Bent over rear delt rows 6kg dbs 5x10 facepulls 5x12 rowing machine 5km Tried bent over rear delts rows (going to have to shorten this name!). First set felt too light but they were much better when I slowed down. Knee is still playing up, so just did 5km.
rowing machine 2km Deadlifts 77.5kg 3x5 seated db press 20 kg dbs 5x6 / db rows 30 kg 5x6 leg press 93 kg 3x8 incline press 20kg dbs 8,8,7 curls 16kg dbs 3x6 / shrugs 20kg dbs 3x12 Added 2.5 kg on deads. Will add again next time. Added weight on leg press - felt like cardio by this point in the workout Got a rep pb on the incline press (2x8; last time was 8,6) 16kg dbs were lowest available for curls hence only 3x6 Pretty good workout - was dripping by the end
chins / dips -14kg 5x5 2km rowing machine push press 24 kg dbs 8x3 goblet squats 32 kg db 3x8 RDL 60kg 4x6 / lateral raises 4kg dbs 4x10 db curls 3x8 14 kg dbs / shrugs 22kg 3x10 Chins / dips progressed from 6x4 to 5x5 Upped weight on push press and got 8x3, so pretty happy about that Dropped weight on the lateral raises but focused on going slower and could feel in my side delts I held the shrug reps, so was looking quite strange by the last few reps
2km rowing machine deadlifts 80kg 3x5 seat press 20 kg dbs 8,7,5,4 / db rows 30 kg 3x8 leg press 93 kg 3x8 incline press 20 kg dbs 8,8,5 db curls 12 kg dbs 3x12 / shrugs 22kg dbs 3x12 Upped weight on deadlifts. Will start to repeat weight (3xin total) then up weight on these. Tried for 3x8 on the seated press - progress on this one is meh. I failed the 6th rep of the third set. Just checked - last time I tried it and it was exactly the same 2 weeks ago! Think I might do 5x6 in October then try for 3x8 at the start of Nov. Cardio tomorrow as Ive got slack!
Knackered and not up for gym sessions, so did 5km rowing (22:15). Not a bad time considering. Weights tomorrow.
chins / dips -14kg 5x5 2km rowing machine push press 24 kg dbs 6x4 goblet suats 32 kg 3x8 RDL 60 kg 4x6 / lateral raises 4 kg dbs 4x10 db curls 14 kg dbs 3x8 Progressed from 8x3 to 6x4 on db push press
I would maybe do your rowing after your weights I personally wouldn’t want to do a hard 2k row then lift, but I am unfit!
One reason is that I am over 40 and want to warmup with some cardio. 2km is no problem and I feel like I have nothing left after full bodies. I think there is zero chance if me doing cardio after weights
Rear delt rows 10 kg dbs 3x10 rear delt machine 6x10 face pulls 5x10 rowing machine 5km I swapped to 30 second rest time for rear delts and they were feeling it!
2km rowing machine deadlifts 80kg 3x5 seated db press 20 kg dbs 5x6 / db rows 5x6 30 kg leg press 93 kg 3x9 incline press 22kg dbs 3x5 db curls 12 kg dbs 12,12,10 shrugs 2x10 Extra rep on leg press and upped weight on db incline press - only got 3x5 though
Facepulls 4x10 rear delt rows 7 kg 4x10 rear delt machine 45kg 4x10 rowing machine 5km Had 30 second rest time for rear delts and they were burning by then end. I like doing rear delts on cardio day.
chins / dips -14 kg 5x5 each 2km rowing machine push press 24 kg dbs 4x6 leg extensions 32 kg 4x10 RDL 60 kg 4x6 / lateral raises 7 kg gbs 4x10 db curls 14 kg 3x9 / tricep pushdown 45 kg 3x10 I got the chins and dips without any rest pauses but had to have 90 seconds before last set. Minor progress (very minor). Progressed from 5x5 to 4x6 on push press. Last rep was a bit ugly but just about counts. Knee is playing up, so did leg ext. Going to have to find an alternative to rowing and goblet squats for a few weeks. Probably x-trainer and leg ext. Lateral raises felt good. 1extra rep on bicep curls Added tricep pushdown superset with db curls, as why not!
Facepulls 4x10 Rear delt rows 8 kg dbs 4x10 rear delt machine 4x10 45kg gay x-trainer 25 minutes. Knee has flared up, so skipped the rowing. Will pop some pills for a couple of days and not do anything to aggravate it.
2km rowing machine deadlifts 80kg 3x5 seated press 22 kg dbs 8x3 / db rows 32kg 8x3 (60 sec rest between sets) leg ext 25 kg 3x10 incline press 20kg dbs 8,8,6 db curls 14 kg 3x9 / shrug holds Upped weight on seated press and db rows. Press was hard but managed all the reps. Knee still not perfect, so sticking to leg extensions for a while. Dropped weight on incline press but got 1 extra rep compared to before. Think I will aim for higher reps on this. Tried some different things with shrugs. Might try shrug holds for a while. Did last set for 20 seconds...thought 30 was possible until around 15 seconds... All in all, a good session.
