Finally got the love back...

[jamescrock]

After a good year of mucking round in the gym I feel now that I have got the love back for it. Too many excuses about being tired in the new job have been used so now I am back and intending on hitting it hard. No more chat...just stats.

Saturday 6th August 2011:

Squat - 4 x 6: 60,60,60,70.
DB Bench Press: 3 x 8: 2 x 25, 2 x 27.5, 2 x 30
Chin Ups (wide grip): 7,5,4
OH Press: 3 x 8: 30,30,30
Tricep Pushdown: 2 x 10: 10 plates (not sure of weight)
Cable curl with Rope for core: 3 x 12: 10 plates

Monday 8th August 2011:

DB Inc Bench Press: 3 x 8: 27.5,27.5,27.5
Deadlift: 3 x 8: 60,70,80
Wide grip upright row: 3 x 8 30,30,30
Lying Tricep extensions: 2 x 12: 20,20
BB curl with EZ: 2 X 12: 30,30
Leg raise on bench w/ hip thrust: 2 x 15

Trying to hit the compound moves where possible. Lifts arent looking great at moment, but will build up slowly. Aiming to get 3 weights sessions in a week, not sure about CV, would like to do some but dont want to burn myself out.

[MiniHulk]

It's not about the weight that you lift, it's about it's effect on your muscles - If they are contracting nicely under the tension you are putting them under then who cares about numbers? Keep increasing the lifts to keep increasing your muscle tissue.

Glad to see you enjoying yourself with it. Keep rocking

[dope540]

welcome back dawg

[jamescrock]

Saturday 13th August 2011:

Bench Press w/ DB's - 8 x 30kgs, 8 x 32.5kgs, 8 x 35kg's ( 2 of each obviousley)
Pull Ups: 7, 5, 4
Squat: 8 x 50kg, 8 x 50kg, 8 x 55kg
OH Press: 3 x 8 x 40kg
Seated Alternate DB curl: 2 x 7 x 15kg dbs
Tricep pushdown w/ rope: 2 x 12 x 12 plates?
Cable Crunch: 2 x 15 x 12 plates

At the moment I am doing 3 sets of 8 reps on all exercises. I think I am going to go back to 4 x 6 on the larger muscle groups - Legs/Back/Chest, 3x8 on Shoulders, 2 x 12-15 on Tris/Bis. Comments please. I am easing myself back in at the moment, just training twice a week but from next week going to go 3 times, Mon/Wed/Fri.

What are your views on CV? I would like to do some as I need to cut some body fat. Currently 14stone, want to get down to 13, maybe even 12.5.

[Dolphinski]

Just RFL for 3 weeks, drop a stone of fat then carry on training. No need for CV unless you want to improve your CV for health/endurance reasons.

[jamescrock]

Excuse my ignorance but what is RFL?

[Dolphinski]

Rapid Fat Loss. Diet plan by Lyle McDonald over at http://www.bodyrecomposition.com

[jamescrock]

Monday 15th August 2011:

Parallel Bar Dips: 12, 10, 8
Skull Crushers: 2 x 10 @ 30kg BB
Upright Row Wide Grip: 3 x 8 @ 40kg BB
BB Curls: 2 x 10 @ 40kg
Leg Extensions: 4 x 6 @ 70kg
Deadlift: 3 x 5 @ 100kg, 110kg, 100kg.
Shrugs: 2 x 10 @ 40kg (2 x 20kg weight plates).

Gradually getting there, back in the gym tonight, sticking to the full bodies at the moment, going to do so for maybe 6 weeks then decide whether to move back to splits like I used to. The diet is okay, not eating any real crap, eating a decent amount too. Going to stay away from CV for a while, see how my body shape changes doing weights only.