Back to the gym after 9 years

Week 1 Day 5 - Back and Triceps

Deadlifts
60kg 5
80kg 2
90kg 1
100kg 1
110kg 1
117.5kg 4 PB :D

BOR
57.5kg 12
52.5kg 10/10/10

Pull ups
4/3/3

Tricep Pushdowns
25.5kg 12/12/12

Lat Pulldowns
7 11/11/11

Overhead Tricep Extension
17.5kg 10/10/10

Second gym session today:

Cardio - 30 min run. 300 kcals burned.
 
Week 1 Day 6 - Legs and Shoulders

Front Squats
42.5kg 5/5/5/5
45kg 4/4/4/4
52.5kg 4

Strict Press
42.5kg 6
37.5kg 5/5/3/3/3/3 (AMRAP EMOM)

RDLs
60kg 10/10/10

Standing Calf Raises ss w/ Lat Raises
117.5kg 10/10/10 / 7.5kg 15/15/15
 
Weighed in at 201.6 lbs this morning which is a 8 lb increase over Xmas. I started decreasing calories this week so that 8 lb increase may include the loss of some water weight :(

I'm trying to keep calories as high as possible while maintaining a 2 lb per week loss. My scales are indicating I've added 8 lbs of muscle over the bulk. I'm sure it wasn't that much but I've definitely got stronger and my shoulders seem bigger so the millions of lat raises seem to have paid off :D I'm aiming to hit 176 lbs and I'm aiming to complete it in 16 weeks.

Rest Day Cardio

6k run - 600 kcals.
 
Week 2 Day 1 - Chest & Biceps

DB Bench Press
27.5kg 5/5/5/5
32.5kg 4/4/4/4
37.5kg 1 - really close to a second rep.

DB Incline Bench
25kg 8
22.5kg 6/6/6

Mid Cable Flyes ss w/ DB Hammer Curls
7.5kg 8/8/8 / 10kg 13/13/13

High Cable Flyes ss w/ Lat Raises
7.5kg 10/10/10 / 7.5kg 15/15/15

Facepulls ss w/ DB Curls
12.5kg 12/12/12 / 10kg 11/11/11
 
Week 2 Day 2 - Back and Triceps

Deficit Deadlifts
65kg 8/8/8/8
70kg 6/6
75kg 6 - too easy. I need increase the weight by at least 10kg next cycle.

Cable Rows
55kg 12
50kg 10/8/8/7/6/6/7 (AMRAP EMOM)

Pull ups
3/3/3

Tricep Extensions
25kg 9/9/9

Lat Pulldown
7 12/12/12

Overhead Tricep Extensions
17.5kg 12/12/12
 
Week 2 Day 3 - Legs and Shoulders

Squats (SM)
65kg 5/5/5/5/5

Seated DB OHP
17.5kg 14
15kg 10/8/6/6/5

RDLs ss w/ Lat Raises
65kg 10/10/10 / 7.5kg 15/15/15

Seated Leg Press ss w/ Lat Raises
150kg 9/9/9 / 7.5kg 12/12/12

Standing Calves
117.5kg 12/12/12
 
Week 2 Day 4 - Chest & Biceps

DB Bench Press
30kg 3/3/3/3
35kg 3/3/3/2

Incline DB Bench
25kg 8
20kg 7/6/4/4/3

Mid Cable Flyes
7.5kg 9/9/9

High Cable Flyes ss w/ Hammer Curls
7.5kg 10/10/10 / 12.5kg 8/8/8

Incline Bench Curls ss w/ Lat Raises
7.5kg 10/10/10 / 7.5kg 15/15/15

Cardio - 3km run - 300 kcals
 
Week 2 Day 5 - Back and Triceps

Deadlifts
60kg 4
80kg 2
90kg 1
100kg 4/4/4/4
105kg 4/4
110kg 4

BOR
65kg 10
60kg 8/7/6/5/5 (AMRAP EMOM)

Pull ups ss w/ Tricep Pushdowns
4/3/3 / 25.5kg 12/12/12

Lat Pulldowns ss w/ Overhead Tricep Extension
7 12/12/12 / 17.5kg 12/12/12
 
Week 2 Day 6 - Legs and Shoulders

Front Squats
37.5kg 8/8/8/8
42.5kg 6/6
47.5kg 6

Strict Press
40kg 6 - I don't know why but this felt really heavy
37.5kg 5/5/5

RDLs
62.5kg 10/10/10

Standing Calf Raises ss w/ Lat Raises
125kg 8/8/8 / 7.5kg 15/15/15

Cardio -incline treadmill walking 300 kcals
 
Weight this morning was 199 lbs (2.6 lbs loss). I didn't drop calories too low as I'm aiming to keep calories as high as I can over the cut. I averaged 2,600 - 2,700 per day which is 500-600 more than I've previous ate on a cut.

