Back to the gym after 9 years

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

mrthingyx · 31 Aug 2015 at 12:30

Leg day (set * reps)... One minute rests between them all. :cool:

GOBLET SQUATS (3*5)
BULGARIAN SPLIT SQUATS (3*10)
LEG PRESS 3*10)
REVERSE LUNGES (3*10)
NORDIC CURLS (from lat pull-down machine) (3*5)

Prepare to die...

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.

mrthingyx · 31 Aug 2015 at 17:30

If you have any mats, you can wedge them under your shins... It is what I have to do. Not ideal, as a gym partner is best!

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

mrthingyx · 5 Sep 2015 at 09:22

Kris_90 said:
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

No worries.

Keep the routine as is because the Spiit Squats are doing their magic and the most potent exercise in the routine for all kinds of gains... The goblet squats are to get you moving as a joined up whole and get some blood into your legs: the Bulgarian Split a Squats are what will make your legs get huge. :cool:

AND very strong.

And yes, they are absolute hellish murder!

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.

mrthingyx · 6 Sep 2015 at 08:56

That is because the leg press isn't as good as the Bulgarian split squat.

If you can't do as well as you used to on the leg press, drop the weight on it: your main growth exercise is the Bulgarian split squat as it is a much more complete (and aggressive) exercise than the leg press.

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

mrthingyx · 16 Sep 2015 at 12:02

Goooood... Gooooooooooood.

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.

Jon33 · 18 Sep 2015 at 10:42

Kris_90 said:
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.

Don't worry about 1 pound on the scales...

Go take a dump, problem solved.

Kris_90 · 18 Sep 2015 at 11:04

Jon33 said:
Don't worry about 1 pound on the scales...

Go take a dump, problem solved.

Ha, I know 1 pound isn't much but I've stayed at 216 for 3 weeks now. I need to get my diet in check.

I've been reading about intermittent fasting for last 30 mins or so, I might give that a try

Kris_90 · 19 Sep 2015 at 09:43

Back/Biceps

1 arm dumbbell row

12 x 7.5kg
12 x 10kg
12 x 10kg
12 x 10kg

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

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

Reverse flyes cable machine
12 x 35kg
12 x 25kg
12 x 25kg

16 mins on the crosstrainer (3 miles)

Kris_90 · 21 Sep 2015 at 12:38

Chest/Shoulder/Triceps

Dumbbell chest press
12 x 15kg
12 x 20kg (I didn't realise I had a lower weight until the last set)
12 x 20kg
12 x 30kg

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

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

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

Lat raises
12 x 10kg
12 x 5kg
12 x 5kg

Tricep pushdowns
12 x 18.75kg
12 x 21.25kg
12 x 21.25kg

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

I finished with 5 mins on the cross trainer.