Back to the gym after 9 years

Kris_90 · 11 Sep 2016 at 11:44

Push B

DB Shoulder Press
10kg 8
20kg 5/5/5/5/5

Dumbbell Press
15kg 5
20kg 9/8/8/8

Decline Dumbbell Press
15kg 12/12/12

Low Cable Fly
6.25kg 9/9/9

Mid Cable Fly
6.25kg 13/12/12

High Cable Fly
6.25kg 13/13/13

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 8/8/8 / 5kg 20/17/17

Overhead Triceps Extensions ss w/ Lateral Raises
15kg 12/12/12 / 5kg 15/15/15

Captains Chair Crunches
BW 12/12/12

Kris_90 · 15 Sep 2016 at 12:39

Pull B

Deadlifts
Bar 8/8 - RDL
50kg 5
60kg 5/5/7

Pullups
BW 6/5/4/4

DB Shrugs
20kg 10/10/10

Lat Pulldown
65kg 8/8/8

Seated Cable Rows
18.75kg 8
36.25kg 17/17/17

Face Pulls
11.25kg 20/20/20/20

Hammer Curls
10kg 10/10/10/8

Cable Curls
13.75kg 21s/21s/21s

Captains Chair Crunches
BW 10/10/10

Kris_90 · 16 Sep 2016 at 13:41

Push A

DB Press
10kg 8
15kg 5
25kg 6/5/5/5/5/5

Seated DB Shoulder Press
10kg 5
15kg 8/8/7/7

Incline DB Press
15kg 10/8/7/7

Low Cable Fly
6.25kg 10/10/10

Mid Cable Fly
6.25kg 14/14/14

High Cable Fly
6.25kg 14/14/14

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 9/9/9 / 5kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
17.5kg 8/8/8 / 5kg 20/17/10

Kris_90 · 17 Sep 2016 at 11:01

Legs A

RDLs
Bar 8/8
40kg 5
50kg 3
55kg 1
60kg 8/8/8

Leg Press
65kg 8
95kg 12/12/12/12

Leg extensions
50kg 12/12/12

Leg curls
40kg 12/12/12

DB Walking Lunges
17.5kg 13/13/13

Calf Raises
Bar - 8
45kg 12/12/12/12/12

Weighed Crunches
36.25kg 15/15/15

Kris_90 · 18 Sep 2016 at 10:02

Push B

DB Shoulder Press
10kg 8
15kg 5
20kg 5/5/5/5/4 - I tried 22kg to start with but that wasn't happening

Dumbbell Press
15kg 5
20kg 9/8/8/8

Decline Dumbbell Press
17.5kg 10/12/12

Low Cable Fly
6.25kg 10/10/10

Mid Cable Fly
6.25kg 15/15/15

High Cable Fly
6.25kg 15/15/15

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 10/10/10 / 5kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
15kg 12/12/12 / 5kg 15/15/15

My lower back was a little bit sore during the workout but it hasn't hurt for a while. I'll trying planking later on and see how that goes.

If it holds up I'll start on the road to strengthen my squat

The plan is:

- Continuing to focus on glute exercises. RDLs are progressing nicely but I'll also be adding good mornings to leg day and see how that goes.

- Strengthen my core. I'll start by planking almost everyday, building up to side planks.

- Finally I'll be focusing on my hamstring and hip flexor flexibility. I'll be doing Limber 11 almost everyday as that's worked for me in the past.

Kris_90 · 19 Sep 2016 at 12:43

Pull B

Deadlifts
Bar 8/8 - RDL
50kg 5
65kg 5/5/5

Pullups
BW 5/5/4/4

DB Shrugs
20kg 11/11/11

Lat Pulldown
65kg 12/12/10

Seated Cable Rows
18.75kg 8
36.25kg 18/18/18

Face Pulls
11.25kg 20/20/20/20

Hammer Curls
10kg 10/10/10/10

Dumbbell Curls
10kg 10/10/10/10

Captains Chair Crunches
BW 10/10/10

65kg deadlift felt heavy this morning, it's flown up in the past - my lack of sleep is showing.

