Hi all,
Thought I would post here my log. I have been at my current gym now for a year. Love the place, I have been to quite a few gym's over the years, but this is on par with a Gold's gym I used to go to. 24 hour access which is excellent for me as I work shifts and have 3 kids, Dog, wife, house to run etc. It enables me to get up there when it suits me.
So, my main aim when starting a year ago was to increase muscle and strength. At the moment I am on a cut whilst trying to maintain the strength I have put on.
I am 41, about 5'7 and at the moment I think I weigh about 14 stone. I say I think as I do not have any scales and haven't been on a set for about 2 months. I don't like scales. I know myself when I will be happy with my physique and am not really too interested if that is 12st or 15st. Hope that makes sense.
I try to get to the gym 6 times a week at the moment. I know a lot will say it's too much, but to be honest I really enjoy it, I find my body copes fine with it and it does seem to work for me.
My Routine:
Monday:
Hack Squat 3x10 @ 100kg
Glute Bridges 3x15 @ BW
Leg Press 3x10 @ 110kg
Standing Calf Raises 3x10 @ 50kg
Hamstring Curl (machine) 3x10 @ 60kg
Leg Extension (machine) 3x10 @ 70kg
Preacher Curls 3x10 @ 15kg (+bar)
Hammer Curls 3x10 @ 15kg Dumbbells
Incline Seated Curls + Standing Curls (Standing Curls straight after the seated) 3x10 @ 12.5kg & 12.5kg to failure
Tuesday:
Barbell Bench Press 3x8 @ 72.5kg
Incline Barbell Press 3x10 @ 55kg
Decline Barbell Press 3x10 @ 65kg
Chest Press (Plate loaded m/c) 3x10 @ 70kg
Pec Dec (Fly m/c) 3x12 @ 60kg
Cable Crossovers 3x10 @ 30kg
Crunches 3x15
Hanging Leg raises 3x15
Cable Crunches 3x15 @ 50kg
Russian Twists 3x30 (with 9kg slam ball)
Wednesday:
Deadlifts 3x6 @ 100kg
T-Bar Row 3x10 @ 50kg
Wide Grip Lat Pulldown 3x12 @ 65kg
Close Grip Pulldown 3x12 @ 65kg
Wide Grip Seated Row 3x12 @ 72.5kg
SkullCrushers 3x10 @ 30kg
Tricep Kickbacks 3x10 @ 10kg
Tricep Rope Pushdown 3x10 @ 35kg
Tricep Pushdown (straight bar) 3x10 @ 50kg
Thursday:
Standing Overhead Barbell Press 3x8 @ 45kg
Overhead Push Press 3x5 @ 55kg
Seated Arnold Press 3x10 @ 20kg
Side Lateral Raises (Dumbbells) 3x10 @ 9kg
Shoulder Press (Machine) 3x10 @ 35kg
Crunches 3x15
Hanging Leg raises 3x15
Cable Crunches 3x15 @ 50kg
Russian Twists 3x30 (with 9kg slam ball)
Friday:
Crunches 3x15
Hanging Leg Raises 3x15
Cable Crunches 3x15 @ 50kg
Russian Twists 3x30 (with 9kg slam ball)
Preacher Curls 3x10 @ 15kg (+bar)
Hammer Curls 3x10 @ 15kg Dumbbells
Incline Seated Curls + Standing Curls (Standing Curls straight after the seated) 3x10 @ 12.5kg & 12.5kg to failure
SkullCrushers 3x10 @ 30kg
Tricep Kickbacks 3x10 @ 10kg
Tricep Rope Pushdown 3x10 @ 35kg
Tricep Pushdown (straight bar) 3x10 @ 50kg
Saturday:
Barbell Bench Press 3x8 @ 72.5kg
Incline Barbell Press 3x10 @ 55kg
Decline Barbell Press 3x10 @ 65kg
Deadlifts 3x6 @ 100kg
T-Bar Row 3x10 @ 50kg
Wide Grip Lat Pulldown 3x12 @ 65kg
Close Grip Pulldown 3x12 @ 65kg
Seated wide grip Row 3x12 @ 72.5kg
Chest Press (machine) 3x10 @ 70kg
Pec Dec (fly machine) 3x10 @ 60kg
I might do HIIT training on the treadmill on a Saturday for 20 mins. The only other cardio I do is I run 2.5 miles with my dog twice a week and walk him 4 times a week for 2.5 miles. In the summer I cycle to work twice a week which is a 30 mile round trip.
Each gym session is somewhere between 1hr - 1hr 30 mins.
Currently religiously watching everything I eat. My diet is good, I am aiming for 160g of protein per day whilst keeping the total calories to 2100 per day. No alcohol for me now until May, although I do have a few 'fatty' things from Christmas (Christmas Cake etc) still to use up at home.
I don't expect to see much if any strength progression in the next 2 months but hopefully won't lose any either.
