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Back to the gym after 9 years

Discussion in 'Training Logs' started by Kris_90, Jul 5, 2015.

  1. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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
     
  2. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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.
     
  3. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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
     
  4. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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
     
  5. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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
     
  6. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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
     
  7. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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
     
  8. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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
     
  9. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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.
     
  10. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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 :D

    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.
     
  11. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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.
     
  12. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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.
     
  13. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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
     
  14. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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
     
  15. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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
     
  16. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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
     
  17. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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.
     
    Last edited: Sep 16, 2017
  18. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    Cardio and Abs

    4k run

    Braced Planks
    bw 60s/60s/60s

    Lying Leg Raises
    bw 8/8/8

    Deadbugs
    bw 8/8/8
     
  19. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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.
     
  20. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,370

    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 :D
     


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