Back to the gym after 9 years

Upper Body A

Chest press (machine)
8 x 45kg (warm up)
8 x 55kg
8 x 55kg
8 x 55kg

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

Pulldowns
10 x 70kg
10 x 70kg
10 x 70kg

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

The bench was being used and there was a queue for it so I couldn't do any bench press this week.

My legs are still dying from Friday so I couldn't run either but progress is being made with the pulldowns :D
 
Lower Body A

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

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

Calf extensions
12 x 50kg
12 x 50kg
12 x 50kg
12 x 50kg

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

Couldn't deadlift again due to people using the barbells.
 
Upper Body A

Chest press (machine)
8 x 45kg (warm up)
8 x 55kg
8 x 55kg
8 x 55kg

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

Pulldowns
10 x 70kg
10 x 70kg
10 x 60kg

Shoulder press
12 x 15kg
12 x 15kg
12 x 15kg

Triceps press-downs ss w/ dumbbell curls
12 x 21.25kg / 7.5kg
12 x 21.25kg / 7.5kg
12 x 21.25kg / 7.5kg

7 mins on the stepper.
20 mins on cross trainer (4.5km).

A really frustrating session. The gym was packed so I couldn't do the workout I wanted to do. I'm going to start going early when the gym opens again, hopefully I can get some decent workouts in.
 
I've decided to take a step back to hopefully take two steps forward. I don't feel like I've progressed much over the last 6 months. I'm going to switch to a beginner program (Ice cream fitness 5x5) and I'm going back to going to the gym three times a week.

I'm aiming to cut to 180 lbs by 1st May which equates to losing about 1.5 lbs per week. Both the target weight and date are flexible but I'd like a goal to aim for.

I had a mixed session this morning. I planned to get to the gym when it opened but I slept late, when I got there it was ridiculously busy. I did some really light work on the machines while I waited for the power rack to be free.

Workout A (cutting version)

Squats
8 x bar (warm up)
8 x bar (warm up)
5 x 40kg
5 x 40kg
5 x 40kg

Dumbbell bench press (power rack was being used)
8 x 7.5kg (warm up)
8 x 15kg (warm up)
5 x 17.5kg
5 x 17.5kg
5 x 17.5kg
5 x 17.5kg
5 x 17.5kg

Wide grip seated cable row (power rack was being used)
10 x 47.5kg
10 x 47.5kg
10 x 47.5kg

Dumbbell shrugs
8 x 10kg
8 x 10kg
8 x 10kg
8 x 10kg
8 x 10kg

Tricep push-downs
8 x 21.25 (warm up)
8 x 23.75kg
8 x 23.75kg
8 x 23.75kg

Ez bar curls
8 x 10kg
8 x 10kg
8 x 10kg

Additional work:

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

I've dropped the weight slightly as I felt my form was wrong (using my biceps too much). I've adjusted my form and can feel my lats engaging more.

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

30 mins on the cross trainer (6.9km).
 
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Workout B (cutting version)

Squats
8 x bar
5 x 40kg
5 x 40kg
5 x 40kg

Deadlift
5 x 40kg

Standing press
8 x bar
5 x 25kg
5 x 25kg
5 x 25kg

Bent over row
5 x 40kg
5 x 40kg
5 x 40kg

Close grip bench press
8 x bar
8 x 30kg
8 x 30kg
8 x 30kg

Ez bar curls
8 x 10kg
8 x 10kg
8 x 10kg

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

30 mins on the cross trainer (6.6km).
 
Workout A (cutting version)

Squats
8 x bar (warm up)
5 x 42.5kg
5 x 42.5kg
5 x 42.5kg

Bench press
8 x bar (warm up)
5 x 40kg
5 x 40kg
5 x 40kg

Bent over rows
5 x 40kg
5 x 40kg
5 x 40kg

Dumbbell shrugs
8 x 15kg
8 x 15kg
8 x 15kg

Tricep extensions
8 x 18.75 (warm up)
8 x 21.25kg
8 x 21.25kg

Ez bar curls
8 x 12.5kg
8 x 12.5kg

Additional work:

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

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

30 mins on the cross trainer (7km).
 
Workout B (cutting version)

Squats
8 x bar
5 x 42.5kg
5 x 42.5kg
5 x 42.5kg

My hip/groin felt tight (not the first time), a quick google and it seems I need to start doing ankle flexibility exercises which may help the problem.

