I put a power rack in my living room!

[fishpat86]

It's been a long time since I had any kind of gym routine. I have subsequently become a beer bellied weak bellend.

I plan to change this.

I've got my gym equipment from storage and moved it into my 2nd floor (3rd if you're an American) flat. My living room is now 50% power rack! My plan is to start on a 3 day a week push/pull/legs routine and work my way up to a 6 day a week program. I will also be drinking a lot less and hopefully eating better. I might keep a log of alcohol and food in here but this is mainly for recording workouts and hopefully getting some inspiration when times get tough.

Current stats:
5'7
205lbs

Program will be as follows:

Monday: Push
Flat Bench
Incline db
Standing OHP
DB Flyes
CGBP
Dips

Wednesday: Pull
Deadlift
Lat Pulldown
Seated Row
Shrugs
Chin ups
Tricep rope

Friday: Legs
Back squat
SLDL
Quad Curl
Lunges
Front squat

I am aiming to get some cardio in but haven't decided how yet. In an ideal world I would go for a run but can't as it's just me and the kids here. I'm considering either rowing machine or exercise bike.

Routine starts Monday. Tonight I'm getting ****faced and eating alllllll of the curry!

[fishpat86]

If I spend less time on the sofa than I do in the rack then I should be good right?

[fishpat86]

First session back today.

Flat Bench:
Bar x 12
40kg x 10
50kg x 6
50kg x 6
50kg x 6
50kg x 6

OHP:
Bar x 10
25kg x 8
25kg x 8
25kg x 8
25kg x 8

DB Incline:
15kg x 8
15kg x 8
15kg x 8
15kg x 8

DB flyes:
10kg x 8
10kg x 8
10kg x 8
10kg x 8

CGBP/Tricep rope superset
30kg x 8/12.5kg x 8
30kg x 8/12.5kg x 8
30kg x 8/12.5kg x 7


Went easy today. I'm sure in my old age my injury rate will be a lot higher than before so I'll ease into proper weight over the next couple of months.

[fishpat86]

21/08/2023

Deadlift:
45kg x 8
75kg x 6
75kg x 6
75kg x 6
75kg x 6

Lat Pulldown:
20kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Seated Row:
20kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Shrugs/Rear Flys superset:
45kg x 10/5kg x 10
45kg x 10/5kg x 10
45kg x 10/5kg x 10
45kg x 10/5kg x 10

EZ Curls/Tricep Rope superset:
18kg x 10/10kg x 10
18kg x 10/10kg x 10
18kg x 10/10kg x 10

Another light session to get going. I was supposed to do some pullups but I couldn't because I'm fat and weak still.

[fishpat86]

26/08/2023

Back Squat:
Bar x 10
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

SLDL:
45kg x 8
45kg x 8
45kg x 8
45kg x 8

Lunges:
BW x 20
BW x 20
BW x 16
BW x 16

Missed this session on Friday so did it Saturday morning instead. I need to work on my hip and ankle flexibility. Also my first time doing lunges and holy crap they make the legs burn. I did a few with some 12.5kg dumbbells but felt like I was going to fall over sideways so I ditched that and just did them bodyweight to get used to the movement. I'm typing this out on Sunday and my legs are feeling surprisingly done in considering it was a lightweight session!

[fishpat86]

Well last week was a bit of a fail on my part. I did Mondays session then missed the rest of the week. I fell into the old fallacy of "I'll do it tomorrow" but tomorrow never actually comes. Here's last Mondays session and todays session. Tomorrow is pull day and I won't be missing it!

30/08/2023

Flat Bench:
Bar x 10
50kg x 5
60kg x 6
60kg x 6
60kg x 6
60kg x 6

OHP:
Bar x 10
30kg x 8
30kg x 8
30kg x 8
30kg x 7

DB Incline:
15kg x 10
15kg x 10
15kg x 10
15kg x 10

DB Flys:
10kg x 10
10kg x 10
10kg x 10
10kg x 10

CGBP/Tricep Rope superset:
40kg x 10/15kg x 10
40kg x 6/15kg x 6

05/09/2023

Flat Bench:
Bar x 10
40kg x 8
60kg x 8
60kg x 8
60kg x 6
60kg x 4

OHP:
Bar x 10
30kg x 8
30kg x 8
30kg x 8
30kg x 8

DB Incline:
15kg x 10
15kg x 10
15kg x 10
15kg x 10

DB Flys:
10kg x 10
10kg x 10
10kg x 10
10kg x 10

EZ Preacher CurlCGBP superset:
18kg x 12/40kg x 6
18kg x 12/40kg x 6
18kg x 12/40kg x 4

Flat Bench AMRAP:
30kg x 18


In other news I also bought a spin bike so I can work on my terrible cardio condition!

[fishpat86]

06/09/2023

Deadlift:
45kg x 8
75kg x 5
95kg x 4
95kg x 4
95kg x 4
95kg x 4

Seated Row:
20kg x 8
40kg x 10
40kg x 10
40kg x 10
40kg x 10

Lat Pulldown:
40kg x 8
40kg x 8
40kg x 7
40kg x 7

Shrugs:
60kg x 12
60kg x 12
60kg x 12
60kg x 12

Rear Flys:
5kg x 10
5kg x 10
5kg x 10
5kg x 10

09/09/2023

Back Squat:
Bar x 10
50kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

SLDL:
65kg x 6
65kg x 6
65kg x 6
65kg x 6

Lunges:
BW x 16
BW x 16
BW x 16
BW x 16

11/09/2023

Flat Bench:
Bar x 10
50kg x 5
60kg x 8
60kg x 8
60kg x 8
60kg x 6

OHP:
Bar x 10
35kg x 8
35kg x 8
35kg x 8
35kg x 8

DB Incline:
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10

DB Flys:
10kg x 10
10kg x 10
10kg x 10
10kg x 10

[fishpat86]

Tonight was my first session at the planned workout time of 8pm just after the kids go to bed. I tried to be as quiet as possible but re-racking the bar woke my youngest up. I'm not surprised as the rack is just the other side of the wall dividing living room and bedroom. I will have to reassess the timing of my workouts and I can't see them settling whilst I deadlift or squat. Perhaps as soon as I get them back from school/nursery at 5ish pm instead. Does mean I won't get to eat dinner with them though.