Back to the gym after 9 years

Workout A (cutting version)

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

Paused reps bench press
Bar 8
30kg 5
40kg 5/5/5

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

Behind the back barbell shrugs
Bar 8
30kg 8/8

CGBP
Bar 8
30kg 8/8

Bicep curls
10kg 8
10kg 8

Face pulls
6.25kg 8
16.25kg 8/8

Cable crunches
38.75kg 15/15

A bit of a deload session as today is my last day of cutting. I'll be starting 5x5 on Monday :D
 
Workout B

Squats
Bar 8
30kg 5
42.5kg 5/5/5/5/5

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

OHP
Bar 5
25kg 3
30kg 5/5/5/5/5

Bent over row
Bar 8
30kg 3
40kg 5/5/5/5/5

CGBP
Bar 8
35kg 8/8/8

Seated incline curls
10kg 8/8/8

Cable crunches
38.75kg 10/10/10

Face pulls
6.25kg 8
11.25kg 15/15
 
Workout A

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

Dumbbell press
10kg 8
17kg 3
20kg 5/5/5/5/4 (I sort of superset these with my squat warm-up, I only had about 1 min rest between the 4th and 5th set)

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

Behind the back barbell shrugs
Bar 8
30kg 8/8/8

Seated incline curls
10kg 8/8/8

Tricep extensions
21.25kg 8
28.75kg 8/8/8

Cable crunches
38.75kg 10/10/10

My workouts are so much better now I'm out of a deficit.
 
Workout B

Squats
Bar 8
30kg 5
47.5kg 5/5/5/5/5

Deadlifts
RDL - Bar 8
52.5kg 5/5/5

OHP
Bar 5
25kg 3
32.5kg 5/5/5/5/5

Bent over row
Bar 8
30kg 3
40kg 5/5/5/5/5

CGBP
Bar 8
37.5kg 8/8/8

Seated incline curls
10kg 8/8/8

Cable crunches
38.75kg 10/10/10

Face pulls
6.25kg 8
11.25kg 15/15/15 - the burn :D

Everything felt easy, being out of a caloric deficit feels so good :D
 
Workout A

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

Bench press
Bar 8
30kg 5
40kg 3
45kg 5/5/5/5/5

Bent over rows
Bar 8
40kg 5
47.5kg 5/5/5/5/5

Behind the back barbell shrugs
Bar 8
32.5kg 8/8/8

Seated incline curls
10kg 8/8/8

Tricep extensions - using the rope instead of the bar
21.25kg 8/8/8

Cable crunches
38.75kg 10/10/10

Cable pull through
16.25kg 10/10

Face pulls
11.25kg 15/15/15
 
Workout B

Squats
Bar 8
30kg 5
52.5kg 5/5/5/5/5

Deadlifts
RDL - Bar 8
55kg 5/5/5

OHP
Bar 5
25kg 3
35kg 5/5/5/5/5

Bent over row
Bar 8
30kg 3
42.5kg 5/5/5/5/5

CGBP
Bar 8
37.5kg 8/8/6

Seated incline curls
10kg 8/8/8

Cable crunches
38.75kg 10/10/10

Face pulls
11.25kg 15/15/15
 
Workout A

Squats
Bar 8
40kg 5
55kg 5/5/5/5/5

Bench press
Bar 8
30kg 5
40kg 3
47.5kg 5/5/3 - my wrist started hurting so I switched to DB press.
17.5kg 5/5/5

Bent over rows
Bar 8
40kg 5
50kg 5/5/5/5/5

Behind the back barbell shrugs
Bar 8
35kg 8/8/8

Seated incline curls
12kg 6
10kg 8/8

Tricep extensions
28.75kg 8/8/8

Cable crunches
38.75kg 10/10/10

Face pulls
11.25kg 15/15/15

Today was the first time squatting in adipowers. My squat felt different, I'm not sure how my form was this morning. I'll see how it goes on Monday and may deload to correct incorrect form.

I'm also going to replace bench with DB press as I feel my chest working better with DBs.
 
Last edited:
I gained 1.5 lbs last week. A bit too much as I'm aiming for a 0.5 lb weekly gain but I did eat crap at least once a day for 4-5 days last week. I've upped my calories to 2,500 so I'll see how it goes next week.
 
