Back to the gym after 9 years
- Thread starter Kris_90
- Start date
Chest and Arms Hypertrophy
Dumbbell Press
17.5kg 3/3/3/3/3/3 (speed work)
Incline DB Press
17.5kg 9/10/10
Chest Press
40kg 10/10/9
High Cable Fly
5kg 13/13
Ez Bar Preacher Curls
16kg 13/13/13
DB Curls ss w/ Lat Raises
7.5kg 12/12/12 / 7.5kg 8/8/8
DB Hammer Curls ss w/ Lat Raises
7.5kg 8/8/8 / 5kg 15/12/12
Overhead Tricep Extension ss w/ Lat Raises
12.5kg 12/12/12 / 5kg 8/8/8
Tricep Pushdowns ss w/ crunches below
25kg 8/8/8
Captains Chair Crunches
BW 10/10/10
Dumbbell Press
17.5kg 3/3/3/3/3/3 (speed work)
Incline DB Press
17.5kg 9/10/10
Chest Press
40kg 10/10/9
High Cable Fly
5kg 13/13
Ez Bar Preacher Curls
16kg 13/13/13
DB Curls ss w/ Lat Raises
7.5kg 12/12/12 / 7.5kg 8/8/8
DB Hammer Curls ss w/ Lat Raises
7.5kg 8/8/8 / 5kg 15/12/12
Overhead Tricep Extension ss w/ Lat Raises
12.5kg 12/12/12 / 5kg 8/8/8
Tricep Pushdowns ss w/ crunches below
25kg 8/8/8
Captains Chair Crunches
BW 10/10/10
Upper Strength
DB Bench Press
30kg 4/3/3/3 - I expected to get an extra rep on each set but that wasn't happening.
25kg 7
Incline DB Bench Press
20kg 7/7/7/6
BOR
62.5kg 5/5/5/5
Strict Press
30kg 3
37.5kg 5/5/4 - so close to the 5th rep, plenty of food and sleep and it's mine next week
Ez bar Curls
26kg 8/8/8/8
Tricep Extension ss w/ Lat Raises
28.75kg 9/9/9/9 / 7.5kg 8/8
5kg 12/12
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
DB Bench Press
30kg 4/3/3/3 - I expected to get an extra rep on each set but that wasn't happening.
25kg 7
Incline DB Bench Press
20kg 7/7/7/6
BOR
62.5kg 5/5/5/5
Strict Press
30kg 3
37.5kg 5/5/4 - so close to the 5th rep, plenty of food and sleep and it's mine next week
Ez bar Curls
26kg 8/8/8/8
Tricep Extension ss w/ Lat Raises
28.75kg 9/9/9/9 / 7.5kg 8/8
5kg 12/12
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
Lower Strength
Squats (SM)
70kg 5/5/5/5/4
Deadlifts
60kg 3
70kg 2
80kg 1
87.5kg 5/5/5
Snatch Grip RDLs
52.5kg 8/8/8
Leg Press ss w/ Lat Raises
120kg 12/12/12 / 7.5kg 8/8/8
Standing Calf Raise ss w/ Hyperextensions
72.5kg 12/12/12/12 / 5kg 9/9/9/9
Squats (SM)
70kg 5/5/5/5/4
Deadlifts
60kg 3
70kg 2
80kg 1
87.5kg 5/5/5
Snatch Grip RDLs
52.5kg 8/8/8
Leg Press ss w/ Lat Raises
120kg 12/12/12 / 7.5kg 8/8/8
Standing Calf Raise ss w/ Hyperextensions
72.5kg 12/12/12/12 / 5kg 9/9/9/9
Back and Shoulders
BOR (speed work)
50kg 3/3/3/3/3/3/3 - 1 min rest
Rack Chins
BW 10/10/10
Seated Cable Row
45kg 8/8/8
Lat Pulldown
5 17/17
Close Grip Lat Pulldown
5 15/15
Strict Press
