Back to the gym after 9 years

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
 
With your deadlifts, make the jump up to 50kg instead, and use 15kg plates. They're typically a fraction smaller than the 20kg plates and should give you then clearance you need :)
 
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
 
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
 
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)
 
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).
 
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
 
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 :D

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
 
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 :D
 
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