Workout B

Chest supported machine row
35kg 8
55kg 5/5/5/5/5

OHP
Bar 8
35kg 5/5/5/5/5

Dumbbell press
10kg 8
17.5kg 5/5/5/5/5/5/5

Incline dumbbell curls
12.5kg 8/8/8

Seated incline curls
10kg 8/8/8

Tricep extensions ss w/ face pulls
21.25kg 8
28.75kg 8/8/8 / 11.25kg 15/15/15

Cable crunches
38.75kg 10/10/10

The top of my foot started hurting a couple of hours after I finished 10km on the crosstrainer yesterday. My foot hurts when I flex my toes up or walk for a couple of mins. It sounds like tendonitis so I didn't do any squats or deadlifts today.

Hopefully it'll be better by Wednesday.
 
Workout A

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

Incline dumbbell curls
15kg 8/8/8

Bent over rows
Bar 8
40kg 5
52.5kg 5/5/5/5/5

Behind the back barbell shrugs
Bar 8
37.5kg 8/8/8

Tricep extensions ss w/ face pulls
21.25kg 8
28.75kg 8/8/8 / 11.25kg 15/15/15

Dumbbell curls
10kg 8
10kg 8 - hammer curls
10kg 8
10kg 8 - hammer curls

Cable crunches
38.75kg 10/10/10


My foot still hurts so no legs again today but hopefully that'll help make some chest gainz :D The bench was being used so I did some dumbbell curls with alternating hammer curls - the bicep pump :D
 
Workout B

Dumbbell press
15kg 8
22.5kg 5/5/5/5/5

Incline dumbbell press
15kg 8/8/8

Dumbbell shoulder press
10kg 8
12.5kg 8
15kg 5/5/5/5/5

Bent over rows
Bar 8
40kg 5
47.5kg 5/5/5/5/5

Tricep extensions ss w/ face pulls
21.25kg 8
28.75kg 8/8/8 / 11.25kg 15/15/15

Chest flies
35kg 8
55kg 8/8/8

Foot still hurting so no legs again. I'll treat this week as a leg deload as I'm doing squats/deadlifts Monday regardless of the pain :D
 
I'm not sure what I going on with my weight. I seemed to gain 1.5-2 lbs last week eating approximately 2,400 cals per day. I weighted this morning and I lost about 1 lb since last week eating an extra 100-150 cals per day.

I'm assuming it's water retention as I started taking creatine two weeks ago but I assumed I would retain more water as the weeks went on. Anyway I've increased my calories by a further 100 today and will continue on 2,600 cals for the next week.

My foot feels way better today so I'll be in the gym first thing in the morning to squat :D
 
Workout A

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

Dumbbell press
15kg 8
22.5kg 5/5/5/5/5

Bent over rows
Bar 8
40kg 5
50kg 5/5/5/5/5

Behind the back barbell shrugs
Bar 8
37.5kg 8/8/8

Seated incline curls
10kg 8/8/8

Tricep extensions
21.25kg 8
28.75kg 8/8/8

Cable crunches
41.25kg 10/10/10

Face pulls
11.25kg 15/15/15

The free-weight area was empty this morning so I go the chance to record my squat. I've been squatting too deep which is causing me to lose my balance. Moar squat work to do :D

I dropped a further 1/4 lb yesterday even though I ate at least 2,800 cals. I shall make up for the lack of weight gain by eating lots today :D
 
Last edited:
Workout B

Squats
Bar 8
40kg 5
45kg 3
52.5kg 5/5/5/5/5

Deadlifts
RDL - Bar 8
55kg 5/5/5

OHP
Bar 5
25kg 3
37.5kg 5/5/5/5/5

Bent over row
Bar 8
40kg 4
47.5kg 5/5/5/5/5

Seated incline curls
10kg 8/8/8

Tricep extensions
21.25kg 8
28.75kg 8/8/8

Cable crunches
41.25kg 10/10/10

Face pulls
11.25kg 15/15/15

Squats didn't feel too good this morning. I kept losing tightness after the first/second rep - more work to do.
 