30kg 8/8/8 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 7/5
15kg 8/6
Lat Raises
7.5kg 8/8
5kg 8/12/12
BOR (speed work)
50kg 3/3/3/3/3/3/3 - 1 min rest
Rack Chins
BW 10/10/10
Seated Cable Row
45kg 8/8/8
Lat Pulldown
5 17/17
Close Grip Lat Pulldown
5 15/15
Strict Press
30kg 8/8/8 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 7/5
15kg 8/6
Lat Raises
7.5kg 8/8
5kg 8/12/12
Chest and Arms Hypertrophy
Dumbbell Press
17.5kg 3/3/3/3/3/3 (speed work)
Incline DB Press
17.5kg 10/10/10
Bench Press (sm)
40kg 8/8/8
High Cable Fly
5kg 14/14
Ez Bar Preacher Curls
16kg 14/14/14
DB Curls ss w/ Lat Raises
7.5kg 13/13/13 / 5kg 15/15/15
DB Hammer Curls ss w/ Lat Raises
7.5kg 8/8/8 / 5kg 12/12/12
Overhead Tricep Extension ss w/ Lat Raises
12.5kg 13/13/13 / 5kg 8/8/8
Dumbbell Press
17.5kg 3/3/3/3/3/3 (speed work)
Incline DB Press
17.5kg 10/10/10
Bench Press (sm)
40kg 8/8/8
High Cable Fly
5kg 14/14
Ez Bar Preacher Curls
16kg 14/14/14
DB Curls ss w/ Lat Raises
7.5kg 13/13/13 / 5kg 15/15/15
DB Hammer Curls ss w/ Lat Raises
7.5kg 8/8/8 / 5kg 12/12/12
Overhead Tricep Extension ss w/ Lat Raises
12.5kg 13/13/13 / 5kg 8/8/8
Upper Strength
DB Bench Press
30kg 4/4/4/5
Incline DB Bench Press
20kg 7/7/7/7
BOR
65kg 5/5/5/5 - I'll drop it to 3 reps next week, form was breaking down on the last 1-2 reps.
Strict Press
30kg 3
37.5kg 5/5/5
Ez bar Curls
28.5kg 6/6/6/6
Tricep Extension ss w/ Lat Raises
28.75kg 10/10/10/10 / 7.5kg 8/8/8/8
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
Awesome session, the weights felt easier this week. Sleeps been good and although I'm not tracking my macros too closely I'm eating at maintenance. My water weight is fluctuating so it's hard to say if I've gained any weight but I'm going to stay at these calories until the weights stop progressing.
DB Bench Press
30kg 4/4/4/5
Incline DB Bench Press
20kg 7/7/7/7
BOR
65kg 5/5/5/5 - I'll drop it to 3 reps next week, form was breaking down on the last 1-2 reps.
Strict Press
30kg 3
37.5kg 5/5/5
Ez bar Curls
28.5kg 6/6/6/6
Tricep Extension ss w/ Lat Raises
28.75kg 10/10/10/10 / 7.5kg 8/8/8/8
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
Awesome session, the weights felt easier this week. Sleeps been good and although I'm not tracking my macros too closely I'm eating at maintenance. My water weight is fluctuating so it's hard to say if I've gained any weight but I'm going to stay at these calories until the weights stop progressing.
Well I did steal that one off youNice choice of RDL grip
Cardio - run another 5k this morning.
