Back to the gym after 9 years
- Thread starter Kris_90
- Start date
DB Bench Press
32.5kg 4/4/5
27.5kg 7
Incline DB Bench Press
25kg 5/5/6
BOR
65kg 5/5/5/5
Strict Press
30kg 3
42.5kg 3/3/3 - 4 reps wasn't going to happen this morning.
BB Curls ss w/ Lat Raises
30kg 6/6/6 / 7.5kg 10/10/10
Tricep Extension ss w/ Facepulls
31.25kg 10/10/10 / 16.25kg 11/11/11/11
32.5kg 4/4/5
27.5kg 7
Incline DB Bench Press
25kg 5/5/6
BOR
65kg 5/5/5/5
Strict Press
30kg 3
42.5kg 3/3/3 - 4 reps wasn't going to happen this morning.
BB Curls ss w/ Lat Raises
30kg 6/6/6 / 7.5kg 10/10/10
Tricep Extension ss w/ Facepulls
31.25kg 10/10/10 / 16.25kg 11/11/11/11
Lower Strength
Squats (SM)
70kg 5/5/5
Deadlifts
60kg 3
80kg 2
90kg 5/5/5
Snatch Grip RDLs
60kg 9/9/9
Seated Calves ss w/ hyperextensions
102.5kg 8/8/8 / 15kg 7/7/7
I dropped the weight on deadlifts this morning as I'm now feeling a lack of energy from the cut and a crap nights sleep I thought it was best not to push it.
I need to increase carbs.
Squats (SM)
70kg 5/5/5
Deadlifts
60kg 3
80kg 2
90kg 5/5/5
Snatch Grip RDLs
60kg 9/9/9
Seated Calves ss w/ hyperextensions
102.5kg 8/8/8 / 15kg 7/7/7
I dropped the weight on deadlifts this morning as I'm now feeling a lack of energy from the cut and a crap nights sleep I thought it was best not to push it.
I need to increase carbs.
Cardio - Speed Day
4x800m @ 9kph with 300m rests.
I'm upping my cardio to 3 days per week. I'm logging the below so I don't forget
Tuesdays = Speed - I'll be running at set intervals to increase my running speed and subsequently decrease my 5k time.
Thursdays = Light - A nice and slow run, a bit like active recovery.
Saturdays = Distance - Trying to increase the distance.
I'm aiming to do a few park run 5k's by Christmas.
4x800m @ 9kph with 300m rests.
I'm upping my cardio to 3 days per week. I'm logging the below so I don't forget
Tuesdays = Speed - I'll be running at set intervals to increase my running speed and subsequently decrease my 5k time.
Thursdays = Light - A nice and slow run, a bit like active recovery.
Saturdays = Distance - Trying to increase the distance.
I'm aiming to do a few park run 5k's by Christmas.
Chest and Arms Hypertrophy
Incline DB Press
20kg 9/9/9
Dumbbell Press
25kg 7/7/6
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 11/11/11
Overhead Tricep Extension ss w/ Lat Raises
17.5kg 9/9/10 / 7.5kg 10/10/10
Incline DB Press
20kg 9/9/9
Dumbbell Press
25kg 7/7/6
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 11/11/11
Overhead Tricep Extension ss w/ Lat Raises
17.5kg 9/9/10 / 7.5kg 10/10/10
Upper Strength
DB Bench Press
32.5kg 4/4/3
27.5kg 7
Incline DB Bench Press
25kg 5/5/5
BOR
65kg 5/5/5/5
Strict Press
30kg 3
42.5kg 3/3/3
Ez Bar Curls
31kg 7/7/7
Tricep Extension ss w/ Lat Raises
31.25kg 10/10/10 / 11/11/11
Facepulls ss w/ banded pull-aparts
16.25kg 11/11/11/11 / 11/11/11/11
DB Bench Press
32.5kg 4/4/3
27.5kg 7
Incline DB Bench Press
25kg 5/5/5
BOR
65kg 5/5/5/5
Strict Press
30kg 3
42.5kg 3/3/3
Ez Bar Curls
31kg 7/7/7
Tricep Extension ss w/ Lat Raises
31.25kg 10/10/10 / 11/11/11
Facepulls ss w/ banded pull-aparts
16.25kg 11/11/11/11 / 11/11/11/11
The cut is starting to have an effect now. This morning's work was a lot harder than ot should have been.
Chest and Arms Hypertrophy
Incline DB Press
20kg 9/9/9
Dumbbell Press
25kg 7/6/6
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 / 7.5kg 11/11
Overhead Tricep Extension ss w/ Lat Raises
17.5kg 10/10/10 / 7.5kg 10/10/10
Chest and Arms Hypertrophy
Incline DB Press
20kg 9/9/9
Dumbbell Press
25kg 7/6/6
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 / 7.5kg 11/11
Overhead Tricep Extension ss w/ Lat Raises
17.5kg 10/10/10 / 7.5kg 10/10/10
Lower Hypertrophy
Front Squats
45kg 7/7/7
Bulgarian Split Squats
12.5kg 7/7/7
RDLs
65kg 8/8/8
Leg Press
130kg 12/12/12
Hyperextensions ss w/ Standing calves
15kg 8/8/8 / 102.5kg 10/10/10
I dropped the walking db lunges as I'm struggling to recover from doing them & BSS.
