Back to the gym after 9 years

[Kris_90]

Legs/Abs

I ran 2 miles in 15 minutes on the cross trainer. I can't remember the last time I could run 2 miles
Sit-ups

Seated leg press 1 x 85kg 2 x 75kg
Leg curls 3 x 35kg
Leg extensions 3 x 25kg
Calf extensions 1 x 45kg 1 x 55kg 3 x 65kg

 

[GSVBagpuss]

Trust me - you can do all kinds of damage to yourself with dumbells...

Don't you start with your Bulgarian Split Squats! #badmythingyx

@Kris_90 - they look like short workouts to me - how long are you in the gym for?

 

[Kris_90]

Don't you start with your Bulgarian Split Squats! #badmythingyx

@Kris_90 - they look like short workouts to me - how long are you in the gym for?

I'm there for about 45-50 minutes. I get to the gym when it opens (7am) but I've got to be out of there by 8am at the latest (to get to work).

 

[Kris_90]

Back/Biceps

15 mins on the cross trainer.

Pulldown 3 x 45kg
Row/rear deltoid 3 x 35kg (narrow grip) 1 x 35kg (wide grip)

Especially for mrthingyx

Dumbbell curls 3 x 5kg
Hammer curls 3 x 5kg

I see what you mean about free weights though. 5kg is relatively light but I feel like I've got to strengthen my wrists and forearms before I move onto heavier weights.

 

[Kris_90]

Chest/Shoulder/Triceps

Warm-up - 5 minutes on the cross trainer.

Shoulder press 3 x 8 15kg
Chest press 3 x 35kg
Pectorial fly 3 x 45kg
Tricep press 1 x 45kg 2 x 35kg

 

[Kris_90]

Legs/Abs

10 minutes on the cross trainer.
Sit-ups 3 x 15

Seated leg press 1x 65kg 3 x 85kg
Leg curls 3 x 35kg
Leg extensions 3 x 35kg
Calf extensions 3 x 45kg

 

[Kris_90]

Back/Biceps

10 mins on the cross trainer.

Pulldown 4 x 8 45kg 1 x 4 55kg
Row/rear deltoid 3 x 8 35kg
Dumbbell curls 6 x 8 5kg
Hammer curls 3 x 8 5kg

 

[Kris_90]

Chest/Shoulder/Triceps

Warm-up - 5 minutes on the cross trainer.

Chest press 3 x 40kg
Shoulder press 2 x 8 20kg 1 x 8 15kg
Pectorial fly 3 x 45kg
Tricep press 3 x 45kg

 

[Kris_90]

I was really tired this morning, I didn't have much sleep and didn't feel like getting up at 6:30 to go to the gym. But I'm glad I did

Legs/Abs

2 miles on the cross trainer, my heart rate this morning was lower than it has been, I felt I could have run another mile

Sit-ups 3 x 15
Some ab resistance machine 5 x 8

Seated leg press 3 x 75kg
Leg curls 3 x 35kg
Leg extensions 3 x 35kg
Calf extensions 3 x 65kg

 

[Kris_90]

Back/Biceps

7 mins (1 mile) on the cross trainer.

Pulldown 3 x 8 45kg 1 x 8 55kg - I felt I could have done 3 sets on 55kg but my elbow kept locking so I didn't want to risk it.
Row/rear deltoid 3 x 8 35kg
Dumbbell curls 6 x 8 5kg
Hammer curls 3 x 8 5kg

 

[Kris_90]

Chest/Shoulder/Triceps

Warm-up - 5 minutes on the cross trainer.

Chest press 3 x 40kg
Shoulder press 2 x 8 20kg 1 x 8 15kg
Pectorial fly 3 x 45kg
Cable pressdowns 5 x 16.25kg (I think that's what they are called)
Tricep press 3 x 45kg

 

[Kris_90]

Legs/Abs

3 miles on the cross trainer in 21 minutes - I'm going to try and reduce the time it takes to run 3 miles.

Sit-ups 3 x 20

Leg curls 3 x 8 45kg - this felt pretty easy, I probably could have gone up a weight or two.
Seated leg press 4 x 8 85kg
Leg extensions 3 x 8 35kg - this also felt easy but I used it as a cool down exercise.

 

[Kris_90]

Back/Biceps

14 mins (2 miles) on the cross trainer.

Pulldown 3 x 8 55kg
Row/rear deltoid 3 x 8 35kg
Dumbbell curls 3 x 21s 5kg
Hammer curls 3 x 8 5kg

 

[Kris_90]

I don't think I'm doing enough sets so I'm going to double what I'm currently doing.

Chest/Shoulder/Triceps

Chest press
8 x 45kg
8 x 45kg
8 x 40kg
8 x 40kg
8 x 35kg
8 x 35kg

Shoulder press
8 x 20kg
8 x 20kg
8 x 20kg
8 x 15kg
8 x 15kg
8 x 15kg

Pectorial fly
8 x 45kg
8 x 45kg
8 x 45kg
8 x 45kg
8 x 40kg
8 x 40kg

Tricep press
8 x 45kg
8 x 45kg
8 x 45kg
8 x 40kg
8 x 40kg
8 x 40kg

Cable pressdowns
21 x 11.25kg (21s)
8 x 16.25kg
8 x 16.25kg

I wanted to complete 6 sets of 21s but my arms give up after 1 set

I feel like I'm going to be aching tomorrow

 

[Kris_90]

Legs/Abs

3 miles on the Octane fitness machine in 17 minutes
Sit-ups 3 x 20

Leg curls 3 x 8 45kg

I had leave the gym early so I couldn't get any sets of the seated leg press or leg extensions in.

 

[mrthingyx]

You're not really doing optimal work in three/four sets (of eight reps) which is why you may be feeling the need for more sets.

Is there a routine you are following, or are you just going in and hammering stuff?

 

[Kris_90]

You're not really doing optimal work in three/four sets (of eight reps) which is why you may be feeling the need for more sets.

Is there a routine you are following, or are you just going in and hammering stuff?

I'm not following a routine as such just trying to work on:

Monday (Chest/Shoulder/Triceps)
Wednesday (Back/Biceps)
Saturday (Legs/Abs)

Most of the routine's I've found online involve squats and deadlifts which I can't do at my gym. I'm going to start adding freeweight exercises to my routine like overhead dumbbell press, bench etc.

Is there anything you would recommend i.e. more sets/reps?

 

[mrthingyx]

The the numbers of botth sets and reps. Go for (assuming weightloss):

- 3 sets of 12 for most exercises, using 12RM weight or thereabouts (i.e. your third set might need a break in the middle)... the last set should hurt.;
- try and do more on free weights (more calories and more muscles used);
- investigate Bulgarian split squats (big muscle groups use more calories);

So your chest workout might look like (sets*reps):

- Dumbell chest press (3*12)
- Inclinde/decline chest press (3*12)
- Pushups (3*12)
- Overhead dumbell press (3*12)
- Lat raise ss/w tricep pushdowns (3*12)

Gains all over the place.

 

[Kris_90]

Cheers I'll give it a go

 

[Kris_90]

Back/Biceps

Pulldown
12 x 45kg
12 x 45kg
12 x 45kg
12 x 45kg

Row/rear deltoid
8 x 35kg
12 x 27.5kg
12 x 27.5kg

Curls using cable machine
21s x 8.75kg
21sx x 8.75kg
21sx x 8.75kg

Hammer curls
12 x 5kg
12 x 5kg
12 x 5kg
12 x 5kg