Back to the gym after 9 years

Push A

DB Press
10kg 8
15kg 5
22.5kg 3
27.5kg 4/4/F
20kg 8/8/8

Seated DB Shoulder Press
10kg 5
15kg 12/9/8

Incline DB Press
17.5kg 8/7/5

Low Cable Fly
6.25kg 12/12/12

Mid Cable Fly
6.25kg 12/12/12

High Cable Fly
6.25kg 12/12/12


Triceps Pushdowns ss w/ Single arm Lateral Raises
28.75kg 12/12/12 / 6kg 13/13/13

30 mins walking at an incline.

I hate cutting when I have sessions like that. From the first 10kg weight I picked up it felt heavy. It was like my CNS hadn't woken up. It just got worse from there.

I'll put it down to the first push day after a deload - hopefully its better next week.
 
Pull B

Deadlifts
Bar 8/8 - RDL
50kg 5
60kg 3
70kg 1
75kg 5/5/5

Pullups
BW 5/4/3/3

Lat Pulldown
67.5kg 8/8/8

Seated Cable Rows
21.25kg 8
41.25kg 13/13/13

Face Pulls
16.25kg 12/12/12/12

DB Shrugs
25kg 12/12/12

Hammer Curls
10kg 12/12/12

DB Curls
10kg 9/9/9/9

Weighed Cable Crunches
41.25kg 15/15/15

I dropped 10kg from the deadlift as I didn't want to mess up the rest of the work out (a la yesterday). I'll work back up to 85kg in the next two weeks.

I did a fair bit of research yesterday and I think I'm looking and approaching the cut and bulk cycle wrong. I trained for a year on a cut and was disappointed when my lifts wouldn't move for weeks/months. I should have been happy that my lifts weren't going down.

Similar when I was bulking, I should have approached it by going ham in the gym and build as much muscle as possible, using the extra calories to recover etc. I didn't change my training much from when I was cutting.

I'm only cutting for a couple of weeks but I'm going to use the mind set of maintaining what muscle I've got i.e. don't try to increase the weight when it's a real struggle to finish my working sets etc.

Needless to say, lesson learnt and I'll be embracing the winter bulk in a couple of weeks :D
 
Push B

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

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

Decline Dumbbell Press
20kg 10/10/10

Pec Dec
55kg 8/8/8

Triceps Pushdowns ss w/ Single arm Lateral Raises
28.75kg 12/12/12 / 5kg 15/15/15

30 mins running/walking on an incline.

Also I actually felt my chest working this morning :D
 
Last edited:
V F said:
I had been looking for accurate scales start of September then came across scales with these so called sensors. How accurate they are I do not know but thought it was interesting reading what one reviewer said.



That and the fact I like it logs every detail and lists graphs. For £49.99 I thought why not.

Body Water: 62.2%
Body Fat: 15.0%
Bone: 6.2lb
BMI 25.4
Visceral Fat: 10
BMR: 2161.0kcal
Muscle Mass 122.8lb
Weight 171.8lb

http://www.techaddicts.uk/unboxing/lumsing-smart-body-analyzer-bluetooth-digital-scale-unboxing/

Also down to 32" waist jeans 29" leg. Haven't been 32" since I was in my mid/late teens. Was originally 38" July last year. Even 40" many years ago.
Click to expand...

The scale weighs me at 4lbs heavier than the scale I've been using for years but this will let me track my weight more accurately.

Body Water: 63.5%
Body Fat: 13.3%
Bone: 6.4lb
BMI 24.7
Visceral Fat: 8
BMR: 2327.0kcal
Muscle Mass 130.1lb
Weight 180.4lb

Thanks for mentioning it :D

Edit: I forgot to mention, I'm definitely not at 13.3% bodyfat, I estimate about 17% so it's not too far off.
 
Last edited:
Today's reading said I'd lost 1.2lbs overnight and 0.4lbs was muscle.

I may have to use both scales for the time being to make sure the lumsing is accurate.

For the log: im going to increase my cardio faster than planned as I want to go quite aggressive with my cut because it's only going to last 6 weeks.
 
It's on tiles and it's showing the same results as yesterday - it might be right.

I ran for 15 mins and walked on an incline for 15mins this morning.
 
Pull A

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

Pullups
BW 3/3/3
BW 3/3/3
BW 3/3/2

Seated Cable Rows
41.25kg 13/13/13

Face Pulls
16.25kg 12/12/12/12

Hammer Curls
10kg 12/12/12

Dumbbell Curls
10kg 9/9/9/9

I didn't do lat pulldowns as I think I did enough on the pull ups. I'm trying to improve the number of pullups I can do by doing 3 cluster sets. I'm resting 3 mins between each cluster and doing 3 sets of 3 within each cluster with a 40 second rest.

I forgot to do shrugs.
 
Legs A

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

Barbell Glute Bridges
62.5kg 8/8/8

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

Leg extensions
65kg 12/12/12

DBSS
5kg 8/8/8

Didn't get a chance to do hamstring curls as I've got to get to Uni by 9 but DBSS felt good :D
 
Push A

DB Press
10kg 6
17.5kg 3
22.5kg 3
27.5kg 3/4/3/4/3 - really had to grind out 3 reps so I added some volume
20kg 8/8/8

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

Incline DB Press
17.5kg 8/6/6

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

Triceps Pushdowns ss w/ Single Arm Lateral Raises
28.75kg 10/10/10 / 5kg 15/15/15

Cardio:
12 mins on the rowing machine and 23 mins walking at an incline.

I've fixed my scales and got some good consistent results this week.

