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Gym Log
* Quick Note * - Just wanted to mention how surprised I was at how out of practice and weak my body has become in just a couple months. I'm expecting to regain strength rather quickly as my muscle memory comes back and the creatine loading takes it's course. This day was definitely just about getting comfortable back in the gym, finding my rhythm and finding out what weights I need to start with again. But I also definitely remembered why I enjoyed the gym, forgot how great it is seeing a gym pump in decent lighting again (how do I turn that on 24/7 lol).
Current Weight: 95kg
Back / Bi - 25 July / 2024
Reverse pec Dec- too heavy to start got fatigued for other sets - all sets went until failure
110lb/50kg 9 reps
100lb/45kg 7 reps
81lb/36kg - 12 reps
81/36kg - 11 reps
Cable Face Pulls
20lbs/9.1kg - 12 reps
20lbs/9.1kg - 12 reps
20lbs/9.1kg - 12 reps
20lbs/9 1kg - 12 reps (last rep was hard could have gone up in weight earlier on all)
Lat pulldown
70lbs/32kg - 12 reps (more of a warmup)
100lbs/45kg - 12 reps (started using a little bit of momentum on the last few reps)
85lbs/39kg - 12 reps (better form)
85lbs/39kg - 10 reps (failure)
Machine Seated Row
50lbs/23kg - 12 reps (weight felt easy but my body is feeling fatigued already)
70lbs/32kg - 9 reps (same thing first few reps really Easy but very quick energy decline)
60lbs/27kg - 11.5 reps (just couldn't complement the movement of 12)
60lbs/27kg - 10 reps than dropped to 50lb/23kg for the last 2 reps
Kneeling single arm cable lat pulldown - think I could've gone up in weight as it didn't feel heavy, but my form felt off for this, not sure if lats just tired already, felt more like my body cbf than couldn't do the weights
20lbs/9kg - 12 reps each side
20lbs/9kg - 12 reps each side
20lbs/9kg - 12 reps each side
20lbs/9kg - 12 reps each side (tried to be more explosive and better negatives, but didn't feel the burn or squeeze I used to with these)
Standing Bicep Curl: this was a massive shock for me probably the most upfront about how much my strength and endurance has decreased
26lb/12kg - 5 reps (what the fuck) - tried the bicep machine at new gym but was awkward, may have gassed my first set as I jumped straight to the dumbbells
22lb/10kg - 8 reps
22lb/10kg - 6 reps
17.5lb/8kg - 7 reps
Preacher Curl - had to use a straight bar for this, tough on my wrists due to broken wrists when I was a child, usually would use an EZ Bar
38.5lb/17.5kg - 10 reps
38 5lb/17 5kg - 7 reps (had to stop here because wrist was in pain, maybe look into some kind of isolation Curl?)
Hammer curls
Curious on technique here, for most of my gym experience it had been the typical swing it 90 degrees straight forward, I've started doing it more into cross body)
17.5lb/8kg - 9 reps
13.2lbs/6kg - 12 reps
13.2lbs/6kg - 12 reps (left hand lagging on the last rep)
13 2lbs/6kg - 9 reps
21's
Bar only- 7x7x7
Bar only - 7x7x7
Bar only - 7x7x7
Bar only- 7x7x7
Super surprised and disappointed with how my bicep portion went today, I'm not sure if it's just down to low energy, doing them at the end of the workout when I'm fatigued, or I'm just a lot weaker than I used to be, (probably a combination of all?) super interested to see how these will progress from week to week
-----------------------------------------------------------
Breakfast - Changed it to 1 wrap and just ate the leftovers as is, defo not a fan of chicken mince won't do it again. Added a small amount of chilli relish to the wrap this time which helped a little bit. Moving forward I will be using either turkey or extra lean beef, no wrap, egg whites and adding mushrooms & low fat cottage cheese into the eggs. Will see how that goes.
538 Cal | 9.6g Carbs | 18.6g Fat | 79.2g Protein
Lunch: Tuna rice and avo, no cherry tomato's this time as I forgot to take them to work. Added a splash of soya this time, think I will get some seaweed snacks to eat it with basically deconstructed sushi. Will definitely halve the rice tomorrow and look at doubling the tuna.
743 Cal | 100.2g Carbs | 17.6g Fat | 39.2g Protein
Snack: High Protein Low Carb Bar - Choc Mint (Bsc) - Forgot to actually take a picture of the choc mint so here's one from the same brand for the aesthetics. Will look at getting rid of these fake proteins soon, however it does the job for a snack at the moment. Open to any suggestions of what to replace it with.
206 Cal | 10.2g Carbs | 5/8g Fat | 18.6g Protein
Protein Shake - Didn't actually photo this one but I'm sure you guys know what a protein shake looks like.
146 Cal | 25.3g Protein | 3.2g Fat | 3.2g Carbs
Dinner - Same as my last photo as I meal prepped it, made a mistake here I made the meal for 3 serves than ate half of it the first night thinking it was only 2 servs. Basically just halved the remaining so the macro's will be a little off but will average out correctly over the 3 days. Going to add mushrooms and broccoli in the next batch.
296 Cal | 7.1g Carbs | 5.6g Fat | 48.8g Protein
Total: 1910 Cal | 195g Protein | 126g Carbs | 52g Fat
________________________________________________________
Pump Picture: Not the best pump picture I've ever taken, but hey If I'm tracking everything else, I may as well track me trying to tense up haha. Looked better in the actual gym lighting than the bathroom but hey it is what it is.
