Back to the gym after 9 years

Kris_90 · 12 Nov 2016 at 10:17

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

) but hopefully my endurance will catch-up soon.

Kris_90 · 13 Nov 2016 at 10:43

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

Kris_90 · 15 Nov 2016 at 13:53

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.

Kris_90 · 16 Nov 2016 at 15:11

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

Kris_90 · 17 Nov 2016 at 16:20

Pull A

BOR
Bar 8
40kg 5
45kg 3
52.5kg 2
55kg 5/5/5/5/5 - deloaded slightly to work on form

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

Lat Pulldown
45kg 5
65kg 8/8/8

Cable Pullovers
11.25kg 5
21.25kg 9/9/9

Seated Cable Rows
41.25kg 15/15/15

Face Pulls
16.25kg 14/14/14/14

Ez bar Curls
21kg 10/10/10/10

Hammer Curls
10kg 8/8/8/8

Weighed Cable Crunches
41.25kg 15/15/15

I just realised I forgot to do shrugs again. I'll do them tomorrow.

Kris_90 · 18 Nov 2016 at 19:18

Couldn't train legs this morning as I had an interview. I struggled to get my legs in my suit trousers

them leg gainz

Kris_90 · 19 Nov 2016 at 12:26

Push A

DB Press
15kg 5
22.5 3
27.5kg 5/3
25kg 5/5/5/5/6

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

Incline DB Press
17.5kg 7/8/7

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/ Single Arm Lateral Raises
31.25kg 9/9/9 / 5kg 15/15/15

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

Kris_90 · 20 Nov 2016 at 11:07

Pull B

Deadlifts
Bar 8/8 - RDL
60kg 5
70kg 3
90kg 5/5/5

Pullups
BW 4/3/3
BW 3/3/3
BW 3/3/3

Lat Pulldown
45kg 6
65kg 9/9/9

Cable Pullovers
11.25kg 5
21.25kg 10/10/10

Seated Cable Rows
21.25kg 8
43.75kg 8/8/8

Face Pulls
16.25kg 15/15/15/15

DB Shrugs
25kg 12/12/12

Ez Bar Curls
21kg 11/11/11/11

Seated Incline Curls
7.5kg 9/9/10/9

Weighed Cable Crunches
43.75kg 10/10/10

Captains Chair Crunches
BW 15/15/15

I focused on retracting my scapular on the deadlifts as I feel like I've been inconsistent with that element of form. 90kg felt good and my traps felt exhausted afterwards so I think that's a good sign

Kris_90 · 23 Nov 2016 at 12:23

Push B

DB Shoulder Press
10kg 5
15kg 3
22.5kg 5/4/4/3/3
15kg 8/8 - slow negatives

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

Decline Dumbbell Press
20kg 8/7/5

Low Cable Fly
6.25kg 11/11/11

Mid Cable Fly
6.25kg 15/15/14

High Cable Fly
6.25kg 15/15/15

Triceps Pushdowns ss w/ Leaning Single Arm Lateral Raises
31.25kg 10/10/10 / 6kg 10/10/10

Overhead Triceps Extensions ss w/ Leaning Single Arm Lateral Raises
17.5kg 10/10/10 / 6kg 10/8/8

I stopped taking creatine last week as I was getting dehydrated (I was drinking ridiculous amounts of water) so I'm feeling it trying to grind out the last couple of reps.

I've upped my calories to a 500 cals surplus as 250 wasn't doing anything. I've also changed my macros to reduce fats and increase carbs. I'm struggling to eat 400g of carbs from clean foods but I'm determined to keep this short bulk as clean as possible.

Kris_90 · 24 Nov 2016 at 14:08

Pull A

BOR
Bar 8
40kg 5
50kg 5/5/5/5/6 - dropped the weight again to work on squeezing my back at the top of the lift.

Pullups
BW 4/3/3
BW 3/3/3
BW 3/3/3

Lat Pulldown
45kg 6
65kg 10/10/10

Cable Pullovers
11.25kg 5
21.25kg 11/11/11

Seated Cable Rows
21.25kg 8
43.75kg 9/9/9

Face Pulls
18.75kg 8/8/8/8

DB Shrugs
25kg 12/12/12

Ez Bar Curls
21kg 12/12/12/12

Seated Incline Curls
7.5kg 8/8/8/10

Kris_90 · 25 Nov 2016 at 13:02

Legs A

RDLs
Bar 8
40kg 5
50kg 3
62.5kg 10/10/10

DBSS
7.5kg 8/8/8

Leg Press
75kg 8
125kg 8/8/8 - legs were dead after DBSS

Leg extensions ss w/ Leg curls
57.5kg 12/12/12 / 40kg 12/12/12

DB Walking Lunges
15kg 8/8/8

I need add DBSS after/before walking lunges in future. I couldn't do the leg press properly as my legs were like jelly.

Kris_90 · 26 Nov 2016 at 11:50

Push A

DB Press
17.5kg 5
22.5 3
27.5kg 4/3
25kg 5/5/5/4/5

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

Incline DB Press
17.5kg 8/8/8

Low Cable Fly
6.25kg 12/12/12

Mid Cable Fly
8.75kg 8/8/8

High Cable Fly
8.75kg 8/8/8

Triceps Pushdowns ss w/ Single Arm Lateral Raises
31.25kg 10/10/10 / 6kg 11/11/11

Overhead Triceps Extensions ss w/ Single Arm Lateral Raises
17.5kg 11/11/11 / 6kg 11/11/11

Captains Chair Crunches
BW 15/15/15

Press ups
BW 7/6/5/4/3/3/4/5/6

I thought I could get more reps at 27.5kg db press today but it wasn't happening. I'm a bit disappointed but I have stopped taking creatine and reduced my rest times from 3 to 2 minutes so I'm sure I'm still adapting to both changes.

