Back to the gym after 9 years

Kris_90

Kris_90

Kris_90

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Joined
29 Jun 2011
Posts
2,081
Hi All,

I used to frequent the gym when I was in school but sadly I haven't been for over 9 years and I've got ridiculously lazy - so it's time to make a change :D

My goals are to generally look good and gain a decent level of fitness.

I'm going to use GordyR's beginners guide as a rough guide and work on:

Monday (Chest/Shoulder/Triceps)
Wednesday (Back/Biceps)
Saturday (Legs/Abs)

The days are not set in stone but I'm planing on going 3 x a week.

My initial plan is to use the machines for 1-2 months until I gained a decent amount of strength then move onto free weights.

Age: 25
Bodyweight: 16.2st (28/07/15)
Height: 6'0"
Bodyfat: Unkown

Any tips appreciated :p

Bodyweight (in lb's):

226 - 28/06/15
222 - 05/07/15
220 - 12/07/15
219 - 19/07/15
218 - 26/07/15
220 - 02/08/15
218 - 09/08/15
219 - 16/08/15
219 - 23/08/15
217 - 30/08/15
216 - 06/09/15
216 - 13/09/15
215 - 20/09/15
213 - 27/09/15
212 - 04/10/15
211 - 11/10/15
211 - 18/10/15
208 - 25/10/15
207 - 01/11/15
209 - 08/11/15
207 - 15/11/15
206 - 22/11/15
207 - 29/11/15
204 - 06/12/15
204 - 13/12/15
207 - 27/12/15
205 - 03/01/16
204 - 10/01/16
207 - 17/01/16
202 - 24/01/16
202 - 31/01/16
200 - 07/02/16
199 - 14/02/16
197 - 21/02/16
195 - 28/02/16
193 - 06/03/16
194 - 13/03/16
192 - 20/03/16
190 - 28/03/16
189 - 03/04/16
188 - 10/04/16
188 - 17/04/16
186 - 24/04/16
184 - 01/05/16
182 - 08/05/16
181.75 - 15/08/16
178.75 - 22/05/16
178 - 29/05/16
177.75 - 05/06/16 - eating at maintenance for the majority of the week
175.75 - 12/06/16 - eating at maintenance for 5 days and cutting Fri & Sat
174.5 - 19/06/16
173.5 - 26/06/16
171.75 - 03/07-16 - end of cut
172 - 10/07/16
173.5 - 17/07/16
172.5 - 24/07/16
173.5 - 31/07/16
 
Last edited:
05/07/15

I worked on Chest/Shoulder/Triceps this morning. I didn't want to push too hard as I wanted to find the correct weight to train on but it was a bit depressing finding the 'light' weights heavy.

Warm-up - A few stretches and 5 mins on the cross trainer.

Shoulder press 2 x 8 15kg, 1 x 8 25kg
Chest press 3 x 25kg
Tricept press 1x 15kg, 3 x 25kg
Pectorial fly 3 x 35kg

Warm-down - 5 mins on the rowing machine.

I'm not sure if I did enough but my plan was to go and find out what machines/free weights etc the gym has. My shoulders and triceps feel quite sore but my chest feels fine. I assume I need to increase the weight of the chest press or could I double the amount of reps or should I just train my chest with free weights?
 
Leg day today but I woke up with cramp in my calf so I avoided exercises involving my calves which didn't leave a great deal of exercises.

Warm-up - A few stretches and 5 mins on the cross trainer.

Seated leg press 3 x 55kg, 3 x 65kg
Leg curls 3 x 25kg

I didn't have much time this morning but thought it was better than doing nothing at all :)
 
Thanks all for the advice. I'll start incorporating free weights into my routine.

Back and biceps today.

Row/rear deltoid 1 x 25kg, 3 x 35kg
Pulldown 1 x 25kg, 3 x 35kg
I used the resistance machines for my biceps as people were using the dumbbells I needed.
 
Chest/Shoulder/Triceps

Shoulder press 3 x 8 15kg
Chest press 3 x 25kg
Tricept press 3 x 25kg
Pectorial fly 3 x 25kg

Warm-down - 5 mins on the rowing machine.
 
Legs/Abs

Sit-ups
10 mins on the crosstrainer
Seated leg press 3 x 65kg
Leg curls 1 x 25kg 3 x 35kg
Calf extensions 1 x 25kg 3 x 45kg
 
Back/Biceps

11 mins on the cross trainer.

Row/rear deltoid 3 x 35kg (narrow grip) 1 x 35kg (wide grip)
Pulldown 1 x 25kg, 3 x 35kg
Bicep curls 2 x 15kg 1 x 20kg
Bicep resistance machine 3 sets.
 
