Back to the gym after 9 years

[GSVBagpuss]

Well done with the squat PB dude.

+1

 

[Kris_90]

Thanks

W1 D6 - Back, Abs & Triceps

Sumo Deadlifts
50kg 5
60kg 5
70kg 5/5/5/5/5

Bent Over Row
37.5kg 12
32.5kg 10/10/10

Cable Pullovers
18.75kg 9/9/9

Lat Pulldowns
55kg 10/10/10

Tricep Pushdowns
21.75kg 8/8/8

Weighed Cable Crunches ss w/ crunches below
33.75kg 15/15/15

Captains Chair Crunches
BW 15/15/15

First time trying sumo deadlifts today. After the 2nd/3rd working set, they felt better than conventional. I felt I could have gone a fair bit heavier but I'll progress by 2.5kg/5kg per week.

 

[GSVBagpuss]

I switched to them and got major newbies gains past my previous conventional PB. They work for me as my legs are stronger than my back but I do both now to keep even.

 

[Kris_90]

Looking at my program, I get one heavy deadlift day and one hypertrophy day (I've been doing rackpulls). I think I'll still pull conventional for heavy day but switch the rackpulls to sumo for hypertrophy day.

W1 D6 - Shoulders & Legs

Paused Squat
45kg 5/5/5/5
50kg 4/4/4/4
55kg 4

Seated DB Press
17.5kg 8/8/8

Snatch RDLs
50kg 9/9/9

Leg Extensions ss w/ Lat raises
70kg 10/10/10 / 5kg 10/10/10

Hamstring Curls ss w/ Lat raises
52.5kg 10/10/10 / 5kg 10/10/10

Calves ss w/ Facepulls
55kg 15/15/15/15 / 13.75kg 15/15/15/15

 

[Kris_90]

W2 D1 - Chest and Biceps

Bench Press
40kg 5
45kg 5/5/5/5/5

DB Bench
17.5kg 10/10/10

Low Cable Fly
3.75kg 10/10/10

Mid Cable Fly
6.25kg 10/10/10

High Cable Fly
6.25kg 10/10/10

Landmine Press
40kg 10/10/10

BB Curls
21kg 8/8/8/8

Hammer Curls
7.5kg 8/8/8/8

Fancied benching for a change, I still prefer DB bench for chest activation tbh.

 

[Kris_90]

W2 D2 - Back, Abs & Triceps

Sumo Deadlifts
52.5kg 8/8/8/8
57.5kg 6/6
62.5kg 6

One Arm DB Row
17.5kg 10+
12.5kg 12/11/10/9/8 - EMOM

Cable Pullovers
18.75kg 10/10/10

Lat Pulldowns
55kg 10/10/10

Tricep Pushdowns
21.75kg 8/8/8

 

[Kris_90]

W2 D3 - Shoulders & Legs

Squats
40kg 3
50kg 2
55kg 1
60kg 5+ (AMRAP)

OHP
30kg 5/5/5/5/5

Leg Press
140kg 8/8/8

Leg Extensions ss w/ Lat raises
72.5kg 10/10/10 / 5kg 15/15/15

Hamstring Curls ss w/ Lat raises
52.5kg 10/10/10 / 5kg 15/15/15

Calves ss w/ Facepulls
55kg 15/15/15 / 13.75kg 15/15/15

 

[PermaChanged]

Leg Press
140kg 8/8/8

I read this as Log Press and was hella confused!

 

[Kris_90]

I read this as Log Press and was hella confused!

I wish I could log press 140kg

 

[Kris_90]

W2 D4 - Chest and Biceps

Bench Press
37.5kg 5/5/5/5
50kg 4/4/3/3

DB Bench
20kg 8/8/8

Low Cable Fly
3.75kg 11/11/11

Mid Cable Fly
6.25kg 11/11/11

High Cable Fly
6.25kg 11/11/11

Landmine Press
40kg 10/10/10

BB Curls
21kg 9/9/9

Hammer Curls
7.5kg 9/9/9

Cardio: 15 min run on the treadmill

 

[Kris_90]

W2 D5 - Back, Abs & Triceps

Deadlift
67.5kg 6+/4/7+/4
70kg 5+/4
75kg 5+

BB Row
42.5kg 12+
37.5kg 10/8/8/8/7 (EMOM)

