting/deadlifting

Dtp1979

Squat, finally

Bar x 10
60kg x 5
80kg x 4
100kg x 2
110kg x 2
120kg x 2

Stopped at 120, cause it was heavy. Left the ego at home. Good to be under the bar once again.

Bench press

40kg x 7
50kg x 5
60kg x 4
70kg x 3

Ok. Had a lot more in me.

Deadlift

60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 2
160kg x 1

They were ok actually. 160 a bit Grindy.

Alf Veedersane

Dtp1979

Squat

60kg x 5
80kg x 5
90kg x 3
110kg x 2
125kg x 1
135kg x 1

Wasn’t too bad. No program work just yet. Try and get back into the habit of going to the gym.

Bench press

40kg x 8
50kg x 6
60kg x 3 x5

Ohp

Bar x 10
35kg x 2 x 8

All bench and ohp supersetted with 8kg dB Rev fly

Dtp1979

Squat

60kg x 5
90kg x 3
110kg x 2
120kg x 2
130kg x 1
140kg x 1

140 was the definition of a technical horror show

The wheels are slowly starting to turn again. I’m getting the hunger back

Deadlift

60kg x 8
80kg x 4
105kg x 3
Above paused 1” off floor

130kg x 2
145kg x 1
160kg x 1
165kg x 1

160 was fine. For some reason, 165 was an absolute pig. It’s amazing how much strength one loses after a few months off.

Bench press

40kg x 7
50kg x 5
60kg x 3 x 8

60kg sets supersetted with dB rev flys 8kg x 12

Triceps push downs 3 x 12
Face pulls 3 x 15

Hammer curls 18kg x 4 x 12
More tricep pushdowns 4 x 15



I’m finding my leg drive to be super helpful these days on the bench. That’s a first. Maybe watching YouTube tutorials when sitting on your ass for months is training too.
Had some time today. Longest session I’ve done in a while.

Dtp1979

I’ve done a few gym sessions since. Nothing major.
Home gym today

Db flat bench
22kg x 10
25kg x 10
27kg x 10
32kg x 8 PR

Unexpected PR. I’ll take that. A year ago I failed doing 1 @30kg

45 degree DB bench

20kg x 3 x 10
S/S
Lat raises 3kg x 3 x 15 sloooooowww

Neck front/back x 3 x 20

Skull crusher 30kg x 3 x 10
Db shrugs 34kg x 3 x 12

That’s the heaviest skull crusher i ever did. Another PB I guess

Dtp1979

Home gym

Db flat bench

18kg x 10
22kg x 8
27kg x 6
32kg 6, 8, 10 wohooo

All supersetted with neck front/back and eating lasagne.
By far the heaviest working set I’ve ever done with dumbbells.

Skull crusher 30kg x 3 x 12

Heaviest working set of skull crushers too

Dtp1979

Squat

60kg x 6
80kg x 4
100kkg x 2
110kg x 1
120kg x 1
130kg x 1

Finding it hard to get a run of any kind going these days. 130 was a 7. Suppose it’s not too bad considering.

Bench press

40kg x 7
50kg x 6
60kg x 4
70kg x 3
80kg x 1
90kg x 1 @11

All benching was supersetted with 6kg DB Rev flys.
I was expecting a decent turnout from my benching considering the heavy dumbbells were moving well at home. I felt 80 moved easily, but with time I forgot how much a 10kg jump in bench translates to. 90 nearly pinned me, but I was happy enough today

Shrugs paused 80kg x 3 x 15
Lat raises 4kg x 3 x 15
Ab wheel rollout x 3 x 8

Leg raises x 3 x 12
Single hand tricep push downs x lots
Seated row 60kg x 3 x 10

I’m expecting disgusting ab DOMS in the coming days. The thoughts of it. Looking forward to it

Dtp1979

Squat

100kg x 3
110kg x 2
120kg x 1
130kg x 1 @7
140kg x 1 @9

130 felt lighter than 120. 140 didn’t.
Serious restriction on time today. Nearly got stuck in the hope for 140. Maybe the darker winter months will get my ass back in the gym at 6am

Deadlift

100kg x 5
130kg x 2
150kg x 1
160kg x 1
170kg x 1

They were alright. Practically no volume but my strength felt ok-ish. Technically was ok too.

Side plank raises x 4 x 12

Alf Veedersane

Dtp1979 wrote: »

Squat

Nearly got stuck in the hope for 140.

It's the hope that kills you

Dtp1979

Ok, I officially own more weightlifting belts than trouser belts now. Bought the 1 prong 1/2 spaced hole belt that Alan Thrall uses. Smells lovely, fairly pliable compared to the inzer.

Dtp1979

Four months later.
Jesus Christ where does the time go.

No plan

Deadlifts

100kg x 6
130kg x 5
150kg x 3
170kg x 3 x 1

Ohp
Bar x 2 x 10
30kg x 2 x 10

Seated ohp
Bar x 3 x 10

Triceps
Light leg extensions

Shoulder was feeling a bit creaky so I kept it light on the aul ohp.
Deadlifts weren’t feeling over heavy.

