Back to the gym after 9 years

Kris_90 · 25 Mar 2016 at 11:53

3.2 km run on the treadmill but today I ran for 20 mins non-stop

I don't recall ever being able to do that so progress is being made.

I've always carried a lot of fat in my legs but it's slowly coming off and I can see I'm making some gains in my quads

Kris_90 · 26 Mar 2016 at 11:17

Workout A (cutting version)

Squats
Bar 8
30kg 5
40kg 5
55kg 5/5/5

Dumbbell press
12.5kg 8
17.5kg 5
22.5kg 5/5/5

Bent over rows
Bar 8
30kg 5
40kg 5
47.5kg 5/5/5

Barbell shrugs
Bar 8
30kg 8
40kg 8/8

Ez bar curls
16kg 8
26kg 8/8

Tricep extensions
21.25kg 8
31.25kg 8/8

Cable crunches
36.25kg 15/15

Cable Flies
45kg 8
65kg 5/5/5/5/5

Kris_90 · 29 Mar 2016 at 13:34

I've pulled a muscle in my left leg/hip area so I haven't been to the gym today. I've had cramp/dull aches since 2am Sunday morning but it's easing today. Next week is a planned de-load week so I'll just do upper body workouts for the next week or two.

Kris_90 · 29 Mar 2016 at 17:34

Cheers I'll give it a try. I did some yoga yesterday focusing on my hips. My left hip (where the pain is) felt a lot tighter than the right side. I think I'll focus on increasing my hip flexibility and see how it goes.

Kris_90 · 29 Mar 2016 at 18:01

I don't think it was the weights to be honest. I started running on the treadmill 1-2 weeks ago. As I don't normally run I think I've overused the muscles around my hip. I'm sure squatting 3 times a week doesn't help but because I'm still cutting I'm not progressing very quickly on the weights so I wouldn't have thought it would have too big of an impact on my hips.

From what I've read, most people get injured while going for a PB or training with a small injury which becomes a much bigger injury.

Kris_90 · 2 Apr 2016 at 14:00

I haven't had any hip/leg pain for a couple of days and today was the start of my planned de-load week so it's gym time

Workout B

Leg press
45kg 8
75kg 5
85kg 5/5/5

Romanian Deadlift
Bar 8
40kg 5/5/5

OHP
Bar 8
27.5kg 5/5/5

Bent over row
Bar 8
30kg 5
35kg 5/5/5

CGBP
Bar 8
30kg 8
35kg 8/8

Ez bar curls
16kg 8
23.75kg 8/8

Cable crunches
31.25kg 15/15

I tried squats but my hip felt really tight during my warm-up using only the bar so I thought it was best not to risk it.

Kris_90 · 3 Apr 2016 at 12:56

I somehow lost a pound this week to bring my weight down to 189. I'm amazed I lost anything as I've definitely ate a lot of Easter eggs last week

Kris_90 · 5 Apr 2016 at 20:45

Workout A - de-load

Leg press
45kg 8
85kg 5/5/5

Dumbbell press
10kg 8
15kg 5
20kg 5/5/5

Bent over rows
Bar 8
30kg 5
40kg 5/5/5

Barbell shrugs
Bar 8
35kg 8/8

Dumbbell curls
10kg 8/8

Tricep extensions
21.25kg 8
26.25kg 8/8

Cable crunches
31.25kg 15/15

Kris_90 · 7 Apr 2016 at 13:00

Workout B

Leg press
45kg 8
85kg 5/5/5

Romanian Deadlift
Bar 8
30kg 5
40kg 5/5/5

OHP
Bar 8
27.5kg 5/5/5

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

Tricep extensions
21.25kg 8
26.25kg 8/8

Ez bar curls
16kg 8
23.75kg 8/8

Cable crunches
31.25kg 15/15

15 mins on the crosstrainer.

Last de-load session today. I feel awesome so back to normal (including squats) on Saturday

Kris_90 · 9 Apr 2016 at 17:49

Workout A (cutting version)

Squats
Bar 8
30kg 5
40kg 5
45kg 5/5/5

Dumbbell press
12.5kg 8
17.5kg 5
22.5kg 5/5/5

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

Barbell shrugs
Bar 8
30kg 8
35kg 8/8

Dumbbell curls
10kg 8/8

Tricep extensions
21.25kg 8
26.25kg 8/8

Cable crunches
33.75kg 15/15

Cable Flies
45kg 8
65kg 5/5/5/5/5

Cardio:
5 mins on crosstrainer and 25 mins walking on a 5 degree incline.