Back and Shoulders
BOR (speed work)
50kg 3/3/3/3/3/3/3 - 1 min rest
Rack Chins
BW 11/11/11
Seated Cable Row
45kg 9/9/9
Lat Pulldown
5 18/18
Close Grip Lat Pulldown
5 16/16
Strict Press
32.5kg 9/9/8 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 7/5
15kg 8/6
Lat Raises
7.5kg 9/9/9
Reverse pec dec ss w/ Lat Raises
5 10/10/10 / 5kg 12/15/12
BOR (speed work)
50kg 3/3/3/3/3/3/3 - 1 min rest
Rack Chins
BW 11/11/11
Seated Cable Row
45kg 9/9/9
Lat Pulldown
5 18/18
Close Grip Lat Pulldown
5 16/16
Strict Press
32.5kg 9/9/8 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 7/5
15kg 8/6
Lat Raises
7.5kg 9/9/9
Reverse pec dec ss w/ Lat Raises
5 10/10/10 / 5kg 12/15/12
Chest and Arms Hypertrophy
Dumbbell Press
17.5kg 3/3/3/3/3/3 (speed work)
Incline DB Press
17.5kg 11/11/11
Chest Press
45kg 10/10/10/10
Pec Dec
45kg 8/8/8
Ez Bar Curls
21kg 13/13/13
DB Curls ss w/ Lat Raises
7.5kg 13/13/13 / 7.5kg 8/8/8
DB Hammer Curls ss w/ Lat Raises
7.5kg 9/9/9 / 5kg 15/15/15
Overhead Tricep Extension ss w/ Lat Raises
12.5kg 14/14/14 / 5kg 12/12/12
Tricep Pushdowns
26.25kg 12/12/12
Dumbbell Press
17.5kg 3/3/3/3/3/3 (speed work)
Incline DB Press
17.5kg 11/11/11
Chest Press
45kg 10/10/10/10
Pec Dec
45kg 8/8/8
Ez Bar Curls
21kg 13/13/13
DB Curls ss w/ Lat Raises
7.5kg 13/13/13 / 7.5kg 8/8/8
DB Hammer Curls ss w/ Lat Raises
7.5kg 9/9/9 / 5kg 15/15/15
Overhead Tricep Extension ss w/ Lat Raises
12.5kg 14/14/14 / 5kg 12/12/12
Tricep Pushdowns
26.25kg 12/12/12
Upper Strength
DB Bench Press
30kg 5/5/4/4
Incline DB Bench Press
22.5kg 6/6/6/6
BOR
65kg 3/4/4/4
Strict Press
30kg 3
40kg 3/3/4
Ez bar Curls
28.5kg 7/7/7/7
Tricep Extension ss w/ Lat Raises
28.75kg 11/11/11/11 / 7.5kg 9/9/9/9
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
DB Bench Press
30kg 5/5/4/4
Incline DB Bench Press
22.5kg 6/6/6/6
BOR
65kg 3/4/4/4
Strict Press
30kg 3
40kg 3/3/4
Ez bar Curls
28.5kg 7/7/7/7
Tricep Extension ss w/ Lat Raises
28.75kg 11/11/11/11 / 7.5kg 9/9/9/9
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
Lower Strength
Squats (SM)
72.5kg 5/5/5
Deadlifts
60kg 3
80kg 1
92.5kg 5/5/5
Snatch Grip RDLs
55kg 8/8/6
Leg Press ss w/ Lat Raises
140kg 8/8/8 / 7.5kg 10/10/10
Standing Calf Raise ss w/ Hyperextensions
80kg 10/10/10 / 5kg 10/10/10
I had to keep it short this morning but it was a good workout nonetheless.
Squats (SM)
72.5kg 5/5/5
Deadlifts
60kg 3
80kg 1
92.5kg 5/5/5
Snatch Grip RDLs
55kg 8/8/6
Leg Press ss w/ Lat Raises
140kg 8/8/8 / 7.5kg 10/10/10
Standing Calf Raise ss w/ Hyperextensions
80kg 10/10/10 / 5kg 10/10/10
I had to keep it short this morning but it was a good workout nonetheless.
