Back to the gym after 9 years
- Thread starter Kris_90
- Start date
Chest and Arms Hypertrophy
Dumbbell Press
20kg 3/3/3/3/3/3 (speed work)
Incline DB Press
20kg 8/8/8/8
Low Cable Fly
6.25kg 8/8/8
Mid Cable Fly
6.25kg 10/10/10
High Cable Fly
6.25kg 12/12/12
DB Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 11/11/11
DB Hammer Curls ss w/ Lat Raises
7.5kg 10/10/10 / 5kg 15/15/15
Incline Bench DB Curl
7.5kg 8/8/8
Tricep Pushdown
26.25kg 12/12/12
I was getting wrist pain at the top part of the DB curls i.e. when my forearm is pointing upwards but my forearm is still sore from deadlifts on Wednesday so I'm hoping it's just DOMS.
Dumbbell Press
20kg 3/3/3/3/3/3 (speed work)
Incline DB Press
20kg 8/8/8/8
Low Cable Fly
6.25kg 8/8/8
Mid Cable Fly
6.25kg 10/10/10
High Cable Fly
6.25kg 12/12/12
DB Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 11/11/11
DB Hammer Curls ss w/ Lat Raises
7.5kg 10/10/10 / 5kg 15/15/15
Incline Bench DB Curl
7.5kg 8/8/8
Tricep Pushdown
26.25kg 12/12/12
I was getting wrist pain at the top part of the DB curls i.e. when my forearm is pointing upwards but my forearm is still sore from deadlifts on Wednesday so I'm hoping it's just DOMS.
Upper Strength
DB Bench Press
30kg 5
32.5kg 3/3/3/3
Incline DB Bench Press
25kg 5/5/5
BOR
60kg 5/5/5/5
Strict Press
30kg 3
40kg 5/5/5 - felt easy
Ez bar Curls
30kg 6/6 - only two sets as my forearm started hurting
Tricep Extension ss w/ Lat Raises
31.25kg 9/9/9 / 7.5kg 11/11/8
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
I felt a lot stronger today than I have done in previous weeks but I'm guessing it's due to an extra day off. I'm hoping my forearm will hold up for deadlifts tomorrow.
DB Bench Press
30kg 5
32.5kg 3/3/3/3
Incline DB Bench Press
25kg 5/5/5
BOR
60kg 5/5/5/5
Strict Press
30kg 3
40kg 5/5/5 - felt easy
Ez bar Curls
30kg 6/6 - only two sets as my forearm started hurting
Tricep Extension ss w/ Lat Raises
31.25kg 9/9/9 / 7.5kg 11/11/8
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
I felt a lot stronger today than I have done in previous weeks but I'm guessing it's due to an extra day off. I'm hoping my forearm will hold up for deadlifts tomorrow.
Lower Strength
Squats (SM)
72.5kg 5/5/5
65kg 6/6/6
RDLs
55kg 8/8/8
Leg Press ss w/ Lat Raises
130kg 9/9/9 / 7.5kg 12/12/12
Standing Calf Raise ss w/ Hyperextensions
87.5kg 8/8/8 / 5kg 11/11/11
No deadlifts as my forearm is still hurting but hopefully it'll be fine for next week.
Squats (SM)
72.5kg 5/5/5
65kg 6/6/6
RDLs
55kg 8/8/8
Leg Press ss w/ Lat Raises
130kg 9/9/9 / 7.5kg 12/12/12
Standing Calf Raise ss w/ Hyperextensions
87.5kg 8/8/8 / 5kg 11/11/11
No deadlifts as my forearm is still hurting but hopefully it'll be fine for next week.
Back and Shoulders
BOR
50kg 8/8/8
Rack Chins
BW 8/8/8
Seated Cable Row
45kg 11/11/11
Lat Pulldown
6 15/15
Close Grip Lat Pulldown
5 18/18
Strict Press
32.5kg 9/9/9 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 7/6
15kg 8/6
Lat Raises
7.5kg 11/11/11
Rear Delt Raises ss w/ Lat Raises
3kg 8/8/8 / 5kg 13/13/13
I need to add more heavy rowing to this workout as I'm losing strength in my back.
BOR
50kg 8/8/8
Rack Chins
BW 8/8/8
Seated Cable Row
45kg 11/11/11
Lat Pulldown
6 15/15
Close Grip Lat Pulldown
5 18/18
Strict Press
32.5kg 9/9/9 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 7/6
15kg 8/6
Lat Raises
7.5kg 11/11/11
Rear Delt Raises ss w/ Lat Raises
3kg 8/8/8 / 5kg 13/13/13
I need to add more heavy rowing to this workout as I'm losing strength in my back.
