Right think I need to keep a log to see if there is any progress for me.

Please don't laugh at the puny weights
Deadlifts: 20kg x15 x 2 warmup
Deadlifts: 50kg x 10 x 3
Barbell Bent Rows: 20kg x 15 x 2 warmup
Barbell Bent Rows: 40kg x 10 x 2
Lat Pulldowns: 52.50kg x 10 x 2
EZ Curls: 28kg x 10 x 2 (if the EZ-bar is 8kg?)
Reverse Curls 18kg x 12 x 2 ( EZ-bar, never tried this before was light so need to increase weight)
Crunches: 45
Better add whilst I remember rest time between sets <60s trying to keep the heartbeat up and getting a sweat on.

Good on you for starting a journal. Oly E-Z bar is 8kg. Good start mate.

Thanks Jake, I thought the EZ bar was 8kg from memory but wasn't sure. Now I know for future needs.

I'm starting to regret joining this gym as I feel there is just to many damn machines and not enough free weights. To bad I'm tied in for 12months at least there is only 8 or so to go and at least I'm going to a gym.

Well day 2 was a no go, had to take our kitten to the vets for a quick check-up...sat and waited for like 50m so my gym time was gone.

Hope I get back in time for the gym on Sunday as the wife and in-laws going down to Liverpool for a party over the weekend....man this is a great start for a journal

On a better note I have ordered my first supp for the Velocity diet went for some REDuction tablets from Nutraplanet, so all I need now is to get paid then there will be a nice order coming BSD's way and I should be good to go!

Kudos for starting a journal, I think you will be pleasantly surprised how quickly your weights go up and it is always better to start low and get the form nailed than ego lift and hurt yourself, or discover a year down the track that you've been doing things wrong and having to begin again!

Workout 1
Rest times <90s

Warmup
5m on Bike lvl 14 90+ RPM

Deadlifts
20x15
40x10
50x10
60x10
Barbell Bent Rows
40x12
45x10
50x10
Lat Pulldowns
57.5x10x2
EZ Curls
33x9x2
Reverse Curls
23x9x2
Leg Raises
25

Felt good to be back to the gym after missing the last two workouts last week, which shouldn't happen this week.

Whats with repeating the exercise name?

Why not-

Deadlift
50 x 10
60 x 10
etc.

Good luck, but remember one of the key ingredients to success in getting stronger/looking better is consistency...but i'm sure you already know that.

Good start mate. Brings back memories of when I started training again. GB is right, get the form nailed first, then aim for steady increases as the weeks go by.

cleaver wrote:Good start mate. Brings back memories of when I started training again. GB is right, get the form nailed first, then aim for steady increases as the weeks go by.

What he says mate. Good exercise selection, don't worry about the weights yet.

Yeah sorry Karlos was tired after the gym and only had 5min before the dinner was ready

It's nice to be back to the gym, I used to go 6 days/week when I was 16-17 so hopefully there is some muscle memory and remember how to do the exercises.

I could really feel the weights tonight so don't think I will increase them next week as I don't want to push to much to soon. Managed to knock my knee on the deadlifts a bit same knee I bashed in the car this morning...so its a bit tender

Thanks for all your hints and tips, and last week was just so bad for starting the journal with the cat having to go to the vets and a weekend down in Southport my gym time just disappeared but enough excuses it's time to kick this flabby body into gear!

Im always bashing my knee on deadlifts mate. Just on top of my left knee, new bruise every week, d'oh.

It's my left knee too must be a curse on left knees

Lolll It's my right leg that I hate, lose the skin, bruise the knee. Tried to dead Pendlays through my thigh last week.
Again don't worry about the weight and I notice you're up 10kg already on DL. By Christmas I'm gonna be cursing you for how much you're lifting. Great start, yes life can sometimes get in the way but thats when training becomes truely relaxing.

My shins take the brunt of my deadlifting.. the worse ones are when i still have a nice long scab from the previous week, drag the bar up it and rip it off... nothing gets middle class, middle aged gym ladies going like an 18 stone fat bloke with blood pouring out of his shins

Marks1972 wrote:My shins take the brunt of my deadlifting.. the worse ones are when i still have a nice long scab from the previous week, drag the bar up it and rip it off... nothing gets middle class, middle aged gym ladies going like an 18 stone strong man with blood pouring out of his shins

Edited for correctness. Hey you get ladies swooning over you I get barked at in German to stop bleeding over the bar

Well i may being confusing lust with disgust... its a fine line

LOL, maybe I should have banged it once more even harder last night as there was some nice ladies in would have been nice to be pampered by them. Alto they prolly just take a look at me and thinks serves the fat ba**ard right for trying to impress me.

Got a nice blue knee today, sure it glowed during the night and caused me to get nightmares about aliens.

OK Workout 2 on my new program, a lot of these exercises I haven't done before so had to test out what weights etc that I could do. Think I managed to find out that pretty good so next week should be much better.