Front Squats
45kg 7/7/7
Bulgarian Split Squats
12.5kg 7/7/7
RDLs
65kg 8/8/8
Leg Press
130kg 12/12/12
Hyperextensions ss w/ Standing calves
15kg 8/8/8 / 102.5kg 10/10/10
I dropped the walking db lunges as I'm struggling to recover from doing them & BSS.
Cardio - 5k run.
I'm changing up my program again. I'm switching back to CAP3 that I run a while ago. I'm also going to stay at maintenance calories until I stop gaining strength and only then up my calories.
CAP3 focuses on the compounds with a lot more volume than 3-5x5 and added periodisation. I'm also changing my accessories to focus more on bodyweight exercises i.e. press ups and pull ups.
The new routine is set in three week cycles. I'm planning on doing five cycles then cutting for 12 weeks so that should bring me to the end of April.
I'm changing up my program again. I'm switching back to CAP3 that I run a while ago. I'm also going to stay at maintenance calories until I stop gaining strength and only then up my calories.
CAP3 focuses on the compounds with a lot more volume than 3-5x5 and added periodisation. I'm also changing my accessories to focus more on bodyweight exercises i.e. press ups and pull ups.
The new routine is set in three week cycles. I'm planning on doing five cycles then cutting for 12 weeks so that should bring me to the end of April.
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Week 1 Day 1 - Chest & Biceps
DB Bench
25kg 4/4/4/4
30kg 4/4
32.5kg 4
DB Incline Bench
22.5kg 8 (AMRAP)
17.5kg 13/10/6/6/6/5/5/5 (AMRAP & EMOM)
Cable Flyes
6.25kg 10/10/10
High Cable Flyes
6.25kg 12/12/12
Ez Bar Curls ss w/ Lat Raises
28.5kg 7/7/7 / 7.5kg 12/12/12
Facepulls ss w/ banded pull-aparts
16.25kg 11/11/11/11 / 11/11/11/11
I wanted to do more curls/lat raises but I was dying by that point
Weight: 193.4 lbs
DB Bench
25kg 4/4/4/4
30kg 4/4
32.5kg 4
DB Incline Bench
22.5kg 8 (AMRAP)
17.5kg 13/10/6/6/6/5/5/5 (AMRAP & EMOM)
Cable Flyes
6.25kg 10/10/10
High Cable Flyes
6.25kg 12/12/12
Ez Bar Curls ss w/ Lat Raises
28.5kg 7/7/7 / 7.5kg 12/12/12
Facepulls ss w/ banded pull-aparts
16.25kg 11/11/11/11 / 11/11/11/11
I wanted to do more curls/lat raises but I was dying by that point
Weight: 193.4 lbs
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Week 1 Day 2 - Back and Triceps
Deficit Deadlifts
72.5kg 5/5/5/5
77.5kg 4/4/4/4
82.5kg 4
Seated Cable Rows
55kg 12
50kg 10/9/8/7/7/6/6
Pull ups
3/3/3
Lat Pulldown
8 8/8/8
Overhead Tricep Extensions
15kg 12/12/12
I was supposed to do abs too but I run out of time.
Deficit Deadlifts
72.5kg 5/5/5/5
77.5kg 4/4/4/4
82.5kg 4
Seated Cable Rows
55kg 12
50kg 10/9/8/7/7/6/6
Pull ups
3/3/3
Lat Pulldown
8 8/8/8
Overhead Tricep Extensions
15kg 12/12/12
I was supposed to do abs too but I run out of time.
Week 1 Day 3 - Legs and Shoulders
Squats (SM)
62.5kg 3/3/3/3
70kg 3/3/3
75kg 3
Seated DB OHP
17.5kg 10
15kg 12/9/8/7/6/5/4/4/4
RDLs ss w/ Standing Calves
65kg 9/9/9 / 110kg 8/8/8
Lat Raises
7.5kg 12/12/12/12/12/12
Seated Leg Press
140kg 8/8/8
Squats (SM)
62.5kg 3/3/3/3
70kg 3/3/3
75kg 3
Seated DB OHP
17.5kg 10
15kg 12/9/8/7/6/5/4/4/4
RDLs ss w/ Standing Calves
65kg 9/9/9 / 110kg 8/8/8
Lat Raises
7.5kg 12/12/12/12/12/12
Seated Leg Press
140kg 8/8/8
Week 1 Day 4 - Chest & Biceps
DB Bench
22.5kg 6/6/6/6/6
30kg 5/5
35kg 2 - was supposed to do 32.5kg for 5 but my works gym hasnt got any 32.5kg dbs.
DB Incline Bench
22.5kg 8 (AMRAP)
17.5kg 10/9/7/6/5/5/5/5 (AMRAP & EMOM)
High Cable Flyes
7.5kg 10/10/10
DB Curls ss w/ Lat Raises
12.5kg 8/8/8/8/8 / 7.5kg 12/12/12/12/12
DB Bench
22.5kg 6/6/6/6/6
30kg 5/5
35kg 2 - was supposed to do 32.5kg for 5 but my works gym hasnt got any 32.5kg dbs.
DB Incline Bench
22.5kg 8 (AMRAP)
17.5kg 10/9/7/6/5/5/5/5 (AMRAP & EMOM)
High Cable Flyes
7.5kg 10/10/10
DB Curls ss w/ Lat Raises
12.5kg 8/8/8/8/8 / 7.5kg 12/12/12/12/12
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