Reading this morning:

Body Water: 64.6%
Body Fat: 11.8%
Bone: 6.2lb
BMI 23.9
Visceral Fat: 7
BMR: 2322.0kcal
Muscle Mass 127.7lb
Weight 174.8lb

Hopefully I'll be able to keep this rate up for the next 2-3 weeks.
 
GSVBagpuss said:
Massive delts inbound!!
Click to expand...

I wish :p

Pull B

Deadlifts
Bar 8/8 - RDL
50kg 5
60kg 2
70kg 2
80kg 5/5/5

Pullups
BW 3/3/3
BW 3/3/3
BW 3/3/3

Seated Cable Rows
21.25kg 8
41.25kg 13/13/13

Face Pulls
16.25kg 12/12/12/12

DB Shrugs
25kg 12/12/12

Hammer Curls
10kg 12/10/10/10

DB Curls
10kg 9/9/9/9

Weighed Cable Crunches
41.25kg 15/15/15

Cardio
30 minute run on the treadmill.
 
Push B

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

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

Incline Dumbbell Press
15kg 10/10/10

Pec Dec
55kg 8/8/8

Triceps Pushdowns ss w/ Single arm Lateral Raises
28.75kg 12/12/12 / 5kg 15/15/15

Captains Chair Crunches
BW 15/15/15 - supersetted with the above.

I don't understand what happened with the shoulder press. I managed the first three sets easy with two minutess rest between each set. I took three minutes between the third and fourth set and could only manage two reps :confused:

I hurt my shoulder on the final set of lat raises but luckily I don't think it's too bad. It feels like a knot in my shoulder and not impingement etc. I stretched my rear delts afterwards and it got better instantly. I may find some yoga for shoulders later to make sure all the tension is gone.
 
I've been cutting for four weeks and had great results but I've accepted I'm not going to cut to 10% bf before Christmas therefore I'm going to embrace the winter bulk :D

I've learned my lesson, I'll keep calories at TDEE + 250-300 to minimise fat gain.
 
Pull A

BOR
Bar 8
40kg 5
45kg 3
52.5kg 2
57.5kg 5/5/5/5/5

Pullups
BW 3/3/3
BW 3/3/3
BW 3/3/2

Lat Pulldown
45kg 5
67.5kg 8/8/8

Seated Cable Rows
41.25kg 13/13/13

Face Pulls
16.25kg 12/12/12/12

Hammer Curls
10kg 8/8/8/8

Bicep curls (machine)
11.25kg 21s

I forgot to do shrugs again - I'll do them tomorrow.

I want to improve my recovery times so I'll be using 2 mins for compounds and 1 min for isolations'.
 
Legs A

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

Squats
Bar 8
40kg 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

Shrugs
25kg 12/12/12 - superset with the above

Calf raises ss w/ captains chair crunches
27.5kg 12/11/11 / BW 10/10/10

I don't know what it is about squats I just don't like them :(
 
Push A

DB Press
15kg 5
22.5 3
27.5kg 4/4/3/3/2 - I'm expecting to get 5x5 next week
20kg 8/8/8

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

Decline DB Press
20kg 8/8/8

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/ Single Arm Lateral Raises
28.75kg 12/12/12 / 5kg 15/15/15

Overhead Triceps Extensions ss w/ Single Arm Lateral Raises
15kg 12/12/12 / 5kg 10/10/10

Weighed Cable Crunches
41.25kg 15/15/15

I've been using GSVBagpuss' rest times of 2 mins for compound and 1 min for isolations. I'm struggling towards the end of the workouts (the supersets killed me :D) but hopefully my endurance will catch-up soon.
 
Pull B

Deadlifts
Bar 8/8 - RDL
60kg 5
70kg 3
85kg 5/5/5

Pullups
BW 3/3/3
BW 3/3/3
BW 3/3/2 (any failed reps are replaced with negatives)

Lat Pulldown
45kg 6
67.5kg 8/8/8

Cable Pullovers
11.25kg 5
21.25kg 8/8/8

Seated Cable Rows
21.25kg 8
41.25kg 14/14/14

Face Pulls
16.25kg 13/13/13/13

DB Shrugs
25kg 12/12/12

Hammer Curls
10kg 12/12/12/12

DB Curls
10kg 9/9/9/9

Plank
BW 40s/40s/40s

Cardio
25 minute incline walk on the treadmill.

I expected my lifts to drop for a bit while I'm decreasing my rest times but with the exception of pull-ups I didn't noticed any extra fatigue today :D
 
Legs B

RDLs
Bar 8
40kg 5
50kg 3
62.5kg 9/9/9

Barbell Glute Bridges
62.5kg 11/11/11

Leg Press
75kg 8
125kg 12/12/12/12

Leg extensions
55kg 12/12/12 - dropped the weight and concentrated on slower movement.

Leg curls
40kg 12/12/12

DB Walking Lunges
15kg 8/8/8

Calf raises ss w/ captains chair crunches
27.5kg 12/12/12/12/12 / BW 10/10/10/10/10

I think I may add DBSS after walking lunges for the next leg session.
 
Push B

DB Shoulder Press
10kg 5
15kg 3
22.5kg 5/5/5/4/5

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

Decline Dumbbell Press
20kg 8/7/6

Low Cable Fly
6.25kg 9/9/9

Mid Cable Fly
6.25kg 13/13/13

High Cable Fly
6.25kg 13/13/13

Triceps Pushdowns ss w/ Single arm Lateral Raises
31.25kg 8/8/8 / 5kg 15/15/15

Overhead Triceps Extensions ss w/ Single Arm Lateral Raises
17.5kg 9/8/8 / 5kg 10/10/10
 
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