Back to the gym after 9 years

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

Snatch grip RDLs
50kg 8/8/8

Seated leg press
135kg 8/8/8

Leg extensions
70kg 10/10/10

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

Calves
55kg 15/15/15/15

I'm trying carb cycling so the workout was harder than it normally is. Sunday is high carb day so I'll be killing my legs Sunday morning :D
 
Back Squats
52.5kg 5/5/5/5/5

Glute Bridges
60kg 12/12/12

Snatch grip RDLs
50kg 9/9/9

Seated leg press
135kg 8/8/8

Leg extensions
72.5kg 10/10/10

Hamstring curls ss w/ calves below
52.5kg 10/10/10/10

Calves
55kg 15/15/15/15
 
Finally training upper body again :D I've lost a bit of strength but hopefully it won't take too long to get it back.

Chest and Biceps

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

DB Incline Bench
15kg 8/8/8

Low Cable Fly
3.75kg 8/8/8

Mid Cable Fly
6.25kg 8/8/8

High Cable Fly
6.25kg 8/8/10

Landmine Press
40kg 10/10/10

BB Curls
16kg 12/12/12

Hammer Curls
7.5kg 8/8/8
 
W1 D2 - Back, Abs & Triceps

Rack Pull
75kg 5/5/5/5
82.5kg 4/4/4/4
85kg 4

1 Arm DB Row
17.5kg 10
15kg 6/6/6

Pullups
BW 5/5/5 - 2 pull ups and 3 negatives

Cable Pullovers
18.75kg 8/8/8

Lat Pulldowns
55kg 8/8/8

Tricep Pushdowns
18.75kg 8/8/8

Weighed Cable Crunches
31.75kg 15/15/15

Captains Chair Crunches
BW 15/15/15

Pallof Press
11.25kg 10/10/10
 
W1 D3 - Shoulders & Legs

High Bar Squat
50kg 3/3/3/3
55kg 3/3/3
60kg 3 - PB :D

Strict OHP
Bar 8
25kg 5/5/5/5/5

BB Glute Bridges
60kg 12/12/12

Leg Extensions ss w/ Lateral Raises
70kg 10/10/10 / 5kg 10/10/10

Hamstring Curls ss w/ Lateral Raises
50kg 10/10/10 / 5kg 10/10/10

Calves
55kg 15/15/15

Face Pulls
16.25kg 8/8/8

That was one of the best sessions I've had in the gym. My squat has been crap and it was getting frustrating to the point I was dreading doing them. I've finally found my weakness, I've been keeping my chest up as it was dropping during the descent and I've been focusing on pulling the bar into my back and my squat form has improved significantly. I finally hit 1 plate, albeit for 3 but this was the point where my form would brake down :D
 
W1 D4 - Chest and Biceps

DB Bench
17.5kg 6/6/6/6/6
27.5kg 4 - I wanted to use 25's but there was only one db there and I couldn't find the other
22.5kg 5/5/5

DB Incline Bench
15kg 8/8/8

Low Cable Fly
3.75kg 9/9/9

Mid Cable Fly
6.25kg 9/9/9

High Cable Fly
6.25kg 9/9/9

Landmine Press
40kg 10/10/10

BB Curls
21kg 8/8/8

Hammer Curls
7.5kg 9/9/9

My strength has decreased but I'm feeling everything in my chest more than I used to which I guess is a good thing.
 
Pigeon_Killer said:
Well done with the squat PB dude.

If you ever feel like your form could do with a bit of help, post of video of yourself in the gym rats thread and someone will give you pointers.
Click to expand...

Thanks mate. I did post a form check a while ago but looking back at the video(s) I did them with lighter weights and on the 1st/2nd sets so it's not easy to see the problem. All my sets the other day felt really good and natural if that makes sense, I feel like I've finally got my form down and can now work on increasing the weight :D
 
Thanks :)

W1 D6 - Back, Abs & Triceps

Sumo Deadlifts
50kg 5
60kg 5
70kg 5/5/5/5/5

Bent Over Row
37.5kg 12
32.5kg 10/10/10

Cable Pullovers
18.75kg 9/9/9

Lat Pulldowns
55kg 10/10/10

Tricep Pushdowns
21.75kg 8/8/8

Weighed Cable Crunches ss w/ crunches below
33.75kg 15/15/15

Captains Chair Crunches
BW 15/15/15

First time trying sumo deadlifts today. After the 2nd/3rd working set, they felt better than conventional. I felt I could have gone a fair bit heavier but I'll progress by 2.5kg/5kg per week.
 
Looking at my program, I get one heavy deadlift day and one hypertrophy day (I've been doing rackpulls). I think I'll still pull conventional for heavy day but switch the rackpulls to sumo for hypertrophy day.