Back and Shoulders
BOR (speed work)
50kg 3/3/3/3/3/3/3 - 1 min rest
Rack Chins
BW 12/12/8
Seated Cable Row
45kg 10/10/10
Lat Pulldown
5 20/20
Close Grip Lat Pulldown
5 17/17
Strict Press
32.5kg 9/9/9 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 7/5
15kg 8/6
Lat Raises
7.5kg 10/10/10
Reverse pec dec ss w/ Lat Raises
5 11/11/11 / 5kg 13/13/13
BOR (speed work)
50kg 3/3/3/3/3/3/3 - 1 min rest
Rack Chins
BW 12/12/8
Seated Cable Row
45kg 10/10/10
Lat Pulldown
5 20/20
Close Grip Lat Pulldown
5 17/17
Strict Press
32.5kg 9/9/9 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 7/5
15kg 8/6
Lat Raises
7.5kg 10/10/10
Reverse pec dec ss w/ Lat Raises
5 11/11/11 / 5kg 13/13/13
Lower Hypertrophy
Front Squats
42.5kg 8/8/8/8
Bulgarian Split Squats
7.5kg 9/9/9
Walking DB Lunges
10kg 10/10/10
Leg Press
120kg 12/12/12
Lying Hamstring Curls
28kg 12/12/12
Seated Calves ss w/ hyperextensions
80kg 11/11/11/11 / 5kg 10/10/10/10
Front Squats
42.5kg 8/8/8/8
Bulgarian Split Squats
7.5kg 9/9/9
Walking DB Lunges
10kg 10/10/10
Leg Press
120kg 12/12/12
Lying Hamstring Curls
28kg 12/12/12
Seated Calves ss w/ hyperextensions
80kg 11/11/11/11 / 5kg 10/10/10/10
Chest and Arms Hypertrophy
Dumbbell Press
17.5kg 3/3/3/3/3/3 (speed work)
Incline DB Press
17.5kg 12/12/12
Bench Press (sm)
40kg 9/9/9
High Cable Fly
5kg 14/14
Ez Bar Preacher Curls
16kg 15/15/15
DB Curls ss w/ Lat Raises
7.5kg 15/15/15 / 7.5kg 10/10/10
DB Hammer Curls ss w/ Lat Raises
7.5kg 9/9/9 / 5kg 15/15/15
Overhead Tricep Extension ss w/ Lat Raises
12.5kg 15/15/15 / 5kg 12/12/12
Dumbbell Press
17.5kg 3/3/3/3/3/3 (speed work)
Incline DB Press
17.5kg 12/12/12
Bench Press (sm)
40kg 9/9/9
High Cable Fly
5kg 14/14
Ez Bar Preacher Curls
16kg 15/15/15
DB Curls ss w/ Lat Raises
7.5kg 15/15/15 / 7.5kg 10/10/10
DB Hammer Curls ss w/ Lat Raises
7.5kg 9/9/9 / 5kg 15/15/15
Overhead Tricep Extension ss w/ Lat Raises
12.5kg 15/15/15 / 5kg 12/12/12
Upper Strength
DB Bench Press
30kg 5/5/5/5
Incline DB Bench Press
22.5kg 7/6/7/7
BOR
65kg 4/4 - too cheaty so dropped the weight
60kg 5/5
Strict Press
30kg 3
40kg 4/4/4
Ez bar Curls
28.5kg 8/8/8/8
Tricep Extension ss w/ Lat Raises
31.25kg 8/8/8/8 / 7.5kg 10/10/10/8
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
DB Bench Press
30kg 5/5/5/5
Incline DB Bench Press
22.5kg 7/6/7/7
BOR
65kg 4/4 - too cheaty so dropped the weight
60kg 5/5
Strict Press
30kg 3
40kg 4/4/4
Ez bar Curls
28.5kg 8/8/8/8
Tricep Extension ss w/ Lat Raises
31.25kg 8/8/8/8 / 7.5kg 10/10/10/8
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
Back and Shoulders
Deadlift
60kg 3
70kg 2
80kg 1
95kg 5/5/3 - grip failed, ill use chalk next time and 100 is there.
BOR (speed work)
50kg 3/3/3/3/3/3/3 - 1 min rest
Seated Cable Row
46.25kg 10/10/10
Lat Pulldown
45kg 12/12/12
Strict Press
32.5kg 8/8/6 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 8/8/8
Lat Raises
7.5kg 10/10/10
Facepulls ss w/ Lat Raises
16.25kg 10/10/10 / 5kg 10/10/10
Deadlift
60kg 3
70kg 2
80kg 1
95kg 5/5/3 - grip failed, ill use chalk next time and 100 is there.
BOR (speed work)
50kg 3/3/3/3/3/3/3 - 1 min rest
Seated Cable Row
46.25kg 10/10/10
Lat Pulldown
45kg 12/12/12
Strict Press
32.5kg 8/8/6 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 8/8/8
Lat Raises
7.5kg 10/10/10
Facepulls ss w/ Lat Raises
16.25kg 10/10/10 / 5kg 10/10/10