Back to the gym after 9 years

Push A

DB Press
10kg 8
15kg 5
27.5kg 5/3
25kg 5/4/4

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

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

Pec Dec
35kg 8
57.5kg 12/12/12

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 11/11/11 / 5kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
17.5kg 9/9/9 / 5kg 15/15/15
 
I couldn't go to the gym yesterday so I did the majority of yesterday's workout today.

Pull/Legs A

BOR
Bar 8
40kg 5
45kg 3
50kg 1
55kg 5/5/5/5/9

Pullups
BW 4/4/4/4

DB Shrugs
20kg 10/10/12

Face pulls
13.75kg 15/15/15/15

Hammer Curls
10kg 12/10/10/10

Incline Dumbbell Curls
7.5kg 8/8/8/8

Good Mornings
Bar 8
30kg - 4 - again same problem, I tried a very narrow grip but I don't think my rear delts are big enough.

RDLs
Bar 8
40kg 5
50kg 3
60kg 1
65kg 8/8/6 - my grip gave out

Leg Press
65kg 8
105kg 12/12/12/12

Leg extensions
57.5kg 12/12/12

Leg curls
47.5kg 12/12/12

DB Walking Lunges
17.5kg 13/13

Calf Raises
45kg 12/12/12/
 
Push B

OHP
Bar 8
30kg 6/5/5/5/7 - my lower back felt tight so I didn't push too hard, I'll probably go back to DB for next week.

Dumbbell Press
15kg 5
20kg 12/10/12

Decline Dumbbell Press
17.5kg 12/12/12

Low Cable Fly
6.25kg 11/11/11

Mid Cable Fly
6.25kg 16/16/16

High Cable Fly
6.25kg 16/16/16

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 12/12/12 / 5kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
17.5kg 10/10/10 / 5kg 15/15/15

Finished with a 15 minute run on the treadmill.
 
Pull B

Deadlifts
Bar 8 - RDL
50kg 5
65kg 3
70kg 5/5/5

Pullups
BW 5/4/5/4

DB Shrugs
20kg 12/12/12

Lat Pulldown
65kg 10/10/10

Seated Cable Rows
18.75kg 8
38.75kg 12/12/12

Face Pulls
13.75kg 15/15/15/15

Hammer Curls
10kg 10/10/10/10

Dumbbell Curls
10kg 10/10/10/10
 
Push A

DB Press
10kg 8
15kg 5
25kg 5/5/5/4/4/3

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

Incline DB Press
15kg 12/12/10

Pec Dec
35kg 8
57.5kg 8/8/8

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 12/12/12 / 5kg 20/20/20

I've only had about 6 hours sleep per night over the last couple of days. I really felt it this morning. I was hoping to get 3 sets at 27.5kg dbs but 25kg felt really heavy :(
 
Pull A

BOR
Bar 8
40kg 5
45kg 3
52.5kg 2
57.5kg 5/5/5/5/6

Pullups
BW 4/4/4/3

DB Shrugs
22.5kg 9/9/9

Lat Pulldown
45kg 5
65kg 12/12/11

Seated Cable Rows
38.75kg 14/14/14

Face Pulls
13.75kg 16/16/16/16

Hammer Curls
10kg 11/11/11/11

Dumbbell Curls
10kg 10/10/10/10

Captains Chair Crunches
BW 10/10/10/10
 
Legs A

RDLs
Bar 8
40kg 5
50kg 3
60kg 1
65kg 8/8/9

Leg Press
65kg 8
110kg 12/12/12/12

Leg extensions
60kg 12/12/12

Leg curls
45kg 12/12/12

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

Weighed Cable Crunches
36.25kg 15/16/15/15
 
Push B

DB Shoulder Press
10kg 8
15kg 5
20kg 5/5/5/5/5

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

Chest Dips
BW 4/4/4

Decline Dumbbell Press
20kg 10/10/8

Low Cable Fly
6.25kg 12/12/12

Mid Cable Fly
6.25kg 17/17/17

High Cable Fly
6.25kg 17/17/17

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 12/12/12 / 5kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
17.5kg 9/9/9 / 5kg 15/15/15

Finished with 15 mins on the treadmill.

I'm not sure about the dips, I was leaning forward and my head was down but my collar bone didn't like it. I'll give them another go next week.
 
Pull B

Deadlifts
Bar 8 - RDL
50kg 5
65kg 3
70kg 1
75kg 5/5/5

Pullups
BW 5/5/4/3

DB Shrugs
22.5kg 10/10/10

Lat Pulldown
67.5kg 8/10/10

Seated Cable Rows
18.75kg 8
38.75kg 15/15/15

Face Pulls
13.75kg 17/17/17/17

Hammer Curls
10kg 11/11/11/11

Dumbbell Curls
10kg 11/11/11/11

Captains Chair Crunches
BW 10/10/10/10

I tried a narrower stance for deadlifts today, it allowed my hands to grip the bar at shoulder width. It resulted in my back/core etc feeling really tight (in a good way) :D
 
Legs B

RDLs
Bar 8
40kg 5
47.5kg 3
55kg 1
60kg 8/8/8

Leg Press
65kg 8
115kg 12/12/12/12

Leg extensions
62.5kg 12/12/12

Leg curls
47.5kg 10/10/10

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

Weighed Cable Crunches
36.25kg 15/15/15/15/15
 
Push A

DB Press
10kg 8
15kg 5
27.5kg 5/4
25kg 5/5/5/

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

Incline DB Press
15kg 12/12/12

High Cable Fly
8.75kg 14/12/10

Triceps Pushdowns ss w/ Lateral Raises
31.25kg 8/8/8 / 6kg 15/15/15

Overhead Triceps Extensions ss w/ Lateral Raises
17.5kg 10/10/10 / 6kg 10/10/10
 
I forgot to mention this morning I had to rush to Uni (same tomorrow) so I couldn't grind out a few triples with the 27.5kg dbs. I'll add more volume to chest on Sunday.

Also the pec dec machine was being used so I did some high cable flyes instead. The chest pump I get from them is awesome :D
 
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
 
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
 
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 :D
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 :D
 
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 :D

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 :D
 
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.
 
Bulking is not an excuse to be lapse on your diet. It's more important than ever to be making sure you're getting your protein requirements, and then just a bit extra on top to push you in to a calorie surplus.

This can be as much as a jacket potato for some people, or a giant cookie a day.
 
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 :D
 
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.
 
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