Upper Strength
DB Bench Press
32.5kg 4/3/3/3
Incline DB Bench Press
25kg 6/5/5
BOR
60kg 5/5/5/5
Strict Press
30kg 3
42.5kg 3/4/3
DB Curls
10kg 9/9/9/9
Tricep Extension ss w/ Lat Raises
31.25kg 10/10/10/10 / 7.5kg 10/10/10/10
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
DB Bench Press
32.5kg 4/3/3/3
Incline DB Bench Press
25kg 6/5/5
BOR
60kg 5/5/5/5
Strict Press
30kg 3
42.5kg 3/4/3
DB Curls
10kg 9/9/9/9
Tricep Extension ss w/ Lat Raises
31.25kg 10/10/10/10 / 7.5kg 10/10/10/10
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
Chest and Arms Hypertrophy
Dumbbell Press
20kg 5/5/5
Incline DB Press
20kg 9/9/9
Bench Press (sm)
40kg 9/9/9
High Cable Fly
5kg 14/14/14
Ez Bar Preacher Curls
16kg 15/15/15
DB Curls ss w/ Lat Raises
10kg 10/10/10 / 7.5kg 12/12/12
DB Hammer Curls ss w/ Lat Raises
7.5kg 10/10/10 / 5kg 15/15/15
Overhead Tricep Extension
12.5kg 15/15/15
Dumbbell Press
20kg 5/5/5
Incline DB Press
20kg 9/9/9
Bench Press (sm)
40kg 9/9/9
High Cable Fly
5kg 14/14/14
Ez Bar Preacher Curls
16kg 15/15/15
DB Curls ss w/ Lat Raises
10kg 10/10/10 / 7.5kg 12/12/12
DB Hammer Curls ss w/ Lat Raises
7.5kg 10/10/10 / 5kg 15/15/15
Overhead Tricep Extension
12.5kg 15/15/15
Upper Strength
DB Bench Press
32.5kg 4/4/3/2 - pushed too hard for the extra rep in the second set
Incline DB Bench Press
25kg 5/5/5
BOR
60kg 5/5/5/5
Strict Press
30kg 3
42.5kg 4/4/4
Ez bar Curls
28.5kg 8/8/8
Tricep Extension ss w/ Lat Raises
31.25kg 10/10/10 / 5kg 20/20/20
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
DB Bench Press
32.5kg 4/4/3/2 - pushed too hard for the extra rep in the second set
Incline DB Bench Press
25kg 5/5/5
BOR
60kg 5/5/5/5
Strict Press
30kg 3
42.5kg 4/4/4
Ez bar Curls
28.5kg 8/8/8
Tricep Extension ss w/ Lat Raises
31.25kg 10/10/10 / 5kg 20/20/20
Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10
Lower Strength
Squats (SM)
75kg 5/5/5 - need to remember knees out
Deadlifts
60kg 3
80kg 2
97.5kg 5/5/3 - grip went
Snatch Grip RDLs
57.5kg 8/8/7 - grip
Standing Calf Raise
87.5kg 12/12/12
Short session this morning. I need to bring some liquid chalk next week to finally reach 2 plates.
Squats (SM)
75kg 5/5/5 - need to remember knees out
Deadlifts
60kg 3
80kg 2
97.5kg 5/5/3 - grip went
Snatch Grip RDLs
57.5kg 8/8/7 - grip
Standing Calf Raise
87.5kg 12/12/12
Short session this morning. I need to bring some liquid chalk next week to finally reach 2 plates.
Last edited:
Back and Shoulders
BOR
50kg 9/9/9/9
Pull ups
BW 4/3/3
Seated Cable Row
50kg 8/8/8/8
Lat Pulldown
6 16/16
Close Grip Lat Pulldown
5 19/19
Strict Press
32.5kg 9/9/6 P 3 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 6/6
15kg 6/5
Lat Raises
7.5kg 8/8/8
5kg 10
My back felt stronger this week but I don't know what happened to my shoulders.
BOR
50kg 9/9/9/9
Pull ups
BW 4/3/3
Seated Cable Row
50kg 8/8/8/8
Lat Pulldown
6 16/16
Close Grip Lat Pulldown
5 19/19
Strict Press
32.5kg 9/9/6 P 3 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 6/6
15kg 6/5
Lat Raises
7.5kg 8/8/8
5kg 10
My back felt stronger this week but I don't know what happened to my shoulders.