Kris_90 · 21 Sep 2016 at 12:38

Legs B

Good Mornings
Bar 4 - the bar kept digging into my spine so I stopped.

RDLs
Bar 8/8
40kg 5
50kg 3
55kg 1
62.5kg 8/8/8

Leg Press
65kg 8
100kg 12/12/12
80kg 12

Leg extensions
55kg 12/12/12

Leg curls
45kg 12/12/12

Calf Raises
45kg 12/12/12/12/12

Weighed Crunches ss w/ Captains Chair Crunches
36.25kg 15/15/15 / BW 10/10/10

Kris_90 · 21 Sep 2016 at 18:14

GSVBagpuss said:
I get that if my grip is too wide which probably reduces my trap shelf size.

Ah I tried different bar placements but didn't think about changing my grip - thanks I'll try again on Saturday

Kris_90 · 22 Sep 2016 at 12:50

Push A

DB Press
10kg 8
15kg 5
27.5kg 5/3
25kg 5/4/4

Seated DB Shoulder Press
10kg 5
15kg 10/8/7

Incline DB Press
15kg 10/8/7/7

Pec Dec
35kg 8
57.5kg 12/12/12

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 11/11/11 / 5kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
17.5kg 9/9/9 / 5kg 15/15/15

Kris_90 · 24 Sep 2016 at 10:58

I couldn't go to the gym yesterday so I did the majority of yesterday's workout today.

Pull/Legs A

BOR
Bar 8
40kg 5
45kg 3
50kg 1
55kg 5/5/5/5/9

Pullups
BW 4/4/4/4

DB Shrugs
20kg 10/10/12

Face pulls
13.75kg 15/15/15/15

Hammer Curls
10kg 12/10/10/10

Incline Dumbbell Curls
7.5kg 8/8/8/8

Good Mornings
Bar 8
30kg - 4 - again same problem, I tried a very narrow grip but I don't think my rear delts are big enough.

RDLs
Bar 8
40kg 5
50kg 3
60kg 1
65kg 8/8/6 - my grip gave out

Leg Press
65kg 8
105kg 12/12/12/12

Leg extensions
57.5kg 12/12/12

Leg curls
47.5kg 12/12/12

DB Walking Lunges
17.5kg 13/13

Calf Raises
45kg 12/12/12/

Kris_90 · 25 Sep 2016 at 10:01

Push B

OHP
Bar 8
30kg 6/5/5/5/7 - my lower back felt tight so I didn't push too hard, I'll probably go back to DB for next week.

Dumbbell Press
15kg 5
20kg 12/10/12

Decline Dumbbell Press
17.5kg 12/12/12

Low Cable Fly
6.25kg 11/11/11

Mid Cable Fly
6.25kg 16/16/16

High Cable Fly
6.25kg 16/16/16

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 12/12/12 / 5kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
17.5kg 10/10/10 / 5kg 15/15/15

Finished with a 15 minute run on the treadmill.

Kris_90 · 26 Sep 2016 at 13:17

Pull B

Deadlifts
Bar 8 - RDL
50kg 5
65kg 3
70kg 5/5/5

Pullups
BW 5/4/5/4

DB Shrugs
20kg 12/12/12

Lat Pulldown
65kg 10/10/10

Seated Cable Rows
18.75kg 8
38.75kg 12/12/12

Face Pulls
13.75kg 15/15/15/15

Hammer Curls
10kg 10/10/10/10

Dumbbell Curls
10kg 10/10/10/10

Kris_90 · 29 Sep 2016 at 15:15

Push A

DB Press
10kg 8
15kg 5
25kg 5/5/5/4/4/3

Seated DB Shoulder Press
10kg 5
15kg 10/10/10

Incline DB Press
15kg 12/12/10

Pec Dec
35kg 8
57.5kg 8/8/8

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 12/12/12 / 5kg 20/20/20

I've only had about 6 hours sleep per night over the last couple of days. I really felt it this morning. I was hoping to get 3 sets at 27.5kg dbs but 25kg felt really heavy

