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Discussion Starter · #1 · (Edited by Moderator)
I haven't created a journal in a long time. Progress in the gym has been non-existent thanks to Covid, a lack of commitment, life, businesses, my love of bad food and the list goes on.

My aim is to do a simple routine that I can keep to such as Mon, Wed, Fri however I know at the start I need to do everyday with one day off to build up a routine. The aim is to get 60 sessions achieved as a starting point and stay on top of my diet with the app 'My fitness pal'.

I am hoping the journal will help to keep me on track. First session will hopefully be today at about 4pm. Routine coming soon.

Calories - I will aim for 1,950 per day. 160g protein, carbs will try and be below 160g a day and the rest in fat.

Supplements maybe later down the line when the basics of the diet is sorted.
 

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Discussion Starter · #2 ·
Today's Workout:

Incline DB Bench press 14kg per arm 4 x 10 complete

Flat DB Chest press 14kg per arm 4 x 10 complete

Incline chest fly DB 12kg per arm 4 x 10 complete

Chest Dips BW x1 (4 times) Literally 4 dips. Used to be able to do 20 weighted dips with good form once upon a time. This will be a good progress indicator.

Cable crossovers 14kg each side 4 x 10 complete

Seated calf raise 12kg DB on each leg 4 x 10 complete

Nothing to rave about other than getting my backside off the sofa and to the gym. BBQ this evening, trying to stick to meat and not overdo it. One step at a time which means tomorrow morning, up and out at 6am and back in the gym.
 

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Good luck with this. I'm in a similar position. I'm getting back into training this week though
 

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Discussion Starter · #4 · (Edited by Moderator)
Thanks Sasnak, good luck! I have had so many failed attempts hence the journal to try and be more accountable.

Today's workout:

Snoozed the alarm once but got up and out at 6:15am.

A little achey and tired from yesterday.

Back

Bent over single arms rows 16kg 4 x10 complete

Seated row machine 39kg 4 x 10

Chin ups - Absolute failure and left should and arm felt sore. I am hoping that this is because I am fat, joins are weaker, little strength rather than potential injury. Pull-ups and dips used to be my strongest exercise. I think getting stronger in other areas and simply dropping weight and getting lighter will show if this is an injury or just weakness.

Cable lat pull down 39kg 4 x 10 complete

Reverse fly machine 32kg. 4 x 10 complete

Nothing amazing but another session done. I'm actually going to drink one of them protein shakey things. I think I remember what they are. I opted for Ghost choc chip!

On another note, I will weight myself tomorrow morning, hoping I am not over 210lbs...
 

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Discussion Starter · #6 ·
This is the protein powder. It's pretty nice but like all of them you can get fed up of the taste. I think a variety of powders may make things a little more interesting, as they say 'variety is the spice of life'.

image.jpg
 

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Discussion Starter · #7 ·
This mornings training was just on the arms. Up at 5:45am as been a bit of a manic morning. Trip to wholesalers, car broken down, so I had to use the motorhome... anyway:

workout: Arms 3x8

Dips 3 x5 (more like it) fail

Dumbbell alternate hammer curls 14kg per arm 3 x 8 complete

Cable rope tricep push downs 35kg 3 x 8 complete

Dumbbell incline curl 10kg per arm 3 x 8 complete

Cable tricep push down 30kg 3 x 8 complete

Dumbbell bicep curls 12kg 3 x 8 failed

Hammer curls 10kg per arm 3 x 8 complete

Tricep push down V bar 30kg 3 x 8 complete

One more workout tomorrow morning then London for the weekend with the family. Eating may go a bit iffy over Friday and Saturday. This will be the big test... will I be back in the gym come Monday?

weight: 219.6 lbs. Christ :(

AAE12007-4596-4F79-8B1A-738BA3CB8828.jpeg
 

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Discussion Starter · #8 · (Edited by Moderator)
The weekend in London was great but no tracking of food and despite walking over 40,000 steps over two days I reckon the amount of bad food plus a total of three days away from the gym has been pretty poor. D for effort. I wanted to watch the laughable event of Floyd vs Youtuber and that mean I was too tired to wake back up for the gym. If I fail to gym today then I think that will be the start of the 'giving up pattern'.

Aims:

Go to the gym today at about 3pm despite having a million things in the way which would all be good excuses to skip it.

Start doing a gym session in the weekend to keep the momentum going

Try to get food back on track today. I have mini beef pastries in the fridge, pizza, wine all left over from the weekend with the family. Need to make the smart choices as I see a very quick pattern of excuses emerging.

Further updates later on today.
 

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Discussion Starter · #9 · (Edited by Moderator)
Yesterday

I did manage to get to the gym and I really did not want to be there but I a managed to get a session done.

Chest and Calves - 3 sets of 8 to 10 on them all.

Machine fly's - 45kg

Dumbbell Bench Press - 14kg per side

Dumbbell Incline Bench Press - 14kg per side

Dumbbell Incline Fly - 14kg per side

Cable crossovers - 14kg per side

Seated Calf Raise - 12kg per side

Dumbbell Standing Calf Raise - 18kg per side

Most of this felt too easy despite not being in the mood. Weight will go up next time. Food was ok and didn't go over 2,000 calories.

Woke up at 3:30am. Which meant an early gym session today.