W1 D6 - Shoulders & Legs

Paused Squat
45kg 5/5/5/5
50kg 4/4/4/4
55kg 4

Seated DB Press
17.5kg 8/8/8

Snatch RDLs
50kg 9/9/9

Leg Extensions ss w/ Lat raises
70kg 10/10/10 / 5kg 10/10/10

Hamstring Curls ss w/ Lat raises
52.5kg 10/10/10 / 5kg 10/10/10

Calves ss w/ Facepulls
55kg 15/15/15/15 / 13.75kg 15/15/15/15
 
W2 D1 - Chest and Biceps

Bench Press
40kg 5
45kg 5/5/5/5/5

DB Bench
17.5kg 10/10/10

Low Cable Fly
3.75kg 10/10/10

Mid Cable Fly
6.25kg 10/10/10

High Cable Fly
6.25kg 10/10/10

Landmine Press
40kg 10/10/10

BB Curls
21kg 8/8/8/8

Hammer Curls
7.5kg 8/8/8/8

Fancied benching for a change, I still prefer DB bench for chest activation tbh.
 
W2 D2 - Back, Abs & Triceps

Sumo Deadlifts
52.5kg 8/8/8/8
57.5kg 6/6
62.5kg 6

One Arm DB Row
17.5kg 10+
12.5kg 12/11/10/9/8 - EMOM

Cable Pullovers
18.75kg 10/10/10

Lat Pulldowns
55kg 10/10/10

Tricep Pushdowns
21.75kg 8/8/8
 
W2 D3 - Shoulders & Legs

Squats
40kg 3
50kg 2
55kg 1
60kg 5+ (AMRAP)

OHP
30kg 5/5/5/5/5

Leg Press
140kg 8/8/8

Leg Extensions ss w/ Lat raises
72.5kg 10/10/10 / 5kg 15/15/15

Hamstring Curls ss w/ Lat raises
52.5kg 10/10/10 / 5kg 15/15/15

Calves ss w/ Facepulls
55kg 15/15/15 / 13.75kg 15/15/15
 
W2 D4 - Chest and Biceps

Bench Press
37.5kg 5/5/5/5
50kg 4/4/3/3

DB Bench
20kg 8/8/8

Low Cable Fly
3.75kg 11/11/11

Mid Cable Fly
6.25kg 11/11/11

High Cable Fly
6.25kg 11/11/11

Landmine Press
40kg 10/10/10

BB Curls
21kg 9/9/9

Hammer Curls
7.5kg 9/9/9

Cardio: 15 min run on the treadmill
 
W2 D5 - Back, Abs & Triceps

Deadlift
67.5kg 6+/4/7+/4
70kg 5+/4
75kg 5+

BB Row
42.5kg 12+
37.5kg 10/8/8/8/7 (EMOM)

Cable Pullovers
18.75kg 11/11/11

Lat Pulldowns
55kg 12/12/12

Tricep Pushdowns
18.75kg 8/8/8

Weighed Cable Crunches
33.25kg 15/15/15

Captains Chair Crunches
BW 15/15/15

I'm happy with that, the BB rows felt awesome and the pullovers and pulldowns afterwards felt awesome - working on that MMC :D
 
W2 D6 - Shoulders & Legs

Paused Squats
40kg 8/8/8/8
45kg 6/6
47.5kg 6+

Seated DB Press
17.5kg 10
15kg 5/5/5

Leg Extensions ss w/ Lat raises
60kg 10/10/10 / 5kg 15/15/15

Calves ss w/ Facepulls
55kg 15/15/15 / 13.75kg 15/15/15

My legs were dead after the paused squats :D
 
W3 D1 - Chest and Biceps

DB Bench Press
25kg 8+

Incline DB Bench
20kg 6/6/6

Low Cable Fly
3.75kg 12/12/12

Mid Cable Fly
6.25kg 12/12/12

High Cable Fly
6.25kg 12/12/12

Landmine Press
40kg 12/12/12

BB Curls
21kg 10/10/10

Hammer Curls
7.5kg 9/9/9

My gym has replaced the one missing 25kg DB so I can get back on my DB bench program :D
 
W3 D2 - Back, Abs & Triceps

Sumo Deadlifts
60kg 6/6/6/6
65kg 5/5
67.5kg 8+

One Arm DB Row
17.5kg 11+
15kg 11/8/8/7 - EMOM

Cable Pullovers
18.75kg 12/12/12

Lat Pulldowns
57.5kg 8/8/8

Tricep Pushdowns
21.75kg 9/9/9

Weighed Cable Crunches ss w/ crunches below
33.75kg 15/15/15

Captains Chair Crunches
BW 15/15/15
 
W3 D3 - Shoulders & Legs

Squats
40kg 3
52.5kg 5+/4/5+
57.5kg 4/4+/4
60kg 4+

OHP
32.5kg 5/5/5/5/5

Snatch RDLs ss w/ Leaning Single Arm Lat Raises
50kg 9/9/9 / 7.5kg 8/8/8

Leg Extensions ss w/ Lat raises
60kg 12/12/12 / 5kg 10/10/10 - slow reps concentrating on the squeeze :D

Standing Calf Raises ss w/ Facepulls
20kg (DB) 10/10/10/10 / 16.25kg 10/10/10

I can't decide whether I prefer training non-fasted. Squats felt awful but I'll put that down to training in the afternoon and on the flipside I could keep the intensity up for longer.
 
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