I only lost 1 pound this week but my diet wasn't too good last week so I'm quite happy with that :)

Chest/Shoulder/Triceps

Warm-up - 5 mins on the rowing machine.

Shoulder press 1 x 8 15kg, 2 x 8 20kg
Chest press 1x 35kg, 2 x 25kg
Tricept press 3 x 35kg
Pectorial fly 3 x 35kg
 
Legs/Abs

13.5 mins on the crosstrainer (trying to run further/faster everyday)
Sit-ups

Seated leg press 1x65kg, 3 x 85kg
Leg curls 3 x 35kg
Leg extensions 3 x 25kg
Calf extensions 1 x 45kg 3 x 55kg

I felt stronger/fitter this week :)
 
mrthingyx said:
Dude, you are going to be all kinds of painful when you actually start compound lifts. ;) :S
Click to expand...

That may be so but the gym I'm going to has a very small free weights area which consists of dumbbells, a few benches and a bench rack. Squatting and deadlifts are out of the question so I'm not too worried about moving onto free weights.

I use the gym at my local leisure centre which is probably why it's small but I plan on going swimming etc so I think it'll be fine for the next 12 months.

Thanks for the advice though :)
 
Thanks for the advice, I'll start incorporating free weights in a couple of weeks.

Back/Biceps

12 mins on the cross trainer.

Row/rear deltoid 3 x 35kg (narrow grip) 2 x 25kg (wide grip)
Pulldown 1 x 35kg, 3 x 45kg
Bicep curls 1 x 15kg 3 x 17.5kg
 
Chest/Shoulder/Triceps

Warm-up - 5 minutes on the cross trainer.

Chest press 3 x 35kg
Pectorial fly 3 x 35kg
Tricep press 3 x 35kg
Shoulder press 1 x 8 20kg, 2 x 8 15kg
 
Legs/Abs

I ran 2 miles in 15 minutes on the cross trainer. I can't remember the last time I could run 2 miles :D
Sit-ups

Seated leg press 1 x 85kg 2 x 75kg
Leg curls 3 x 35kg
Leg extensions 3 x 25kg
Calf extensions 1 x 45kg 1 x 55kg 3 x 65kg
 
GSVBagpuss said:
Don't you start with your Bulgarian Split Squats! #badmythingyx

@Kris_90 - they look like short workouts to me - how long are you in the gym for?
Click to expand...

I'm there for about 45-50 minutes. I get to the gym when it opens (7am) but I've got to be out of there by 8am at the latest (to get to work).
 
Back/Biceps

15 mins on the cross trainer.

Pulldown 3 x 45kg
Row/rear deltoid 3 x 35kg (narrow grip) 1 x 35kg (wide grip)

Especially for mrthingyx :D

Dumbbell curls 3 x 5kg
Hammer curls 3 x 5kg

I see what you mean about free weights though. 5kg is relatively light but I feel like I've got to strengthen my wrists and forearms before I move onto heavier weights.
 
Chest/Shoulder/Triceps

Warm-up - 5 minutes on the cross trainer.

Shoulder press 3 x 8 15kg
Chest press 3 x 35kg
Pectorial fly 3 x 45kg
Tricep press 1 x 45kg 2 x 35kg
 
Legs/Abs

10 minutes on the cross trainer.
Sit-ups 3 x 15

Seated leg press 1x 65kg 3 x 85kg
Leg curls 3 x 35kg
Leg extensions 3 x 35kg
Calf extensions 3 x 45kg
 
Back/Biceps

10 mins on the cross trainer.

Pulldown 4 x 8 45kg 1 x 4 55kg
Row/rear deltoid 3 x 8 35kg
Dumbbell curls 6 x 8 5kg
Hammer curls 3 x 8 5kg
 
Chest/Shoulder/Triceps

Warm-up - 5 minutes on the cross trainer.

Chest press 3 x 40kg
Shoulder press 2 x 8 20kg 1 x 8 15kg
Pectorial fly 3 x 45kg
Tricep press 3 x 45kg
 
I was really tired this morning, I didn't have much sleep and didn't feel like getting up at 6:30 to go to the gym. But I'm glad I did :D

Legs/Abs

2 miles on the cross trainer, my heart rate this morning was lower than it has been, I felt I could have run another mile :D

Sit-ups 3 x 15
Some ab resistance machine 5 x 8

Seated leg press 3 x 75kg
Leg curls 3 x 35kg
Leg extensions 3 x 35kg
Calf extensions 3 x 65kg
 
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