Back to the gym after 9 years

Upper Body B

Pulldowns
8 x 25kg (warm up)
8 x 45kg (warm up)
8 x 60kg
8 x 60kg
8 x 60kg

Dumbbell shoulder press
8 x 15kg (warm up)
8 x 20kg
8 x 20kg
8 x 20kg

Seated cable row (wide grip)
10 x 32.5kg
10 x 32.5kg
10 x 32.5kg

Dumbbell bench press
10 x 30kg
10 x 30kg
10 x 30kg

Decline dumbbell bench press
10 x 20kg
10 x 20kg
10 x 20kg

Cable flyes
12 x 40kg
12 x 35kg
12 x 35kg

Curls using cable machine
12 x 16.25kg
12 x 16.25kg

Skull crushers
12 x 5kg (form was poor on first set)
12 x 5kg
12 x 5kg
 
Lower Body B

High bar squats
8 x bar
8 x 30kg
8 x 30kg
8 x 30kg

Bulgarian split squats
8 x 5kg
8 x 5kg
8 x 5kg

Seated leg curls
10 x 35kg
10 x 35kg
10 x 35kg

Calf extensions ss w/ sit ups
12 x 45kg / 20
12 x 45kg / 20
12 x 45kg / 20
12 x 45kg
 
Upper Body A

Bench Press
8 x bar (warm up)
8 x 30kg (warm up)
8 x 40kg
8 x 40kg
6 x 40kg

1 arm dumbbell row
8 x 7.5kg (warm up)
8 x 12.5kg
10 x 12.5kg
10 x 12.5kg

Incline dumbbell press
10 x 25kg
10 x 25kg
10 x 25kg

Pulldowns
8 x 30kg (warm up)
10 x 52.5kg
10 x 52.5kg
10 x 52.5kg

Lateral raises
12 x 5kg
12 x 5kg

Triceps press-downs ss w/ dumbbell curls
12 x 16.25kg / 7.5kg
12 x 16.25kg / 7.5kg

25 mins on the cross trainer.

I didn't lose any weight this week. I don't think I'm tracking my calories accurately enough so I'm going to start weighing all my ingredients.
 
It does that. I've had it even from not ever eating fattening food/drinks. You've got to keep plugging away and it'll drop again.

Your body is adjusting to all the loss, hence it sometimes sticks but it will drop again.
 
Cheers - I wasn't too disheartened when I stepped off the scales but I think I should be losing weight at a faster rate than I am. I'm eating 2,000 calories a day which is a 500 deficit from my TDEE (which might be incorrect).

I'll give it one more week at 2,000 then I'll drop it to 1,900 and see how it goes :)
 
Lower Body A

Romanian deadlift
8 x bar
8 x 30kg
8 x 40kg
8 x 40kg
8 x 40kg

Seated leg press
10 x 70
10 x 70
10 x 70

Seated leg curls
10 x 35kg
10 x 35kg
10 x 35kg

Calf extensions ss w/ sit-ups
10 x 45kg / 20
10 x 45kg / 20
10 x 45kg / 20

I don't like RDL, I think I'll try normal deadlifts next week instead.
 
Upper Body B

Pulldowns ss w/ dumbbell shoulder press
8 x 25kg (warm up) / 15kg (warm up)
8 x 45kg (warm up)
8 x 60kg / 25kg
8 x 60kg / 25kg
8 x 60kg / *25kg

*someone pinched the bench so I had to use the shoulder press cable machine

Seated cable row (wide grip) ss w/ decline dumbbell bench press
10 x 35kg / 25kg
10 x 35kg / 25kg
10 x 35kg / 25kg

Chest press ss w/ cable flyes
8 x 35kg / 12 x 35kg
8 x 25kg / 12 x 35kg
8 x 25kg / 12 x 35kg

Triceps press-downs ss w/ dumbbell curls
12 x 16.25kg / 7.5kg
12 x 16.25kg / 7.5kg
 
Lower Body B

High bar squats
8 x bar
8 x 35kg
8 x 35kg
8 x 35kg

Bulgarian split squats
8 x 5kg
8 x 5kg
8 x 5kg

Seated leg curls
10 x 35kg
10 x 35kg
10 x 35kg

Calf extensions ss w/ sit ups
12 x 45kg / 20
12 x 45kg / 20
12 x 45kg / 20
12 x 45kg
 
