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A doctor's routine

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dr_hazbunIcon...30-11-2015 @ 17:39 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
2k row warmup - 8:08
2k row - 7:08

Some light weights done with minimal rest:

high bar squat
Front squat
Incline press
Leg press
Machine press
Hamstring curl
Lat pulldown
Preacher curl
Calf raise
Tricep pushdown
dr_hazbunIcon...01-12-2015 @ 18:55 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
34k bike ride. Legs felt heavy.
b15ape1Icon...01-12-2015 @ 20:00 
Avatar
British bum sex champ
Member 450, 1565 posts
SQ 315, BP 212.5, DL 290
817.5 kgs @ 142kgs Eq
dr_hazbun said:

Some light weights done with minimal rest:

high bar squat
Front squat
Incline press
Leg press
Machine press
Hamstring curl
Lat pulldown
Preacher curl
Calf raise
Tricep pushdown


Now were talking Sam!
Wink
dr_hazbunIcon...02-12-2015 @ 22:06 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
b15ape1 said:
Now were talking Sam!
Wink


Yes mate! Getting the vanity weights in.

Did more today

5k row @ 2min split

Smith machine shoulder press
Dumbell lateral raise
Machine shoulder press
Leg curl
Leg extension
Chest supported row
Lat pulldown
Leg press
EZ curl
Rope tricep extension
dr_hazbunIcon...04-12-2015 @ 16:49 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
5k row @ 2:05 split nice and easy

Some pumpage:

Barbell row
Romanian deadlift
Chest supported row
Leg curl supersetted with extension
Lat pulldown
Leg press
Preacher curl supersetted with calf raise
Chest press machine

All done with light weights, high reps and minimal rest periods. Some supersetted.
dr_hazbunIcon...05-12-2015 @ 17:17 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
5k row sub 20min

Barbell skull crusher superseted with close grip bench press
Various cable exercises for triceps
Smith machine 'drag' curls
Preacher curls

Arms on fire. Felt like a beast on the rower.
dr_hazbunIcon...07-12-2015 @ 18:31 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
5k row @ 2:02

Then a quick runthrough of:
Front squat
Incline barbell press
Leg press
Machine fly
Leg extension
Incline machine press


Upper chest feeling very defined. Looks like it's been drawn on.
b15ape1Icon...07-12-2015 @ 18:32 
Avatar
British bum sex champ
Member 450, 1565 posts
SQ 315, BP 212.5, DL 290
817.5 kgs @ 142kgs Eq
dr_hazbun said:Upper chest feeling very defined. Looks like it's been drawn on.


Flash bas***d Grin
dr_hazbunIcon...07-12-2015 @ 20:24 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
b15ape1 said:
Flash bas***d Grin


Haha.

The aim is to stay fit and lean over winter so that come spring I can get back on the bike and feel ok about it.

I do a turbo session most evenings too but don't bother logging these.

The weights, well are just thrown in cause they're there and the trip to the gym just doesn't seem worth it for 20 mins or so on the rowing machine. The cardio is key and once that's done, I spend the rest of the hour running from one machine to the next like a maniac. The weights are light. Really light. Almost too embarrassing to mention and post on here. But they're done with good form, emphasising time under tension, feeling the muscle work and all that. High reps too. On leg press and extensions the knees are never fully locked, the reps aren't performed explosively. Instead, they're done in fairly slow and deliberate fashion. Same applies to the upper body pressing movements. It's amazing how much pec stimulation you can actually get with a 50kg barbell when you train this way. Completely different mindset to powerlifting.
dr_hazbunIcon...09-12-2015 @ 17:52 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
10k row in 42:08 - a bit hot and sweaty but nothing too strenuous.
dr_hazbunIcon...10-12-2015 @ 18:11 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Thought I had the morning off so went to gym but got called in at 10:15 cause someone called in sick. Had to curtail the workout. Was planning some rowing and more weights but it never happened.

Managed:

front squat
lat pulldown to the back
leg extension
lat pulldown to front
leg press
chest supported row
smith machine drag curl
flat narrow grip bench
b15ape1Icon...10-12-2015 @ 18:32 
Avatar
British bum sex champ
Member 450, 1565 posts
SQ 315, BP 212.5, DL 290
817.5 kgs @ 142kgs Eq
dr_hazbun said:Thought I had the morning off so went to gym but got called in at 10:15 cause someone called in sick. Had to curtail the workout. Was planning some rowing and more weights but it never happened.

Managed:

front squat
lat pulldown to the back
leg extension
lat pulldown to front
leg press
chest supported row
smith machine drag curl
flat narrow grip bench


Alot done in little time you ripped cycling bas***d Grin
dr_hazbunIcon...10-12-2015 @ 19:25 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
b15ape1 said:
Alot done in little time you ripped cycling bas***d Grin


Was quite slow today actually. That little lot took about 45 minutes! Took ages to get going on the fronts as things were a bit stiff and creaky lol
dr_hazbunIcon...11-12-2015 @ 12:28 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Back to the gym this morning to complete yesterday's workout.

10k row 40:39 stroking at 25/min

Narrow grip bench press
Hamstring curls
Shoulder press machine
Chest press machine
Machine chest fly
Leg extensions

BW pretty stable at 82.5kg which I'm pretty happy with. I was getting down to 81 and 81.5 when I was getting to longer bike rides in. I think this is kind of where I'll sit whilst still eating more of less what I like.
dr_hazbunIcon...15-12-2015 @ 11:28 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
2k row in 6:48
30 min recovery row at 2:10 split

High incline smith bench
Machine shoulder press
Low incline smith bench
Machine chest press
Machine chest fly
Lat pulldown to behind
Lat pulldown to front wide grip
Lat pulldown to front narrow grip

Actually surprised myself with the power that I managed to put out on the 2k row today. Nice to know that I can still pull sub 7.

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