Back to the gym after 9 years

Pull B

Deadlifts
Bar 8/8 - RDL
50kg 5
60kg 5
65kg 2
70kg 1
75kg 5/5/5

Pullups
BW 6/5/4/5

Lat Pulldown
45kg 8
65kg 10/10/10

Behind the back shrugs
Bar - 8
30kg 8
45kg 10/10/10

Seated Cable Rows
28.75kg 8
33.75kg 15/15/15

Face Pulls
11.25kg 20/20/20/20

Hammer Curls
10kg 8/8/8/8

Dumbbell Curls
10kg 8/8/8/8

I love deadlifts :D
 
Yeah I was feeling a little tired towards the end of my working sets. I've been doing a fair few working sets as I wanted to practice the movement as much as possible. I think I'll drop the volume of the working sets and increase my working sets in increments of 2.5kg instead (instead of 5kg).
 
Legs B

Squat
Bar 8/8
40kg 3
45kg 1
55kg 5/5/5
40kg 7

DBSS
5kg 10/10/10

Leg Press
65kg 8
82.5kg 12/12/12

Leg curls
35kg 10/10/10

Calf Raises
Bar - 8
40kg 12/12/12/12/12

Captains Chair Crunches
BW 10/10/10

I'm struggling with squats but I don't feel like I'm pushing hard enough. I haven't failed a rep yet so for next/future sessions I'm going to keep pushing until I fail a rep. My legs were like jelly after the DBSS :D
 
It's a mental thing. I'm tired after my sets but I don't feel like my legs are anywhere near failure. For example I did squats first yesterday, I went straight to DBSS with no problems. After DBSS I was hobbling across the gym to the leg press :D I don't think I should be that bad after squats but I think I should be showing more fatigue than I am now.

Like I said, I'm not stopping until I fail a rep :)
 
Push A

DB Press
10kg 8
15kg 5
25kg 5/5/5/5/5

OHP
Bar 5
30kg 8/8/7

Incline DB Press
15kg 12/12/12

Low Cable Fly
6.25kg 10/10/10

Mid Cable Fly
8.75kg 8/8
6.25kg 14

High Cable Fly
6.25kg 13/13/13

Triceps Pushdowns ss w/ Lateral Raises
26.25kg 11/11/11 / 4kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
12.5kg 12/12/11 / 4kg 15/15/15

Going up to 8.75kg on both sides of the cable flyes was too much. I'll keep the weight low and increase the reps to 15/20 until I can comfortably do 8 reps at a higher weight.
 
Pull A

BOR
Bar 8
40kg 5
50kg 3
57.5kg 5/5/5/5/5

Pullups
BW 5/4/4/4

Behind the back shrugs
Bar 8
45kg 11/11/11

Lat Pulldown
45kg 8
65kg 12/11/10

Seated Cable Rows
18.75kg 8
36.25kg 15/15/15

Face Pulls
11.25kg 20/20/20/20

Dumbbell Curls
10kg 8/8/8/8

Hammer Curls
10kg 8/8/8/8

I was going to deload on BOR after last week but 57.5kg felt a lot easier this week. Moving onto 1 plate next week :D
 
Legs A

Squat
Bar 8
40kg 5
45kg 1
55kg 5/5/5/3

RDLs
Bar 8
40kg 8
52.5kg 8/8/8

Leg Press
65kg 8
85kg 12/12/12

Leg curls
35kg 12/12/12

Calf Raises
Bar - 8
42.5kg 12/12/12/12/12

Cable crunches
41.25kg 15/15/10

Squats were crap again. It's got to be a form issue, my weight is shifting onto my right leg and I feel like I'm only using my right leg to push to get out of the hole. I'm going back to my initial plan of doing box squats and high volume squats.
 
Push B

OHP
Bar 8
30kg 5
40kg 5/5 - I had pain in my lower back while doing the last rep. I'm arching my back too much so I dropped to db shoulder press so my back was supported.
15kg db 8/8/8

Dumbbell Press
15kg 8
20kg 8/7/7

Decline Dumbbell Press
15kg 12/12/12

Low Cable Fly
6.25kg 10/10/9

Mid Cable Fly
6.25kg 14/14/13

High Cable Fly
6.25kg 13/13/13

Triceps Pushdowns ss w/ Lateral Raises
26.25kg 12/12/12 / 4kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
12.5kg 12/12/12 / 4kg 20/20/15

I feel like my lower back will be hurting tomorrow, it's aching now so I'll have to see if I do any deadlifts tomorrow. A quick google seems to suggest a weak core causes the back to arch. I feel like a weak core is also hampering my squats so I'll be focusing on that for the next couple of weeks.

On another note I feel like I'm being hampered by a lack of sleep. I go to the gym at 6:15am on Mon, Tues, Thurs, Fri and 7:15am on the weekends. If I get a bad nights sleep, I rarely catch up. I'm going to try going after work tomorrow to see how busy it is.
 
I took a day off yesterday as my lower back was feeling really tight. I went to the gym after work today and I shall not be going back at that time again. It was so busy I couldn't get near the free weights so I'll be going tomorrow morning instead.

I did some cardio though while I was there as I haven't run for a couple of weeks.
 
Pull B

Deadlifts
Bar 8/8 - RDL
50kg 5
60kg 3
70kg 5/5/5

Pullups
BW 5/4/4/4

Behind the back shrugs
Bar - 4 - my lower back started hurting so I switched to DB shrugs.
15kg 12/12/12

Lat Pulldown
45kg 8
65kg 12/10/10

Seated Cable Rows
28.75kg 8
36.25kg 16/16/16

Face Pulls
11.25kg 20/20/20/20

Hammer Curls
10kg 8/8/8/8

Dumbbell Curls
10kg 8/8/8/8


After a couple of days off my lower back still hurts if I lean back. I don't think deadlifts were the best idea this morning but I didn't have any pain while I was doing them.

