Back to the gym after 9 years

An update as I've been slacking lately.

I've been trying to lose weight since February but I haven't been consistent with my diet. I've lost a couple of pounds but my weeks have consisted of a good half and bad half diet-wise. This has resulted in my weight staying about the same. To get out of this routine I decided to have a cheat week over the last week. I' ate anything and everything I wanted and now feel like I want to commit to an 8 week cut.

Lower Strength

Squats
50kg 5/5/5/5

Deadlifts
50kg 3
60kg 2
70kg 2
80kg 5/5/5

Snatch Grip RDLs
50kg 8/8/8

Leg Extensions
50kg 10/10/10 ss w/ calves below

Seated Calf Raise
50kg 10/10/10
 
Upper Hypertrophy

Incline DB Press
20kg 6/6/5
17.5kg 8

Pec Dec
30kg 8/8/8

One Arm DB Row
17.5kg 8/8/8/8

Lat Pulldown
28kg 8/8/8/8/8

DB Lat Raises ss w/ preacher curls
5kg 15/15/15

Preacher Curls
16kg 8/8/8

Cable Tricep Extensions
20kg 8/8/8
 
Upper Strength

DB Bench Press
27.5kg 4/4/4/4

Incline DB Bench Press
20kg 6/6/6/6

BOR
60kg 3/3/3/3

OHP
30kg 3
37.5kg 3/3/3

Pullups
Bw 5/5/4

BB Curls
20kg 8/8/8/8

Tricep Extension ss w/ facepulls below
26.25kg 8/8/8

Facepulls
16.25kg 10/10/10

Felt good :D:D
 
Lower Strength

Squats
52.5kg 5/5/5/5

Deadlifts
50kg 3
60kg 2
70kg 2
82.5kg 5

Snatch Grip RDLs
50kg 9/9/9

Leg Extensions
55kg 10/10/10 ss w/ calves below

Seated Calf Raise
50kg 12/12/12

Everything went well except deadlifts :( My chest collapses when I squat so I've got to focus on keeping my chest up, which went well today however when I got to deadlifts I must have exhausted whatever weak muscles I have as I couldn't keep my chest up. I stopped it at the first set as my form was crap and didn't see the point of risking an injury.
 
My legs are a bit sore today but I went for a run earlier. I'm building up to a 5k at the moment. I can currently run about 3-3.5k before I need to stop so these cardio gains will be helping the weight loss :D

Weight as of yesterday was 181.4 lbs.
 
Upper Strength

DB Bench Press
27.5kg 5/4/4/5

Incline DB Bench Press
20kg 6/5/7/4 - need to rest more

BOR
60kg 4/4/4/4

OHP
30kg 3
37.5kg 4/3/3

Pullups
Bw 5/5/4

BB Curls
20kg 8/8/8/8

Tricep Extension ss w/ facepulls below
26.25kg 9/9/9

Facepulls
16.25kg 10/10/10

Cardio later
 
Lower Strength

Squats (SM)
55kg 5/5/5/5

Deadlifts
50kg 3
60kg 2
70kg 2
80kg 5/5/5

Snatch Grip RDLs
50kg 10/9/8

Leg Press
100kg 15/15/15

Standing Calf Raise
50kg 12/12/12

I've finally found a routine that fits around work. I've had to go after work since April and when I've had to work extra hours I felt too tited to hit the gym.

I did a trial run this morning and I can get to my work's gym when it opens, beat 20 mins of traffic and still get into work by 8 :D
 
Upper Hypertrophy

Incline DB Press
20kg 7/7/7/5

Pec Dec ss w/ Lat Raises below
30kg 8/8/8

DB Lat Raises
7.5kg 8
5kg 8/8

One Arm DB Row
17.5kg 9/9/9/9

Lat Pulldown
28kg 8/8/8/8/8

Ez bar Curls
21kg 8/8/8
5kg 21s

Cable Tricep Extensions ss w/ Captains Chair Crunches
20kg 8/8/8 / bw 8/8/8
 
Upper Strength

DB Bench Press
27.5kg 5/4/4/5

Incline DB Bench Press
20kg 7/7/6/4

BOR
60kg 5/5/5/5

OHP
30kg 3
37.5kg 5/4/3

Pullups
Bw 5/5/4

Ez bar Curls
21kg 9/9/9/9

Tricep Extension ss w/ facepulls below
26.25kg 9/9/9/9

Facepulls
16.25kg 10/10/10/10
 
Couldn't get the gym yesterday so did some legs calisthenics and cardio.

Upper Hypertrophy

Incline DB Press
20kg 7/7/7/7

Mid Chest Fly ss w/ Lat Raises below
6.25kg 10/10/10

DB Lat Raises
5kg 10/10/10 - keeping constant tension with each rep

High Chest Fly
6.25kg 10/10/10

One Arm DB Row
17.5kg 10/10/10/10

Lat Pulldown
55kg 8/8/8

Ez bar Curls ss w/ Cable Crunches
21kg 8/8/8 / 33.75kg 15/15/15

Cable Tricep Extensions
26.25kg 9/9/9

Finished with some cardio
 
Lower Hypertrophy

Front Squats
40kg 8/8/8

Bulgarian Split Squats
5kg 8/8/8

Walking DB Lunges
7.5kg 8/8/8

Leg Extensions
45kg 12/12/12

Leg Curls
50kg 12/12/12

Seated Calves
50kg 12/12/12/12

It doesn't look like much but legs are like jelly after the BSS and lunges.

