Back to the gym after 9 years
- Thread starter Kris_90
- Start date
Week 1 Day 2 - Back and Triceps
Sumo Deadlifts
90kg 5/5/5/5
95kg 4/4/4/4
Cable Rows
70kg 7
65kg 6/5/5
Lat Pulldowns
9 11/11/11
Tricep Pushdowns
27.5kg 9/9/9
Cardio - incline treadmill walk 30 mins 4.5 kph @ 14% incline.
Felt like crap so workout was crap. Need to focus on my diet.
Sumo Deadlifts
90kg 5/5/5/5
95kg 4/4/4/4
Cable Rows
70kg 7
65kg 6/5/5
Lat Pulldowns
9 11/11/11
Tricep Pushdowns
27.5kg 9/9/9
Cardio - incline treadmill walk 30 mins 4.5 kph @ 14% incline.
Felt like crap so workout was crap. Need to focus on my diet.
Week 1 Day 5 - Back and Triceps
Deadlifts
60kg 5
80kg 2
100kg 1
110kg 1
117.5kg 1
125kg 5 - PB
BOR
62.5kg 12
57.5kg 10/10/10
Lat Pulldowns
9 12/12/12
Tricep Pushdowns
27.5kg 9/9/9
Overhead Tricep Extensions
22.5kg 8/8/8
I forgot my chalk and just managed to complete the 5th rep without the bar falling. A bit gutted as I had another 2-3 reps in me but 5 reps is a PB nonetheless.
Deadlifts
60kg 5
80kg 2
100kg 1
110kg 1
117.5kg 1
125kg 5 - PB
BOR
62.5kg 12
57.5kg 10/10/10
Lat Pulldowns
9 12/12/12
Tricep Pushdowns
27.5kg 9/9/9
Overhead Tricep Extensions
22.5kg 8/8/8
I forgot my chalk and just managed to complete the 5th rep without the bar falling. A bit gutted as I had another 2-3 reps in me but 5 reps is a PB nonetheless.
Week 2 Day 2 - Back and Triceps
Sumo Deadlifts
77.5kg 8/8/8/8
82.5kg 6/6
Cable Rows
62.5kg 12
57.5kg 8/7/6/5
Lat Pulldowns
10 8 - too heavy, couldn't feel my lats
9 10/10
Tricep Pushdowns
27.5kg 10/10/10
Cardio - incline treadmill walking 4.3 kph @ 15% incline
Sumo Deadlifts
77.5kg 8/8/8/8
82.5kg 6/6
Cable Rows
62.5kg 12
57.5kg 8/7/6/5
Lat Pulldowns
10 8 - too heavy, couldn't feel my lats
9 10/10
Tricep Pushdowns
27.5kg 10/10/10
Cardio - incline treadmill walking 4.3 kph @ 15% incline
Week 2 Day 3 Legs & Shoulders
Squats
Bar lots
40kg 3
50kg 2
60kg 2
70kg 1
80kg 7 - PB
Seated DB OHP
17.5kg 11/11/11
Leg Press (close stance) ss w/ Lat Raises
160kg 9/9/9 / 10kg 12/12/12
Laying Hamstring Curls ss w/ Rear Delt Flyes
36kg 9/9/9 / 3kg 10/10/10
Standing Calves
140kg 10/10/10
Squats
Bar lots
40kg 3
50kg 2
60kg 2
70kg 1
80kg 7 - PB
Seated DB OHP
17.5kg 11/11/11
Leg Press (close stance) ss w/ Lat Raises
160kg 9/9/9 / 10kg 12/12/12
Laying Hamstring Curls ss w/ Rear Delt Flyes
36kg 9/9/9 / 3kg 10/10/10
Standing Calves
140kg 10/10/10
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Cardio - 30 mins on the stationary bike 20km.
I'm having a deload week as I've got some niggling injurys which haven't healed. The outside of my foot has stopped me running so need to get that healed. My right shoulder is suffering with impingement and my left shoulder started to hurt yesterday.
Plenty of rest and stretching/foam rolling to be done over the next week.
