Back to the gym after 9 years

Week 1 Day 5 - Back and Triceps

Deadlifts
60kg 5
80kg 2
90kg 1
100kg 1
107.5kg 5 -should have pushed a bit harder, I probably could have done 2 more.

BOR
52.5kg 12
45kg 10/10/10

Pull ups
4/4/3

Lat Pulldown
8 8/8/8/8/8

Tricep Extensions
30kg 10/10/10

Overhead Tricep Extensions
15kg 12/12/12
 
Week 2 Day 1 - Chest & Biceps

DB Bench
27.5kg 3/3/3/3
30kg 3
32.5kg 3/3
35kg 3 - PB :D

DB Incline Bench
22.5kg 9
17.5kg 14/9/6/6/6/5/5 (AMRAP & EMOM)

Cable Flyes
6.25kg 13/13/13

High Cable Flyes
6.25kg 13/13/13

BB Curls ss w/ Lat Raises
30kg 6/6/6 / 7.5kg 12/12/12

Facepulls ss w/ banded pull-aparts
21.25kg 8/8 / 11/11
18.75 8/8 / 11/11

Weight - 192.0 lbs
 
Week 2 Day 2 - Back and Triceps

Deficit Deadlifts
60kg 8/8/8/8
65kg 6/6
70kg 6

Seated Cable Rows
50kg 15
45kg 14/10/8/7/7/6/6

Pull ups
3/3/3

Single Arm Lat Pulldown
3 10/10/10

Lat Pulldown
8 8/8/8
7 10

Tricep Extensions
25kg 12/12/12

I couldn't feel my lats at all this morning. I don't think I'll be doing the single arm lat pulldowns again.
 
Week 2 Day 3 - Shoulders

Strict Press
40kg 8
35kg 8/6/5/5/5/4/4 (AMRAP EMOM)

Seated DB OHP
15kg 12/10/10

Lat Raises
7.5kg 12/12/12/12/12
5kg 10

I should have trained legs also but I hurty.knee running on Saturday so I'm resting it.
 
Week 2 Day 4 - Chest & Biceps

DB Bench
25kg 5/5/5/5
30kg 4/4/4/4
35kg 2

DB Incline Bench
22.5kg 8
20kg 6/6/6

High Cable Flyes
7.5kg 11/11/11

DB Curls ss w/ Lat Raises
12.5kg 9/9/9/9/9 / 7.5kg 13/13/13/13/13
 
Week 2 Day 5 - Back and Triceps

Deadlifts
60kg 3
80kg 2
92.5kg 4/4/4/4
95kg 4/4
100kg 4

BOR
57.5kg 12
52.5kg 11/8/7/7/6/5

Lat Pulldown
8 8/8/8
7 10/10

Tricep Extensions
30kg 10/10/10
 
Week 2 Day 6 - Legs and Shoulders

Front Squat
40kg 5/5/5/5
42.5kg 4/4/4/4
47.5kg 4

Strict Press
37.5kg 8
35kg 5/5/5

RDLs ss w/ Lat Raises
65kg 8/8/8 / 7.5kg 12/12/12

Lying Hamstring Curls ss w/ Lat Raises
28kg 8/8/8 / 10kg 8/8/8
 
Week 3 Day 1 - Chest & Biceps

DB Bench
32.5kg 5 (AMRAP) - was expecting 6 but I'll take it.

DB Incline Bench
20kg 11
15kg 12/11/10/9/8/8/7 (AMRAP & EMOM)

Cable Flyes
6.25kg 14/14/14

High Cable Flyes
6.25kg 14/14/14

DB Curls ss w/ Lat Raises
15kg 6/6/6/6 / 7.5kg 12/12/12/12

Facepulls ss w/ banded pull-aparts
18.75 11/11/11/11 / 11/11/11/11
 
Week 3 Day 2 - Back and Triceps

Deficit Deadlifts
67.5kg 6/6/6/6
72.5kg 5/5
75kg 5

Seated Cable Rows
55kg 12
50kg 11/10/9/8/8/7/7

Pull ups
3/3/3

Lat Pulldown
7 10/10/10

Tricep Extensions
25kg 12/12/12

Tricep Overhead Extensions
15kg 12/12/12
 
Week 3 Day 3 - Legs and Shoulders

Squats (SM)
62.5kg 4/4/4
67.5kg 4/4/4
72.5kg 6

Seated DB OHP
17.5kg 12
12.5kg 12/12/10/9/9/8

RDLs ss w/ Standing Calves
67.5kg 8/8/8 / 110kg 11/11/11

Lat Raises
7.5kg 13/13/13/13/13

Seated Leg Press
140kg 11/11/11
 
Week 3 Day 4 - Chest & Biceps

DB Bench
20kg 8/8/8/8
25kg 6/6
30kg 6

DB Incline Bench
22.5kg 5
17.5kg 9/6/5/4 - different bench and the angle was much higher than normal so it's not really comparable to my other weeks.