Kris_90 · 30 Sep 2016 at 12:25

Pull A

BOR
Bar 8
40kg 5
45kg 3
52.5kg 2
57.5kg 5/5/5/5/6

Pullups
BW 4/4/4/3

DB Shrugs
22.5kg 9/9/9

Lat Pulldown
45kg 5
65kg 12/12/11

Seated Cable Rows
38.75kg 14/14/14

Face Pulls
13.75kg 16/16/16/16

Hammer Curls
10kg 11/11/11/11

Dumbbell Curls
10kg 10/10/10/10

Captains Chair Crunches
BW 10/10/10/10

Kris_90 · 1 Oct 2016 at 11:36

Legs A

RDLs
Bar 8
40kg 5
50kg 3
60kg 1
65kg 8/8/9

Leg Press
65kg 8
110kg 12/12/12/12

Leg extensions
60kg 12/12/12

Leg curls
45kg 12/12/12

DB Calf Raises
45kg 12/12/12/12/12

Weighed Cable Crunches
36.25kg 15/16/15/15

Kris_90 · 2 Oct 2016 at 09:53

Push B

DB Shoulder Press
10kg 8
15kg 5
20kg 5/5/5/5/5

Dumbbell Press
10kg 8
15kg 5
22.5kg 8/8/7

Chest Dips
BW 4/4/4

Decline Dumbbell Press
20kg 10/10/8

Low Cable Fly
6.25kg 12/12/12

Mid Cable Fly
6.25kg 17/17/17

High Cable Fly
6.25kg 17/17/17

Triceps Pushdowns ss w/ Lateral Raises
28.75kg 12/12/12 / 5kg 20/20/20

Overhead Triceps Extensions ss w/ Lateral Raises
17.5kg 9/9/9 / 5kg 15/15/15

Finished with 15 mins on the treadmill.

I'm not sure about the dips, I was leaning forward and my head was down but my collar bone didn't like it. I'll give them another go next week.

Kris_90 · 3 Oct 2016 at 12:59

Pull B

Deadlifts
Bar 8 - RDL
50kg 5
65kg 3
70kg 1
75kg 5/5/5

Pullups
BW 5/5/4/3

DB Shrugs
22.5kg 10/10/10

Lat Pulldown
67.5kg 8/10/10

Seated Cable Rows
18.75kg 8
38.75kg 15/15/15

Face Pulls
13.75kg 17/17/17/17

Hammer Curls
10kg 11/11/11/11

Dumbbell Curls
10kg 11/11/11/11

Captains Chair Crunches
BW 10/10/10/10

I tried a narrower stance for deadlifts today, it allowed my hands to grip the bar at shoulder width. It resulted in my back/core etc feeling really tight (in a good way)

Kris_90 · 4 Oct 2016 at 11:54

Legs B

RDLs
Bar 8
40kg 5
47.5kg 3
55kg 1
60kg 8/8/8

Leg Press
65kg 8
115kg 12/12/12/12

Leg extensions
62.5kg 12/12/12

Leg curls
47.5kg 10/10/10

DB Calf Raises
45kg 12/12/12/12/12

Weighed Cable Crunches
36.25kg 15/15/15/15/15

Kris_90 · 6 Oct 2016 at 09:31

Push A

DB Press
10kg 8
15kg 5
27.5kg 5/4
25kg 5/5/5/

Seated DB Shoulder Press
10kg 5
15kg 8/8/8

Incline DB Press
15kg 12/12/12

High Cable Fly
8.75kg 14/12/10

Triceps Pushdowns ss w/ Lateral Raises
31.25kg 8/8/8 / 6kg 15/15/15

Overhead Triceps Extensions ss w/ Lateral Raises
17.5kg 10/10/10 / 6kg 10/10/10

Kris_90 · 6 Oct 2016 at 19:13

I forgot to mention this morning I had to rush to Uni (same tomorrow) so I couldn't grind out a few triples with the 27.5kg dbs. I'll add more volume to chest on Sunday.

Also the pec dec machine was being used so I did some high cable flyes instead. The chest pump I get from them is awesome