I'm having a deload week as I've got some niggling injurys which haven't healed. The outside of my foot has stopped me running so need to get that healed. My right shoulder is suffering with impingement and my left shoulder started to hurt yesterday.
Plenty of rest and stretching/foam rolling to be done over the next week.
Yesterday's cardio:
Crosstrainer 10 mins
Treadmill incline walking at 4.3 kph @ 14% incline for 20 mins.
Today - Arms and Shoulders
Ez Bar Curls
23.5kg 8/8/8/8/8
Tricep Pushdowns ss w/ Lat Raises
27.5kg 10/8/8/8/8 / 10kg 12/12/12
Overhead Tricep Extensions
22.5kg 8/8/8
Hammer Curls ss w/ Lat Raises
12.5kg 12/10/8 / 7.5kg 10/10/15
Ez Bar Curls
13.5kg 21s/21s/21s
Crosstrainer 10 mins
Treadmill incline walking at 4.3 kph @ 14% incline for 20 mins.
Today - Arms and Shoulders
Ez Bar Curls
23.5kg 8/8/8/8/8
Tricep Pushdowns ss w/ Lat Raises
27.5kg 10/8/8/8/8 / 10kg 12/12/12
Overhead Tricep Extensions
22.5kg 8/8/8
Hammer Curls ss w/ Lat Raises
12.5kg 12/10/8 / 7.5kg 10/10/15
Ez Bar Curls
13.5kg 21s/21s/21s
Legs & Shoulders
Squats
Bar lots
40kg 3
50kg 2
60kg 2
70kg 5/5/5
Seated DB OHP
17.5kg 8/8/8
Leg Press (close stance) ss w/ Lat Raises
160kg 9/9/9 / 10kg 12/12/12
Giant set:
Laying Hamstring Curls - 36kg 9/9/9
Rear Delt Flyes - 3kg 10/10/10
Standing Calves - 140kg 10/10/10
Squats
Bar lots
40kg 3
50kg 2
60kg 2
70kg 5/5/5
Seated DB OHP
17.5kg 8/8/8
Leg Press (close stance) ss w/ Lat Raises
160kg 9/9/9 / 10kg 12/12/12
Giant set:
Laying Hamstring Curls - 36kg 9/9/9
Rear Delt Flyes - 3kg 10/10/10
Standing Calves - 140kg 10/10/10
Forgot to log the changes in my diet. On Sunday I started a PSMF diet for 3 weeks. It involves eating approximately 1,100 calories per day which is 95% protein with minimal fats and carbs. I'm hoping to lose 7-9 lbs of fat during the 3 weeks.
Sunday and yesterday I was very lethargic but I feel way better today. I was lacking energy for about 30 mins after the gym this morning but it was leg day so it's not that surprising. I haven't been hungry for the rest of the day so I'm assuming I'm in ketosis.
Weight:
Sunday - 196.6lbs
Monday - 194.8 lbs
Tuesday - 192.2 lbs
Wednesday - 191 lbs
Sunday and yesterday I was very lethargic but I feel way better today. I was lacking energy for about 30 mins after the gym this morning but it was leg day so it's not that surprising. I haven't been hungry for the rest of the day so I'm assuming I'm in ketosis.
Weight:
Sunday - 196.6lbs
Monday - 194.8 lbs
Tuesday - 192.2 lbs
Wednesday - 191 lbs
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Week 2 Day 5 - Back and Triceps
Deadlifts
107.5kg 4/4
110kg 4/4
115kg 5
BOR
70kg 8
65kg 8/5/5/5
Lat Pulldowns
9 9/9/9
Tricep Pushdowns
27.5kg 8/8/8
The gym is so hard on PSMF. I don't feel like I've lost any strength but I don't feel like I have enough energy to complete everything, to the point where I needed a small rest after deadlift warm-ups this morning. I've got some pre-workout so I may have a half scoop before the gym tomorrow to give me some much needed energy.
