Green's Return to the gym.

Greenmachine

Guy I am trying to make a return to the gym after about a two year hiatus.
I am hoping by keeping a log. It will help with my motivation so here goes

PM 25 July 2011

Warm up 2000m on rower 9:59.3

Peck flys Flat

05.0 kg x 12
07.5 kg x 10
10.0 kg x 8
12.5 kg 5x2

DB flat bench

7.5 kg 12 x 1
10.0kg 10 x 1
12.5.kg 8 x 1
15.0 kg 5 x 2

Peck deck 1
15kg x 12
20kg x 10
25kg x 8
30kg 5x2

Bike 5 mins slow pace cool down


Last two sets for all lifts are work sets. All others are warm up sets

Current goals to get into the gym and have a regular routine.
Goals may change as time goes on.

Current Stats
Male
5ft 9 (175cm)
9st 6 (60kg)


Will take measurements during the week as I used to lift for mass.
Would be good to know starting point if I go down that road again.

Will develope a more focused routine once I am getting in regulary.

Greenmachine

26/07/2011

Bike effort level 5 of 25
10 minutes
3.7 km

Over head shoulder press DB's

7.5kg x 12 reps (warm up)
10.0kg x 10 reps (wu)
12.5kg x 8 reps (wu)
15.0kg x 5 reps (2 sets) Really struggled on the last two may not have rested enough.

Lateral Raises DB's*

2.5kg x 10 (wu)
5.0kg x 8 (wu)
7.5kg x 5 ( 2 sets)

Front Raises DB's*

2.5kg x 10 (wu)
5.0kg x 8 (wu)
7.5kg x 5 ( 2 sets)

*I did these as a superset

Treadmill (cool down)

5kph
0% incline
5 mins

Greenmachine

28 Jul 2011

Skier
10min
effort level 6
03.7km

Leg press (kg) 40x12, 50x10, 60x8, 70x5, 70x5, 80x20*
*Weigh was too light increase next week

Leg extension 15kgx12, 20kgx10, 25kgx8, 30x5, 30kgx5

Leg Curl 20kgx12, 25kgx10, 30kgx8, 35kgx5, 35kgx5

Total Abdominal 20kgx12, 25kgx10, 30kgx8, 35kgx5, 35kgx5 ?(machine)

Cooldown 5 mins treadmill 5kph

Greenmachine

02 aug 2011

Skier

10min
effort level 6
0.75km

Lat Pull down

20x12, 25x10, 30x8, 35x6, 40x5, 40x5 kgs

Bent over Rows DB'

10x12, 12.5x10, 15x8, 17.5x5 17.5x5 kgs

Bentover Raises DB's

5x12, 7.5x10, 10x8, 12.5x5, 12.5 kg (Last two were sloppy)

Treadmill (Cooldown)

5kph
5 mins

Greenmachine

Back log for 0
3/08/11

Left log in OH place will update monday.

Greenmachine

04/08/11

Cardio bike
20 mins
effort level 6
flat
7.66kph

Was going to longer but between the heat and lack of sleep the night before that was exhausting enough.