Workout A

Squats
Bar 5
40kg 5
45kg 3
55kg 5/5/5/4
45kg 5

Dumbbell press
15kg 8
25kg 5
22.5kg 5/5/5/5

Bent over rows
Bar 8
40kg 5
52.5kg 5/5/5/5/5

Behind the back barbell shrugs
Bar 8
40kg 8/8/8

Seated incline curls
10kg 8/8/8

Tricep extensions
21.25kg 8
28.75kg 8/8/8

Cable crunches
41.25kg 10/10/10

Squats were terrible this morning. The bottom of the squat doesn't feel right, I'm losing tightness and my balance is shifting forward. I'm going to deload and do box squats (using a bench) and pause squats for a couple of weeks. Hopefully that'll help as I don't really know what the problem is.
 
Workout B

Box squats (using a bench)
Bar 8
30kg 5
40kg 5
45kg 5/5/5/5/5

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

OHP
Bar 5
30kg 4
40kg 5 - I got 5 reps but there was no way I was doing 5 sets
37.5kg 5/5/5/5

Bent over row
Bar 8
40kg 5
50kg 5/5/5/5/5

Dumbbell press
15kg 8
22.5kg 5/5/5

Incline dumbbell press
15kg 8/8/8

Seated incline curls
10kg 8/8/8

Pec dec
35kg 8
55kg 8/8/8

Tricep extensions
21.25kg 8
26.25kg 8/8/8

Cable crunches
41.25kg 10/10/10

Face pulls
11.25kg 15/15/15

I've found the problem with my squats. I don't think my glutes are activating, I felt my my quads taking over and my balance shift while doing box squats this morning.

I started increasing the weight on deadlifts this morning as I feel my form is good. I'll add RDLs to my non-deadlift days and hopefully that'll help strength my glutes.

I'll also widen my squat stance to see if that works.
 
Kris_90 said:
I'll add RDLs to my non-deadlift days and hopefully that'll help strength my glutes.

I'll also widen my squat stance to see if that works.
Click to expand...

RDL's, good mornings and wide stance low bar squats (wide but not Westside wide) worked wonders for my glutes. Add in the RDL's first before changing your squat stance as by keeping the same squat since that you currently use will allow you to refine your technique to what works for you.
 
I tried low bar squats but my rear delts weren't big enough to create the 'shelf' so the bar kept sliding down my back. I think low bar is the best style for my frame (long legs) but I got to work on those rear delts :D

I'll give good mornings a try - cheers.
 
Workout A

Squats
Bar 8 - box squats
40kg 5 - box squats
47.5kg 5/5/5/5/5 - first set were box squats

RDLs
Bar 8
40kg 8/8/8

Dumbbell press
15kg 8
22.5kg 5/5/5/5/5

Bent over rows
Bar 8
40kg 5
55kg 5/5/5/5/5

Behind the back barbell shrugs
Bar 8
42.5kg 8/8/8

Seated incline curls
10kg 8/8/8

Tricep extensions ss w/ face pulls
21.25kg 8
26.25kg 8/8/8 / 11.25kg 15/15/15

Cable crunches
41.25kg 10/10/10

A wide squat stance seems to have fixed the problem. It feels more comfortable and I get the bounce at the bottom of the squat which I wasn't getting with a narrow stance. I'll continue with the RDLs, I didn't go too heavy with them this morning as my hamstrings are still sore from Saturday.
 
Workout B

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

Deadlifts
RDL - Bar 8
50kg 5
65kg 5/5/5

OHP
Bar 5
30kg 4
40kg 5
37.5kg 5/5/5/5

Bent over row
Bar 8
40kg 5
50kg 5/5/5/5/5

Dumbbell press
15kg 8
22.5kg 5/5/5

Seated incline curls
10kg 8/8/8

Tricep extensions ss w/ face pulls
21.25kg 8
26.25kg 8/8/8 / 11.25kg 15/15/15

Cable crunches
41.25kg 10/10/10

40kg OHP is just out of reach. I can do the first set but I'm really grinding the 3rd-5th reps. Everything else felt awesome :D
 
You must log in or register to reply here.
Back
Top Bottom