Back to the gym after 9 years

My weight yesterday was 196.4 lbs. I'm very happy with that. I planned on losing 2lbs per week but birthday festivities last week and eating lots of cake :D slowed the weight loss down to 2.6lbs over 2 weeks.

Cardio - 5k run 500kcals - speed increased to 8.5 kph.

I tried lifting a big box yesterday, it wasn't heavy but awkward to carry. My back did not approve :o it was very tight when I woke up this morning. It looks like at least another week of only chest.
 
Chest & Biceps

DB Bench Press
35kg 3/3/3
30kg 5/6/5

Incline DB Bench
22.5kg 8/8/6

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
 
Chest & Biceps

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

Incline DB Bench
20kg 8/8/8

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
 
Yesterday - Cardio - 5k run 500kcals

Legs & Shoulders

Leg Press
120kg 10
130kg 10/10
140kg 10/10/10/10/10/10/10

Seated Hamstring Curls
50kg 10/10/10

Leg Extensions
50kg 10/10
55kg 10
60kg 10/10/10/10/10/10

Seated DB Shoulder Press
20kg 10/10/10

Lat Raises
7kg 15/15/15

Facepulls
12.5kg 12/12/12

I haven't been able to train legs for almost 3 weeks due to my back (and work gym doesn't have decent isolation machines) but it's been feeling better so thought I'd try some legs and shoulders today.

New machines took a little bit of getting used to, the hammy curl machine was terrible, I couldn't get in the right position so I stopped after the 3rd set.
 
V F said:
Isn’t it funny weird if it is the actual nerves or muscles how much the smallest thing you do will cripple you. Even a simple thing getting out of bed with a pulled muscle feels like a knife in your back. Literally takes the wind out of you or a tear can appear in the outer corner of your eye.

Thankfully I don’t often suffer but god, when you do, the agony for days. Even from doing something the day before that was never obvious. :(
Click to expand...

Luckily it hasn't been that bad for me. I think it's more of a strain than a muscle tear, apart from the first couple of days I haven't had any pain as such just tightness.

But yeah, it's strange how you feel the pain the day after and at all during the day when the muscle was hurt.
 
Chest & Biceps

DB Bench Press
30kg 6/6/6
25kg 10/10/10

Incline DB Bench
20kg 8/8/8

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
 
Back & Tri's

Pull ups
BW 5/4/4/4/4/3/3/3

BOR
40kg 8/8/8

Seated Row
40kg 10/10/10

Lat Pushdown
20kg 10/10/10

Lat Pulldown
7 8/8/8

Tricep Extensions
25kg 9/9/9

Cardio - 20mins walking on a 13.5 incline.

First back session for 3-4 weeks. Everything except BOR felt good. I'm only training light until my lower back is 100%.
 
Chest & Biceps

DB Bench Press
30kg 8/7/6
25kg 8/7/7

Incline DB Bench
20kg 8/6/6

Mid Cable Flyes
7.5kg 10/10/10

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

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

BSS
7kg 8
12kg 8/8/8

Leg Press
100kg 8
140kg 10/10/10/10/10/10

Seated Hamstring Curls
50kg 12/12/12

Leg Extensions
50kg 10
60kg 10/10/10/10/10/10

Seated DB Shoulder Press
20kg 10/10/10

Lat Raises
7kg 15/15/15

I'm off work this week to decorate. I'm suppose to be up a ladder painting for most of today and my legs already feel like jelly :o Should be fun :D
 
Chest & Biceps

DB Bench Press
32kg 5/5/5

Incline DB Bench
20kg 10/10/10

Hammer Strength Chest Press
50kg 7
40kg 8/8/10/10


Mid Cable Flyes
7.5kg 10/10/10

High Cable Flyes ss w/ Hammer Curls
7.5kg 11/11/11 / 12kg 10/10/10

Facepulls
12.5kg 13/13/13

Really lacking in energy this morning. I seem to struggle with fasted workouts when I'm cutting. I need to either incorporate caffeine or food before my workouts. I normally train within 30-60 mins of waking up so eating is likely to be difficult but I may start taking a pre-workout.
 
booyaka said:
I have a double expresso and a couple of bits of Soreen Malt loaf before my 9.30am training - that does the job for me. Porridge when I get back home.
Click to expand...

Do you notice the difference if you don't have the double expresso? I don't have time to make anything in the morning so I'd have to have a pre-workout. I think I may give it a try at least while I'm cutting.
 
booyaka said:
I just NEED coffee - it's my only vice. Got a proper espresso machine at home so 8.30am is always double espresso time! Never tried to do anything in a morning before coffee.
Even my wife doesn't speak to me before I have my coffee....she knows whats best!!!:p:p
Click to expand...
Ha well I've ordered some pre-workout so we'll see how Friday's morning workout goes.
 
Chest & Biceps

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

Incline DB Bench
20kg 8/8/7

Mid Cable Flyes
7.5kg 10/10/10

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

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

BSS
7.5kg 6
12.5kg 8/8/8

Walking Lunges
12.5kg 8/8/8

RDLs
Bar lots x2
40kg 8/8/8

Seated DB Shoulder Press
20kg 8/8/8

Lat Raises
7.5kg 15/15/15

Still not recovered from my back injury. It felt very tight this morning. Lots of stretching needed.
 
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