I'm down to 161lbs. Aiming for 154lbs. Trying to get rid of what fat I have left and go from there.
Back to the gym after 9 years
- Thread starter Kris_90
- Start date
I'm down to 161lbs. Aiming for 154lbs. Trying to get rid of what fat I have left and go from there.
Its hard to think all this exercise and changes started around about the same time as you. Think I started 19th of June 2015 or July. Cannot wait to see where I am once I hit the two year mark.
It has been fun though more so since I started the weights last June. Thats been the most fun.
It has been fun though more so since I started the weights last June. Thats been the most fun.
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.
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.
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
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
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.
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.
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.
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
2-3 weeks left.
Weights > cardio
2-3 weeks left.
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
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
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
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
Finally training upper body again 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
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
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
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
High Bar Squat
50kg 3/3/3/3
55kg 3/3/3
60kg 3 - PB
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
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.
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.
Caporegime
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.
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.
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