Back to the gym after 9 years

I had a really crappy session in the gym this morning. I normally go when it opens (7am) but I've got this week off work so decided to go about 9ish - big mistake :( The gym was packed and I couldn't deadlift.

Lower Body A

I didn't warm up so my hamstrings felt really tight.
Seated leg press
10 x 75kg
10 x 75kg
10 x 75kg

Seated leg curls
15 x 15kg
10 x 25kg

I had to stop, I think I would have injured myself if I carried on.

Calf extensions - I couldn't get on the machine for the 45 mins I was in the gym.

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

I ran for 15mins on the crosstrainer (3 miles).

Worst session I've had so far :(
 
Upper Body B

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

Dumbbell shoulder press
8 x 15kg (warm up)
8 x 30kg
8 x 30kg
8 x 30kg

Seated cable row (wide grip)
10 x 37.5kg
10 x 37.5kg
10 x 37.5kg

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

Cable flyes
12 x 37.5kg
12 x 37.5kg
12 x 37.5kg

Triceps press-downs
12 x 18.75kg
12 x 18.75kg
12 x 18.75kg

Ez bar curls
12 x 15kg
8 x 15kg
12 x 10kg

30 mins on the crosstrainer (6.5 miles)
 
Lower Body B

High bar squats
8 x bar
8 x 40kg
8 x 40kg
8 x 40kg
8 x 30kg
8 x 30kg
8 x 30kg

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 didn't have any room to do BSS this morning as the gym was really busy. I dropped the weight a little on the squats and did three additional sets to compensate.
 
Upper Body A

Bench Press
8 x bar (warm up)
8 x 42.5kg
8 x 42.5kg
8 x 42.5kg

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 60kg
10 x 60kg
10 x 60kg

Decline dumbbell bench press
10 x 25kg
10 x 25kg
10 x 25kg

Face pulls
12 x 13.75kg
12 x 13.75kg

Triceps press-downs
12 x 18.75kg
12 x 18.75kg
12 x 18.75kg

Ez bar curls
12 x 10kg
12 x 10kg
12 x 10kg

Hammer curls
12 x 7.5kg
6 x 7.5kg (my wrist always clicks painfully in my right arm when I do these so I stopped mid-set).

30 mins on the cross trainer (6.5 miles)

I lost two pounds this week :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 ss w/ Calf extensions
10 x 30kg / 12 x 45kg
10 x 30kg / 12 x 45kg
10 x 30kg / 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 B

Pulldowns
8 x 25kg (warm up)
8 x 45kg (warm up)
8 x 65kg
8 x 65kg
8 x 65kg

Dumbbell shoulder press
8 x 15kg (warm up)
8 x 30kg
8 x 30kg
8 x 30kg

Seated cable row (wide grip)
10 x 40kg
10 x 40kg
10 x 40kg

Dumbbell bench press
10 x 35kg
10 x 35kg
10 x 35kg

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

Triceps press-downs (machine)
12 x 45kg
12 x 45kg
12 x 45kg

Curls using cable machine
21s x 11.25kg
21s x 13.75kg
 
Lower Body B

High bar squats
8 x bar
8 x 40kg
8 x 40kg
8 x 40kg
10 x 30kg

I felt a twinge in my back after the fourth set so I thought it was best not to do any additional sets.

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

Calf extensions
12 x 47.5kg
12 x 47.5kg
12 x 47.5kg
12 x 47.5kg

Captains chair crunches
12 x bw
15 x bw
12 x bw
 
Upper Body A

Bench Press
8 x bar (warm up)
8 x 45kg
6 x 45kg (not sure why I couldn't do the final two reps)
8 x 45kg
8 x 45kg

1 arm dumbbell row
10 x 7.5kg (warm up)
10 x 12.5kg (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 60kg
10 x 60kg
10 x 60kg

Face pulls
12 x 13.75kg
12 x 13.75kg
12 x 13.75kg

Triceps press-downs
12 x 18.75kg
12 x 18.75kg
12 x 18.75kg

Ez bar curls
21s x 7.5kg
21s x 7.5kg
21s x 7.5kg

40 mins on the cross trainer (9.67 miles)
 
