Back to the gym after 9 years

Workout A (cutting version)

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

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

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

Ez bar curls
16kg 8
26kg 8/7

Tricep extensions
21.25kg 8
26.25kg 8/8

Cable crunches
33.75kg 15/15

I still can't do any shoulder/chest work so I added RDLs instead. My hamstring flexibility is coming along nicely, hoping I can start normal deadlifts soon.
 
My shoulder feels like it's back to normal now. I didn't want to do OHP on my first day back but I did do some extra rotator cuff exercises.

Workout B (cutting version)

Squats
Bar 8
40kg 5
47.5kg 5/5/5

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

No OHP

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

Tricep extensions ss w/ dumbbell curls
21.25kg 8 / 7.5kg 8
26.25 8/8 / 7.5kg 8/8

Cable crunches
33.75kg 15/15

Walked on the treadmill for 25 mins at a 10 % incline.
 
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 10
30kg 5
40kg 5/5/5

Ez bar curls
16kg 8
23.75kg 8/8

Tricep extensions
23.75kg 8
26.25kg 8/8

Cable crunches
33.75kg 15/15

Doing rotator cuff exercises before benching really helped today, I'll be incorporating these into my workouts in future.
 
Workout B (cutting version)

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

Romanian Deadlifts
Bar 8
40kg 5
52.5kg 5/5/5

OHP
Bar 8/8/8

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

CGBP
Bar 8
30kg 5
35kg 5/5/5

Ez bar curls
16kg 8
23.75kg 8/8/8

Cable crunches
33.75kg 20/20

Walked on the treadmill for 20 mins at a 10.5% incline.
 
Workout A (cutting version)

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

Bent over rows
Bar 8
30kg 5
45kg 5/5 - changed my grip to a supinated grip but the weight was too heavy.
40kg 5/5

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

Ez bar curls
16kg 8
23.75kg 8/8

Tricep extensions
21.25kg 8
26.25kg 8/8

Cable crunches
33.75kg 20/20

I feel like I need to drop the weight on my squats as I'm using my back too much. I can't wait finish cutting. It's frustrating that 50kg still feels heavy :(
 
Workout B (cutting version)

Squats
Bar 8
40kg 5
47.5kg 5/5/5

Romanian Deadlifts
Bar 8
40kg 5
52.5kg 5/5/5

OHP
Bar 8
25kg 5/5/5

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

CGBP
Bar 8
30kg 5
35kg 5/5/5

Ez bar curls
16kg 8
26kg 8/8/8

Cable crunches
36.25kg 20/17

I'll be doing some cardio tonight.
 
Workout A (cutting version)

Squats
Bar 8
37.5kg 5
47.5kg 5/5/5

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

Dumbbell press
12.5kg 8
17.5kg 5/5/5
20kg 5/5

Ez bar curls
16kg 8
26kg 8/8

Tricep extensions
21.25kg 8
28.75kg 8/8

Cable crunches
36.25kg 20/10/10

Pull-ups
BW 3/2/2

Face pulls
11.25kg 8/8/8

Walked on the treadmill for 20 mins at a 10.5% incline.
 
Workout B (cutting version)

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

Romanian Deadlifts
Bar 8
40kg 5
55kg 5/5/5

OHP
Bar 8
25kg 5/5/5

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

CGBP
Bar 8
30kg 5
37.5kg 5/5/5

dumbbell curls
10kg 8/8/8

Cable crunches
36.25kg 20/20

Felt good :D
 
Workout A (cutting version)

Squats
Bar 8
37.5kg 5
50kg 5/5/5

Bent over rows
Bar 8
32.5kg 5
42.5kg 5/5/5

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

Ez bar curls
16kg 8
26kg 8/7 - biceps pump was real :D

Tricep extensions
21.25kg 8
26.25kg 8/8

Cable crunches
36.25kg 15/15

Pull-ups
BW 3/2/2
 
Very nice that you're down to 178lbs. :D You're 1lb behind me, though I find it very interesting how you don't seem to plateau throughout your log. Unlike mine. Is this due to the fact it is weight training?

I've plateaued at least 4 weeks throughout my log, more so the last 3 weeks.
20 April 179.8
27 April 180.0
4 May 180.8
11 May 177.4
18 May 177.4
25 May 177.6

Hoping I can lose that last stone by the time I hit my year mark on July 19 for close to 5 stone lost.
 
V F said:
Very nice that you're down to 178lbs. :D You're 1lb behind me, though I find it very interesting how you don't seem to plateau throughout your log. Unlike mine. Is this due to the fact it is weight training?