I'm fed up with light weight feeling heavy so I've decided to bulk. I don't care if I look fluffy towards the end :D I'm going to bulk until January-ish. I don't plan on making the same mistakes I made last time i.e. not pushing hard in the gym and eating whatever I wanted.
 
Upper Strength

DB Bench Press
27.5kg 5/5/5/5

Incline DB Bench Press
20kg 7/7/6/5

BOR
62.5kg 4/4/4/4

OHP
30kg 3
37.5kg 5/4/4

Ez bar Curls
23.5kg 9/9/9/9

Tricep Extension ss w/ Lat Raises
26.25kg 10/10/10/10 / 5kg 10/10/10/10

Facepulls
16.25kg 10/10/10/10

Cable Crunches
33.75kg 12/12/12/12/12
 
Lower Strength

Squats (SM)
60kg 5/5/5/5

Deadlifts
60kg 3
70kg 2
82.5kg 5/5/5

Snatch Grip RDLs
52.5kg 8/8/8

Leg Press
100kg 15/15/15

Standing Calf Raise ss w/ Lat raises (no rest)
50kg 12/12/12 / 5kg 12/12/12

I should have got this workout in yesterday but I've had bad doms from the BSS and Lunges on Friday. My hamstrings were so tight I don't think I could have got into position to deadlift :D

All good now though.
 
Im going to follow PHAT for the 3 hypertrophy days.

Back and Shoulders

BOR (speed work)
50kg 3/3/3/3/3/3

Rack Chins
BW 8/8/8

Seated Cable Row
40kg 8/8/8

Lat Pulldown
5 15/15

Close Grip Lat Pulldown
5 12/12

Strict Press
40kg 5/5/5 - 1 min rest

Seated Shoulder DB Press -1 min rest
17kg 7/5
15kg 7/5

Lat Raises
5kg 12/12/12

Shoulder pump :D

I had to clean the bar off the floor so I was limited to 40kg for the strict press but it felt good :D
 
Lower Hypertrophy

Front Squats
40kg 9/9/9

Bulgarian Split Squats
5kg 9/9/9

Walking DB Lunges
7.5kg 8/8/8

Leg Press
100kg 15/15/15

Seated Calves ss w/ hyperextensions
57.5kg 12/12/12/12 / bw 8/8/8/8
 
Chest and Arms Hypertrophy

Dumbbell Press
17.5kg 3/3/3/3/3/3 (speed work)

Incline DB Press
17.5kg 8/8/9

Chest Press
40kg 8/10/10

High Cable Fly
5kg 12/12

Ez Bar Preacher Curls
16kg 12/12/12

DB Curls
7.5kg 12/12

DB Hammer Curls
7.5kg 8/8

Overhead Tricep Extension
10kg 12/12/12

Tricep Pushdowns
20kg 9/9/9

Captains Chair Crunches
BW 10/10/10

Lat Raises
7.5kg 8/8/8
5kg 12
 
Upper Strength

DB Bench Press
30kg 3/3/3/3
27.5kg 5

Incline DB Bench Press
20kg 7/6/7/6

BOR
62.5kg 5/5/5/5 - not going to increase next week. Form wasn't great on the last reps so I'd like to make sure I can do 5 with good form before increasing the weight.

Strict Press
30kg 3
37.5kg 4/4/4 - I was trying various weights with push press before doing these so exhausted my shoulders a bit.

Ez bar Curls
26kg 7/7/7/7

Tricep Extension ss w/ Lat Raises
28.75kg 8/8/8/8 / 7.5kg 8/8
5kg 12/12

Cable Crunches ss w/ Facepulls
36.25kg 12/12/12/12/12 / 16.25kg 10/10/10/10
 
Lower Strength

Squats (SM)
62.5kg 5/5/5/5/5

Deadlifts
60kg 3
70kg 2
85kg 5/5/5

Snatch Grip RDLs
52.5kg 8/8/8

Leg Press
110kg 12/12/12

Giant set: (no rest)
Standing Calf Raise 65kg 12/12/12/12
Hyperextensions 5kg 8/8/8/8
Lat raises 5kg 12/12/12/12
 
Back and Shoulders

BOR (speed work)
50kg 3/3/3/3/3/3/3 - 1 min rest

Rack Chins
BW 9/9/9

Seated Cable Row
40kg 10/10/10

Lat Pulldown
5 16/16

Close Grip Lat Pulldown
5 13/13

Strict Press
30kg 8/8/7 - 1.5 min rest

Seated Shoulder DB Press -1 min rest
15kg 8/8/6/5

Lat Raises
7.5kg 6
5kg 8/12/12/12
 
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