Back to the gym after 9 years

Upper Strength

DB Bench Press
32.5kg 4/4/3
27.5kg 7

Incline DB Bench Press
25kg 5/5/5

BOR
60kg 6/6/6/6

Strict Press
30kg 3
42.5kg 4/3/3

DB Curls ss w/ Facepulls
12.5kg 6/6/6/8 / 16.25kg 10/10/10/10

Tricep Extension ss w/ Lat Raises
31.25kg 10/10/10 / 7.5kg 10/10/10
 
Lower Strength

Deadlifts
60kg 5
80kg 3
90kg 1
100kg 5/5/5 - used liquid chalk :D finally 2 plates :D

Squats (SM)
70kg 5/5/5 - (remember knees out)

Snatch Grip RDLs
60kg 8/8/8

Standing Calf Raise
95kg 10/10/10

Awesome session. I finally hit 2 plates for deadlifts and I realised why my squat is so weak. I'm not breaking at the knees and hips at the same time, also my knees are not tracking over my feet properly.

My first set of squats was aweful. I concentrated on tracking my knees over my toes and it felt so much easier. I think I'll stay on 70kg for a bit to practice this.
 
Back and Shoulders

BOR
50kg 11/11/11/11

Pull ups
BW 4/4/5

Seated Cable Row
50kg 10/10/10/9

Lat Pulldown
6 18/18

Close Grip Lat Pulldown
6 15/15

Strict Press
32.5kg 9/9/8

Seated Shoulder DB Press -1 min rest
17.5kg 6/6
15kg 7/7

Lat Raises
7.5kg 13/13/13
 
Chest and Arms Hypertrophy

Dumbbell Press
25kg 7/6/6

Incline DB Press
20kg 10/8/8

Pressups
8/8/8

High Cable Fly
7.5kg 9/9/9

DB Curls ss w/ Lat Raises
12.5kg 8/8/8 / 7.5kg 12/12/12

DB Hammer Curls ss w/ Lat Raises
10kg 10/10/10 / 7.5kg 8/8/8

Overhead Tricep Extension ss w/ Lat Raises
15kg 11/11/11 / 7.5kg 8/8/8

Cardio - 10 minute of sprints
 
Lower Hypertrophy

Front Squats
45kg 7/7/7

Bulgarian Split Squats
12.5kg 6/6/6

Walking DB Lunges
15kg 9/9/7

Leg Press
130kg 10/10/10

Lying Hamstring Curls
28kg 12/12/8

Seated Calves ss w/ hyperextensions
95kg 10/10/10 / 10kg 10/10/10
 
TallPaul1878 said:
Practice squats at home by putting your toes up against the skirting board and your hands over your head touching the wall, then slowly lower yourself down into a squat, the wall will stop your knees from over extending. It's just to help muscle memory, keeping that shape let's you drive up through your legs and make sure your core is stable and you aren't hunching your back.

I've always struggled with squats and I don't get it, my deadlift was really good last year and I was closing in on 200kg before I got injured.
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I'll give it a go cheers. I used to have problems with my core collapsing but front squats have helped with that.
 
Trusty said:
You've had 1 day off since 10th of September, watch the overtraining, you won't know it's there until it hits you.

Also, good job, smashing it. Consistency is the key, getting out to train even if you're not feeling it
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I'm still increasing reps and I feel fine. I'll have a day off if I need it but I'm really enjoying the gym at the moment :).

I get what your saying tho thanks mate.
 
Ironically after posting that, I had a day off yesterday :D I had a bit of a cheat day and ate loads of carbs. The workout this morning felt awesome :D

Upper Strength

DB Bench Press
32.5kg 4/4/4
27.5kg 7

Incline DB Bench Press
25kg 5/5/5

BOR
62.5kg 5/5/5/5

Strict Press
30kg 3
42.5kg 4/4/4

BB Curls ss w/ Facepulls
30kg 6/6/6 / 16.25kg 10/10/10/10

Tricep Extension ss w/ Lat Raises
31.25kg 10/10/10 / 7.5kg 10/10/10
 
Lower Strength

Squats (SM)
70kg 5/5/5

Deadlifts
60kg 3
80kg 2
90kg 1
102.5kg 5/5/5

Snatch Grip RDLs
60kg 9/9/9

Seated Calves ss w/ hyperextensions
102.5kg 8/8/8 / 15kg 7/7/7
 
Trusty said:
Yeah? Nice. I had a cheat day yesterday as well, loads of Ben & Jerry's :p Gonna do some yoga and a decent paced 5 mile run today :)

