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Reb's Return...

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Rebel87
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2008/05/18 16:33:07 (permalink)
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Reb's Return...

OK so I'm not returning here, but I'm returning to the gym after a few years away for medical reasons. I'm horribly out of shape (bordering on round!), I've been "full body workout"-ing the last month mixed in with various bits of cardio and generally getting back into the swing of things. I'm surprise how weak/feeble I've become as towards the end of high school I used to workout a fair bit and really enjoyed moving the weight around, but hey ho.

I'm in my early 20's, 5 foot 8 and 12 and a 1/2 stone... I go to a cheap gym close to home (explains the lack of barbell and rack use in my workouts, etc) but can get by for now without these (especially for the convenience/price and access to a pool/sauna/steam room/squash/tennis/etc that is thrown in).

If anyone wants to chip in you're more than welcome to - very open to advice or suggestions... even the odd positive comment wouldn't go amiss I imagine! Just want somewhere to keep track of my exploits for a bit other than my log book, hopefully it'll spur me on to keep pushing / keep it updated.

Diet here...
Routine here...

I've got some starter pics and measurements, which I'll keep to myself for now in the hope that I'll have some fantastic "after" shots to compare them with some months/years down the line.
post edited by Rebel87 - 2008/05/18 16:44:55
#1

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    Rebel87
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    RE: Reb's Return... 2008/05/18 16:39:43 (permalink)
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    Started new routine today. Later in the gym than usual.

    Warmup
    Stretches
    5 min rowing machine - 1119m

    Flat DB Press
    (2x18kg)x8, x7, x7, x6
    Barely made the 6th of the last set!

    Incline DB Press
    (2x12kg)x8, (12x14kg)x7, x8, x6

    Flat DB Fly
    6kgx8, 8kgx7, x6, 7kgx8

    Bench Dip
    Bodyweight x7, x8, x6
    Ouch, ouch, ouch...
    #2
    Rebel87
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    RE: Reb's Return... 2008/05/19 21:47:07 (permalink)
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    Was down the driving range today after lunch and had to work early shift so in the gym late again... Really felt it by the end.

    Warmup
    5 min bike, lvl10, 70rpm, 1.59km

    DB One Armed Deadlift
    I had a quick look around the exr site, and swapped this instead of a normal db deadlift as it looked a bit more control-able...
    20kgx8, x8, x8, x8
    Concenrated on good form, not done any form of deads before, ever.

    DB Row
    14kgx8, x8, 16kgx8, x8f

    Lat Pull Down
    40kgx8, x8, x8, x6f

    DB Hammer Curl
    10kgx8, x8, x8f

    DB Concentration Curl
    9kgx6f, 8kgx6, x6
    Poor form, really struggling at this point. Damn I'm a weakling.
    #3
    Rebel87
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    RE: Reb's Return... 2008/05/22 14:48:45 (permalink)
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    Going well when I am forgetting to update on here already!

    Tuesday was Cardio, 40 mins on the bike.

    Today was also Cardio, 1hr on the bike.

    Yesterday...

    Warmup
    5 mins bike

    DB Shoulder Press
    (2x 12kg) x8, x8, x8, (2x 14kg) x6

    Front DB Raise
    (2x 10kg) x8, (2x 12kg) x8, x8, x8

    DB Lateral Raise
    (2x 6kg) x8, x8, x8, x7

    DB Shrugs
    (2 x 20kg) x8, x8, x8, (2x 24kg) x8

    DB Wrist Curls
    10kg x8, x8, x8, x8
    #4
    Rebel87
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    RE: Reb's Return... 2008/05/28 21:25:38 (permalink)
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    Nearly a week without being able ot post but its all still going well. Diet holding up surprisingly well too, been enjoying sampling random fruits to mix up the variety... double whammy it tastes nice and is good for me.

    Friday
    Machine Leg Press
    100kg x8, x8, 110kg x8
    DB Split Leg Squat
    (2x 12kg) x8, (2x 14kg) x7, x8
    Machine Leg Curl
    30kg x8, x8, x8
    DB Calf Raise
    (2x 14kg) x8, x8 (2x 20kg) x8, x8
    DB Side Bend
    20kg x8, x8, x8
    Swiss Ball Crunch
    BW x8, x8, x8

    Sunday
    Flat DB Press
    (2x 18kg) x8, x8, x7, x6
    Inc DB Press
    (2x 14kg) x8, x8 (2x 16kg) x7, x6
    Flat DB Fly
    (2x 7kg) x8, x8, x8, x7
    Bench Dips
    bw x7, x7, x7
    (Plus 30 mins cardio as missed Saturday)

    Monday
    DB 1 Arm Deadlift
    20kg x8, x8, 26kg x8, x8 maxed out on DB weight available so start proper db deads next week
    DB Row
    16kg x8, x8, 18kg x8, x8
    Lat Pull-down
    40kg x8, x7, x7, x6 i hate that machine, feels very un-natural / uncomfortable towards the end of the movement
    DB Hammer
    (2x 10kg) x8, x8, (2x 12kg) x6
    DB Concentration Curl
    8kg x8, x8, 9kg x6
    (Plus 30 mins cardio as missed Saturday)
    Bit dissappointed I got some stick for conc. curling "such light weights so slowly" by someone doing something that barely resembled a curl (involves throwing your body around to move the weight, while moving your arm about 20-30 degrees and completing upwards of 20 reps)... Each to their own. :)

    Tuesday
    1hr cardio on the bike

    Wednesday (today, at last!)
    DB Shoulder Press
    (2x 14kg) x8, x8, x8, x7
    Upright DB Row
    (2x 12kg) x8, x8, (2x 14kg) x8, (2x 16kg) x8 seemed much easier than last week
    Lateral DB Raise
    (2x 6kg) x8, x8, x8 (2x 7kg) x8
    DB Shrug
    (2x 26kg) x8, x8, x8, x8, x8 max'd out on available dumbell weight, will have a think about something else to do aswell as seeing as nothing is really a replacement but it will only get easier
    DB Wrist Curls
    12kg x8, 14kg x8, x7, x8
    Gym was busy and hot today... school hols or something I expect.
    #5
    Rebel87
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    RE: Reb's Return... 2008/05/29 16:52:28 (permalink)
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    Another hour on the bike today, went for some hilly option thing, still covered a bit over 20km (and felt like I had exerted myself a bit more) and it was slightly more interesting than sitting and pedalling for an hour constantly.

    Once again, it was mega humid so I looked like I fell in the pool on the way by. Did some shopping, healthy food good, and expensive apparently, bah.
    #6
    Rebel87
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    RE: Reb's Return... 2008/06/02 00:26:32 (permalink)
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    Friday
    Machine Leg Press
    100kg x8, 120kg x7, x8
    DB SLS Squat
    (2x 14kg) x8, x8, x8
    Machine Leg Curl
    ..machine broken..
    DB Calf Raise
    26kg x10, x10, x10, x10
    Swiss ball crunches
    bw 8,8,7,6

    Yesterday was away... so nothing, nada, zilch...

    Today
    Flat DB Press
    (2x 18kg) x8, x8, x7, x8
    Inc DB Press
    (2x 16kg) x8, x8, x7, x6
    Flat DB Fly
    (2x 7kg) x8, x8, x10 (2x 8kg) x8
    Bench Dip
    bw x7, x7, x7... left arm really sore / sharp pain
    #7
    #Hench
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    RE: Reb's Return... 2008/06/02 06:09:40 (permalink)
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    hi mate dont worry about the weights shifted your progress will be quick if you are geting back into it.

    do your dips always cause you pain?
    #8
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