No Pain, Time to Gain

Pigeon_Killer · 18 Sep 2016 at 18:00

No Pain, Time to Gain: Part 1
After two years out with injury, illness and other issues I'm finally back. No idea how much my strength has dropped so I'll be winging it until Christmas at which point I'll decide what I want to achieve in 2017.

Pigeon_Killer
Age: 36
Height: 1.83m
Weight: 108kg
Experience: 9 Years

Personal Bests
Squat: 210kg x 1
Bench: 162.5kg x 1
Deadlift: 220kg x 3

Cycle
Three weight sessions a week with the focus being on form using light weights with high rep sets. I've also recently discovered something called cardio so I'll be doing that at least once a week.

Sunday: Legs/Shoulders
Monday: Cardio
Tuesday: Chest/Triceps
Thursday: Back/Biceps

Pigeon_Killer · 18 Sep 2016 at 18:01

Legs/Shoulders: (W1/D1)

Squats
65 x 10
75 x 10
85 x 10

Seated Barbell Shoulder Press
42.5 x 10
47.5 x 10
52.5 x 10

Romanian Deadlift
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Seated Dumbbell Shoulder Press
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

Leg Press
170 x 15
170 x 15
170 x 15
170 x 15
170 x 15

Total Weight Lifted: 21175kg

Time: 80 Minutes

Pigeon_Killer · 18 Sep 2016 at 19:02

Doesn't include warm up sets but I generally start with 5 minutes on the rower then do a few light sets before hitting my working sets on the main exercises. Never do any for the assistance exercises.

No idea how long I gave myself between sets but it was just long enough for me to catch my breath. Been playing a lot of tennis recently so I'm probably the fittest I've been for 15 years.

Pigeon_Killer · 19 Sep 2016 at 16:52

Rids said:
That's a pretty beastly DB Shoulder Press if you've not trained it in 2 years

It's only 17.5kg dumbbells, 35 in total

Pigeon_Killer · 19 Sep 2016 at 16:53

Cardio: (W1/D2)

Treadmill
5 Miles: 50:01

Pigeon_Killer · 20 Sep 2016 at 17:04

Chest/Triceps/Abs: (W1/D3)

Bench Press
45 x 10
55 x 10
65 x 10

Speed Bench Press
32.5 x 3
32.5 x 3
32.5 x 3
32.5 x 3
32.5 x 3
32.5 x 3
32.5 x 3
32.5 x 3

Incline Dumbbell Press
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10

Close Grip Bench Press
32.5 x 15
32.5 x 15
32.5 x 15
32.5 x 15
32.5 x 15

Hanging Knee Raises
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Treadmill
1 Mile: 5:48m

Total Weight Lifted: 6305kg

Time: 55 Minutes

Pigeon_Killer · 22 Sep 2016 at 17:26

Back/Biceps: (W1/D4)

Deadlifts
85 x 10
95 x 10
105 x 10

Speed Box Squats
42.5 x 2
42.5 x 2
42.5 x 2
42.5 x 2
42.5 x 2
42.5 x 2
42.5 x 2
42.5 x 2

Pendlay Rows
42.5 x 10
47.5 x 10
52.5 x 10

Chin Up Grip Lat Pulldown
42.5 x 10
47.5 x 10
52.5 x 10

Bicep Curls
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

Treadmill
1 Mile: 8:46m

Total Weight Lifted: 7630kg

Time: 50 Minutes

Pigeon_Killer · 25 Sep 2016 at 14:58

Legs/Shoulders: (W2/D1)

Squats
75 x 10
85 x 10
95 x 10

Speed Deadlifts
60 x 1
60 x 1
60 x 1
60 x 1
60 x 1
60 x 1
60 x 1
60 x 1

Seated Barbell Shoulder Press
45 x 10
45 x 10
55 x 10

Romanian Deadlift
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Seated Dumbbell Shoulder Press
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Leg Press
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

Total Weight Lifted: 18530kg

Time: 65 Minutes

Comments
Played tennis for nearly 3 hours on Friday evening and still felt fatigued today so dropped some of the volume. Also picked up a slight groin strain although it didn't have any impact on the session.

