Back to it

Wink · 13 Apr 2013 at 22:28

Been out of proper training for a while but I'm now free to get back to it again. Lost a fair bit of weight unfortunately.

Going with a full body, 3 days a week routine.

Weight: 63KG

Flat Bench
6x70KG
6x70KG
6x70KG
6x70KG

Pull ups
8xBody
7xBody
6xBody
6xBody

Leg Press
12x150KG
12x150KG
12x150KG

Lying Leg Curl
6x40KG
6x40KG
6x40KG
6x40KG

Mixed bag of a first workout.

Bench was ok.

Really unhappy with pull up strength. Used to do a similar reps with +15KG. Legs I'm easing in as I've had back problems in the past.

Regardless of that, glad to be back training!

Wink · 11 Aug 2013 at 12:31

Actually forgot I started this thread!

Struggled again consistently getting to the gym due to other commitments but I have been going when I can.

Today's session (no legs, pulled a muscle):

Incline DB Bench
6x32.5KG, 5x32.5KG, 5x32.5KG

Pull ups
8xBody, 8xBody, 8xBody

DB Shoulder Press
10x20KG, 10x20KG, 10x20KG

Tricep Pushdown
10x40KG, 10x45KG, 10x45KG

DB Curl
6x15KG, 5x15KG, 5x15KG

Wink · 14 Aug 2013 at 19:19

Squat
6x60KG, 5x50KG, 5x50KG

T-Bar Row
6x40KG, 6x40KG, 6x40KG

Flat Bench
5x75KG, 5x75KG, 5x75KG, 5x75KG

Did some quick shoulder work at the end but can't really remember. Had a pretty bad headache so cut this workout quite short.

Wink · 14 Aug 2013 at 19:41

Cheers

Not as quickly as I'd like being a bit incosistent with gym time since my first post but getting there now. Next workout Friday and Sunday

Wink · 15 Aug 2013 at 07:14

On the scales this morning,. 65.5KG

Wink · 16 Aug 2013 at 17:49

Squat
8x50KG, 8x50KG, 8x50KG

Flat Bench
8x70KG, 8x70KG, 8x70KG

T-Bar Row
8x37.5KG, 8x37.5KG, 8x37.5KG

Military Press
8x35KG, 8x35KG, 8x35KG

EZ Curls
8x27.5KG, 8x27.5KG, 8x27.5KG

Dips
20, 20

Wink · 18 Aug 2013 at 16:20

Squat
15x40KG, 15x40KG

Flat Bench
15x60KG, 15x60KG

Seated Cable Row
15x42.5KG, 15x42.5KG

Military Press
15x30KG, 13x30KG

EZ Curls
15x22.5KG, 15x22.5KG

Tricep Pushdown
15x40KG, 15x40KG

High reps burn.

Hoping to really push the weights up over the next 3 months

Wink · 18 Aug 2013 at 17:46

I'll get that sorted quickly!

Wink · 22 Aug 2013 at 18:35

Squat
5x60KG, 5x60KG, 5x60KG, 5x60KG

T-Bar Row
5x42.5KG, 5x42.5KG, 5x42.5KG, 5x42.5KG

Flat Bench
5x77.5KG, 5x77.5KG, 5x77.5KG, 5x77.5KG

Military Press
5x40KG, 5x40KG, 5x40KG, 5x40KG

Wink · 23 Aug 2013 at 16:45

Squat
8x55KG, 8x55KG, 8x55KG

Flat Bench
8x72.5KG, 8x72.5KG, 8x72.5KG, 8x77.2KG

T-Bar Row
8x37.5KG, 8x37.5KG, 8x37.5KG, 8x37.5KG

Military Press
8x35KG, 8x35KG, 8x35KG, 8x35KG

DB Curls
8x12.5KG, 8x12.5KG, 8x12.5KG, 8x12.5KG

Dips
20, 20

Wink · 26 Aug 2013 at 19:39

Squat
15x45KG, 15x45KG, 15x45KG

Decline Bench
15x62.5KG, 15x62.5KG, 15x62.5KG

Seated Cable Row
15x42.5KG, 15x42.5KG, 15x42.5KG

Military Press
15x30KG, 15x30KG, 13x30KG

EZ Curls
15x22.5KG, 15x22.5KG

Tricep Pushdown
15x40KG, 15x40KG

Flat bench was busy so had to decline today. Generally a good workout, all major exercises the weight went up or the reps increased. The jump up on the row was quite big so I left that for the next session and just went for an extra set.