Upper Body B

Pulldowns
8 x 25kg (warm up)
8 x 45kg (warm up)
8 x 65kg
8 x 65kg
8 x 65kg

Dumbbell shoulder press
8 x 20kg (warm up)
8 x 35kg
7 x 35kg
5 x 35kg

Decline dumbbell bench press
8 x 30kg
8 x 30kg
8 x 30kg

Seated cable row (wide grip)
10 x 42.5kg
10 x 42.5kg
10 x 42.5kg

Dumbbell bench press
10 x 35kg
10 x 35kg
10 x 35kg

Cable flyes
12 x 42.5kg
12 x 42.5kg
12 x 42.5kg

Triceps press-downs (machine) ss w/ dumbbell curls
12 x 47.5kg / 7.5kg
12 x 47.5kg / 7.5kg
 
Lower Body B

High bar squats
8 x bar
8 x 42.5kg
8 x 42.5kg
8 x 42.5kg

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

Calf extensions ss w/ Seated leg curls
12 x 50kg / 10 x 35kg
12 x 50kg / 10 x 35kg
12 x 50kg / 10 x 35kg
12 x 50kg

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

Bench Press
12 x bar (warm up)
8 x 47.5kg
7 x 47.5kg
6 x 47.5kg

Bent over barbell row
16 x bar (warm up)
10 x 30kg
10 x 30kg
10 x 30kg

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

Pulldowns
10 x 62.5kg
10 x 62.5kg
10 x 62.5kg

Face pulls
12 x 16.25kg
12 x 16.25kg
12 x 16.25kg

Triceps press-downs
12 x 18.75kg
12 x 18.75kg
12 x 18.75kg

Ez bar curls
21s x 7.5kg
21s x 7.5kg
21s x 7.5kg

30 mins on the cross trainer (7.13 km)
 
I'm finding it difficult to consistently eat at a caloric deficit at the moment so the plan is to up my cardio.

30mins on the cross trainer (7.20km)
 
Upper Body B

Dumbbell bench press
10 x 15kg (warm up)
10 x 35kg
10 x 35kg
10 x 35kg

Dumbbell shoulder press
8 x 10kg (warm up)
8 x 30kg
7 x 30kg
6 x 25kg

Pulldowns
8 x 25kg (warm up)
8 x 45kg (warm up)
8 x 70kg
8 x 70kg
8 x 67.5kg

Seated cable row (wide grip)
10 x 45kg
10 x 45kg
10 x 45kg

Triceps press-downs ss w/ dumbbell curls
12 x 18.75kg / 7.5kg
12 x 18.75kg / 7.5kg
12 x 18.75kg

Cable flyes
12 x 45kg
12 x 45kg
12 x 45kg

I don't know what happened with the dumbbell should press today. I've found 30kg easy in the past but I struggled to finish my sets :rolleyes: I had to change the order I did things this morning so I'm guessing that was a contributing factor.
 
Upper Body A

Bench Press
12 x bar (warm up)
9 x 45kg
8 x 45kg
7 x 45kg

Bent over barbell row
16 x bar (warm up)
10 x 32.5kg
10 x 32.5kg
10 x 32.5kg

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

Pulldowns
10 x 65kg
10 x 65kg
10 x 65kg

Face pulls
12 x 16.25kg
12 x 16.25kg
12 x 16.25kg

Triceps press-downs ss w/ dumbbell curls
12 x 18.75kg / 7.5kg
12 x 18.75kg / 7.5kg
12 x 18.75kg / 7.5kg

44 mins on the cross trainer (9.4 km)

I've skipped leg day two/three times over the last few weeks because I've been too tired - not being lazy I've just slept through my alarm. I've been going to the gym really early since I started as I assumed it was really busy during peak times. I went about 1 ish today and it was pretty empty so I think I'll try going after work instead so I can get my beauty sleep :D