Pigeon_Killer · 26 Sep 2016 at 17:04

Cardio: (W2/D2)

Treadmill
5 Miles: 49:21

Pigeon_Killer · 28 Sep 2016 at 17:23

Chest/Triceps/Abs: (W2/D3)

Bench Press
50 x 10
60 x 10
70 x 10

Speed Bench Press
35 x 3
35 x 3
35 x 3
35 x 3
35 x 3
35 x 3
35 x 3
35 x 3

Incline Dumbbell Press
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Close Grip Bench Press
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

Hanging Knee Raises
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Treadmill
1 Mile: 5:42m

Total Weight Lifted: 6890kg

Time: 55 Minutes

Pigeon_Killer · 29 Sep 2016 at 18:08

Back/Biceps: (W2/D4)

Deadlifts
80 x 10
100 x 10
120 x 10

Speed Box Squats
52.5 x 2
52.5 x 2
52.5 x 2
52.5 x 2
52.5 x 2
52.5 x 2
52.5 x 2
52.5 x 2

Pendlay Rows
45 x 10
50 x 10
55 x 10

Chin Up Grip Lat Pulldown
45 x 10
50 x 10
55 x 10

Bicep Curls
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

Total Weight Lifted: 8340kg

Time: 65 Minutes

Pigeon_Killer · 1 Oct 2016 at 12:00

Diet

Started playing tennis again in July and decided I needed to lose some weight because it was killing my knees.

I've managed to stick to roughly 2050 calories per day since then and and today was the first day in years I've seen 16st appear on the scales :cool:

Will continue cutting until I either hit 15 stone or until it starts to have an impact on the weights I'm lifting but I'm currently finding dieting and lifting very easy.

02/07/2016 - 18st 5lbs
06/08/2016 - 17st 11lbs
03/09/2016 - 17st 3lbs
01/10/2016 - 16st 10lbs

Pigeon_Killer · 2 Oct 2016 at 15:45

Legs/Shoulders: (W3/D1)

Squats
87.5 x 10
95 x 10
102.5 x 10

Speed Deadlifts
65 x 1
65 x 1
65 x 1
65 x 1
65 x 1
65 x 1
65 x 1
65 x 1

Seated Barbell Shoulder Press
47.5 x 10
52.5 x 10
57.5 x 10

Romanian Deadlift
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10

Seated Dumbbell Shoulder Press
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10

Leg Extensions
68 x 10
68 x 10
68 x 10
68 x 10
68 x 10

Total Weight Lifted: 13845kg

Time: 95 Minutes

Comments
Some German **** put her towel down on the only bench that's high enough to do seated shoulder press on then proceeded not to use it for 30 minutes. My first case of roid rage since I've been back and I'm not on roids :mad:

Pigeon_Killer · 3 Oct 2016 at 17:16

To get my body used to lifting weights fast which will hopefully carry over to my heavier weights and allow me to put more force in to my lifts

Pigeon_Killer · 3 Oct 2016 at 17:16

Cardio: (W3/D2)

Treadmill
6 Miles: 58:01

Pigeon_Killer · 4 Oct 2016 at 17:12

Chest/Triceps/Abs: (W3/D3)

Bench Press
55 x 10
65 x 10
75 x 10

Speed Bench Press
37.5 x 3
37.5 x 3
37.5 x 3
37.5 x 3
37.5 x 3
37.5 x 3
37.5 x 3
37.5 x 3

Incline Dumbbell Press
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10

Close Grip Bench Press
37.5 x 10
37.5 x 10
37.5 x 10
37.5 x 10
37.5 x 10

Hanging Knee Raises
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Treadmill
1 Mile: 5:33m

Total Weight Lifted: 7475kg

Time: 45 Minutes

Pigeon_Killer · 6 Oct 2016 at 18:21

Back/Biceps: (W3/D4)

Deadlifts
80 x 10
105 x 10
130 x 10

Speed Box Squats
60 x 2
60 x 2
60 x 2
60 x 2
60 x 2
60 x 2
60 x 2
60 x 2

Pendlay Rows
47.5 x 10
52.5 x 10
57.5 x 10

Chin Up Grip Lat Pulldown
47.5 x 10
52.5 x 10
57.5 x 10

Bicep Curls
35 x 8
35 x 8
35 x 8
35 x 8
35 x 8

Total Weight Lifted: 8660kg

Time: 60 Minutes

Comments
First signs of weakness today with my grip on deadlifts. Chalk next week then probably mixed grip thereafter.

Pigeon_Killer · 9 Oct 2016 at 15:54

Legs/Shoulders: (W4/D1)

Squats
80 x 10
95 x 10
110 x 10

Speed Deadlifts
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1

Seated Barbell Shoulder Press
50 x 10
55 x 10
60 x 10

Romanian Deadlift
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Seated Dumbbell Shoulder Press
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Leg Press
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10

Total Weight Lifted: 21060kg

Time: 80 Minutes

Comments
Squats are feeling good at the moment and I've now got an idea in my head about what I want to be hitting by Christmas

Pigeon_Killer · 10 Oct 2016 at 18:08

Cardio: (W4/D2)

Treadmill
6 Miles: 57:09

Pigeon_Killer · 11 Oct 2016 at 17:36

Chest/Triceps/Abs: (W4/D3)

Bench Press
60 x 10
70 x 10
80 x 10

Speed Bench Press
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3

Incline Dumbbell Press
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Close Grip Bench Press
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Hanging Knee Raises
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Total Weight Lifted: 8060kg

Time: 60 Minutes