* Quick Note * - Just wanted to mention how surprised I was at how out of practice and weak my body has become in just a couple months. I'm expecting to regain strength rather quickly as my muscle memory comes back and the creatine loading takes it's course. This day was definitely just about getting comfortable back in the gym, finding my rhythm and finding out what weights I need to start with again. But I also definitely remembered why I enjoyed the gym, forgot how great it is seeing a gym pump in decent lighting again (how do I turn that on 24/7 lol).
Current Weight: 95kg
Back / Bi - 25 July / 2024
Reverse pec Dec- too heavy to start got fatigued for other sets - all sets went until failure
110lb/50kg 9 reps
100lb/45kg 7 reps
81lb/36kg - 12 reps
81/36kg - 11 reps
Cable Face Pulls
20lbs/9.1kg - 12 reps
20lbs/9.1kg - 12 reps
20lbs/9.1kg - 12 reps
20lbs/9 1kg - 12 reps (last rep was hard could have gone up in weight earlier on all)
Lat pulldown
70lbs/32kg - 12 reps (more of a warmup)
100lbs/45kg - 12 reps (started using a little bit of momentum on the last few reps)
85lbs/39kg - 12 reps (better form)
85lbs/39kg - 10 reps (failure)
Machine Seated Row
50lbs/23kg - 12 reps (weight felt easy but my body is feeling fatigued already)
70lbs/32kg - 9 reps (same thing first few reps really Easy but very quick energy decline)
60lbs/27kg - 11.5 reps (just couldn't complement the movement of 12)
60lbs/27kg - 10 reps than dropped to 50lb/23kg for the last 2 reps
Kneeling single arm cable lat pulldown - think I could've gone up in weight as it didn't feel heavy, but my form felt off for this, not sure if lats just tired already, felt more like my body cbf than couldn't do the weights
20lbs/9kg - 12 reps each side
20lbs/9kg - 12 reps each side
20lbs/9kg - 12 reps each side
20lbs/9kg - 12 reps each side (tried to be more explosive and better negatives, but didn't feel the burn or squeeze I used to with these)
Standing Bicep Curl: this was a massive shock for me probably the most upfront about how much my strength and endurance has decreased
26lb/12kg - 5 reps (what the fuck) - tried the bicep machine at new gym but was awkward, may have gassed my first set as I jumped straight to the dumbbells
22lb/10kg - 8 reps
22lb/10kg - 6 reps
17.5lb/8kg - 7 reps
Preacher Curl - had to use a straight bar for this, tough on my wrists due to broken wrists when I was a child, usually would use an EZ Bar
38.5lb/17.5kg - 10 reps
38 5lb/17 5kg - 7 reps (had to stop here because wrist was in pain, maybe look into some kind of isolation Curl?)
Hammer curls
Curious on technique here, for most of my gym experience it had been the typical swing it 90 degrees straight forward, I've started doing it more into cross body)
17.5lb/8kg - 9 reps
13.2lbs/6kg - 12 reps
13.2lbs/6kg - 12 reps (left hand lagging on the last rep)
13 2lbs/6kg - 9 reps
21's
Bar only- 7x7x7
Bar only - 7x7x7
Bar only - 7x7x7
Bar only- 7x7x7
Super surprised and disappointed with how my bicep portion went today, I'm not sure if it's just down to low energy, doing them at the end of the workout when I'm fatigued, or I'm just a lot weaker than I used to be, (probably a combination of all?) super interested to see how these will progress from week to week
-----------------------------------------------------------
Breakfast - Changed it to 1 wrap and just ate the leftovers as is, defo not a fan of chicken mince won't do it again. Added a small amount of chilli relish to the wrap this time which helped a little bit. Moving forward I will be using either turkey or extra lean beef, no wrap, egg whites and adding mushrooms & low fat cottage cheese into the eggs. Will see how that goes.
538 Cal | 9.6g Carbs | 18.6g Fat | 79.2g Protein
Lunch: Tuna rice and avo, no cherry tomato's this time as I forgot to take them to work. Added a splash of soya this time, think I will get some seaweed snacks to eat it with basically deconstructed sushi. Will definitely halve the rice tomorrow and look at doubling the tuna.
743 Cal | 100.2g Carbs | 17.6g Fat | 39.2g Protein
Snack: High Protein Low Carb Bar - Choc Mint (Bsc) - Forgot to actually take a picture of the choc mint so here's one from the same brand for the aesthetics. Will look at getting rid of these fake proteins soon, however it does the job for a snack at the moment. Open to any suggestions of what to replace it with.
206 Cal | 10.2g Carbs | 5/8g Fat | 18.6g Protein
Protein Shake - Didn't actually photo this one but I'm sure you guys know what a protein shake looks like.
146 Cal | 25.3g Protein | 3.2g Fat | 3.2g Carbs
Dinner - Same as my last photo as I meal prepped it, made a mistake here I made the meal for 3 serves than ate half of it the first night thinking it was only 2 servs. Basically just halved the remaining so the macro's will be a little off but will average out correctly over the 3 days. Going to add mushrooms and broccoli in the next batch.
296 Cal | 7.1g Carbs | 5.6g Fat | 48.8g Protein
Total: 1910 Cal | 195g Protein | 126g Carbs | 52g Fat
________________________________________________________
Pump Picture: Not the best pump picture I've ever taken, but hey If I'm tracking everything else, I may as well track me trying to tense up haha. Looked better in the actual gym lighting than the bathroom but hey it is what it is.
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