Upper Body A

Bench Press
8 x bar (warm up)
8 x 40kg
8 x 40kg
8 x 40kg

1 arm dumbbell row
8 x 7.5kg (warm up)
10 x 15kg
10 x 15kg
10 x 15kg

Incline dumbbell press
10 x 30kg
8 x 30kg
8 x 30kg

Pulldowns
10 x 55kg
10 x 55kg
10 x 55kg

Face pulls
12 x 11.75kg
12 x 11.75kg

Triceps press-downs ss w/ dumbbell curls
12 x 16.25kg / 7.5kg
12 x 16.25kg / 7.5kg

30 mins on the cross trainer (6.5 miles)

I weighed in at 14 stone 12 pounds this morning (3 pounds loss) - I can't remember the last time I weighed under 15 stone :D
 
Last edited:
Didn't go this morning, I'm feeling really tired so though it was better to get an extra hours sleep.

My work shirts are starting to look like tents on me - progress is being made :D
 
Upper Body B

Pulldowns
8 x 25kg (warm up)
8 x 45kg (warm up)
8 x 62.5kg
6 x 62.5kg
8 x 60kg

Dumbbell shoulder press
8 x 15kg (warm up)
8 x 25kg
8 x 25kg
8 x 25kg

Seated cable row (wide grip)
10 x 35kg
10 x 35kg
10 x 35kg

Dumbbell bench press
10 x 30kg
10 x 30kg
10 x 30kg

Decline dumbbell bench press
8 x 25kg
8 x 25kg
8 x 25kg

Cable flyes
12 x 35kg
12 x 35kg
12 x 35kg

Triceps press-downs ss w/ dumbbell curls
12 x 16.25kg / 7.5kg
12 x 16.25kg / 7.5kg
 
Lower Body B

High bar squats
8 x bar
8 x 27.5kg
8 x 35kg
8 x 35kg

Bulgarian split squats
8 x 5kg
8 x 5kg
8 x 5kg

Seated leg curls
10 x 35kg
10 x 35kg
10 x 35kg

Calf extensions
12 x 45kg
12 x 45kg
12 x 45kg
12 x 45kg

Sit ups ss w/ captains chair crunches
20 / 10 x bw
20 / 10 x bw
20 / 10 x bw
 
Upper Body A

Bench Press
8 x bar (warm up)
8 x 40kg
8 x 40kg
8 x 40kg

1 arm dumbbell row
10 x 7.5kg (warm up)
10 x 17.5kg
10 x 17.5kg
10 x 17.5kg

Incline dumbbell press
10 x 30kg
10 x 30kg
10 x 30kg

Pulldowns
10 x 57.5kg
10 x 57.5kg
10 x 57.5kg

Face pulls
12 x 13.25kg
12 x 13.25kg

Triceps press-downs ss w/ dumbbell curls
12 x 16.25kg / 7.5kg
12 x 16.25kg / 7.5kg

30 mins on the cross trainer (6.5 miles)

I lost another pound this week - my diet has been shockingly bad so back on it from today :D
 
Lower Body A

Deadlift
8 x bar
8 x 40kg
8 x 40kg
8 x 40kg

Seated leg press
10 x 72.5kg
10 x 72.5kg
10 x 72.5kg

Seated leg curls
10 x 37.5kg
10 x 37.5kg
10 x 37.5kg

Calf extensions
12 x 45kg
12 x 45kg
12 x 45kg
12 x 45kg

Sit ups ss w/ captains chair crunches
20 / 10 x bw
20 / 10 x bw
20 / 10 x bw

I definitely prefer deadlifts to Romanian deadlifts. Felt I could have gone a fair bit heavier but I'll take it slow and get my form right first.
 
V F said:
What is your diet?
Click to expand...


It generally consists of chicken breast with sweet potato/boiled potatoes and some sort of veg/salad about three times a week. Then a mix of curry, spag bol or some sort of pasta dish, steak etc for the remaining four days.

For lunch I tend to have a sandwich/wrap while in work which I make myself and aim for about 700-800 calories.

I'm just counting calories at the moment, when my weight starts to plateau I'll start concentrating on my macros :)
 
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