Back to the gym after 9 years

Kris_90 · 15 Aug 2015 at 09:47

Back/Biceps

7 mins (1 mile) on the cross trainer.

Pulldown 3 x 8 45kg 1 x 8 55kg - I felt I could have done 3 sets on 55kg but my elbow kept locking so I didn't want to risk it.
Row/rear deltoid 3 x 8 35kg
Dumbbell curls 6 x 8 5kg
Hammer curls 3 x 8 5kg

Kris_90 · 17 Aug 2015 at 18:55

Chest/Shoulder/Triceps

Warm-up - 5 minutes on the cross trainer.

Chest press 3 x 40kg
Shoulder press 2 x 8 20kg 1 x 8 15kg
Pectorial fly 3 x 45kg
Cable pressdowns 5 x 16.25kg (I think that's what they are called)
Tricep press 3 x 45kg

Kris_90 · 19 Aug 2015 at 12:35

Legs/Abs

3 miles on the cross trainer in 21 minutes - I'm going to try and reduce the time it takes to run 3 miles.

Sit-ups 3 x 20

Leg curls 3 x 8 45kg - this felt pretty easy, I probably could have gone up a weight or two.
Seated leg press 4 x 8 85kg
Leg extensions 3 x 8 35kg - this also felt easy but I used it as a cool down exercise.

Kris_90 · 22 Aug 2015 at 10:17

Back/Biceps

14 mins (2 miles) on the cross trainer.

Pulldown 3 x 8 55kg
Row/rear deltoid 3 x 8 35kg
Dumbbell curls 3 x 21s 5kg
Hammer curls 3 x 8 5kg

Kris_90 · 24 Aug 2015 at 12:32

I don't think I'm doing enough sets so I'm going to double what I'm currently doing.

Chest/Shoulder/Triceps

Chest press
8 x 45kg
8 x 45kg
8 x 40kg
8 x 40kg
8 x 35kg
8 x 35kg

Shoulder press
8 x 20kg
8 x 20kg
8 x 20kg
8 x 15kg
8 x 15kg
8 x 15kg

Pectorial fly
8 x 45kg
8 x 45kg
8 x 45kg
8 x 45kg
8 x 40kg
8 x 40kg

Tricep press
8 x 45kg
8 x 45kg
8 x 45kg
8 x 40kg
8 x 40kg
8 x 40kg

Cable pressdowns
21 x 11.25kg (21s)
8 x 16.25kg
8 x 16.25kg

I wanted to complete 6 sets of 21s but my arms give up after 1 set :rolleyes:

I feel like I'm going to be aching tomorrow

Kris_90 · 26 Aug 2015 at 08:55

Legs/Abs

3 miles on the Octane fitness machine in 17 minutes
Sit-ups 3 x 20

Leg curls 3 x 8 45kg

I had leave the gym early so I couldn't get any sets of the seated leg press or leg extensions in.

Kris_90 · 27 Aug 2015 at 11:22

mrthingyx said:
You're not really doing optimal work in three/four sets (of eight reps) which is why you may be feeling the need for more sets.

Is there a routine you are following, or are you just going in and hammering stuff?

I'm not following a routine as such just trying to work on:

Monday (Chest/Shoulder/Triceps)
Wednesday (Back/Biceps)
Saturday (Legs/Abs)

Most of the routine's I've found online involve squats and deadlifts which I can't do at my gym. I'm going to start adding freeweight exercises to my routine like overhead dumbbell press, bench etc.

Is there anything you would recommend i.e. more sets/reps?

Kris_90 · 27 Aug 2015 at 12:49

Cheers I'll give it a go

Kris_90 · 29 Aug 2015 at 17:08

Back/Biceps

Pulldown
12 x 45kg
12 x 45kg
12 x 45kg
12 x 45kg

Row/rear deltoid
8 x 35kg
12 x 27.5kg
12 x 27.5kg

Curls using cable machine
21s x 8.75kg
21sx x 8.75kg
21sx x 8.75kg

Hammer curls
12 x 5kg
12 x 5kg
12 x 5kg
12 x 5kg

Kris_90 · 31 Aug 2015 at 09:37

Chest/Shoulder/Triceps

Dumbbell chest press
12 x 15kg
12 x 20kg
12 x 20kg
12 x 20kg

Incline chest press
12 x 15kg
12 x 15kg
12 x 15kg

Overhead dumbbell press
12 x 10kg
12 x 10kg
12 x 10kg

Tricep pushdowns
12 x 16.25kg
12 x 16.25kg
12 x 16.25kg

Pectorial fly
12 x 45kg
8 x 45kg
12 x 35kg

I did plan to do pushups at the end of my workout but I was dying after all that

Thanks mrthingx I'll be following this routine from now on

Kris_90 · 31 Aug 2015 at 16:46

Cheers mate I'll give it a try. I might struggle with the nordic curls though as the machine I use isn't a lat pull down it's like:

I'll see if I can find somewhere to trap my feet.