Warmup
5m Bike Level 14 RPM95+ (man I'm out of shape was seriously getting out of breath at around 3m but kept going to 5m sure the whole gym was staring at the fat guy pumping and weezing...)

Bench Press
20kg x 15
30 x 12
40 x 12
50 x 9
50 x 9

Incline Press (new)
40 x 9
40 x 9

Overhead press (new - olympic bar used)
20 x 14
30 x 8
30 x 7 (seriously hard getting the 7th...)

Dumbbell Side Laterals (new)
12 x 10

Lying Triceps Extensions (new)
8 x 10 (test weight and was very easy..)
18 x 10
18 x 10

Leg Raises
20
15

Rest <90 (most was probably round 60s mark)

Overall felt really good can feel my arms really burn at the moment, have to say I'm really diggin going to the gym again and pushing myself and I really wished I had kept going for the last 16 years.

Workout 3

Warmup 5m on bike lvl 14 85rpm+ also walked to the gym and back about 15m each way

Squats (front)
20kg x 15
30 x 10
30 x 10
30 x 10
30 x 9
30 x 8

Leg Curls
45 x 10 x 2

Calf Raises
20 BW only...

Crunches
15 x 2

[Waffling]
Some bloody idiot was hoggin the smith machine for the whole time I was in the gym ~50m doing some incline bench, then walk away do some abs work then come back sit on the rower and text oh and also hangin a bit on the pull up bar! Was seriously doing my head in, at least it made me try the front squats (which felt pretty good was much harder than back) but it made my Calf raises non exist which I was gonna try do in the Smith with some weights on the floor since there isn't a proper calf raise machine.

I don't mind circuit training but when its like 5-10m between sets on the damn machine it pisses me off. I guess I should have jumped in and done my stuff but it seemed every time I thought about it he magically appeared. BAH rant over.

Can still feel my triceps since Fridays session, and hopefully all my supps should arrive this week for my diet.
[/Waffling]

Jumping wrote:
Overall felt really good can feel my arms really burn at the moment, have to say I'm really diggin going to the gym again and pushing myself and I really wished I had kept going for the last 16 years.

Excellent! You are trying new things and being sensible and will soon find yourself addicted. Great couple of workouts there.

Workout 1
Rest times <90s

Warmup
5m on Bike lvl 14 90+ RPM

Deadlifts
20x15
30x12
40x12
60x10
70x10
Barbell Bent Rows
20x15
20x12
50x9
50x8
Lat Pulldowns
57.5x10x2
EZ Curls
33x8
28x10
Reverse Curls
23x11
23x10
Leg Raises
15x2

Felt good can feel my lower back now but not in a painful way. Managed to get a huge cramp in my calf when I jumped in the car making gear changing a bit sore on the way home.

Can feel a good stiffness in my lower back today, but I feel surprisngly fresh. Think I can go a bit higher on the DL still without messing up the form so looking forward to next week.

So far this new program feels good and it feels like my strength is coming back.

Hopefully the DPD man will dump my BSD stuff at my door today and my damn REDuction will get here from the US soon so I can start my diet.

Well today was different...and I will skip the gym before you shout sissy let me explain.

So I had to go to the post office and collect a few parcels, was 3 slips one addressed to me and 2 to the wife. So I thought great that will be my REDuction from the US and I better bring a carried bag for the wife's stuff. So because traffic is a killer at 17:00 I decide to park about 1-1.5km from the post office..BIG f-ing misstake.

What the wife didn't tell me was that her boxes was rather heavy in total about 40kg. So needless to say I'm knackered to hell after luggin that stuff from the post office down Dumfries high street to the car, my hands are aching after having the plastic box straps cutting into them.

Got loads of muscles aching in my arms and worked up a good sweat and my heart and lungs was working overtime, so think I can put this into my journal as an exercise session.

Workout 3

Warmup: Bike 5min alternating tempo

Front Squats
20 x 12
25 x 12
30 x 10
35 x 8
30 x 10

Leg Curls
50 x 10 x 2

Calf Raises
60 x 15 x 2

Leg Raises
20, 15

I also went for a walk at 8:50 for about 35m so think it made my legs slightly more fatigued. This walk I will do every morning before breakfast on my diet and it has quite a few hills to climb, felt strangely good to have a walk on a quiet Sunday morning.

I added Flax Seeds to my muesli this morning and my stomach is feeling funny now, hope I don't have a reaction to flax seeds as I need to consume 2tbsp/day on my diet. Will have to keep an eye on the stomach after consuming the seeds.

You missed a workout because you had to carry some boxes?

Now don't get me wrong this is a friendly little site where most people will happily blow smoke up your ass and say it OK mate, I'm sure carrying those BIG boxes was really hard for you, then there's me ................. reality check mate do you want to change your body? I mean REALLY want to, if its a yes then don't skip workouts and don't skip meals. Some people try to do things, some just do it (trademark nike ), its the second group that are successful 99% of the time.

Just throw your self into it and if your tired again then you can always use caffine as a last resort.