Deadlift
5 x 40kg

Standing press
8 x bar
5 x 25kg
5 x 25kg
5 x 25kg

Bent over row
8 x bar
5 x 35kg
5 x 35kg
5 x 35kg

Close grip bench press
8 x bar
8 x 30kg
8 x 30kg

Ez bar curls
8 x 12.5kg
8 x 12.5kg

Sit ups ss w/ captains chair crunches
20 / 10 x bw
20 / 10 x bw
20 / 10 x bw
 
Workout A (cutting version)

Squats
8 x bar
5 x 45kg
5 x 45kg
5 x 45kg

Bench press
8 x bar
5 x 42.5kg
5 x 42.5kg
5 x 42.5kg

Bent over rows
8 x bar
5 x 42.5kg
5 x 42.5kg
5 x 42.5kg

Dumbbell shrugs
8 x 7.5kg
8 x 7.5kg

Tricep extensions
8 x 18.75
8 x 21.25kg
8 x 21.25kg

Ez bar curls
8 x 15kg
8 x 15kg

Additional work:

Pulldowns
8 x 35kg
8 x 55kg
8 x 55kg

Squat - my left hip/groin was tight during my first rep. After looking at my form and watching what perfect form looks like, it appears I'm not squatting low enough as my hip crease has not been below my knee. I changed this on the second rep and didn't feel any tightness for the remaining reps/sets.

Hopefully that's fixed the problem :D
 
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Workout B (cutting version)

Squats
8 x bar
5 x 40kg
5 x 45kg
5 x 45kg
5 x 45kg

Deadlift
5 x 40kg
5 x 42.5kg

Standing press
8 x bar
5 x 27.5kg
5 x 27.5kg
5 x 27.5kg

Bent over row
8 x bar
5 x 37.5kg
5 x 37.5kg
5 x 37.5kg

Close grip bench press
8 x bar
8 x 32.5kg
8 x 32.5kg

Ez bar curls
8 x 15kg
8 x 15kg

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

Additional work:

Cable flyes
8 x 25kg
5 x 55kg
5 x 55kg
5 x 55kg
5 x 55kg
5 x 55kg
 
Workout A (cutting version)

Squats
8 x bar
5 x 40kg
5 x 47.5kg
5 x 47.5kg
3 x 47.5kg

I haven't practiced safely failing a squat so although I didn't actually fail the 4th rep, I didn't feel like I could do another one :(

Bench press
8 x bar
5 x 42.5kg
5 x 42.5kg
5 x 42.5kg

Bent over rows
8 x bar
5 x 42.5kg
5 x 42.5kg
5 x 42.5kg

Dumbbell shrugs
8 x 10kg
8 x 10kg

Tricep extensions
8 x 18.75
8 x 23.75kg
8 x 23.75kg

Dumbbell curls
8 x 7.5kg
8 x 7.5kg

Cable crunches
20 x 11.25kg
20 x 18.75kg
20 x 18.75kg

I didn't like these, didn't really find they worked my abs.

Plank
30s
30s
25s
 
Workout B (cutting version)

Squats
8 x bar
5 x 42.5kg
3 x 42.5kg (dropped the weight again as form was wrong)
5 x 30kg
5 x 30kg
5 x 30kg

My form was finally right during most of the reps :D I was leading with my knees so they were over my feet. Squats with the correct form felt so much easier :D

Deadlift
5 x bar
5 x 42.5kg

OHP
8 x bar
5 x 27.5kg
5 x 27.5kg
5 x 27.5kg

Bent over row
8 x bar
5 x 37.5kg
5 x 37.5kg
5 x 37.5kg

Close grip bench press
8 x bar
8 x 32.5kg
8 x 32.5kg

Ez bar curls
8 x 15kg
8 x 15kg

Sit ups plank w/ captains chair crunches
30s / 10 x bw
30s / 10 x bw
30s / 10 x bw
 
I'm not tired/aching at all today and apart from my shoulders, I haven't been since I started ICF. I'm going to go to the gym 4 days a week instead and see how that goes :D
 
Workout A (cutting version)

Squats
8 x bar
5 x 30kg
5 x 30kg
5 x 30kg

I completed 1 rep with bad form, the rest were good :D

Bench press
8 x bar
5 x 45kg
5 x 45kg
5 x 45kg

Bent over rows
8 x bar
5 x 45kg
5 x 45kg
5 x 45kg

Dumbbell shrugs
8 x 5kg
8 x 10kg
8 x 10kg

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

Tricep extensions
8 x 18.75
8 x 23.75kg
8 x 23.75kg

Captains chair crunches
20
20
20
20

Plank
30s
30s
30s

13 mins on the stepper.
 