Nice increase's on your weights from a few days ago. Do you mix it up between 5x5 and 15x3 routines? I feel the age old advice of doing 15 reps per set with a lighter weight has been lost a bit, it's dam good though. Next round of doing your body parts, drop the weight by 35%/25% and do high high rep sets >15

Schwarzenegger in Pumping Iron swore by that for doing legs, after a while, he never did low rep sets for legs again, only ever above 12. Don't do it for deadlifts though. It's a decent documentary if you've never seen it btw, some useful info in it
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Sorry only just noticed your post.

I have 2 strength days focusing on heavier weights between 3-5 rep range. I also have 3 hypertrophy days with reps varying per exercise. It's working for me at the moment.

Im doing a mini cut for the next 4-6 weeks. After this I need my legs to grow so I will change what I'm doing but I'm not sure to what yet. I may try 15+ reps although for squats that sounds horrible :o I'll up the volume regardless.
 
Back and Shoulders

BOR
50kg 12/12/12

Pull ups
BW 4/4/5

Seated Cable Row
50kg 10/10/10

Lat Pulldown
8 8/8/8

Strict Press
32.5kg 9/9/8

Seated Shoulder DB Press -1 min rest
17.5kg 6/6
15kg 7/7

Lat Raises
7.5kg 13/13/13
5kg 22
 
Chest and Arms Hypertrophy

Dumbbell Press
25kg 7/6/6

Incline DB Press
20kg 10/8/6

Pressups
8/8/8

High Cable Fly
7.5kg 9/9/9

DB Curls ss w/ Lat Raises
12.5kg 8/8/8 / 7.5kg 12/12/12

DB Hammer Curls ss w/ Lat Raises
10kg 10/10/10 / 7.5kg 10/10/10

Overhead Tricep Extension ss w/ Lat Raises
15kg 12/12/12 / 7.5kg 8/8/8
 
Rids said:
Christ, thats a lot of Lat Raises!

I would be dying.
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I need my shoulders to grow. I'm only doing 16 sets of lat raises per week but I need to do 20. When I finish my mini-cut I'll be adding them to my leg days.

My shoulders do look slightly bigger since I've increased my lat raise volume though :D
 
I didn't train legs yesterday. I've had a ridiculously busy week, sleeps been terrible, my diets been terrible so I did some cardio instead so I could have a day off today.

Cardio - 5.5km run.
 
Upper Strength

DB Bench Press
30kg 6/6/5

Incline DB Bench Press
25kg 5/5/5

BOR
62.5kg 5/5/5/5

Strict Press
30kg 3
42.5kg 4/4/4

BB Curls ss w/ Lat Raises
31kg 6/6/6 / 7.5kg 10/10/10

Tricep Extension ss w/ Lat Raises
30kg 10/10/10 / 7.5kg 10/10/10
 
Back and Shoulders

BOR
52.5kg 8/8/8/8

Pull ups
BW 4/4/5

Seated Cable Row
55kg 7/7/7/7

Lat Pulldown
8 8/8/8/8

Strict Press
32.5kg 9/9/8

Seated Shoulder DB Press -1 min rest
17.5kg 6/6
15kg 7/9

Lat Raises
7.5kg 14/14/14
 
Chest and Arms Hypertrophy

Dumbbell Press
25kg 7/7/6

Incline DB Press
20kg 9/8/7

Pressups
8/8/8

High Cable Fly
7.5kg 9/9/9

DB Curls ss w/ Lat Raises
12.5kg 8/8/8 / 7.5kg 12/12/12

DB Hammer Curls ss w/ Lat Raises
10kg 10/10/10 / 7.5kg 11/11/11

Overhead Tricep Extension ss w/ Lat Raises
17.5kg 8/8/8 / 7.5kg 10/10/10

Cardio -25 mins incline walking
 
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