Kris_90 · 27 Nov 2016 at 11:52

Pull B

Deadlifts
Bar 8/8 - RDL
60kg 5
70kg 3
80kg 1
95kg 5/3 P 2/4 - grip failed during the second set and on the 4th rep of the last set.

Pullups
BW 4/3/3
BW 3/3/3
BW 3/3/3

Lat Pulldown
45kg 6
65kg 10/11/11

Cable Pullovers
11.25kg 5
21.25kg 11/11/11

Seated Cable Rows
21.25kg 8
43.75kg 9/9/9/9 - added an extra set

Face Pulls
18.75kg 9/9/9/9

DB Shrugs
27.5kg 8/8/8

Ez Bar Curls
23.5kg 8/8/8/8

Seated Incline Curls
7.5kg 9/9/9/12

Weighed Cable Crunches
43.75kg 10
41.25kg 15/15

Captains Chair Crunches
BW 15/15/15

I'm going to deload my deadlift as I need to improve my grip strength and I need to be consistent with my form. I noticed my chest was dropping and I'm not keeping my shoulders back for all reps.

V F · 27 Nov 2016 at 15:48

Kris_90 said:
Couldn't train legs this morning as I had an interview. I struggled to get my legs in my suit trousers them leg gainz

Heh! Did the trousers look odd on them? Clingy on the thighs?

Kris_90 · 27 Nov 2016 at 17:41

I wish

I could tell my quads have grown (wider) but sadly my hammys and glutes are still lacking - moar work to do.

Kris_90 · 29 Nov 2016 at 12:39

Legs B

RDLs
Bar 8
40kg 5
50kg 3
62.5kg 11/11/8 - grip went

Barbell Glute Bridges
62.5kg 11/11/11

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

Leg extensions ss w/ Leg curls
57.5kg 12/12/12 / 40kg 12/12/12

DBSS
7.5kg 9/8/8

DB Walking Lunges
10kg 12/8/8

Calf raises ss w/ captains chair crunches
27.5kg 12/12/12 / BW 15/15/15

I didn't enjoy the BSS followed by walking lunges but it felt good afterwards

Kris_90 · 3 Dec 2016 at 10:01

I've been out the gym for 3-4 days with the flu but smashed it this morning

Push A

DB Press
15kg 5
20 3
27.5kg 5/5/4
25kg 5/5/5/5

Seated DB Shoulder Press
10kg 5
15kg 11/11/11

Incline DB Press
17.5kg 8/8/7

Low Cable Fly
6.25kg 8/8/8

Mid Cable Fly
6.25kg 10/10/10

High Cable Fly
6.25kg 10/10/10

Triceps Pushdowns ss w/ Single Arm Lateral Raises
31.25kg 10/10/10 / 6kg 15/15/15

Overhead Triceps Extensions ss w/ Single Arm Lateral Raises
17.5kg 10/10/10 / 6kg 10/10/10

Captains Chair Crunches
BW 15/15/15

I've been trying too hard to progress on isolations. I'm going to keep at a 8-12 rep range until I can go up a weight and not worry about progressing each session.

Kris_90 · 5 Dec 2016 at 15:17

Pull B

Deadlifts
Bar 8 - RDL
60kg 5
70kg 3
80kg 5/5/5

Pullups
BW 4/3/3
BW 3/3/3
BW 3/3/3

Lat Pulldown
45kg 6
65kg 11/8/8

Cable Pullovers
11.25kg 5
23.75kg 8/8/8

Seated Cable Rows
21.25kg 8
43.75kg 8/8/8/8

Face Pulls
18.75kg 8/8/8/8

DB Shrugs
27.5kg 10/10/10

Ez Bar Curls
23.5kg 10/10/10/10

Seated Incline Curls
8kg 10/10/10/10

Finished with some machine preacher curls.

Kris_90 · 7 Dec 2016 at 13:24

Push B

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

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

Decline Dumbbell Press
20kg 8/8/8

Low Cable Fly
6.25kg 8/8/8

Mid Cable Fly
6.25kg 10/10/10

High Cable Fly
6.25kg 10/10/10

Triceps Pushdowns ss w/ Leaning Single Arm Lateral Raises
31.25kg 10/10/10 / 6kg 15/15/15

I've had two bad nights sleep, coupled with a 3 hour exam yesterday so I wasn't expecting much this morning. The 22.5s went up easily so I'll be moving onto 25s next week

Kris_90 · 8 Dec 2016 at 15:04

Pull A

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

Pullups
BW 4/3/3
BW 3/3/3
BW 3/3/3

Lat Pulldown
45kg 6
65kg 10/10/10

Cable Pullovers
11.25kg 5
23.75kg 8/8/8

Seated Cable Rows
21.25kg 8
43.75kg 9/8/8

Face Pulls
18.75kg 8/8/8/8

DB Shrugs
27.5kg 10/10/10

Ez Bar Curls
26kg 8/7/7/6

Seated Incline Curls
8kg 8/8/8/8

I changed my form on the BORs so my torso is more upright and felt my back working a lot better. I also made a small change to the cable rows, I gripped the handles with just enough force to keep them falling out my hands and felt my back working more

I can't train tomorrow because I've got my final exam but I'll hit legs with chest, shoulders and tri's on Saturday.