Back to the gym after 9 years

Kris_90 · 7 Oct 2016 at 08:19

Pull A

BOR
Bar 8
40kg 5
50kg 3
55kg 5/5/5/5/6

Pullups
BW 6/5/4/3

DB Shrugs
22.5kg 12/12/12

Lat Pulldown
45kg 5
67.5kg 10/10/10

Seated Cable Rows
38.75kg 15/15/15

Face Pulls
16.25kg 10/10/10/10

Hammer Curls
10kg 10/10/10/10

Dumbbell Curls
10kg 10/10/10/10

Captains Chair Crunches
BW 10/10/10/10

Kris_90 · 8 Oct 2016 at 10:08

Legs A

RDLs
Bar 8
40kg 5
50kg 3
60kg 1
62.5kg 8/8/8

Barbell Glute Bridges
60kg 8/8/8

Leg Press
65kg 8
120kg 12/12/12/10

Leg extensions
62.5kg 12/12/12

Leg curls
47.5kg 12/12/12

DB Calf Raises ss w/ Weighed Cable Crunches
25kg 12/12/12/12/12 / 38.75kg 15/15/15/15/15

Kris_90 · 9 Oct 2016 at 10:26

Push B

DB Shoulder Press
10kg 8
15kg 5
22.5kg 5/5/5/3/2
17.5kg 8

Dumbbell Press
10kg 8
15kg 5
22.5kg 8/7/6/3

Decline Dumbbell Press
20kg 10/8/10

Low Cable Fly
8.75kg 7
6.25kg 12/12

Mid Cable Fly
8.75kg 12/12/12

High Cable Fly
8.75kg 10/10/10

Triceps Pushdowns ss w/ Lateral Raises
33.75kg 9 - I went a weight higher and didn't realise

31.25kg 9/9 / 6kg 16/16/16

Overhead Triceps Extensions ss w/ Lateral Raises
17.5kg 11/11/11 / 6kg 15/15/15

Finished with 18 mins on the treadmill.

I'm trying to up the intensity as I don't feel my compounds are improving as they should be. I really ground out the last couple of sets on db shoulder press this morning. I'll continue pushing really hard and see if I improve next week.

On a more positive note, my triceps are getting stronger each session so I am doing something right

Kris_90 · 11 Oct 2016 at 12:09

Pull B

Deadlifts
Bar 8 - RDL
50kg 3
60kg 3
70kg 1
80kg 5/5/5 - my back felt a little tight on the first couple of reps, I think I'll warm up a bit more next week.

Pullups
BW 7/5/5/5 - PB

DB Shrugs
25kg 10/10/10

Lat Pulldown
67.5kg 10/12/10

Seated Cable Rows
18.75kg 8
41.25kg 12/12/12

Face Pulls
16.25kg 11/11/11/11

Hammer Curls
12.5kg 8/8/8/8

Seated Incline Curls
7.5kg 8/12/12/12

Captains Chair Crunches
BW 15/15/15

I struggled to get out of bed this morning but I'm glad I did. All my weights are going up and deadlifts felt really good

Kris_90 · 13 Oct 2016 at 11:24

Push A

DB Press
10kg 8
15kg 5
22.5kg 2
27.5kg 5/5/5/5/5

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

Incline DB Press
17.5kg 10/12/9

Low Cable Fly
6.25kg 13/13/13

Mid Cable Fly
8.75kg 12/12/10

High Cable Fly
8.75kg 11/11/10

Triceps Pushdowns ss w/ Lateral Raises
31.25kg 9/9/9 / 6kg 17/17/17

Overhead Triceps Extensions ss w/ Lateral Raises
17.5kg 12/12/12 / 6kg 13/13/13

27.5kg was easier than I thought it was going to be but everything after it suffered.

I'm putting on fat faster than I thought I would. I've been gaining at about 1.25lbs per week so I'm going to go on a 4-6 week cut. I haven't been very strict with my diet so it's not surprising.

Kris_90 · 13 Oct 2016 at 12:29

I know mate, I've hit my protein, fat and fibre goals every day it's just I've gone a bit over-board with the extra food to tip me into a surplus.

I'm a bit gutted as all my weights have been going up - I'm just hoping I don't lose any strength over the next couple of weeks.

Needless to say I've learnt my lesson

Kris_90 · 15 Oct 2016 at 10:29

Pull A

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

Pullups
BW 4/4/4/4

DB Shrugs
25kg 11/11/11

Face Pulls
16.25kg 8/8/8

Legs A

RDLs
Bar 8
40kg 5
50kg 3
62.5kg 8/8/6

Barbell Glute Bridges
60kg 8/8/8

Leg Press
75kg 8
120kg 12/12/12

Leg extensions
65kg 12/12/12

Leg curls
47.5kg 12/12/12

DB Calf Raises
27.5kg 12/12/12/12/12

Weighed Cable Crunches
41.25kg 15/15/15

I couldn't get to the gym yesterday so I did a shorter version of the pull workout I should have done yesterday.