Thought I would post here my log. I have been at my current gym now for a year. Love the place, I have been to quite a few gym's over the years, but this is on par with a Gold's gym I used to go to. 24 hour access which is excellent for me as I work shifts and have 3 kids, Dog, wife, house to run etc. It enables me to get up there when it suits me.
So, my main aim when starting a year ago was to increase muscle and strength. At the moment I am on a cut whilst trying to maintain the strength I have put on.
I am 41, about 5'7 and at the moment I think I weigh about 14 stone. I say I think as I do not have any scales and haven't been on a set for about 2 months. I don't like scales. I know myself when I will be happy with my physique and am not really too interested if that is 12st or 15st. Hope that makes sense.
I try to get to the gym 6 times a week at the moment. I know a lot will say it's too much, but to be honest I really enjoy it, I find my body copes fine with it and it does seem to work for me.
My Routine:
Monday:
Hack Squat 3x10 @ 100kg
Glute Bridges 3x15 @ BW
Leg Press 3x10 @ 110kg
Standing Calf Raises 3x10 @ 50kg
Hamstring Curl (machine) 3x10 @ 60kg
Leg Extension (machine) 3x10 @ 70kg
Preacher Curls 3x10 @ 15kg (+bar)
Hammer Curls 3x10 @ 15kg Dumbbells
Incline Seated Curls + Standing Curls (Standing Curls straight after the seated) 3x10 @ 12.5kg & 12.5kg to failure
Tuesday:
Barbell Bench Press 3x8 @ 72.5kg
Incline Barbell Press 3x10 @ 55kg
Decline Barbell Press 3x10 @ 65kg
Chest Press (Plate loaded m/c) 3x10 @ 70kg
Pec Dec (Fly m/c) 3x12 @ 60kg
Cable Crossovers 3x10 @ 30kg
Crunches 3x15
Hanging Leg raises 3x15
Cable Crunches 3x15 @ 50kg
Russian Twists 3x30 (with 9kg slam ball)
Wednesday:
Deadlifts 3x6 @ 100kg
T-Bar Row 3x10 @ 50kg
Wide Grip Lat Pulldown 3x12 @ 65kg
Close Grip Pulldown 3x12 @ 65kg
Wide Grip Seated Row 3x12 @ 72.5kg
SkullCrushers 3x10 @ 30kg
Tricep Kickbacks 3x10 @ 10kg
Tricep Rope Pushdown 3x10 @ 35kg
Tricep Pushdown (straight bar) 3x10 @ 50kg
Thursday:
Standing Overhead Barbell Press 3x8 @ 45kg
Overhead Push Press 3x5 @ 55kg
Seated Arnold Press 3x10 @ 20kg
Side Lateral Raises (Dumbbells) 3x10 @ 9kg
Shoulder Press (Machine) 3x10 @ 35kg
Crunches 3x15
Hanging Leg raises 3x15
Cable Crunches 3x15 @ 50kg
Russian Twists 3x30 (with 9kg slam ball)
Friday:
Crunches 3x15
Hanging Leg Raises 3x15
Cable Crunches 3x15 @ 50kg
Russian Twists 3x30 (with 9kg slam ball)
Preacher Curls 3x10 @ 15kg (+bar)
Hammer Curls 3x10 @ 15kg Dumbbells
Incline Seated Curls + Standing Curls (Standing Curls straight after the seated) 3x10 @ 12.5kg & 12.5kg to failure
SkullCrushers 3x10 @ 30kg
Tricep Kickbacks 3x10 @ 10kg
Tricep Rope Pushdown 3x10 @ 35kg
Tricep Pushdown (straight bar) 3x10 @ 50kg
Saturday:
Barbell Bench Press 3x8 @ 72.5kg
Incline Barbell Press 3x10 @ 55kg
Decline Barbell Press 3x10 @ 65kg
Deadlifts 3x6 @ 100kg
T-Bar Row 3x10 @ 50kg
Wide Grip Lat Pulldown 3x12 @ 65kg
Close Grip Pulldown 3x12 @ 65kg
Seated wide grip Row 3x12 @ 72.5kg
Chest Press (machine) 3x10 @ 70kg
Pec Dec (fly machine) 3x10 @ 60kg
I might do HIIT training on the treadmill on a Saturday for 20 mins. The only other cardio I do is I run 2.5 miles with my dog twice a week and walk him 4 times a week for 2.5 miles. In the summer I cycle to work twice a week which is a 30 mile round trip.
Each gym session is somewhere between 1hr - 1hr 30 mins.
Currently religiously watching everything I eat. My diet is good, I am aiming for 160g of protein per day whilst keeping the total calories to 2100 per day. No alcohol for me now until May, although I do have a few 'fatty' things from Christmas (Christmas Cake etc) still to use up at home.
I don't expect to see much if any strength progression in the next 2 months but hopefully won't lose any either.
