Back to the gym after 9 years

V F · 3 Nov 2015 at 22:57

What about refreshments, no sodas or such I hope?

Kris_90 · 4 Nov 2015 at 13:34

Nope, I drink tea in the morning and water for the rest of the day.

Kris_90 · 5 Nov 2015 at 12:10

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 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 (really struggled with this set)

Decline dumbbell bench press
8 x 25kg
I tried too hard on the bench press and didn't have any energy left.

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

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

Kris_90 · 8 Nov 2015 at 09:55

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
8 x 30kg
8 x 30kg

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

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 ss w/ dumbbell curls
12 x 18.75kg / 7.5kg
12 x 18.75kg / 7.5kg

Hammer curls
12 x 7.5kg
12 x 7.5kg

30 mins on the cross trainer (7 miles)

I put on 1.5-2 pounds this week. I ate a lot of sweets and general crap this week so back on the health grind this week (I said the same last week but I mean it this week

)

V F · 8 Nov 2015 at 14:33

Will power man, will power!

Kris_90 · 8 Nov 2015 at 17:07

Yeah I know, I've ate all the sweets and crap I bought last week so there's nothing in my house to tempt me

Kris_90 · 9 Nov 2015 at 11:13

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

Kris_90 · 12 Nov 2015 at 10:43

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)

Kris_90 · 13 Nov 2015 at 10:04

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.

Kris_90 · 15 Nov 2015 at 11:13

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

Kris_90 · 16 Nov 2015 at 13:24

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

Kris_90 · 19 Nov 2015 at 12:24

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

Kris_90 · 20 Nov 2015 at 12:20

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

Kris_90 · 22 Nov 2015 at 10:27

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)

Kris_90 · 26 Nov 2015 at 12:31

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

Kris_90 · 27 Nov 2015 at 12:46

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

Kris_90 · 29 Nov 2015 at 10:07

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)

Kris_90 · 1 Dec 2015 at 21:58

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)

Kris_90 · 3 Dec 2015 at 13:39

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.

Kris_90 · 6 Dec 2015 at 19:04

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

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