Kris_90 · 16 Oct 2016 at 11:42

Push B

DB Shoulder Press
10kg 8
15kg 3
22.5kg 5/5/5/5/5

Dumbbell Press
10kg 8
15kg 5
22.5kg 8/7/8

Decline Dumbbell Press
20kg 10/9/10

Pec Dec
55kg 8/8/8

Triceps Pushdowns ss w/ Lateral Raises
31.25kg 10/10/10 / 6kg 18/18/18

Overhead Triceps Extensions ss w/ Lateral Raises
20kg 8/8/8 / 6kg 14/14/14

Finished with 25 mins on the treadmill.

I've lost 4lbs in the last 4 days (water weight) and the workouts are getting hard

Kris_90 · 17 Oct 2016 at 16:56

Pull B

Deadlifts
Bar 8 - RDL
50kg 5
60kg 3
75kg 1
85kg 5/5/5 - the weight is starting to feel heavy.

Pullups
BW 5/3/3/3

DB Shrugs
25kg 12/12/12

Lat Pulldown
67.5kg 8/8/6/P/4

Seated Cable Rows
21.25kg 8
41.25kg 13/13/13 - the forearm pump

Face Pulls
16.25kg 12/12/12/12

Hammer Curls
12.5kg 9/8/8

DB Curls
10kg 12/12/11/10

Weighed Cable Crunches
41.25kg 15/15/15

Deadlifts felt good but I may need to start decreasing my increments into 2.5kg. I've also got to work on engaging my lats every set/rep. The difference in reps is night and day when I can get them engaged

I went really slow with the pull-ups and lat pull down to concentrate on my form. I noticed I'm not going back to a dead hang on the pull-ups so I concentrated on that today. I'll start with negatives and see how that goes.

Kris_90 · 20 Oct 2016 at 12:22

Push A

DB Press
10kg 8
15kg 5
20kg 3
27.5kg 5/5/5/5/5

Seated DB Shoulder Press
10kg 5
15kg 12/10/9

Incline DB Press
20kg 5/6/5

Pec Dec
55kg 9/8/8

Triceps Pushdowns ss w/ Lateral Raises
31.25kg 10/10/10 / 7.5kg 8/8/8

Overhead Triceps Extensions ss w/ Lateral Raises
20kg 9/9/9 / 7.5kg 8/8/8

My sleep hasn't been very good this week, I only had about 5 hours last night so I didn't push for 30kg. I may try 30kg for triples next week as 5x5 will be too much.

Kris_90 · 22 Oct 2016 at 14:19

I've been constantly tired over the last week, looking back at this log I haven't had a deload week since June. In the past I've still gone to the gym but used 50% weights, this week I think I'll have the week off completely.

I'll get a couple of cardio sessions in to stop me feeling lazy tho

Kris_90 · 23 Oct 2016 at 11:53

I ran 5k this morning (with breaks) - them cardio gains

Kris_90 · 23 Oct 2016 at 15:01

Another 2-3 cardio sessions before I'm back on the weights so definitely RIP gains.

Kris_90 · 26 Oct 2016 at 12:26

I ran 4-5k this morning. I didn't get as many cardio sessions in as planned but I'm looking forward to getting back on the weights tomorrow

I'm going to change my PPL routine slightly. I want to add more compounds for shoulders and back (replacing isolations). I need both to grow as quickly as possible.

I think thinking adding OHP (once I fix my tight lats/posture), behind the back press etc for shoulders. Adding T-bar rows, one arm dumbbell rows, straight arm cable raises and chin-ups for back.

That may be too much volume while I'm cutting but I'll work on incorporating into my routine over the next couple of weeks.

Kris_90 · 27 Oct 2016 at 08:29

Pull A

BOR
Bar 8
40kg 5
50kg 3
55kg 5/5/5/5/5

Pullups
BW 4/3/3/3

DB Shrugs
25kg 11/11/11

Lat Pulldown
45kg 8
67.5kg 10/8/8

Seated Cable Rows
41.25kg 13/13/13

Face Pulls
16.25kg 11/11/11/11

Hammer Curls
12.5kg 8/8/8

Dumbbell Curls
12.5kg 8/8/8/8

Kris_90 · 27 Oct 2016 at 10:21

I didn't think they would be affecting any of my other lifts but i'll move them to the end - thanks.

Kris_90 · 27 Oct 2016 at 18:35

I didn't think of it like that thanks.

Kris_90 · 27 Oct 2016 at 19:10

I stopped at 171 I think. I went on a bulk to build some muscle but I wasn't very good with the diet and put on too much fat so I'm doing a small cut now. I weighed in at 178 this morning.

How's your weight loss going?

Kris_90 · 28 Oct 2016 at 11:31

Congrats - how do you measure your visceral fat?

Legs A

RDLs
Bar 8
40kg 5
50kg 3
62.5kg 8/8/8

Barbell Glute Bridges
62.5kg 10/10/10

Leg Press
75kg 8
120kg 12/12/12

Leg extensions
65kg 12/12/12 - concentrated on slower reps

DBSS
5kg 8/8/8

DB Calf Raises
27.5kg 12/12/12

Weighed Cable Crunches
41.25kg 15/15/15

I hate having to walk down the two flights of stairs to get out of the gym after DBSS

Kris_90 · 28 Oct 2016 at 17:44

I just ordered one. Although the body fat and muscle mass may not be accurate, it'll be good to track progress - cheers.