Back to the gym after 9 years

Leg Day

Squats
50kg 5/5/5/5/5

Snatch RDLs
60kg 8/8/8

Leg Extensions
65kg 10/10/10/10/10

Seated Leg Press
105kg 12/12/12

Seated Calf Raises
57.5kg 15/15/15/15

A quick session with 1 min rest for everything but squats. I'm hoping to start training upper body again in a couple of days.
 
Leg Day

Squats
30kg 5
40kg 5
52.5kg 5/5/5/5/5

Rack Pulls
50kg 5
60kg 5
90kg 5/5/5/5/5

Seated Leg Press
135kg 8/8/8

Leg Extensions
67.5kg 10/10/10/10/10/10 - last 3 sets were supersetted with hamstring curls

Hamstring Curls
47.5kg 12/12/12

Seated Calf Raises
57.5kg 15/15/15

Squats felt good this morning :)
 
Leg Day

Squats
30kg 5
40kg 5
50kg 5
55kg 5/5/5/5/5

Paused Squats
40kg 3/3/3

Leg Extensions
70kg 10/10/10/10/10

Hamstring Curls superset with calves
47.5kg 12/12/12

Seated Calf Raises
57.5kg 15/15/15

I started keto on Saturday. As I can't train my upper body for a couple of weeks I might as well cut. I haven't tried keto before so far so good :)
 
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Leg Day

Squats
30kg 5
40kg 5
50kg 5
57.5kg 5/5/5/5/5

Snatch RDLs
50kg 8/8/8

Leg Extensions
72.5kg 10/10/10/10/10

Hamstring Curls superset with calves
47.5kg 12/12/12

Seated Calf Raises
60kg 15/15/15/15

More work to do on squat form. I was leaning forward too much on the ascent so I was probably doing more of a good morning during the last couple of reps.

I need to work on:

- Keeping my chest up
- Keeping the weight on the middle of my feet
- Push with my heels & squeeze my glutes

I'm going to train my back tomorrow and see how that goes, my shoulder is feeling a lot better so I'm hoping to train chest on Fri :cool:
 
Back day

Deadlifts
50kg 5
60kg 3
70kg 1
75kg 7+/4/6+/4
77.5kg 6+/4
82.5kg 4+

Bent Over Row
32.5kg 13+
37.5kg 8/7/5 EMOM

Cable Pullovers
18.75kg 9/9/9

I planned on keeping it light (for me) but deadlifts felt awesome so I carried on my program. I kept the accessories to a minimum and didn't push too hard on the AMRAP sets but overall it felt like a good workout :D
 
A quick chest session

DB Bench
20kg 5/5/5/5/5

Mid Cable Fly
6.25kg 15/15/10

High Cable Fly
6.25kg 15/10/10

HIIT cardio for 30mins after.

My shoulder didn't like the warm up sets but was fine for the working sets. I'm still going to take it easy for the next week or two.
 
Leg Day

Paused Squats - 5 second pause
30kg 5
40kg 8/8/8/8

Seated Leg Press
135kg 8/8/8

Leg Extensions
70kg 10/10/10

Hamstring Curls - superset with calves
50kg 8/8/8

Seated Calf Raises
60kg 15/15/15

Face pulls
11.25 10/10/10 - light to start working my shoulders again

Loads of rotator cuff exercises.

The paused squats were a lot harder than I was anticipating but I guess holding your breath for 7-8 seconds per rep isn't easy :D
 
Chest

DB Bench
22.5kg 5/5/5/5/5

Mid Cable Fly
6.25kg 12/12/12

High Cable Fly
6.25kg 12/12/12

HIIT cardio for 30mins after.

Keto update - I'm down 5lbs after a week - it's mostly water but being able to cut on 2,600 cals per day feels good :D
 
W3 D2 - Back, Abs & Triceps

Rack Pull
70kg 6/6/6/6/6
75kg 5/5
80kg 10

1 Arm DB Row
17.5kg 11
15kg 8/8/7/7/6/6/4

Pullups
BW 1 - my shoulder didn't like these

Cable Pullovers
20g 9/8/8

Lat Pulldowns
65kg 6/7/7

Weighed Cable Crunches
33.75kg 15/15/15

Captains Chair Crunches
BW 15/15/15

I'm going to do some planks and ab rollouts tonight.
 