High Cable Flyes
7.5kg 12/12/12

DB Curls ss w/ Lat Raises
12.5kg 9/9/9/9/9 / 7.5kg 13/13/13/13/13
 
Week 3 Day 5 - Back and Triceps

Deadlifts
60kg 3
80kg 2
95kg 3/3/3/3
100kg 3/3/3
105kg 5 (AMRAP)

BOR
55kg 12
50kg 10/9/8/6/5/5/4

Lat Pulldown
8 9/9/9

Overhead Tricep Extensions
15kg 13/13/13
 
Week 3 Day 6 - Legs and Shoulders

Front Squat
35kg 6/6/6/6/6
40kg 5/5
45kg 8 (AMRAP)

Strict Press
37.5kg 7
32.5kg 8/8/7

RDLs ss w/ Lat Raises
67.5kg 8/8/8 / 7.5kg 13/13/13

Standing Calves
110kg 10/10/10

I cut the workout short this morning as I really lacked energy. It's the last day of the 3 week training cycle and after 8 sets of deadlifts yesterday, I suppose it's expected.

Plenty of food and rest and I'll start again on Sunday :D
 
Cardio

3.5k run - a quick run, nothing to strenuous :)

I weighed in at 194 lbs this morning. That's 0.6 lbs gain in 3 weeks. I need to eat more.

Also in the next three week training cycle I'm swapping DB bench for flat bench and cable rows for seal rows.
 
Week 1 Day 1 - Chest & Biceps

Bench Press
Bar lots
40kg 5
50kg 4/4/4/4
55kg 4/4
57.5kg 6

DB Incline Bench
22.5kg 9 (AMRAP)
20kg 9/8/5/5/5/5 (AMRAP & EMOM)

Cable Flyes
6.25kg 15/15/15

High Cable Flyes
8.75kg 9/9/9

DB Curls ss w/ Lat Raises
15kg 6/6/6 / 7.5kg 14/14/14

Hammer Curls ss w/ Lat Raises
10kg 9/9/9 / 7.5kg 10/10/10

Facepulls ss w/ banded pull-aparts
18.75kg 10/10/10/10 / 11/11/11/11
 
Week 1 Day 2 - Back and Triceps

Deficit Deadlifts
77.5kg 5/5/5/5
82.5kg 4/4/4/4
85kg 4

Seal Rows
22.5kg 6
17.5kg 10/9/8/7/7/6/6/5

Seated Cable Rows
48.75kg 12/12/12

Tricep Pushdowns
31.75kg 8/8/8
 
Week 1 Day 4 - Chest & Biceps

Bench Press
Bar lots
40kg 5
47.5kg 6/6/6/6/6
55kg 5/5/6

DB Incline Bench
25kg 7 (AMRAP)
20kg 9/8/6/5/5/6 (AMRAP & EMOM)

Cable Flyes
8.75kg 8/8/8

High Cable Flyes
8.75kg 10/10/10

DB Curls ss w/ Lat Raises
15kg 6/6/6 / 7.5kg 12/12/12

Hammer Curls
10kg 10/10/10
 
Week 1 Day 5 - Back and Triceps

Deadlifts
60kg 5
80kg 2
90kg 1
100kg 1
105kg 1
112.5kg 5 PB :D

BOR
55kg 12
50kg 10/10/10

Pull ups
4/3/3/3/3/2 + some negatives

Tricep Pushdowns
31.75kg 9/9/9

My programme had me doing 112.5kg for 2 reps (AMRAP) but the first 3 reps flew up. My grip started to go but I know I've got more in the tank :D
 
Week 1 Day 6 - Legs and Shoulders

Front Squats
42.5kg 5/5/5/5
45kg 4/4/4/4
52.5kg 4 - first time using a belt on this set and it felt so much easier

Strict Press
42.5kg 6
37.5kg 6/5/4/3/3

RDLs ss w/ Lat Raises
67.5kg 9/9/9 / 7.5kg 12/12/12

Leg Extensions ss w/ Lat Raises
45kg 15/15/15 / 7.5kg 12/12/12
 
Week 2 Day 1 - Chest & Biceps

Bench Press
40kg 5
52.5kg 3/3/3/3
55kg 3
57.5kg 3/3
60kg 4

DB Incline Bench
25kg 7 (AMRAP)
20kg 9/8/7/6/6/6/5/5/4 (AMRAP & EMOM)

Cable Flyes
8.75kg 9/9/9

High Cable Flyes
8.75kg 11/11/11

BB Curls ss w/ Facepulls
30kg 6/6/6 / 18.75kg 10/10/10/10

DB Curls ss w/ Lat Raises
12.5kg 8/8/8 / 7.5kg 14/14/14

Hammer Curls ss w/ Lat Raises
12.5kg 7/7/7 / 5kg 15/15/15
 
You must log in or register to reply here.
Back
Top Bottom