I burned 1,200 calories over three LISS sessions over the week. My resting heart rate increased to 73 over Christmas and I generally felt unfit, after one-two weeks it's decrease to 67 and hopefully will be back around 60 within the next couple of weeks.

Rest Day Cardio

5k run - 500 kcals
 
Week 3 Day 1 - Chest & Biceps

DB Bench Press
22.5kg 8/8/8/8
27.5kg 6/6
32.5kg 5 - should have got 6 but didn't rest enough in between sets :(

DB Incline Bench
22.5kg 10
20kg 10/5/5/5/5/4 (AMRAP EMOM)

Mid Cable Flyes ss w/ DB Hammer Curls
7.5kg 9/9/9 / 12.5kg 9/9/9

High Cable Flyes ss w/ Lat Raises
7.5kg 11/11/11 / 7.5kg 15/15/15

Facepulls ss w/ DB Curls
12.5kg 12/12/12 / 10kg 12/12/12
 
Week 3 Day 2 - Back and Triceps

Deficit Deadlifts
72.5kg 6/6/6/6/6
77.5 kg 5/5
82.5kg 5

Cable Rows
60kg 8
55kg 8/8/7/7/6/5 (AMRAP EMOM)

Pull ups
4/3/4

Tricep Extensions
25kg 11/11/11

Lat Pulldown
8 8/8/8

Overhead Tricep Extensions
20kg 8/8/8
 
Week 3 Day 3 - Legs and Shoulders

Squats (SM)
67.5kg 5/5/5/5/5

Seated DB OHP
17.5kg 11
15kg 8/8/7/6/6/6/6/5

RDLs ss w/ Lat Raises
65kg 11/11/11 / 7.5kg 15/15/15

Seated Leg Press
150kg 9/9/9

Standing Calves ss w/ Lat Raises
125kg 9/9/9 / 7.5kg 12/12/12
 
Week 3 Day 4 - Chest & Biceps

DB Bench Press
35kg 3 - aimed for 5

Incline DB Bench
22.5kg 9
17.5k 10/8/6/4

Mid Cable Flyes
7.5kg 10/10/10

High Cable Flyes ss w/ Hammer Curls
7.5kg 10/10/10 / 12.5kg 9/9/9

Incline Bench Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 15/15/15

Felt very flat this morning. Everything felt heavier than normal and I was lacking energy. Looking at mfp, it's noy surprising as I had 100 carbs less than I should have done. The carbs will be kept high today :D
 
No weights this morning. I woke up with my lower back hurting yesterday. It hurt last night so 9 sets of heavy deadlift triples this morning wouldn't be the best thing to do.

The pain isn't sharp and it doesn't feel too bad. I'm assuming it's nothing major and nothing a weeks rest won't fix.

Cardio - 3k run and incline walking - 400 kcals.
 
Chest and Bi's

DB Bench Press
30kg 6/6/6/6/5

Incline DB Bench
25kg 6/5/5

Mid Cable Flyes
7.5kg 10/10/10

High Cable Flyes ss w/ Hammer Curls
7.5kg 10/10/10 / 12.5kg 9/9/9

Incline Bench Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 15/15/15
 
Cardio - 5k run 600 kcals.

I need to think of what weights I can do tomorrow that doesn't involve my lower back.

I may have to do arms and loads of lat raises:D
 
Chest & Biceps

DB Bench Press
25kg 12/10/8

Incline Bench (SM)
40kg 6
35k 8
30kg 8
25kg 8
20kg 9

Mid Cable Flyes
7.5kg 10/10/10

High Cable Flyes ss w/ Hammer Curls
7.5kg 10/10/10 / 12.5kg 9/9/9

Incline Bench Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 15/15/15
 
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