Cable Pullovers
18.75kg 11/11/11

Lat Pulldowns
55kg 12/12/12

Tricep Pushdowns
18.75kg 8/8/8

Weighed Cable Crunches
33.25kg 15/15/15

Captains Chair Crunches
BW 15/15/15

I'm happy with that, the BB rows felt awesome and the pullovers and pulldowns afterwards felt awesome - working on that MMC

 

[Kris_90]

W2 D6 - Shoulders & Legs

Paused Squats
40kg 8/8/8/8
45kg 6/6
47.5kg 6+

Seated DB Press
17.5kg 10
15kg 5/5/5

Leg Extensions ss w/ Lat raises
60kg 10/10/10 / 5kg 15/15/15

Calves ss w/ Facepulls
55kg 15/15/15 / 13.75kg 15/15/15

My legs were dead after the paused squats

 

[Kris_90]

W3 D1 - Chest and Biceps

DB Bench Press
25kg 8+

Incline DB Bench
20kg 6/6/6

Low Cable Fly
3.75kg 12/12/12

Mid Cable Fly
6.25kg 12/12/12

High Cable Fly
6.25kg 12/12/12

Landmine Press
40kg 12/12/12

BB Curls
21kg 10/10/10

Hammer Curls
7.5kg 9/9/9

My gym has replaced the one missing 25kg DB so I can get back on my DB bench program

 

[Kris_90]

W3 D2 - Back, Abs & Triceps

Sumo Deadlifts
60kg 6/6/6/6
65kg 5/5
67.5kg 8+

One Arm DB Row
17.5kg 11+
15kg 11/8/8/7 - EMOM

Cable Pullovers
18.75kg 12/12/12

Lat Pulldowns
57.5kg 8/8/8

Tricep Pushdowns
21.75kg 9/9/9

Weighed Cable Crunches ss w/ crunches below
33.75kg 15/15/15

Captains Chair Crunches
BW 15/15/15

 

[Kris_90]

W3 D3 - Shoulders & Legs

Squats
40kg 3
52.5kg 5+/4/5+
57.5kg 4/4+/4
60kg 4+

OHP
32.5kg 5/5/5/5/5

Snatch RDLs ss w/ Leaning Single Arm Lat Raises
50kg 9/9/9 / 7.5kg 8/8/8

Leg Extensions ss w/ Lat raises
60kg 12/12/12 / 5kg 10/10/10 - slow reps concentrating on the squeeze

Standing Calf Raises ss w/ Facepulls
20kg (DB) 10/10/10/10 / 16.25kg 10/10/10

I can't decide whether I prefer training non-fasted. Squats felt awful but I'll put that down to training in the afternoon and on the flipside I could keep the intensity up for longer.

 

[GSVBagpuss]

That is a very decent OHP number against your other lifts

 

[Kris_90]

That is a very decent OHP number against your other lifts

I know my other lifts are poverty

I know the mistakes I made on my couple of months bulking, mainly the training intensity wasn't there. I won't be making that mistake once this cut is over

 

[Kris_90]

W3 D4 - Chest and Biceps

DB Bench Press
15kg 8/8/8/8
20kg 6/6
25kg 6

Incline DB Bench
17.5kg 8/8/8

Low Cable Fly
3.75kg 13/13/13

Mid Cable Fly
6.25kg 13/13/13

High Cable Fly
6.25kg 13/13/13

Landmine Press
35kg 8/8/8

BB Curls
21kg 11/11/11

Hammer Curls
8kg 8/8/8

 

[Kris_90]

W3 D5 - Back, Abs & Triceps

Deadlift
70kg 5+/3/8+/3
75kg 5+/3/5+
80kg 5+

BB Row
40kg 10+
35kg 8/8/9/7 (EMOM)

Cable Pullovers
18.75kg 12/12/12

Lat Pulldowns
57.5kg 10/10/10

Tricep Pushdowns
21.25kg 10/10/10

Weighed Cable Crunches
36.25kg 15/15/15

Captains Chair Crunches
BW 15/15/15

 

[Kris_90]

W1 D1 - Chest and Biceps

DB Bench
20kg 4/4/4/4
25kg 4/4
27.5kg 4+

DB Incline Bench
17.5kg 10+
15kg 10/8/8/8

Low Cable Fly
3.75kg 13/13/13

Mid Cable Fly
6.25kg 13/13/13

High Cable Fly
6.25kg 13/13/13

Landmine Press
35kg 10/10/10

BB Curls
21kg 12/12/12

Hammer Curls
8kg 9/9/9