Everything felt heavy-ish today and the weights are still really low. Needless to say I can't wait to finish cutting and start bulking

Kris_90 · 12 Apr 2016 at 12:34

Workout B

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

Romanian Deadlift
Bar 8
30kg 8
40kg 5/5/5

OHP
Bar 8
30kg 5/5/5

Bent over row
Bar 8
30kg 5
40kg 5/5/5

Tricep extensions
21.25kg 8
28.75kg 8/8

Dumbbell curls
10kg 8/8

Cable crunches
33.75kg 15/15

Walked for 25 mins on an 5.5 degree incline treadmill.

Squats felt really good today - best session I've had for a while.

Kris_90 · 14 Apr 2016 at 12:29

Workout A (cutting version)

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

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

Barbell shrugs
Bar 8
30kg 8
35kg 8/8

Decline dumbbell press
10kg 8
17.5kg 8/8/8

Ez bar curls
16kg 8
23.75kg 8/8

Tricep extensions
21.25kg 8
28.75kg 8/8

Cable crunches
33.75kg 15/15

Cardio:
25 mins walking on a 6 degree incline.

Feeling awesome again

Kris_90 · 16 Apr 2016 at 10:14

Workout B (cutting version)

Squats
Bar 8
40kg 5
52.5kg 5/5/5 - quad pump

Romanian Deadlift
Bar 8
30kg 8
40kg 5/5/5

OHP
Bar 8
30kg 5/5/5

Bent over row
Bar 8
30kg 5
40kg 5/5/5

CGBP
Bar 8
30kg 8
35kg 8/8/8

Ez bar curls
16kg 8
23.75kg 8/8

Cable crunches
33.75kg 15/15

Pec deck
45kg 8
70kg 5/5/5

Walked on the treadmill for 25 mins at a 7% incline.

I've bought a pull-up bar for the house. I didn't think I'd be able to do a pull-up but I just tried and can do one with decent form

I couldn't hold myself up for another but I think the two hours in gym prior had something to do with that.

Kris_90 · 19 Apr 2016 at 13:04

Workout A (cutting version)

Squats
Bar 8
40kg 5
52.5kg 5/5/5

Bent over rows
Bar 8
30kg 5
45kg 5/5/5

Barbell shrugs
Bar 8
30kg 8
37.5kg 8/8

Bench press
Bar 8
30kg 5
45kg 5/5/5 - felt easy

Ez bar curls
16kg 8
26kg 8/8

Tricep extensions
21.25kg 8
28.75kg 8/8

Cable crunches
36.25kg 15
33.75kg 15

Kris_90 · 21 Apr 2016 at 12:25

No weights today as I believe I've injured my rotator cuff. I get a dull/pulled muscle type of pain when I lift my left arm above my shoulder. I'm a bit gutted as Tuesday was the first time in a couple of months that my bench felt really good.

I'm hoping I can still squat on Saturday but I'll leave out OHP and CGBP.

I did some cardio this morning instead - walked on the treadmill for 30 mins at a 7% incline.

Kris_90 · 23 Apr 2016 at 14:28

V F said:
Was the Rocky 4 montage playing?

No weights again today, my shoulder feels better but not quite right. As I'm not building muscle I assume having a couple of days is ok.

Anyway I still did some cardio today, walked on the treadmill for 30 mins at a 7.5 degree incline.

Kris_90 · 26 Apr 2016 at 12:14

Workout B (cutting version)

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

Romanian Deadlifts
Bar 8
30kg 5
40kg 5/5/5

No OHP as my shoulder is still not right.

Bent over row
Bar 8
30kg 5
40kg 5/5/5

Tricep extensions
21.25kg 8
23.75 8/8

Ez bar curls
16kg 8
23.75kg 8/8

Cable crunches
33.75kg 15/15

Walked on the treadmill for 20 mins at a 8 degree/% incline.

Kris_90 · 28 Apr 2016 at 12:39

Workout A (cutting version)

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

Bent over rows
Bar 8
30kg 5
45kg 5/5/5

Bench press
Bar 8
30kg 5 - my shoulder didn't like the warm up set

Ez bar curls
16kg 8
26kg 8/8

Tricep extensions
21.25kg 8
23.75kg 8/8

Cable crunches
33.75kg 15/15

Walking on the treadmill for 20 mins at a 8 degree incline.

I couldn't do much but my shoulder is healing. Hopefully back to normal from next week.

Kris_90 · 30 Apr 2016 at 10:45

Workout B (cutting version)

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

Romanian Deadlift
Bar 8
40kg 8
50kg 5/5/5

OHP
Bar 5/5/5 - the second and third sets really stretched my shoulder

Bent over row
Bar 8
30kg 5
40kg 5/5/5

Tricep extensions
21.25kg 8
26.25kg 8/8

Ez bar curls
16kg 8
26kg 8/8

Cable crunches
33.75kg 15/15/15

Walked on the treadmill for 30 mins at a 8.5% incline.

Kris_90 · 1 May 2016 at 17:11

I weighed in at 13 stone 2 pounds this morning so that's a total of 3 stone lost since July