Back to the gym after 9 years

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
 
Is 10kg easy for you for hammer curls? The strength goes out of my arms after one set of 10. I find 7kg comfortable but I'm still a puny human 2 months into this.

Though I find it quite strange being right handed and my left is stronger than my right. I noticed this doing the bench press exercises everytime. Also really loving the chest/barbell/ab crunch exercises.
 
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
 
Push B

DB Shoulder Press
10kg 8
20kg 5/5/5/5/5

Dumbbell Press
15kg 5
20kg 9/8/8/8

Decline Dumbbell Press
15kg 12/12/12

Low Cable Fly
6.25kg 9/9/9

Mid Cable Fly
6.25kg 13/12/12

High Cable Fly
6.25kg 13/13/13

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 8/8/8 / 5kg 20/17/17

Overhead Triceps Extensions ss w/ Lateral Raises
15kg 12/12/12 / 5kg 15/15/15

Captains Chair Crunches
BW 12/12/12
 
Pull B

Deadlifts
Bar 8/8 - RDL
50kg 5
60kg 5/5/7

Pullups
BW 6/5/4/4

DB Shrugs
20kg 10/10/10

Lat Pulldown
65kg 8/8/8

Seated Cable Rows
18.75kg 8
36.25kg 17/17/17

Face Pulls
11.25kg 20/20/20/20

Hammer Curls
10kg 10/10/10/8

Cable Curls
13.75kg 21s/21s/21s

Captains Chair Crunches
BW 10/10/10
 
Push A

DB Press
10kg 8
15kg 5
25kg 6/5/5/5/5/5

Seated DB Shoulder Press
10kg 5
15kg 8/8/7/7

Incline DB Press
15kg 10/8/7/7

Low Cable Fly
6.25kg 10/10/10

Mid Cable Fly
6.25kg 14/14/14

High Cable Fly
6.25kg 14/14/14

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 9/9/9 / 5kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
17.5kg 8/8/8 / 5kg 20/17/10
 
Legs A

RDLs
Bar 8/8
40kg 5
50kg 3
55kg 1
60kg 8/8/8

Leg Press
65kg 8
95kg 12/12/12/12

Leg extensions
50kg 12/12/12

Leg curls
40kg 12/12/12

DB Walking Lunges
17.5kg 13/13/13

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

Weighed Crunches
36.25kg 15/15/15
 
Push B

DB Shoulder Press
10kg 8
15kg 5
20kg 5/5/5/5/4 - I tried 22kg to start with but that wasn't happening

Dumbbell Press
15kg 5
20kg 9/8/8/8

Decline Dumbbell Press
17.5kg 10/12/12

Low Cable Fly
6.25kg 10/10/10

Mid Cable Fly
6.25kg 15/15/15

High Cable Fly
6.25kg 15/15/15

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 10/10/10 / 5kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
15kg 12/12/12 / 5kg 15/15/15

My lower back was a little bit sore during the workout but it hasn't hurt for a while. I'll trying planking later on and see how that goes.

If it holds up I'll start on the road to strengthen my squat :D The plan is:

- Continuing to focus on glute exercises. RDLs are progressing nicely but I'll also be adding good mornings to leg day and see how that goes.

- Strengthen my core. I'll start by planking almost everyday, building up to side planks.

- Finally I'll be focusing on my hamstring and hip flexor flexibility. I'll be doing Limber 11 almost everyday as that's worked for me in the past.
 
Pull B

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

Pullups
BW 5/5/4/4

DB Shrugs
20kg 11/11/11

Lat Pulldown
65kg 12/12/10

Seated Cable Rows
18.75kg 8
36.25kg 18/18/18

Face Pulls
11.25kg 20/20/20/20

Hammer Curls
10kg 10/10/10/10

Dumbbell Curls
10kg 10/10/10/10

Captains Chair Crunches
BW 10/10/10

65kg deadlift felt heavy this morning, it's flown up in the past - my lack of sleep is showing.
 
Legs B

Good Mornings
Bar 4 - the bar kept digging into my spine so I stopped.

RDLs
Bar 8/8
40kg 5
50kg 3
55kg 1
62.5kg 8/8/8

Leg Press
65kg 8
100kg 12/12/12
80kg 12

Leg extensions
55kg 12/12/12

Leg curls
45kg 12/12/12

Calf Raises
45kg 12/12/12/12/12

Weighed Crunches ss w/ Captains Chair Crunches
36.25kg 15/15/15 / BW 10/10/10
 
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