Dtp1979

Bench press

40kg x 10
50kg x 10
60kg x 3 x 6

Not too bad. Technically speaking, the 3rd working was set was the best. I’ve had this painful clicky elbow the last month and I was sure it’d impact on whenever I got my ass benching. It didn’t

Squat

50kg x 5
70kg x 3
90kg x 3
110kg x 2
120kg x 3 x 1

Ok not too bad! I had plenty more in the tank. Don’t want to be crippled with doms. My body is only lookin for an excuse to bail. Feels great to be back under a barbell again.
Shoulder flexibility is poor. Very sore

Paused shrugs

100kg x 3 x 10

Alf Veedersane

Two entries in two days.

Your log (oh matron) will probably get DOMS as well.

Dtp1979

Alf Veedersane wrote: »

Two entries in two days.

Your log (oh matron) will probably get DOMS as well.

Haha
I’ll welcome DOMS. Just hoping I won’t be crippled with them. Not much volume so I should survive. The hardest part is working out in a gym that’s busy and full of 16-20 year olds

Dtp1979

Deadlift

100kg x 3
120kg x 3
140kg x 3
160kg x 3
140kg x 5

Handy enough. Form started to breakdown at the third 160 so I didn’t go for 5.

Front squat

40kg x 5
60kg x 3
70kg x 2
80kg x 1

These were surprisingly easy. Wasn’t expecting them to be.

Ohp
Bar x 3 x 13
Db Rev fly 8kg x 3 x 15

Not a bad day. Will fluter around a bit more, re create the habit of attending, then get onto a plan

Dtp1979

Squat
60kg x 5
90kg x 3
110kg x 3
120kg x 3 x 3

Happy enough with these. Prob RPE 8 on the working sets. Glad to see my squat hasn’t gone to total poo.

Leg extension x 3 sets

Edit: Turning the feet slightly inward on the leg extension serious burns the inside teardrop area around the knee.

Dtp1979

Bench press

70kg x 3 x 3

Easier than I expected. Didn’t feel technique was too far off. I’m much more aware of leg drive these days.

Lat pull down

60 x 10
65 x 8
70 x 6
75 x 5

Cable rev flys x 4 x 10
Hammer curls 14kg x 4 x 12

Ab wheel x 4 x 6
Lat raises 9kg x 4 x 12

Db bench 20kg x 3 x 10
Shrugs 32kg x 3 x 12

Pump my kinda day. Badly needed.

Alf Veedersane

Good to see you back in the swing of things, chief

Dtp1979

Alf Veedersane wrote: »

Good to see you back in the swing of things, chief

You and me both! The last week all I’ve been thinking about is my next workout.

Dtp1979

Deadlift

100kg x 5
120kg x 5
140kg x 3
160kg x 2 x 2

Keeping the volume relatively low on these. Happy enough how these moved.

Leg curls

31.5 x 3 x 12

Hadn’t much time today and nearly considered not going. But that’d be lazy, and that’s the kind of attitude that has my inzer belt not closing on me anymore.

Dtp1979

Squat
100kg x 3
115kg x 3
130kg x 3 x 2

I have a horrible pinch around my rear delt that really held me back from bracing my upper back.
As for the weight, I’m really happy to double 130. I could’ve done 1 more too I reckon.

RDL

100kg x 5
120kg x 2 x 5
130kg x 5

Can’t say I missed these once loved exercise

Dtp1979

Bench press
40kg x 12
50kg x 8
60kg x 6
70kg x 3 x 3

These moved ok. Messed up technique on the last rep and struggled

Db shrugs
40kg x 3 x 12
Db Rev flys
8kg x 3 x 10

Upper back pumped to be Jaysus

Lat pull down
60 x 3 x 10

Dtp1979

Deadlift

100kg x 5
130kg x 3
150kg x 3 x 5

I was aiming for 5,4,3 on the main sets but to my surprise i managed 3 x 5. Felt like cardio.

Cable rev fly x 4 x 10
Leg curl 40. 12, 10, 9

Hadn’t planned on the gym today but got an hour unexpectedly so I took advantage of it:)

Dtp1979

Squat
100kg x 3
115kg x 2
125kg x 2
130kg x 3 x 3

I’m really surprised how my squat is progressing. 3 more reps than my last session.

Leg extension
55 x 3 x 10
45 x 2 x 10

Legs just doubled in size

Dtp1979

Bench press

40kg x 6
50kg x 5
60kg x 4
70kg x 3 x 4

Top sets were all tough. Definitely no more reps in the tank. I might stay at 70 for a while and increase reps

BB shrugs paused

100kg x 4 x 12
Good long pause on the top. Great pump. My traps are nearly as big as Ronnie Colemans now. Nearly.

Seated row
70 x 3 x 8
Cable rev flys

Dtp1979

Took a delightful slice out of my thumb yesterday so I was reluctant to do anything. Deadlift/Bench is probably out for a few days. Squat might be doable

Alf Veedersane

Dtp1979 wrote: »

Took a delightful slice out of my thumb yesterday so I was reluctant to do anything. Deadlift/Bench is probably out for a few days. Squat might be doable

How'd you manage that?

Mr. CooL ICE

Gotta get the protein in by whatever means possible, brah

Dtp1979

Alf Veedersane wrote: »

How'd you manage that?

Cutting vegetables in a hurry