Back to the gym after 9 years

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 :D
 
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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 :D

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 :D

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.
 
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.
 
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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 :D
 
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 :D

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.
 
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
 
They probably aren't affecting your other lifts, I'd be more concerned about your back resting in the time it's taking you to do shrugs. I prefer to hammer a muscle group at a time, and then move on to something new.
 
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?
 
Down to your 171 last Sunday. Nearly achieving my second target 168 but I think I'm going to settle for 154lbs as my stomach isn't where I want it, yet. If not I'll just keep going until my stomach/chest is taut with some muscle. Don't want to be a Rodney Trotter.

I'm one digit away from the safe zone for the visceral fat, 10. 1 - 9 the healthy zone and body fat down to 15% but want to get it lower.
 
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 :D
 
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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.

I had a medical at BUPA for health reasons and they checked all my levels in every aspect and they matched these!
So so happy. Love having all this info direct to my phone. On days my lbs aren’t dropping my body fat is, so its still a buzz!
Click to expand...

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.
 
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.
 
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