I'm going to have a couple of weeks off squatting. I don't see how grinding reps at 50kg is helping me get passed this plateau. I'm going to work on strengthening my core and glutes. I'm also going to work on my flexibility to see if that'll help me get passed 55kg.
 
Legs B

Warm-up
Treadmill 10 mins

DBSS
5kg 12/12/10

Leg Press
65kg 8
85kg 12/10/10

Leg curls
35kg 12/12/12

Leg extensions
35kg 12/12/12

Seated Calf Raises (machine)
45kg 12/12/12/12/12

I wanted to do DB lunges but I thought this was too similar to DBSS. I thought my squats sucked because of my weak core but I've got some weak ass legs too :D Lots of work to do.
 
Push A

DB Press
15kg 8
25kg 5/5/5/4/3

DB shoulder press
10kg 8
15kg 8/8/8

Chest Press
35kg 8
55kg 8/8/6

Lateral Raises
5kg 20/20/20

Resistance band chest flyes
10kg 12/12/12

I've got today off so I went to the gym a bit later than I normally would and I won't be doing that again. It was so busy (3 people waiting for each bench etc) that I couldn't get anything done after my db shoulder press.

I'm hoping my failure on 25kg was due to me not going for a week or so.
 
Pull A

BOR
Bar 8
40kg 5
50kg 3
57.5kg 5/5/5/5/5

Pullups
BW 4/4/4/4

DB Shrugs
10kg 8
20kg 8/8/8

Lat Pulldown
45kg 8
65kg 12/10/8

Seated Cable Rows
36.25kg 15/15/15

Face Pulls
11.25kg 20/20/20/10

Dumbbell Curls
10kg 8/8/8/8

Hammer Curls
10kg 8/8/8/8
 
I do find 10kg easy and I should progress on it really but I'm trying to reduce my rest times so by the time I get to the 3rd/4th set of db curls (straight after hammer curls) I'm struggling with the last few reps.

How long is your rest time? If your struggling on your second set, add more rest time and more sets so you get the same volume in.

With the bench, you'll find your right side will catch up soon enough :)

Create a log on here, I've received loads of help and it makes it easier to track your workouts.
 
Legs A

RDLs
Bar 8
40kg 5
45kg 3
50kg 1
55kg 8/8/8

Barbell Lunges
Bar 8
40kg 8/8/8 (per leg)

Leg Press
65kg 8
85kg 12/12/12

Leg extensions
37.5kg 12/12/12 - I'll be increasing this more next week. It felt really easy.

Leg curls
37.5kg 12/12/12

Calf Raises
Bar - 8
42.5kg 12/12/12/12/12
 
Push B

DB Shoulder Press
10kg 8
20kg 5/5/5/4/3/3 - added an extra set to make up for the failed reps

Dumbbell Press
15kg 8
20kg 9/8/8

Decline Dumbbell Press
15kg 8/10/10/8

Low Cable Fly
6.25kg 8/8/8

Mid Cable Fly
6.25kg 12/12/12

High Cable Fly
6.25kg 12/12/12

Triceps Pushdowns ss w/ Lateral Raises
26.25kg 12/12/12 / 4kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
12.5kg 12/12/12 / 4kg 20/20/20

Captains Chair Crunches
BW 12/12/12

I've been trying out different core exercises but anything that causes my back to hyper-extend makes my back go very tight. I don't get any sharp pains but I still need to rest up before I can start planking etc again. I'm going to try some light weighted crunches tomorrow and I'll see how that goes.
 
Pull B

Deadlifts
Bar 8/8 - RDL
50kg 5/5/10

Pullups
BW 6/5/4/4

Lat Pulldown
45kg 8
65kg 12/10/8

DB Shrugs
17.5kg 12/12/12

Seated Cable Rows
28.75kg 8
36.25kg 16/16/16

Face Pulls
11.25kg 20/20/20/20

Hammer Curls
12.5 8/8
10kg 8/8

Dumbbell Curls
10kg 9/9/9/9

Weighed Cable Crunches
36.25kg 10/10

I kept deadlifts light today with the hope my back will be good by next week.
 
Push A

DB Press
10kg 8
15kg 5
25kg 5/5/5/5/5

Seated DB Shoulder Press
10kg 5
15kg 12/10/8

Incline DB Press
15kg 12/10/8/5

Pec Dec
35kg 8
55kg 12/12/12

Triceps Pushdowns ss w/ Lateral Raises
26.25kg 12/12/12 / 4kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
15kg 12/12/10 / 4kg 15/15/15

Since I've started this PPL routine my triceps seem a lot bigger - shame about everything else but one step at a time :D
 
Pull A

BOR
Bar 8
40kg 5
47.5kg 3
55kg 1
60kg 4 - wasn't happening
55kg 5/5/5/5

Pullups
BW 4/4/4/4

DB Shrugs
17.5kg 12/12/12

Lat Pulldown
45kg 5
65kg 12/10/10

Seated Cable Rows
36.25kg 17/17/17

Face Pulls
11.25kg 20/20/20/20

Hammer Curls
10kg 10/10/10/10

Dumbbell Curls
10kg 9/9/9/9
 
Legs

RDLs
Bar 8
40kg 5
47.5kg 3
52.5kg 1
57.5kg 8/8/8

Leg Press
65kg 5
90kg 12/12/12/12

Leg extensions
45kg 12/12/12

Leg curls
40kg 12/12/12

DB Walking Lunges
15kg 13/13/13

Calf Raises
Bar - 8
45kg 12/12/12/12/12

Weighed Crunches
36.25kg 15/15/15
 
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