Back to the gym after 9 years

Kris_90 · 7 Feb 2016 at 11:14

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 · 9 Feb 2016 at 12:50

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 · 12 Feb 2016 at 13:35

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 · 14 Feb 2016 at 10:25

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 · 16 Feb 2016 at 12:27

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 · 18 Feb 2016 at 12:40

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 · 19 Feb 2016 at 10:38

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 · 20 Feb 2016 at 10:06

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 · 21 Feb 2016 at 07:52

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

Kris_90 · 22 Feb 2016 at 09:28

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

MoNkeE · 22 Feb 2016 at 11:10

How come you're just doing 3 working sets? I'd be aiming for 5 sets of following strong lifts

Kris_90 · 22 Feb 2016 at 16:23

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

MoNkeE · 22 Feb 2016 at 17:04

Hmmm not sure I subscribe to that way of thinking.

Kris_90 · 22 Feb 2016 at 17:32

Ok I'll start 5 sets on Wednesday then

Kris_90 · 24 Feb 2016 at 12:19

Workout A

Squats
8 x bar
5 x 35kg
5 x 5 x 47.5kg

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

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

Barbell shrugs
8 x bar
3 x 8 x 30kg

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

Tricep extensions
8 x 21.25kg
3 x 8 x 28.75kg

Cable crunches
3 x 10 x 31.25kg

5 sets felt good

MoNkeE · 24 Feb 2016 at 14:26

Good lad! Looks like a much more well rounded routine now. Good volume on your core strength work and good volume on your ancillary isolation. Thumbs up.jpg

Kris_90 · 24 Feb 2016 at 19:48

Cheers, I felt much more of a pump after doing 5 sets. My protein intake has been high today so hopefully the DOMS won't be too bad tomorrow

Kris_90 · 26 Feb 2016 at 18:06

Workout B

Squats
8 x bar
5 x 35kg
5 x 5 x 47.5kg

Deadlift
5 x 52.5kg
5 x 52.5kg
5 x 52.5kg

OHP
8 x bar
5 x 5 x 30kg

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

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

CGBP
8 x bar
3 x 8 x 35kg

Cable crunches
3 x 10 x 31.25kg

Kris_90 · 28 Feb 2016 at 10:11

Workout A

Squats
Bar 8
30kg 5
40kg 5
50kg 5/5/5/5/5

Bench press
Bar 8
30kg 5
40kg 5
47.5kg 5/5/5/5/4

Bent over rows
Bar 8
30kg 5
42.5kg 5/5/5/5/5

Barbell shrugs
Bar 8
32.5kg 8/8/8

Ez bar curls
16kg 8
23.5kg 8/8/8

Tricep extensions
21.25kg 8
28.75kg 8/8/8

Cable crunches
31.25kg 10/10/10

Squats felt awesome today, although I need to sort my breathing out as I felt very light headed after a couple of the sets.

Bench was awful, most of the reps felt really heavy and epicly failed the last rep (the weights fell off one side of the bar

)

I weighed in at 13st 13lbs this morning. First time being in the 13 stone category since I was like 15

15 more pounds to lose then I can start bulking

Kris_90 · 1 Mar 2016 at 12:32

Workout B

Squats
Bar 8
30kg 5
40kg 5
50kg 5/5/5/5/5

Deadlift
52.5kg 5/5/5

OHP
Bar 8
30kg 5/5/5/5/5

Bent over row
Bar 8
35kg 5/5/5/5/5

Ez bar curls
16kg 8
23.5kg 8/8/8

CGBP
Bar 8
35kg 8/8/8

Cable crunches
31.25kg 10/10/10

Squats felt awesome again