Wink · 28 Aug 2013 at 19:27

Squat
5x62.5KG, 5x62.5KG, 5x62.5KG

Flat Bench
5x80KG, 5x80KG, 5x80KG, 5x80KG

Military Press
5x42.5KG, 5x42.5KG, 5x42.5KG, 3x42.5KG

Lat Pulldown
5x42.5KG, 5x42.5KG, 5x42.5KG, 5x42.5KG

Wink · 2 Sep 2013 at 19:10

Squat
8x55KG, 8x55KG, 8x55KG

Flat Bench
8x72.5KG, 8x72.5KG, 8x72.5KG, 8x72.5KG

Seated Row
8x50KG, 8x50KG, 8x50KG, 8x50KG

Military Press
8x35KG, 8x35KG, 8x35KG

Wink · 2 Sep 2013 at 19:15

Squat
15x45KG, 15x45KG, 15x45KG

Decline Bench
15x65KG, 15x65KG, 15x65KG

Seated Cable Row
15x42.5KG, 15x42.5KG, 15x42.5KG

Military Press
12x30KG, 12x30KG

EZ Curls
15x22.5KG, 15x22.5KG

Tricep Pushdown
15x45KG, 15x45KG

Struggled with shoulders today, felt weak, a bit niggly and uncomfortable. I've found before when I've done full body routines that hitting shoulders 3 times a week with a pressing type movement can cause that to happen.

That was the last workout before I change exercises and rep ranges so I'll do something a bit different for the next part of the routine.

Wink · 6 Sep 2013 at 14:46

Incline DB Bench
18x20KG, 18x20KG

Deadlift
6x60KG, 6x60KG, 6x60KG

Pull ups
16x-20KG, 16x-20KG (Assisted pull-ups)

Seated DB Shoulder Press
18x15KG, 18x15KG

DB Hammer Curls
18x10KG, 15x10KG

Dips
25, 25

First workout with new exercises and rep ranges.

18 reps burns!

Wink · 6 Sep 2013 at 14:59

Doing a TBT type routine so the reps, sets and exercises get varied pretty frequently. It's only for one of the 3 sessions in a week.

Wink · 14 Sep 2013 at 18:05

Few workouts I never got round to posting...

07/08/2013

Incline Bench
8x27.5G, 8x27.5KG

Deadlift
6x60KG, 6x60KG, 6x60KG

Pull ups
8, 8

Seated DB Shoulder Press
8x22.5KG, 8x22.5KG

Hammer Curl
8x12.5KG, 8x12.5KG

Tricep Pushdown
12x45KG, 8x50KG

------------------------------------------------------------------

09/08/2013

Incline Bench
18x22.5KG, 18x22.5KG

Deadlift
6x60KG, 6x60KG, 6x60KG

Pull ups
17x-20KG, 16x-20KG

Seated DB Shoulder Press
15x20KG, 15x20KG

------------------------------------------------------------------

12/08/2013

Incline Bench
12x27.5KG, 12x27.5KG

Deadlift
6x60KG, 6x60KG, 6x60KG

Pull ups
10, 10

Seated Machine Shoulder Press
11x50KG, 12x45KG

------------------------------------------------------------------

14/08/2013

Incline Bench
8x32.5KG, 8x32.5KG

Pull ups
10, 10

Seated DB Shoulder Press
5x27.5KG, 5x27.5KG, 5x27.5KG

Hammer Curl
8x15KG, 8x15KG

Tricep Pushdown
10x50KG, 10x55KG

Happy with how things are going at the moment. Making steady progress from workout to workout.

Deadlifts were deliberately kept at the same weight as I've had back problems in the past and wanted to ease my way back into this. Will start increasing the weight next week.

Wink · 24 Sep 2013 at 21:11

17/09/2013

Decline Bench
12x65KG, 12x67.5KG

Pull ups
5x60KG, 5x60KG, 5x60KG

Pull ups
12, 10

Seated Machine Shoulder Press
12x50KG, 12x50KG

Hammer Curl
8x12.5KG, 8x12.5KG

Tricep Pushdown
12x45KG, 8x50KG

------------------------------------------------------------------

19/09/2013

Incline Bench
18x22.5KG, 18x22.5KG, 18x22.5KG

Pull ups
17x-20KG, 16x-20KG, 15x-20KG

DB Lat Raise
15x7.5KG, 15x7.5KG, 15x7.5KG

------------------------------------------------------------------

22/09/2013

Incline Bench
8x32.5KG, 8x32.5KG, 8x32.5KG

Deadlift
5x70KG, 5x70KG, 5x70KG

Pull ups
8x22.5KG, 8x22.5KG, 8x22.5KG

Seated DB Shoulder Press
11x50KG, 12x45KG

DB Curls
8x15KG, 8x15KG, 8x15KG

Tricep Pushdown
10x55KG, 8x55KG, 8x55KG

------------------------------------------------------------------

24/09/2013

Incline Bench
18x22.5KG, 18x22.5KG, 18x22.5KG

Deadlift
5x70KG, 5x70KG, 5x70KG

Pull ups
12, 11, 10

Seated DB Shoulder Press
12x20KG, 12x20KG