Back to the gym after 9 years

I've been ill over the last couple of days, three days out of the gym and I felt lazy :|

Day 3 - Shoulders & Legs

High Bar Squat
32.5kg 3/3/3/3
40kg 3/3/3
45kg 3

Strict OHP
27.5kg+ 11
25kg 10/8/6/5/5/5/5/5/5/6

BB Glute Bridges
62.5kg 12/12/12

Seated Leg Press
135kg 8/8/8

Leg Extensions ss w/ Single Arm Lateral Raises
60kg 8/10/10 / 7kg 10/10/10

Hamstring Curls ss w/ Single Arm Lateral Raises
42.5kg 10/10/10 / 7kg 10/10/10

Face Pulls
18.75kg 9/9/9/9

It took me a while to get warmed up as I haven't squatted for about 6 months, it felt better as the weight got heavier.
 
Day 4 - Chest & Biceps

DB Bench
20kg 6/6/6/6/6
27.5kg 5/4/4

DB Incline Bench
17.5kg 10
12.5kg 20/10

Mid Cable Fly
6.25kg 15/15/15

High Cable Fly
6.25kg 15/15/15

I've injured something in the top of my arm. I'm not sure if it's my shoulder, bicep or tricep but after doing any incline chest I'm getting an intense pain - not during the exercise though. I won't do any incline bench for a while to rest w/e I've injured.
 
Day 6 - Back, Abs & Triceps

Deadlifts
80kg 10 (AMRAP)

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

Cable Pullovers
23.75kg 9/9/9

Lat Pulldowns
65kg 12/12/12

Seated Cable Rows
23.75kg 9/9/9/9

Tricep Pushdowns
28.75kg 8/8/8

Overhead Tricep Extensions
17.5kg 12/12/6

Weighed Cable Crunches
38.75kg 15/15/15

Captains Chair Crunches
BW 15/15/15

Deadlift was a max effort AMRAP. I posted about pain in my shoulder/arm a few days ago - well its my triceps. They started hurting on my third set of extensions this morning. I'll rest them for a week or two.
 
W1 D6 - Shoulders & Legs

Box Squat
30kg 5/5/5/5
35kg 4/4/4/4
40kg 4

Seated DB Press
20kg 9 (AMRAP)
15kg 15/8/6/5/5/5/5/5/5/5 (less than 1 min rest)

Snatch RDLs
60kg 8/8/8

BB Glute Bridges
65kg 10/10/10

Seated Leg Press ss w/ Single Arm Lat Raises
135kg 9/9/9 / 7kg 10/10/10

I switched front squats for box squats as I want work on my back squat for the time being. Still light weights but my form feels good.

Thanks to GSVBagpuss, I used a snatch grip for RDLs and it felt awesome.

I didn't have time for facepulls, I'll do them tomorrow.
 
GSVBagpuss said:
You're welcome :) They're such a lovely deep stretch and give you a free upper back workout
Click to expand...

Yeah I woke up with hammy doms so thanks mate :p

I couldn't train this morning as my tricep/arm is hurting when I bend my elbow, possibly elbow tendonitis. I'm going to rest my arm for a week or so as all my upper body exercises involve bending my elbow.

Leg week it is :D
 
Leg Day - Quad focused

Squats
40kg 5/5/5/5/5 - I need to work on my form, each set felt different.

Leg Extensions
55kg 10/10/10/10/10/10/10/10/10/10

Leg Curls
45kg 12/12/10

Seated Calf Raises
55kg 15/15/15

A short session as I couldn't think of any other quad dominant exercises where I don't need to use my arms.

Injury update, I think it's my shoulder not my tricep. It feels better today but I can't pick up any weight without getting pain. I'll start stretching my shoulder later and see how it goes.
 
Leg Day

Squats
45kg 5/5/5/5/5
50kg 4/4/4/4

Leg Extensions
55kg 10/10/10/10/10/10/10/10/10

Leg Curls
45kg 12/12/12/12

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

I need to work on my core strength as I think that's my weakness in my squat.
 
My abs and obliques were aching this morning so I definitely need to focus on core work.

I ran/walked 5k this morning, my endurance is coming along nicely. I'm going to try some light deadlifts after squats tomorrow, as my arms will be locked I think my shoulder will be ok.
 
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 :)
 
Last edited:
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.
 
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