Yeah you've made awesome progress. I agree lifting weights really helps but on the downside, it's hard to make progress when your in a caloric deficit.

Keto update: I'm not doing keto anymore. I was craving carbs so bad last night I felt like a heroin addict. I'm not going through that again, I was making great progress just reducing my calories so I'll continue doing that.
 
W3 D3 - Shoulders & Legs

Squats
52.5kg 5+/4/4
57.5kg 4/4/4

Strict OHP
20kg 8/8/8

Seated Leg Press
135kg 8/8/8

Leg Extensions
72.5kg 10/10/10

Hamstring Curls
52.5kg 10/10/10

Facepulls
11.25kg 15/15/15/15

Goblet Squats
20kg 8/8/8

I'll do some cardio and core work tonight.

Squats were harder than they should have been, I'll continue with my core work to hopefully see an improvement. On a better note, I could do OHP with no pain this morning. I'll ramp up the weight slowly and add some light lat raises next shoulder day.
 
W3 D4 - Chest & Bi's

DB Bench
17.5kg 8/8/8/8
22.5kg 6/6
25kg 6+

Mid Cable Fly
6.25kg 13/13/13

High Cable Fly
6.25kg 13/13/13

Barbell Curls
20kg 8/8/8/8

Pallof Press (each side)
11.25kg 15/15/15

Unilateral farmers walks
30kg 2/2/2 - 1 rep = about 15 meters

Captains Chair Crunches
BW 15/15/15

Felt good to use heavier weight (albeit not as much as I would like) on chest this morning and finally train biceps again :D
 
W3 D5 - Back

Deadlifts
50kg 5
60kg 3
70kg 1
77.5kg 6+/3/6+/3
82.5kg 6+/3/5+
87.5kg 5+ - grip failed on the 6th rep

Bent Over Row
40kg 13+
35kg 10/9/8/7/5/5/5/5 (EMOM)

Cable Pullovers
23.75kg 8/8/8

Captains Chair Crunches
BW 15/15/15

Planks etc

I couldn't do lat pulldowns as they hurt my elbow but I'm happy with the volume.
 
I've got to rest my upper body, my elbow tendonitis hasn't healed so I think it's best just to take a month off upper body. I haven't gained any significant strength as I've been in a calorie deficit for most of my time training so I don't think it'll take too long to re-gain any strength that I lose.

So it's leg month however I can only grip light dumbbells.

Seated leg press
135kg 12/12/12

Glute machine
75kg 10/10/10

Leg extensions
70kg 10/10/10

Hamstring curls
50kg 12/12/12

Calves
55kg 15/15/15

Cardio - 10 mins walking on an incline - got a cold, can't breath properly, felt like I'd run a marathon.

I haven't done any weights this week due to injuring my hip flexor on Sunday, man-flu and life's been hectic. I had about 3 hours sleep last night but was determined to get in the gym this morning and get something done.

I'm going to be alternating LISS cardio with leg days for the next month and hopefully that'll be sufficient rest for my elbow.
 
Seated leg press
140kg 12/12/12

Glute machine
80kg 11/11/11

Leg extensions
70kg 12/12/12

Hamstring curls
50kg 12/12/12

Calves
55kg 15/15/15

Cardio - 15/20 minute run on the treadmill.
 
More soul destroying cardio this morning. I'm not posting each session as it's pointless. It's worth noting though that my weight loss has stopped since I've had to cut my frequency since stopping training my upper body. I'm eating at a 500-600 cal deficit and cardio doesn't seem to touch it.

Weights > cardio :D

2-3 weeks left.
 
Seated leg press
135kg 12/8/8

Glute machine
75kg 10/10/10

Front Squats
Bar 8
30kg 5/5/5/5/5 - starting light to get used to the exercise

Leg extensions
75kg 10/10/10
55kg 15/15

Hamstring curls
52.5kg 10/10/10

Calves
55kg 15/15/15
 
Front Squats
Bar 5
30kg 3
40kg 5/5/5/5/5

Snatch grip RDLs
Bar 8
50kg 8/8/8

Seated leg press
135kg 8/8/8

Leg extensions
70kg 10/10/10

Hamstring curls ss w/ calves below
50kg 10/10/10

Calves
55kg 15/15/15

Trained non-fasted today, felt so much better. My shoulders feel bruised from the front squats but they felt good :D
 
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