Back to the gym after 9 years

[Kris_90]

Yep, I've cut a lot of carb calories trying to consume 150-200g protein per day. If I can be consistent, 180 lbs here I come

 

[Kris_90]

Yeah I was thinking the same when I posted earlier. I'll give it a go

 

[Kris_90]

Workout A (cutting version)

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

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

Barbell curls
8 x bar
8 x bar

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

Cable crunches ss w/Plank
10 x 21.25kg / 40s
10 x 21.25kg / 40s
10 x 21.25kg / 40s

 

[Kris_90]

Workout B (cutting version)

Squats
8 x bar
3 x 30kg
5 x 40kg
5 x 40kg
5 x 40kg

Deadlift
5 x 50kg - I still need to work on form but using 15kg plates helped the rounding shoulder issue - thanks MoNkeE.

OHP
8 x bar
5 x 32.5kg
5 x 32.5kg
5 x 32.5kg

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

Ez bar curls
8 x bar
8 x bar

CGBP
8 x bar
8 x 37.5kg
8 x 37.5kg

Cable crunches ss w/Plank
10 x 23.75kg / 40s
10 x 23.75kg / 40s
10 x 23.75kg / 40s

 

[Kris_90]

Workout A (cutting version)

Squats
8 x bar
5 x 30kg
5 x 42.5kg
5 x 42.5kg
5 x 42.5kg

Bench press
8 x bar
5 x 40kg
5 x 50kg
5 x 50kg
5 x 50kg

Bent over rows
8 x bar
5 x 40kg
5 x 50kg
5 x 50kg
5 x 50kg

Dumbbell shrugs
8 x 7.5kg
8 x 15kg
8 x 15kg

Barbell curls
8 x bar
8 x 22.5kg
8 x 22.5kg

Tricep extensions
8 x 21.25
8 x 31.25kg
8 x 31.25kg

Cable crunches ss w/Plank
10 x 23.75kg / 45s
10 x 23.75kg / 45s
10 x 23.75kg / 45s

Additional work:

Cable flyes
8 x 35kg
5 x 60kg
5 x 60kg
5 x 60kg

15 mins on stepper (1.25 km)

 

[Kris_90]

Workout B (cutting version)

Squats
8 x bar
5 x 30kg
5 x 42.5kg
5 x 42.5kg
5 x 42.5kg

Deadlift
8 x 50kg - I did about 8 singles. 1 rep felt really good, the rest not so much so more work needed on form.

OHP
8 x bar
5 x 32.5kg
5 x 32.5kg
5 x 32.5kg

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

Ez bar curls
8 x 16kg
8 x 23.5kg
8 x 23.5kg

CGBP
8 x bar
8 x 37.5kg
8 x 37.5kg

Cable crunches ss w/Plank
10 x 26.25kg / 45s
10 x 26.25kg / 45s
10 x 26.25kg / 45s

Additional work:

Pull down
8 x 35kg
5 x 65kg
5 x 65kg

20 mins on the crosstrainer (4.25km).

 

[Kris_90]

Workout A (cutting version)

Squats
8 x bar
5 x 30kg
5 x 45kg
5 x 45kg
5 x 45kg

Bench press
8 x bar
5 x 40kg
5 x 50kg
5 x 50kg
5 x 50kg

Bent over rows
8 x bar
5 x 40kg
5 x 50kg
5 x 50kg
5 x 50kg

Dumbbell shrugs
8 x 7.5kg
8 x 15kg
8 x 15kg

Ez bar curls
8 x 16kg
8 x 23.5kg
8 x 23.5kg

Tricep extensions
8 x 21.25
8 x 31.25kg
8 x 31.25kg

Cable crunches ss w/Plank
10 x 26.25kg / 45s
10 x 26.25kg / 45s
10 x 26.25kg / 45s

 

[Kris_90]

Workout B (cutting version)

Squats
8 x bar
5 x 30kg
5 x 45kg
5 x 45kg
5 x 45kg

Deadlift
5 x 50kg - Form is a lot better

OHP
8 x bar
5 x 35kg
5 x 35kg
4 x 35kg - de-loading next week

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

Ez bar curls
8 x 16kg
8 x 26kg
8 x 26kg

CGBP
8 x bar
5 x 30kg
8 x 40kg
8 x 40kg

Cable crunches ss w/Plank
10 x 26.25kg / 45s
10 x 26.25kg / 45s
10 x 26.25kg / 45s

 

[Kris_90]

Workout A (cutting version)

Squats
8 x bar
5 x 30kg
5 x 47.5kg
5 x 47.5kg
5 x 47.5kg

Bench press
8 x bar
5 x 40kg
5 x 52.5kg
4 x 52.5kg - looking back I think I could have done 5 reps.
5 x 52.5kg

Bent over rows
8 x bar
5 x 40kg
5 x 52.5kg
5 x 52.5kg
5 x 52.5kg

Barbell shrugs
8 x bar
8 x 30kg
8 x 30kg

Ez bar curls
8 x 16kg
8 x 21kg
8 x 21kg - I dropped the weight and concentrated on slow reps and squeezing my biceps at the top of movement.

Tricep extensions
8 x 21.25kg
8 x 26kg
8 x 26kg - dropped the weight as I felt my form was bad.

Cable crunches ss w/Plank
10 x 28.75kg / 50s
10 x 28.75kg / 50s
10 x 28.75kg / 50s

Additional work:
Cable flyes
8 x 35kg
5 x 65kg
5 x 65kg
5 x 65kg

Everything felt heavy today, I'm hoping it was an off-day. We'll see tomorrow

 

[Kris_90]

I didn't go the gym this morning and I can't go Thursday either so hopefully the rest will do me good.