Workout B (cutting version)

Squats
8 x bar
5 x 32.5kg
5 x 32.5kg
5 x 32.5kg

Deadlift
5 x bar
5 x 40kg
5 x 45kg

OHP
8 x bar
5 x 30kg
5 x 30kg
5 x 30kg

Bent over row
8 x bar
5 x 40kg
5 x 40kg
5 x 40kg

Close grip bench press
8 x bar
8 x 35kg
8 x 35kg

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

Captains chair crunches
20 x bw
20 x bw
20 x bw
20 x bw

Plank
30s
30s
30s

23 mins on the crosstrainer (4.5km)

I put on 3 pounds this week, it was my birthday and a few other people's birthdays so I have consumed too many cakes, meals out etc than I would have idealy liked but I can have a week off :D Back on it from today.
 
Workout A (cutting version)

Squats
8 x bar
5 x 35kg
5 x 35kg
5 x 35kg

Bench press
8 x bar
5 x 45kg
5 x 45kg
5 x 45kg

Bent over rows
8 x bar
5 x 45kg
5 x 45kg
5 x 45kg

Dumbbell shrugs
8 x 5kg
8 x 10kg
8 x 10kg

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

Tricep extensions
8 x 18.75
8 x 26.25kg
8 x 26.25kg

Cable crunches ss w/Plank
10 x 18.75kg / 30s
10 x 18.75kg / 30s
10 x 18.75kg / 30s
 
Workout B (cutting version)

Squats
8 x bar
5 x 35kg
5 x 35kg
5 x 35kg

Deadlift
5 x bar
5 x 40kg
5 x 45kg - I need to work of my form, I'm finding it difficult not to round my shoulders when picking the weight up.

OHP
8 x bar
5 x 30kg
5 x 30kg
5 x 30kg

Bent over row
8 x bar
5 x 40kg
5 x 40kg
5 x 40kg

Ez bar curls
8 x 10kg
8 x 17.5kg
8 x 17.5kg

Tricep extensions (both benches were being used so I couldn't do CGBP)
8 x 18.75
8 x 26.25kg
8 x 26.25kg

Cable crunches ss w/Plank
10 x 18.75kg / 30s
10 x 18.75kg / 30s
10 x 18.75kg / 30s
 
Workout A (cutting version)

Squats
8 x bar
5 x 37.5kg
5 x 37.5kg
5 x 37.5kg

Bench press
8 x bar
5 x 47.5kg
5 x 47.5kg
5 x 47.5kg

Bent over rows
8 x bar
5 x 47.5kg
5 x 47.5kg
5 x 47.5kg

Dumbbell shrugs
8 x 5kg
8 x 12.5kg
8 x 12.5kg

Ez bar curls
8 x 10kg
8 x 17.5kg
8 x 17.5kg

Tricep extensions
8 x 18.75
8 x 28.75kg
8 x 28.75kg

Cable crunches ss w/Plank
10 x 21.25kg / 35s
10 x 21.25kg / 35s
10 x 21.25kg / 35s

Additional work:

Cable flyes
8 x 35kg
5 x 57.5kg
5 x 57.5kg
5 x 57.5kg

The cable flyes felt really easy, I had to double check I'd changed the weight from the warm up set :D I felt 55kg hard-ish two weeks ago so strength gains are being made :D
 
Workout B (cutting version)

Squats
8 x bar
5 x 37.5kg
5 x 37.5kg
5 x 37.5kg

Deadlift
5 x 40kg
5 x 45kg - I feel like my form is failing due to have to reach so low for the bar. I'm going to raise the bar by stacking some weights underneath and I'll see how that goes.

OHP
8 x bar
5 x 30kg
5 x 30kg
5 x 30kg

Bent over row
8 x bar
5 x 42.5kg
5 x 42.5kg
5 x 42.5kg

Ez bar curls
8 x 10kg
8 x 17.5kg
8 x 17.5kg

CGBP
8 x bar
8 x 35kg
8 x 35kg

Plank
40s
40s
40s

Crunches
20 x bw
20 x bw
20 x bw

15 mins on stepper (1.25 km)
 
I forgot to add I lost 5 pounds this week. Although I did lose weight, the weight loss is slightly misleading as the 3 pounds I put on last week were likely due to the massive amount of food consumed the day before weighing :D
 
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