Today - 3 x 8

Wide Grip Lat pulldown (pinching on left shoulder really hurt at the start of the pull and had to make the weigh super light). No doubt an injury only felt when I started to pull down. Probably due to weak joints and lack of training. - 30kg

Cable seated row - 40kg

DB one arm row - 18kg

Chin Up - NA - Forget it with the pinching pain and trying to pull up 223lbs of fat.

Cable Straight arm Push down - 35kg

Seated Machine row - 35kg

Cable V Pulldown Bar - NA - Ran out of time.

Not the best session. I will probably continue to skip the chin ups etc for now until the pinching pain goes. All other weights will be upped next week.

Food for the day is looking good again and sticking below 2,000 calories just about. Managed to get a little bit of walking in today too.

Weight has gone from 219.6lbs up to 222.4lbs due to the bad eating over the long weekend. Have to be honest with myself and just keep tracking and plugging away until we start going in the right direction.
 

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Discussion Starter · #10 ·
Workout today - Shoulders and Legs - 3 x 8 - Wednesday 9th June

I went to the gym at 6am and a can of Monster got me through it.

DB Lat Side Raise - 6kg per arm - sets complete

DB Shrugs- 45kg - 20kg per arm - sets complete

Dumbbell Front Raise - 8kg per arm - sets complete

Dumbbell Seated Side Raise - 5kg per side - sets complete

Cable Front Raise - 9 kg (one arm at a time) sets complete

Machine Reverse Flys - 40kg - sets complete

Leg Extensions - 40kg - sets complete

Seated Leg Curl - 27kg - sets complete

All weights next week can go up. My food yesterday was on point and I have plenty of chicken in the fridge for today. Decided to knock the protein shakes on the head for the moment as these are using up calories which would be better off for food. I am finding after a double shake at 350 calories that I am left with very little for food in the evening.

Weight this morning: Down from 222.4 to 220lbs. Long way to go.
 

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Discussion Starter · #11 ·
Workout today - Arms - 3 x 8 - Thursday 10th June

Dips - BW 5 sets of 5 - Slowly getting better

DB Alternate hammer curls - 14kg per arm - complete

Cable rope tricep pushdowns - 40kg - failed to hit all sets

DB Incline bench curls - 12kg per arm - complete

Cable tricep Pushdowns flat bar - 40kg - failed to hit all sets

DB Bicep curls - 14kg per arm - failed to hit all sets

DB Hammer curls - 12kg per arm - failed to hit all sets

Triceps pushdown V bar - 36kg - complete

Even though many of them show as failed, I could hit all sets but as the muscles and joints are getting used to it all again, I don't wanna push and cause any strains. Slowly slowly and all that.

Weight this morning: Down from 220 to 219.6lbs.
 

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Discussion Starter · #16 ·
Workout - Abs - 11th June

Hanging Leg Raises - 7, 6, 6

Plank - 20 seconds, 20 seconds, 20 seconds

Cable Russian Twists - 9kg - 8, 8, 8

Cable Kneeling Pulldown - 28kg - 8, 8, 8

Today was a toss up between a rest day or a steady bit of work on the core for the first time in 12 months. I felt in the mood for a session so got it done and I am starting to feel a little more energetic and better overall. Getting the good vibes a little.

Weight this morning: Down from 219.6 lbs to 219.0 lbs.
 

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Workout Today

The good news is that I managed to get a session in this morning. Weekend was t too savage.

Chest and Calves - 3 sets of 8

Machine fly's - 52kg complete

Dumbbell Bench Press - 16kg per side complete

Dumbbell Incline Bench Press - 16kg per side complete

Dumbbell Incline Fly - 16kg per side 6, 6, 7 failed

Cable crossovers - 18kg per side complete

Seated Calf Raise - 14kg per side complete

Dumbbell Standing Calf Raise - 18kg per side complete

Most of the weights felt good,

weight = 219.6

It will be interesting to see if the weight drops to from 219 lbs to 218/217 lbs by the end of this week. If it does I will stay as I am and if it doesn't I will cut back on calories/increase cardio a little more. Food averaged around 2,100 calories a day across the week.
 

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Workout yesterday - Shoulders and Legs - 3 x 8

DB Lat Side Raise - 8kg per arm - sets complete

DB Shrugs- 45kg - 22kg per arm - sets complete

Dumbbell Front Raise - 10kg per arm - Failed last set

Dumbbell Seated Side Raise - 5kg per side - sets complete

Cable Front Raise - 5.7kg (one arm at a time) Failed on last set

Machine Reverse Flys - 45kg - Failed on last set

Leg Extensions - 45kg - sets complete

Seated Leg Curl - 32kg - sets complete

Failed on some sets but overall still comfortable and an ok workout.
 

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Discussion Starter · #20 ·
Workout today - Arms - 3 x 8

Dips - BW 5 sets of 5

DB Alternate hammer curls - 14kg per arm - complete

Cable rope tricep pushdowns - 41kg - Complete all sets

DB Incline bench curls - 14kg per arm - Failed on last set

Cable tricep Pushdowns flat bar - 41kg - Complete all sets

DB Bicep curls - 14kg per arm - Complete all sets

DB Hammer curls - 12kg per arm - failed to hit all sets

Triceps pushdown V bar - 36kg - complete

Weight this morning: Down to 216.2lbs. View attachment 201537


 
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