Back to the gym after 9 years

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)
 
Are your dumbbell exercises the combined weight of the Dumbbells or the individual weights? Seems bizarre that you'd be overhead pressing 30kg Dumbbells and then only barbell rowing 30kg!
 
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
 
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).
 
Last edited:
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
 
Last edited:
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
 
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