Deadlifts
107.5kg 4/4
110kg 4/4
115kg 5
BOR
70kg 8
65kg 8/5/5/5
Lat Pulldowns
9 9/9/9
Tricep Pushdowns
27.5kg 8/8/8
The gym is so hard on PSMF. I don't feel like I've lost any strength but I don't feel like I have enough energy to complete everything, to the point where I needed a small rest after deadlift warm-ups this morning. I've got some pre-workout so I may have a half scoop before the gym tomorrow to give me some much needed energy.
Week 2 Day 6 - Legs & Shoulders
Front Squats
42.5kg 8/8
47.5kgkg 6/6
52.5kg 6
Strict Press
30kg 8/8/8
Leg Press (close stance) ss w/ Lat Raises
160kg 9/9/9 / 10kg 12/12/12
Giant set:
Laying Hamstring Curls - 36kg 9/9/9
Rear Delt Flyes - 3kg 10/10/10
Standing Calves - 140kg 10/10/10
Took half a scoop if pre workout this morning to get me through the workout.
Front Squats
42.5kg 8/8
47.5kgkg 6/6
52.5kg 6
Strict Press
30kg 8/8/8
Leg Press (close stance) ss w/ Lat Raises
160kg 9/9/9 / 10kg 12/12/12
Giant set:
Laying Hamstring Curls - 36kg 9/9/9
Rear Delt Flyes - 3kg 10/10/10
Standing Calves - 140kg 10/10/10
Took half a scoop if pre workout this morning to get me through the workout.
Today is my rest day but more importantly my refeed day. I get to have 350g of carbs and a total of 2,700 calories i.e. my maintenance, which considering I've been eating approx 1,200 kcals per day, feels like a feast 
I woke up looking and feeling considerably leaner. Weight so far:
Day 1 - 196.6lbs
Day 2 - 194.8 lbs
Day 3 - 192.2 lbs
Day 4 - 191 lbs
Day 5 - 190 lbs
Day 6 - 189.6 lbs
Day 7 - 188.2 lbs
At the end of week 1 I lost a total of 8.4 lbs of which the majority will be water weight. Using the bro science formula of 1 lb of fat = 3,500 calories then I have lost 2.5 lbs of fat in week 1.
I'll get knocked out of ketosis today so I'm expecting to feel lethargic again tomorrow and Monday but as long as I can get past Monday, I'll be good for another week, albeit with some pre workout needed for the workouts towards the latter part of the week
I woke up looking and feeling considerably leaner. Weight so far:
Day 1 - 196.6lbs
Day 2 - 194.8 lbs
Day 3 - 192.2 lbs
Day 4 - 191 lbs
Day 5 - 190 lbs
Day 6 - 189.6 lbs
Day 7 - 188.2 lbs
At the end of week 1 I lost a total of 8.4 lbs of which the majority will be water weight. Using the bro science formula of 1 lb of fat = 3,500 calories then I have lost 2.5 lbs of fat in week 1.
I'll get knocked out of ketosis today so I'm expecting to feel lethargic again tomorrow and Monday but as long as I can get past Monday, I'll be good for another week, albeit with some pre workout needed for the workouts towards the latter part of the week
Week 3 Day 3 Legs & Shoulders
Squats
Bar lots
70kg 4/4
75kg 4/4
Seated DB OHP
20kg 8/8/8
Leg Press (close stance) ss w/ Lat Raises
160kg 10/10/10 / 10kg 12/12/12
Giant set:
Laying Hamstring Curls - 36kg 9/9/9
Rear Delt Flyes - 3kg 10/10/10
Standing Calves - 140kg 10/10/10
I had to cut squats short as I couldn't get my glutes activated. I kept rocking forward and could feel my quads and lower back taking over. Plenty of stretching needed before next Tuesday.
Squats
Bar lots
70kg 4/4
75kg 4/4
Seated DB OHP
20kg 8/8/8
Leg Press (close stance) ss w/ Lat Raises
160kg 10/10/10 / 10kg 12/12/12
Giant set:
Laying Hamstring Curls - 36kg 9/9/9
Rear Delt Flyes - 3kg 10/10/10
Standing Calves - 140kg 10/10/10
I had to cut squats short as I couldn't get my glutes activated. I kept rocking forward and could feel my quads and lower back taking over. Plenty of stretching needed before next Tuesday.
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