Lower Hypertrophy
Front Squats
42.5kg 8/8/8
Bulgarian Split Squats
10kg 7/7/7
Walking DB Lunges
12.5kg 10/10/10
Leg Press
120kg 13/13/13
Lying Hamstring Curls
28kg 12/12/12
Seated Calves ss w/ hyperextensions
87.5kg 11/11/11 / 10kg 8/8/8
That was hard but awesome too
Front Squats
42.5kg 8/8/8
Bulgarian Split Squats
10kg 7/7/7
Walking DB Lunges
12.5kg 10/10/10
Leg Press
120kg 13/13/13
Lying Hamstring Curls
28kg 12/12/12
Seated Calves ss w/ hyperextensions
87.5kg 11/11/11 / 10kg 8/8/8
That was hard but awesome too
Chest and Arms Hypertrophy
Dumbbell Press
25kg 5/5/5
Incline DB Press
20kg 10/9/9
Bench Press (sm)
50kg 8/8/8
High Cable Fly
7.5kg 8/8
5kg 10
DB Curls ss w/ Lat Raises
10kg 11/11/11 / 7.5kg 12/12/12
DB Hammer Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 8/8/8
Ez Bar Preacher Curls
16kg 12/12
21kg 8
Overhead Tricep Extension
15kg 10/10/10
Cardio - incline treadmill walking for 25 mins
Dumbbell Press
25kg 5/5/5
Incline DB Press
20kg 10/9/9
Bench Press (sm)
50kg 8/8/8
High Cable Fly
7.5kg 8/8
5kg 10
DB Curls ss w/ Lat Raises
10kg 11/11/11 / 7.5kg 12/12/12
DB Hammer Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 8/8/8
Ez Bar Preacher Curls
16kg 12/12
21kg 8
Overhead Tricep Extension
15kg 10/10/10
Cardio - incline treadmill walking for 25 mins
Upper Strength
DB Bench Press
32.5kg 4/4/3
27.5kg 7
Incline DB Bench Press
25kg 5/5/5
BOR
60kg 5/5/6/6
Strict Press
30kg 3
42.5kg 3/3/3 - I was lacking energy before I started these, I'm surprised I got 3 reps tbh
Ez bar Curls ss w/ Facepulls
28.5kg 9/8/8 / 16.25kg 10/10/10/10
Tricep Extension ss w/ Lat Raises
31.25kg 10/10/10 / 5kg 20/20/20
DB Bench Press
32.5kg 4/4/3
27.5kg 7
Incline DB Bench Press
25kg 5/5/5
BOR
60kg 5/5/6/6
Strict Press
30kg 3
42.5kg 3/3/3 - I was lacking energy before I started these, I'm surprised I got 3 reps tbh
Ez bar Curls ss w/ Facepulls
28.5kg 9/8/8 / 16.25kg 10/10/10/10
Tricep Extension ss w/ Lat Raises
31.25kg 10/10/10 / 5kg 20/20/20
Back and Shoulders
BOR
50kg 10/10/10/10
Pull ups
BW 4/4/4
Seated Cable Row
50kg 9/9/9/9
Lat Pulldown
6 17/17
Close Grip Lat Pulldown
5 20/20
Strict Press
32.5kg 9/9/8 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 6/6
15kg 6/6
Lat Raises
7.5kg 12/12/12
BOR
50kg 10/10/10/10
Pull ups
BW 4/4/4
Seated Cable Row
50kg 9/9/9/9
Lat Pulldown
6 17/17
Close Grip Lat Pulldown
5 20/20
Strict Press
32.5kg 9/9/8 - 1 min rest
Seated Shoulder DB Press -1 min rest
17.5kg 6/6
15kg 6/6
Lat Raises
7.5kg 12/12/12
Chest and Arms Hypertrophy
Dumbbell Press
25kg 6/6/6
Incline DB Press
20kg 10/8/6 - dont know what happened
Pressups
8/8/8
High Cable Fly
7.5kg 9/9/9
5kg 10
DB Curls ss w/ Lat Raises
10kg 12/12/12 / 7.5kg 12/12/12
DB Hammer Curls ss w/ Lat Raises
10kg 9/9/9 / 7.5kg 8/8/8
Ez Bar Preacher Curls ss w/ Lat Raises
21kg 8/8 / 7.5kg 8/8/8
Overhead Tricep Extension
15kg 11/11/11
Dumbbell Press
25kg 6/6/6
Incline DB Press
20kg 10/8/6 - dont know what happened
Pressups
8/8/8
High Cable Fly
7.5kg 9/9/9
5kg 10
DB Curls ss w/ Lat Raises
10kg 12/12/12 / 7.5kg 12/12/12
DB Hammer Curls ss w/ Lat Raises
10kg 9/9/9 / 7.5kg 8/8/8
Ez Bar Preacher Curls ss w/ Lat Raises
21kg 8/8 / 7.5kg 8/8/8
Overhead Tricep Extension
15kg 11/11/11