Back to the gym after 9 years

Kris_90 · 21 Jul 2017 at 12:57

Chest and Arms Hypertrophy

Dumbbell Press
17.5kg 3/3/3/3/3/3 (speed work)

Incline DB Press
17.5kg 8/8/9

Chest Press
40kg 8/10/10

High Cable Fly
5kg 12/12

Ez Bar Preacher Curls
16kg 12/12/12

DB Curls
7.5kg 12/12

DB Hammer Curls
7.5kg 8/8

Overhead Tricep Extension
10kg 12/12/12

Tricep Pushdowns
20kg 9/9/9

Captains Chair Crunches
BW 10/10/10

Lat Raises
7.5kg 8/8/8
5kg 12

GSVBagpuss · 22 Jul 2017 at 07:48

Holy massive selection of exercises Batman!

Kris_90 · 22 Jul 2017 at 09:37

GSVBagpuss said:
Holy massive selection of exercises Batman!

Ha I thought the same but only 1 min rest times and I did superset a couple of exercises.

I think I'll bump up the exercises with 2 sets to 3 sets.

Kris_90 · 23 Jul 2017 at 10:25

Upper Strength

DB Bench Press
30kg 3/3/3/3
27.5kg 5

Incline DB Bench Press
20kg 7/6/7/6

BOR
62.5kg 5/5/5/5 - not going to increase next week. Form wasn't great on the last reps so I'd like to make sure I can do 5 with good form before increasing the weight.

Strict Press
30kg 3
37.5kg 4/4/4 - I was trying various weights with push press before doing these so exhausted my shoulders a bit.

Ez bar Curls
26kg 7/7/7/7

Tricep Extension ss w/ Lat Raises
28.75kg 8/8/8/8 / 7.5kg 8/8
5kg 12/12

Cable Crunches ss w/ Facepulls
36.25kg 12/12/12/12/12 / 16.25kg 10/10/10/10

Kris_90 · 24 Jul 2017 at 09:28

Lower Strength

Squats (SM)
62.5kg 5/5/5/5/5

Deadlifts
60kg 3
70kg 2
85kg 5/5/5

Snatch Grip RDLs
52.5kg 8/8/8

Leg Press
110kg 12/12/12

Giant set: (no rest)
Standing Calf Raise 65kg 12/12/12/12
Hyperextensions 5kg 8/8/8/8
Lat raises 5kg 12/12/12/12

Kris_90 · 26 Jul 2017 at 09:28

Back and Shoulders

BOR (speed work)
50kg 3/3/3/3/3/3/3 - 1 min rest

Rack Chins
BW 9/9/9

Seated Cable Row
40kg 10/10/10

Lat Pulldown
5 16/16

Close Grip Lat Pulldown
5 13/13

Strict Press
30kg 8/8/7 - 1.5 min rest

Seated Shoulder DB Press -1 min rest
15kg 8/8/6/5

Lat Raises
7.5kg 6
5kg 8/12/12/12

Kris_90 · 27 Jul 2017 at 09:34

Lower Hypertrophy

Front Squats
40kg 10/10/10/10

Bulgarian Split Squats
5kg 10/10/10

Walking DB Lunges
10kg 8/8/8

Leg Press
100kg 15/15/15

Lying Hamstring Curls
32kg 10/10/10

Seated Calves ss w/ hyperextensions
65kg 12/12/12/12 / bw 8/8/8/8

Kris_90 · 28 Jul 2017 at 09:33

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

Kris_90 · 30 Jul 2017 at 09:35

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

Kris_90 · 31 Jul 2017 at 09:12

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

Kris_90 · 1 Aug 2017 at 09:53

Cardio this morning. I ran 5k which I believe is the first time I've ever run that far

Kris_90 · 2 Aug 2017 at 11:26

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

Kris_90 · 4 Aug 2017 at 12:43

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

Kris_90 · 6 Aug 2017 at 09:28

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.

Kris_90 · 7 Aug 2017 at 09:23

Lower Strength

Squats (SM)
70kg 5/5/5/5

Deadlifts
60kg 3
70kg 2
80kg 1
90kg 5/5/5

Snatch Grip RDLs
55kg 8/8/8

Leg Press ss w/ Lat Raises
130kg 12/12/12 / 7.5kg 9/9/9

Standing Calf Raise ss w/ Hyperextensions
85kg 12/12/12/12 / 5kg 9/9/9/9

GSVBagpuss · 7 Aug 2017 at 21:28

Nice choice of RDL grip

Kris_90 · 8 Aug 2017 at 12:44

GSVBagpuss said:
Nice choice of RDL grip

Well I did steal that one off you

Cardio - run another 5k this morning.

Kris_90 · 9 Aug 2017 at 10:46

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

Kris_90 · 10 Aug 2017 at 12:41

Lower Hypertrophy

Front Squats
42.5kg 7/7/7/7

Bulgarian Split Squats
7.5kg 8/8/8

Walking DB Lunges
10kg 9/9/9

Leg Press
110kg 15/15/15

Lying Hamstring Curls
28kg 12/12/12

Seated Calves ss w/ hyperextensions
80kg 10/10/10/10 / 5kg 9/9/9/9

Kris_90 · 11 Aug 2017 at 09:05

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