I weighed in at 199.75 lbs this morning My diet is getting better and better as each week passes. I'm still a fair bit away from dropping the protein shakes/snacks though.

 

[Kris_90]

Workout B (cutting version)

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

Deadlift
5 x 50kg
5 x 50kg
5 x 50kg

OHP
8 x bar
5 x 35kg
5 x 35kg
5 x 35kg

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

CGBP
8 x bar
8 x 40kg
8 x 40kg

Cable crunches ss w/Plank
10 x 28.75kg / 50s
10 x 28.75kg / 50s
10 x 28.75kg / 50s

I forgot to do curls earlier. I've got some dumbbells in the house so I'll do a few sets later. Everything felt really heavy on Saturday but having an extra day off definitely helped. All the weights with the exception of the OHP felt manageable

 

[Kris_90]

Workout A (cutting version)

Squats
8 x bar
5 x 40kg
5 x 50kg
5 x 50kg
5 x 50kg

Bench press
8 x bar
5 x 40kg
5 x 52.5kg
4 x 52.5kg
4 x 52.5kg

Bent over rows
8 x bar
5 x 40kg
5 x 45kg
5 x 45kg
5 x 45kg

Barbell shrugs
8 x bar
8 x 30kg
8 x 30kg

Ez bar curls
8 x 16kg
8 x 21kg
8 x 21kg

Tricep extensions
8 x 21.25kg
8 x 26kg
8 x 26kg

Cable crunches ss w/Plank
10 x 28.75kg / 50s
10 x 28.75kg / 50s
10 x 28.75kg / 50s

 

[Kris_90]

I'm de-loading this week. The routine I'm following says to deload after 6-8 weeks. Everything feels heavy and this is my 7th week so de-load time

Workout B (cutting version)

Squats
8 x bar
5 x 40kg
5 x 40kg
5 x 40kg - even 40kg felt heavy.

Deadlift
5 x 50kg
5 x 50kg
5 x 50kg

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

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

Ez bar curls
21s x 16kg
21s x 16kg
21s x 16kg

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

Cable crunches ss w/Plank
10 x 28.75kg / 50s
10 x 28.75kg / 50s
10 x 28.75kg / 50s

I forgot to add I did cardio yesterday 7km in 30mins.

 

[Kris_90]

Workout A (cutting version) - de-load week

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

Bench press
8 x bar
5 x 35kg
5 x 35kg
5 x 35kg

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

Barbell shrugs
8 x bar
8 x bar
8 x bar

Ez bar curls
21s x 16kg
21s x 16kg
21s x 16kg

Tricep extensions
8 x 16.25kg
8 x 21.25kg
8 x 21.25kg

Cable crunches ss w/Plank
10 x 28.75kg / 50s
10 x 28.75kg / 50s
10 x 28.75kg / 50s

As it's de-load week and the lifts were easy I finished really early so I did some cardio:

14 mins on the crosstrainer (2.5km)

 

[Kris_90]

Last de-load session.

Workout B (cutting version)

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

Deadlift
5 x 50kg
5 x 50kg - form was really poor on the first set. My lower back felt really tight after the second set so I thought it was best to stop.

OHP
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

Ez bar curls
21s x 16kg
21s x 16kg

CGBP
8 x bar
8 x 30kg
8 x 30kg
8 x 30kg

Cable crunches ss w/Plank
10 x 28.75kg / 50s
10 x 28.75kg / 50s
10 x 28.75kg / 50s

 

[Kris_90]

30 mins on the crosstrainer and some yoga this morning My diet hasn't been very good this week but I've got today and tomorrow to bring it back in line.

 

[Kris_90]

Workout A (cutting version)

Squats
8 x bar
5 x 35kg
5 x 45kg
5 x 45kg
5 x 45kg

Bench press
8 x bar
5 x 35kg
5 x 45kg
5 x 45kg
5 x 45kg

Bent over rows
8 x bar
5 x 30kg
5 x 40kg
5 x 40kg
5 x 40kg

Barbell shrugs
8 x bar
8 x 30kg
8 x 30kg

Ez bar curls
8 x 16kg
8 x 21kg
8 x 21kg

Tricep extensions
8 x 21.25kg
8 x 26kg
8 x 26kg

Cable crunches ss w/Plank
10 x 28.75kg / 50s
10 x 28.75kg / 50s
10 x 28.75kg / 50s

Additional work:

Cable flyes
8 x 45kg
5 x 65kg
5 x 65kg
5 x 65kg

I feel like the de-load has definitely helped. I've reduced all the weights by 10% with the exception of BOR. The weight was too heavy, it felt so much better with lower weight.

 

[Kris_90]

Another 2 pounds lost, if I can lose the same next week I'll be under 14 stone

 

[Kris_90]

Workout B (cutting version)

Squats
8 x bar
5 x 35kg
5 x 45kg
5 x 45kg
5 x 45kg

Deadlift
5 x 50kg
5 x 50kg
5 x 50kg - form felt really good


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

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

Ez bar curls
8 x 16kg
8 x 21kg
8 x 21kg

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

Cable crunches ss w/Plank
10 x 31.25kg / 55s
10 x 31.25kg / 55s
10 x 31.25kg / 55s

Additional work:

Pulldown
8 x 45kg
5 x 60kg
5 x 60kg
5 x 60kg

15 mins on a bike (3km).

Dropping the weight on the BOR has helped. I can feel all the muscles in my back working

 

[Kris_90]

The program advises 3 sets while cutting. I don't think I'm eating enough to recover after 5 sets. As soon as I hit 180 lbs I'll be bulking and doing 5 sets