Back to the gym after 9 years

Kris_90 · 13 Aug 2017 at 10:19

Upper Strength

DB Bench Press
30kg 5/5/4/4

Incline DB Bench Press
22.5kg 6/6/6/6

BOR
65kg 3/4/4/4

Strict Press
30kg 3
40kg 3/3/4

Ez bar Curls
28.5kg 7/7/7/7

Tricep Extension ss w/ Lat Raises
28.75kg 11/11/11/11 / 7.5kg 9/9/9/9

Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10

Kris_90 · 14 Aug 2017 at 11:14

Lower Strength

Squats (SM)
72.5kg 5/5/5

Deadlifts
60kg 3
80kg 1
92.5kg 5/5/5

Snatch Grip RDLs
55kg 8/8/6

Leg Press ss w/ Lat Raises
140kg 8/8/8 / 7.5kg 10/10/10

Standing Calf Raise ss w/ Hyperextensions
80kg 10/10/10 / 5kg 10/10/10

I had to keep it short this morning but it was a good workout nonetheless.

Kris_90 · 16 Aug 2017 at 10:27

Back and Shoulders

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

Rack Chins
BW 12/12/8

Seated Cable Row
45kg 10/10/10

Lat Pulldown
5 20/20

Close Grip Lat Pulldown
5 17/17

Strict Press
32.5kg 9/9/9 - 1 min rest

Seated Shoulder DB Press -1 min rest
17.5kg 7/5
15kg 8/6

Lat Raises
7.5kg 10/10/10

Reverse pec dec ss w/ Lat Raises
5 11/11/11 / 5kg 13/13/13

Kris_90 · 17 Aug 2017 at 12:43

Lower Hypertrophy

Front Squats
42.5kg 8/8/8/8

Bulgarian Split Squats
7.5kg 9/9/9

Walking DB Lunges
10kg 10/10/10

Leg Press
120kg 12/12/12

Lying Hamstring Curls
28kg 12/12/12

Seated Calves ss w/ hyperextensions
80kg 11/11/11/11 / 5kg 10/10/10/10

Kris_90 · 18 Aug 2017 at 12:36

Chest and Arms Hypertrophy

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

Incline DB Press
17.5kg 12/12/12

Bench Press (sm)
40kg 9/9/9

High Cable Fly
5kg 14/14

Ez Bar Preacher Curls
16kg 15/15/15

DB Curls ss w/ Lat Raises
7.5kg 15/15/15 / 7.5kg 10/10/10

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 15/15/15 / 5kg 12/12/12

Kris_90 · 20 Aug 2017 at 09:59

Upper Strength

DB Bench Press
30kg 5/5/5/5

Incline DB Bench Press
22.5kg 7/6/7/7

BOR
65kg 4/4 - too cheaty so dropped the weight
60kg 5/5

Strict Press
30kg 3
40kg 4/4/4

Ez bar Curls
28.5kg 8/8/8/8

Tricep Extension ss w/ Lat Raises
31.25kg 8/8/8/8 / 7.5kg 10/10/10/8

Cable Crunches ss w/ Facepulls
36.25kg 15/15/15/15/15 / 16.25kg 10/10/10/10

Kris_90 · 23 Aug 2017 at 13:38

Back and Shoulders

Deadlift
60kg 3
70kg 2
80kg 1
95kg 5/5/3 - grip failed, ill use chalk next time and 100 is there.

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

Seated Cable Row
46.25kg 10/10/10

Lat Pulldown
45kg 12/12/12

Strict Press
32.5kg 8/8/6 - 1 min rest

Seated Shoulder DB Press -1 min rest
17.5kg 8/8/8

Lat Raises
7.5kg 10/10/10

Facepulls ss w/ Lat Raises
16.25kg 10/10/10 / 5kg 10/10/10

Kris_90 · 24 Aug 2017 at 09:55

Lower Hypertrophy

Front Squats
42.5kg 8/8/6

Bulgarian Split Squats
7.5kg 10/10/10

Walking DB Lunges
10kg 10/10/10

Leg Press
125kg 12/12/12

RDL
50kg 12/12/12

Leg Extensions ss w/ Seated Calves
55kg 12/12/12 / 50kg 12/12/12

Kris_90 · 25 Aug 2017 at 10:17

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.

Kris_90 · 28 Aug 2017 at 10:52

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.

Kris_90 · 29 Aug 2017 at 09:53

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.

Kris_90 · 30 Aug 2017 at 14:15

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.

Kris_90 · 3 Sep 2017 at 10:06

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

Kris_90 · 4 Sep 2017 at 12:33

Lower Strength

Squats (SM)
72.5kg 5/5/5

Deadlifts
60kg 3
80kg 2
95kg 5/5/5

Snatch Grip RDLs
55kg 8/8/8

Standing Calf Raise ss w/ Hyperextensions
87.5kg 12/12/12 / 5kg 10/10/10

Kris_90 · 8 Sep 2017 at 18:57

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

Kris_90 · 10 Sep 2017 at 09:09

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

Kris_90 · 11 Sep 2017 at 13:36

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.

Kris_90 · 12 Sep 2017 at 18:20

Cardio and Abs

4k run

Braced Planks
bw 60s/60s/60s

Lying Leg Raises
bw 8/8/8

Deadbugs
bw 8/8/8

Kris_90 · 13 Sep 2017 at 17:19

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.

Kris_90 · 14 Sep 2017 at 09:30

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