My weighing scales show I lost 3 pounds since last week. I wasn't convinced this was accurate but I weighted myself on another set of scales and it said the same weight :D
 
Upper Body B

Pulldowns
8 x 25kg (warm up)
8 x 45kg (warm up)
8 x 70kg
8 x 70kg
8 x 70kg

Dumbbell shoulder press
8 x 10kg (warm up)
8 x 30kg
8 x 30kg
8 x 30kg

Dumbbell bench press
10 x 15kg (warm up)
10 x 35kg
10 x 35kg
10 x 35kg

Seated cable row (wide grip)
10 x 45kg
10 x 45kg
10 x 45kg

Cable flyes
12 x 47.5kg
12 x 47.5kg
12 x 47.5kg

Decline dumbbell bench press
10 x 25kg
10 x 25kg
10 x 25kg

Triceps press-downs ss w/ Ez bar curls
12 x 18.75kg / 10kg
12 x 18.75kg / 10kg
12 x 18.75kg / 10kg

20 mins on the cross trainer (4km)
 
Yeah it's the combined weight - I didn't really think about it but I'll change it to the individual weight in future. I felt I could put more weight on the barbell row but I've only done it twice so I want to get my form right first :)
 
MoNkeE said:
Yeah you normally just record the weight of the individual DB rather than the combined weight :) making excellent progress tho, keep it up!
Click to expand...

Cheers.

Upper Body A

Bench Press
12 x bar (warm up)
10 x 45kg
10 x 45kg
8 x 45kg

Bent over barbell row
12 x bar (warm up)
10 x 40kg
10 x 40kg
10 x 40kg

Decline dumbbell press
10 x 15kg
10 x 15kg
10 x 15kg

Pulldowns
10 x 67.5kg
10 x 67.5kg
10 x 67.5kg

Face pulls
12 x 13.25kg
12 x 13.25kg
12 x 13.25kg

Triceps press-downs ss w/ dumbbell curls
12 x 18.75kg / 7.5kg
12 x 18.75kg / 7.5kg
12 x 18.75kg / 7.5kg

20 mins on the cross trainer (4.5 km)
7 mins on the stair master - I think this is my new favourite machine, I felt like I was dying after 7 mins but it felt awesome :D
 
Lower Body A

Seated leg press
10 x 65kg
10 x 65kg
10 x 65kg

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

Calf extensions
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

7 mins on the stair master.

I wanted to deadlift or squat but both bars were being used but I haven't trained legs for a while so anything is better than nothing :)
 
Upper Body B

Pulldowns
8 x 25kg (warm up)
8 x 45kg (warm up)
8 x 72.5kg
8 x 72.5kg
8 x 72.5kg

Dumbbell shoulder press
10 x 7.5kg (warm up)
10 x 15kg
10 x 15kg
8 x 15kg

Dumbbell bench press
10 x 7.5kg (warm up)
10 x 17.5kg
5 x 17.5kg
10 x 10kg

Seated cable row (wide grip)
10 x 47.5kg
10 x 47.5kg
10 x 47.5kg

Cable flyes
12 x 50kg
12 x 50kg
12 x 50kg

Triceps press-downs ss w/ dumbbell curls
12 x 18.75kg / 7.5kg
12 x 18.75kg / 7.5kg

10 mins on the stepper machine (0.80 km)

I don't know what happened with my dumbbell bench press. I don't understand how I can do 10 reps and it feels easy(ish) then struggle on the 1st rep of the 2nd set :(

I'm happy how the pulldowns are progressing though. I'm going to sort my diet out again after Christmas and hopefully I'll be doing pull-ups in a month or two :D
 
Lower Body B

High bar squats
12 x bar
8 x 40kg
8 x 40kg
8 x 40kg

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

Calf extensions ss w/ Seated leg curls
12 x 50kg / 10 x 35kg
12 x 50kg / 10 x 35kg
12 x 50kg / 10 x 35kg
12 x 50kg

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

I haven't done any squats for the last 3-4 weeks. My legs feel like they are dying already :D
 
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