I've plateaued at least 4 weeks throughout my log, more so the last 3 weeks.
20 April 179.8
27 April 180.0
4 May 180.8
11 May 177.4
18 May 177.4
25 May 177.6

Hoping I can lose that last stone by the time I hit my year mark on July 19 for close to 5 stone lost.
Click to expand...

Cheers. The weight training helps me to feel motivated. I feel awesome after coming back from the gym and can easily keep to my calories on gym days.

I've been using intermittent fasting to help lose the weight. I only eat between 12pm - 8pm so I basically skip breakfast. If I eat 1,900 calories daily, I lose two pounds a week. Splitting 1,900 calories between two meals and snacks is easy.

If I want to cheat (which I do) I just up my cardio for the week so I burn off the calories I've gone over by.

The way I'm eating at the moment is easily sustainable for me. I don't really feel like I'm dieting. That said, I can't wait until I finish so I can start putting on muscle :D
 
Workout B (cutting version)

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

Romanian Deadlifts
Bar 8
40kg 5
55kg 5/5/5

OHP
Bar 8
27.5kg 5/5/5

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

CGBP
Bar 8
30kg 5
37.5kg 5/5/5

Ez bar curls
16kg 8
26kg 8/8

Cable crunches
36.25kg 15/15

Face pulls
11.25kg 8/8/8

I was lacking energy this morning. I'm not sure if I need some caffeine before the workouts, particularly towards the end of the week.
 
I weighed in at 178 lbs this morning. I feel like my weight loss is slowing down slightly. I only did one session of cardio (yesterday) so I'll up my cardio this week and see how much the weight goes down next Sunday. If it doesn't drop by much I'll start dropping my calories as I've been 1,900 cals for months.
 
Workout A (cutting version)

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

Bent over rows
Bar 8
32.5kg 5
45kg 5/5/5

Bench press
Bar 8
30kg 5
40kg 5/5/5/5/5

Ez bar curls
16kg 8
26kg 8/7

Tricep extensions
21.25kg 8
26.25kg 8/8

Face pulls
11.25kg 8/8

Cable crunches
36.25kg 15/15

I felt terrible after leaving the gym, I'm really lacking energy at the moment. I'm going to eat at maintenance this week as my body feels like it needs a break :(
 
I've been eating at maintenance, well 500 cals more than I was on my cut, since Tuesday and feel so much better. I'm taking a diet break for 10 days and plan on getting as many carbs and fats in as I can :D

Workout B (cutting version)

Squats
Bar 8
30kg 5
35kg 4
40kg 3
45kg 2
50kg 2
55kg 5/5/5

OHP
Bar 8
25kg 5
27.5kg 5/5/5

Romanian Deadlifts
Bar 8
30kg 5
35kg 4
40kg 3
50kg 3
57.5kg 5/5/5

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

CGBP
Bar 8
30kg 5
37.5kg 5/5/5

Ez bar curls
16kg 8
26kg 8/7

Cable crunches
36.25kg 15/15

Face pulls
6.25kg 8
11.25kg 8/8

My goal for a while has been to finish a one plate squat for three working sets. I'm hoping I can get to 57.5kg on Sunday then possibly 60kg next week assuming I can gain a bit of strength while eating at maintenance.

I noticed my warm-up sets are nowhere near the time/amount other people do so I changed it up today adding more and the working sets felt better but I was in the gym for two hours :(

I feel knackered after that but awesome at the same time :D
 
Last edited:
Squats went the complete opposite of what I expected today :( I got to 57.5kg but I kept shifting the weight onto mid-foot. I can't say I ever keep the weight on my heels which is probably why I'm not progressing.

I de-loaded and plan to spend 10-20mins every day to improve my hip/ankle/hamstring flexibility.

Workout A (cutting version)

Squats
Bar 8
30kg 5
35kg 4
42.5kg 3
47.5kg 2
52.5kg 2
57.5kg 2
45kg 5/5/5

Bench press
Bar 8
30kg 5
35kg 4
42.5kg 5/5/5/5/5

Bent over rows
Bar 8
30kg 5
35kg 4
40kg 3
47.5kg 5/5/5

Barbell shrugs
Bar 8
30kg 8/8

Seated incline curls - these feel awesome
7.5kg 8
10kg 8/8/8

Tricep extensions
21.25kg 8
28.75kg 8/8

Face pulls
6.25kg 8
13.75kg 8/8/8

Cable crunches
36.25kg 15/15
 
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