Kris_90 · 2 Sep 2015 at 12:25

Bulgarian split squats
10 x bodyweight
10 x bodyweight
10 x bodyweight

Goblet squats
5 x 8kg kettlebell
5 x 8kg kettlebell
5 x 8kg kettlebell

Seated leg press
8 x 65kg
8 x 65kg
8 x 65kg

Sit-ups 3 x 15

I couldn't do the Nordic curls as I couldn't find anywhere to wedge my feet (the gym only has yoga mats). I didn't do reverse lunges because my legs were dying

I'll change the routine next week so I finish with Bulgarian split squats as they killed my legs.

The heaviest dumbbell/kettlebell in the gym is only 30kg, I assume this isn't heavy enough to only complete 5 reps so I think I'll add more reps of the Goblet squat.

Thanks again for the routine

Kris_90 · 5 Sep 2015 at 08:57

Back/Biceps

Pulldown
12 x 45kg
12 x 45kg
12 x 45kg

Row/rear deltoid
12 x 30kg
12 x 30kg
8 x 30kg + 4 x 25kg

Curls using cable machine
21s x 11.25kg
21s x 11.25kg
21s x 11.25kg

Hammer curls
12 x 5kg
12 x 5kg
12 x 5kg

Kris_90 · 6 Sep 2015 at 08:38

Will do, my only concern was I really struggled with the leg press because I couldn't keep my legs straight. If I was to start with the leg press I wouldn't expect that to compromise the rest of the routine.

Kris_90 · 7 Sep 2015 at 13:01

Yeah, it's definitely not as good as the Bulgarian split squat as I've only stopped aching today

Chest/Shoulder/Triceps

Dumbbell chest press
12 x 15kg
12 x 20kg
12 x 20kg
12 x 30kg

Incline chest press
12 x 20kg
12 x 20kg
12 x 20kg

Overhead dumbbell press
12 x 10kg
12 x 10kg
12 x 10kg

Tricep pushdowns
12 x 16.25kg
12 x 18.75kg
12 x 18.75kg

Lat raises
12 x 5kg
12 x 5kg
12 x 5kg

Pectorial fly
12 x 45kg
12 x 45kg
12 x 35kg

Kris_90 · 9 Sep 2015 at 13:43

I normally training legs and abs on a Wednesday but I've got a 3 hour exam tomorrow and don't want to be sitting there with my legs dying

Back/Biceps

Pulldown
12 x 45kg
12 x 45kg
12 x 45kg
8 x 55kg

Row/rear deltoid
12 x 30kg (narrow grip)
12 x 30kg (narrow grip)
12 x 30kg (narrow grip)
12 x 20kg (wide grip)

Dumbbell curls
12 x 5kg
12 x 5kg
12 x 5kg

Hammer curls
12 x 5kg
12 x 5kg
12 x 5kg

I've been neglecting cardio over the last week or two so I ran for 15 mins on the cross trainer (approx 2.5 miles).

Kris_90 · 12 Sep 2015 at 08:56

Goblet squats
5 x 16kg kettlebell
5 x 16kg kettlebell
5 x 16kg kettlebell

Bulgarian split squats
10 x bodyweight
10 x bodyweight
10 x bodyweight

Sit-ups
20
15
15

Seated leg press
8 x 65kg
8 x 65kg
8 x 65kg

Seated leg curl
8 x 35kg
8 x 35kg
8 x 35kg

My legs didn't feel as bad as they did last week, I felt I could have done a few reverse lunges but didn't want to over-do-it.

I added the seated leg curl because there's nowhere to trap my feet for nordic curls

Kris_90 · 14 Sep 2015 at 09:38

Chest/Shoulder/Triceps

Dumbbell chest press
12 x 15kg
12 x 30kg
12 x 30kg
12 x 30kg

Incline chest press
12 x 20kg
12 x 20kg
12 x 20kg

Decline chest press
12 x 15kg
12 x 20kg
12 x 20kg

Overhead dumbbell press
12 x 10kg
12 x 10kg
12 x 10kg

Lat raises
12 x 5kg
12 x 5kg
12 x 5kg

Tricep pushdowns
12 x 18.75kg
12 x 18.75kg
12 x 18.75kg

Pectorial fly
12 x 45kg
8 x 45kg
12 x 35kg

I finished with 15 mins on the cross trainer.

Kris_90 · 16 Sep 2015 at 10:06

Legs/Abs

Goblet squats
5 x 16kg kettlebell
5 x 16kg kettlebell
5 x 16kg kettlebell

Bulgarian split squats
10 x bodyweight
10 x bodyweight
10 x bodyweight

Sit-ups
15
15
15

Seated leg press
10 x 65kg
10 x 65kg
10 x 65kg

Seated leg curl
10 x 35kg
10 x 35kg
6 x 35kg (hamstring felt really tight)

Apart from my hamstring feeling tight at the end, my legs felt ok. I'm going to add the reverse lunges into the routine next week

Kris_90 · 18 Sep 2015 at 10:00

I've had a week off work and my diet hasn't been very good. I stepped on the scales this morning and I've put on 1 pound

So I went to the gym to do some cardio and ran about 3 miles on the cross trainer this morning.

I need to get my diet in check.