Back to the gym after 9 years

Kris_90 · 29 Mar 2016 at 13:34

I've pulled a muscle in my left leg/hip area so I haven't been to the gym today. I've had cramp/dull aches since 2am Sunday morning but it's easing today. Next week is a planned de-load week so I'll just do upper body workouts for the next week or two.

MoNkeE · 29 Mar 2016 at 14:55

Gently stretch out your Psoas. Do a lunge-like movement, leaving your trailing leg pretty straight, knee off the ground, and keep your torso upright to stretch the inside of your hip.

Post in the FaceBook group if you want a diagram.

Kris_90 · 29 Mar 2016 at 17:34

Cheers I'll give it a try. I did some yoga yesterday focusing on my hips. My left hip (where the pain is) felt a lot tighter than the right side. I think I'll focus on increasing my hip flexibility and see how it goes.

V F · 29 Mar 2016 at 17:46

Kris_90 said:
I've pulled a muscle in my left leg/hip area so I haven't been to the gym today. I've had cramp/dull aches since 2am Sunday morning but it's easing today. Next week is a planned de-load week so I'll just do upper body workouts for the next week or two.

Is this a common thing with weights and such training? Or is it simply pushing yourself when not fully ready for the next phase? I've always heard some of these stories that had put me off in the fear I'd be out of commission for a while... There is nothing worse than a pulled muscle. :/

Kris_90 · 29 Mar 2016 at 18:01

I don't think it was the weights to be honest. I started running on the treadmill 1-2 weeks ago. As I don't normally run I think I've overused the muscles around my hip. I'm sure squatting 3 times a week doesn't help but because I'm still cutting I'm not progressing very quickly on the weights so I wouldn't have thought it would have too big of an impact on my hips.

From what I've read, most people get injured while going for a PB or training with a small injury which becomes a much bigger injury.

Kris_90 · 2 Apr 2016 at 14:00

I haven't had any hip/leg pain for a couple of days and today was the start of my planned de-load week so it's gym time

Workout B

Leg press
45kg 8
75kg 5
85kg 5/5/5

Romanian Deadlift
Bar 8
40kg 5/5/5

OHP
Bar 8
27.5kg 5/5/5

Bent over row
Bar 8
30kg 5
35kg 5/5/5

CGBP
Bar 8
30kg 8
35kg 8/8

Ez bar curls
16kg 8
23.75kg 8/8

Cable crunches
31.25kg 15/15

I tried squats but my hip felt really tight during my warm-up using only the bar so I thought it was best not to risk it.

Kris_90 · 3 Apr 2016 at 12:56

I somehow lost a pound this week to bring my weight down to 189. I'm amazed I lost anything as I've definitely ate a lot of Easter eggs last week

Kris_90 · 5 Apr 2016 at 20:45

Workout A - de-load

Leg press
45kg 8
85kg 5/5/5

Dumbbell press
10kg 8
15kg 5
20kg 5/5/5

Bent over rows
Bar 8
30kg 5
40kg 5/5/5

Barbell shrugs
Bar 8
35kg 8/8

Dumbbell curls
10kg 8/8

Tricep extensions
21.25kg 8
26.25kg 8/8

Cable crunches
31.25kg 15/15

Kris_90 · 7 Apr 2016 at 13:00

Workout B

Leg press
45kg 8
85kg 5/5/5

Romanian Deadlift
Bar 8
30kg 5
40kg 5/5/5

OHP
Bar 8
27.5kg 5/5/5

Bent over row
Bar 8
30kg 5
42.5kg 5/5/5

Tricep extensions
21.25kg 8
26.25kg 8/8

Ez bar curls
16kg 8
23.75kg 8/8

Cable crunches
31.25kg 15/15

15 mins on the crosstrainer.

Last de-load session today. I feel awesome so back to normal (including squats) on Saturday

Kris_90 · 9 Apr 2016 at 17:49

Workout A (cutting version)

Squats
Bar 8
30kg 5
40kg 5
45kg 5/5/5

Dumbbell press
12.5kg 8
17.5kg 5
22.5kg 5/5/5

Bent over rows
Bar 8
30kg 5
42.5kg 5/5/5

Barbell shrugs
Bar 8
30kg 8
35kg 8/8

Dumbbell curls
10kg 8/8

Tricep extensions
21.25kg 8
26.25kg 8/8

Cable crunches
33.75kg 15/15

Cable Flies
45kg 8
65kg 5/5/5/5/5

Cardio:
5 mins on crosstrainer and 25 mins walking on a 5 degree incline.

Everything felt heavy-ish today and the weights are still really low. Needless to say I can't wait to finish cutting and start bulking

Kris_90 · 12 Apr 2016 at 12:34

Workout B

Squats
Bar 8
30kg 5
40kg 5
50kg 5/5/5

Romanian Deadlift
Bar 8
30kg 8
40kg 5/5/5

OHP
Bar 8
30kg 5/5/5

Bent over row
Bar 8
30kg 5
40kg 5/5/5

Tricep extensions
21.25kg 8
28.75kg 8/8

Dumbbell curls
10kg 8/8

Cable crunches
33.75kg 15/15

Walked for 25 mins on an 5.5 degree incline treadmill.

Squats felt really good today - best session I've had for a while.

Kris_90 · 14 Apr 2016 at 12:29

Workout A (cutting version)

Squats
Bar 8
40kg 5
50kg 5/5/5

Bent over rows
Bar 8
30kg 5
42.5kg 5/5/5

Barbell shrugs
Bar 8
30kg 8
35kg 8/8

Decline dumbbell press
10kg 8
17.5kg 8/8/8

Ez bar curls
16kg 8
23.75kg 8/8

Tricep extensions
21.25kg 8
28.75kg 8/8

Cable crunches
33.75kg 15/15

Cardio:
25 mins walking on a 6 degree incline.

Feeling awesome again

Kris_90 · 16 Apr 2016 at 10:14

Workout B (cutting version)

Squats
Bar 8
40kg 5
52.5kg 5/5/5 - quad pump

Romanian Deadlift
Bar 8
30kg 8
40kg 5/5/5

OHP
Bar 8
30kg 5/5/5

Bent over row
Bar 8
30kg 5
40kg 5/5/5

CGBP
Bar 8
30kg 8
35kg 8/8/8

Ez bar curls
16kg 8
23.75kg 8/8

Cable crunches
33.75kg 15/15

Pec deck
45kg 8
70kg 5/5/5

Walked on the treadmill for 25 mins at a 7% incline.

I've bought a pull-up bar for the house. I didn't think I'd be able to do a pull-up but I just tried and can do one with decent form

I couldn't hold myself up for another but I think the two hours in gym prior had something to do with that.

Kris_90 · 19 Apr 2016 at 13:04

Workout A (cutting version)

Squats
Bar 8
40kg 5
52.5kg 5/5/5

Bent over rows
Bar 8
30kg 5
45kg 5/5/5

Barbell shrugs
Bar 8
30kg 8
37.5kg 8/8

Bench press
Bar 8
30kg 5
45kg 5/5/5 - felt easy

Ez bar curls
16kg 8
26kg 8/8

Tricep extensions
21.25kg 8
28.75kg 8/8

Cable crunches
36.25kg 15
33.75kg 15

Kris_90 · 21 Apr 2016 at 12:25

No weights today as I believe I've injured my rotator cuff. I get a dull/pulled muscle type of pain when I lift my left arm above my shoulder. I'm a bit gutted as Tuesday was the first time in a couple of months that my bench felt really good.

I'm hoping I can still squat on Saturday but I'll leave out OHP and CGBP.

I did some cardio this morning instead - walked on the treadmill for 30 mins at a 7% incline.

V F · 21 Apr 2016 at 22:12

Kris_90 said:
I did some cardio this morning instead - walked on the treadmill for 30 mins at a 7% incline.

Was the Rocky 4 montage playing?

Kris_90 · 23 Apr 2016 at 14:28

V F said:
Was the Rocky 4 montage playing?

No weights again today, my shoulder feels better but not quite right. As I'm not building muscle I assume having a couple of days is ok.

Anyway I still did some cardio today, walked on the treadmill for 30 mins at a 7.5 degree incline.

Kris_90 · 26 Apr 2016 at 12:14

Workout B (cutting version)

Squats
Bar 8
40kg 5
50kg 5/5/5

Romanian Deadlifts
Bar 8
30kg 5
40kg 5/5/5

No OHP as my shoulder is still not right.

Bent over row
Bar 8
30kg 5
40kg 5/5/5

Tricep extensions
21.25kg 8
23.75 8/8

Ez bar curls
16kg 8
23.75kg 8/8

Cable crunches
33.75kg 15/15

Walked on the treadmill for 20 mins at a 8 degree/% incline.

Kris_90 · 28 Apr 2016 at 12:39

Workout A (cutting version)

Squats
Bar 8
40kg 5
50kg 5/5/5

Bent over rows
Bar 8
30kg 5
45kg 5/5/5

Bench press
Bar 8
30kg 5 - my shoulder didn't like the warm up set

Ez bar curls
16kg 8
26kg 8/8

Tricep extensions
21.25kg 8
23.75kg 8/8

Cable crunches
33.75kg 15/15

Walking on the treadmill for 20 mins at a 8 degree incline.

I couldn't do much but my shoulder is healing. Hopefully back to normal from next week.

Kris_90 · 30 Apr 2016 at 10:45

Workout B (cutting version)

Squats
Bar 8
40kg 5
50kg 5/5/5

Romanian Deadlift
Bar 8
40kg 8
50kg 5/5/5

OHP
Bar 5/5/5 - the second and third sets really stretched my shoulder

Bent over row
Bar 8
30kg 5
40kg 5/5/5

Tricep extensions
21.25kg 8
26.25kg 8/8

Ez bar curls
16kg 8
26kg 8/8

Cable crunches
33.75kg 15/15/15

Walked on the treadmill for 30 mins at a 8.5% incline.