Back to the gym after 9 years
- Thread starter Kris_90
- Start date
Week 2 Day 3 - Legs and Shoulders
Squats (SM)
65kg 3/3/3/3
72.5kg 3/3/3
77.5kg 3
Seated DB OHP
20kg 9
15kg 12/9/8/6/6
RDLs ss w/ Lat Raises
70kg 8/8/8 / 7.5kg 14/14/14
Seated Leg Press ss w/ Lat Raises
140kg 11/11/11 / 7.5kg 14/14/14
Standing Calves
117.5kg 8/8/8
Squats (SM)
65kg 3/3/3/3
72.5kg 3/3/3
77.5kg 3
Seated DB OHP
20kg 9
15kg 12/9/8/6/6
RDLs ss w/ Lat Raises
70kg 8/8/8 / 7.5kg 14/14/14
Seated Leg Press ss w/ Lat Raises
140kg 11/11/11 / 7.5kg 14/14/14
Standing Calves
117.5kg 8/8/8
Ha, I'd like to be doing more sets if I could.
I did think about dropping the volume on the lat raises but it looks like it's working. My shoulders are looking decent with a pump and this is with a fair bit of winter insulation
we'll see in Feb/March.Week 2 Day 4 - Chest & Biceps
Bench Press
40kg 5
50kg 5/5/5/5
55kg 4/4/4/4
60kg 4
DB Incline Bench
25kg 6
22.5kg 6/5/5
High Cable Flyes
7.5kg 12/12/12
DB Curls ss w/ Lat Raises
12.5kg 10/10/10 / 7.5kg 15/15/15
Hammer Curls ss w/ Lat Raises
12.5kg 7/7/7 / 7.5kg 13/13/13
Bench Press
40kg 5
50kg 5/5/5/5
55kg 4/4/4/4
60kg 4
DB Incline Bench
25kg 6
22.5kg 6/5/5
High Cable Flyes
7.5kg 12/12/12
DB Curls ss w/ Lat Raises
12.5kg 10/10/10 / 7.5kg 15/15/15
Hammer Curls ss w/ Lat Raises
12.5kg 7/7/7 / 7.5kg 13/13/13
Week 2 Day 6 - Legs and Shoulders
Front Squats (SM)
35kg 8/8/8/8
40kg 6/6
45kg 6
Strict Press
40kg 7
37.5kg 5/5/5
RDLs ss w/ Lat Raises
70kg 9/9/9 / 7.5kg 14/14/14
Laying Hamstring Curls ss w/ Lat Raises
24kg 12/12/12 / 7.5kg 14/14/14
Standing Calves
117.5kg 9/9/9
Front Squats (SM)
35kg 8/8/8/8
40kg 6/6
45kg 6
Strict Press
40kg 7
37.5kg 5/5/5
RDLs ss w/ Lat Raises
70kg 9/9/9 / 7.5kg 14/14/14
Laying Hamstring Curls ss w/ Lat Raises
24kg 12/12/12 / 7.5kg 14/14/14
Standing Calves
117.5kg 9/9/9
Yesterday's cardio - 4km run.
Week 3 Day 1 - Chest & Biceps
DB Bench Press
32.5kg 7 - rep PB
DB Incline Bench
22.5kg 12 (AMRAP)
17.5kg 12/10/8/8/7/7/6 (AMRAP & EMOM)
Cable Flyes
8.75kg 10/10/10
High Cable Flyes
8.75kg 12/12/12
BB Curls ss w/ Facepulls
30kg 6/6/6 / 18.75kg 11/11/11/11
DB Curls ss w/ Leaning Cable Lat Raises
12.5kg 8/8/8 / 6.25kg 8/8/8
Week 3 Day 1 - Chest & Biceps
DB Bench Press
32.5kg 7 - rep PB
DB Incline Bench
22.5kg 12 (AMRAP)
17.5kg 12/10/8/8/7/7/6 (AMRAP & EMOM)
Cable Flyes
8.75kg 10/10/10
High Cable Flyes
8.75kg 12/12/12
BB Curls ss w/ Facepulls
30kg 6/6/6 / 18.75kg 11/11/11/11
DB Curls ss w/ Leaning Cable Lat Raises
12.5kg 8/8/8 / 6.25kg 8/8/8
Week 3 Day 3 - Legs and Shoulders
Squats (SM)
65kg 4/4/4
70kg 4/4/4
75kg 5
Seated DB OHP
17.5kg 12
15kg 12/9/8/7/6/6/6
RDLs ss w/ Lat Raises
72.5kg 8/8/8 / 7.5kg 15/15/15
Seated Leg Press ss w/ Standing Calf Raise
150kg 10/10/10 / 117.5kg 10/10/10
No gym yesterday as I had an exam in the morning.
Squats (SM)
65kg 4/4/4
70kg 4/4/4
75kg 5
Seated DB OHP
17.5kg 12
15kg 12/9/8/7/6/6/6
RDLs ss w/ Lat Raises
72.5kg 8/8/8 / 7.5kg 15/15/15
Seated Leg Press ss w/ Standing Calf Raise
150kg 10/10/10 / 117.5kg 10/10/10
No gym yesterday as I had an exam in the morning.
Week 3 Day 4 - Chest & Biceps
DB Bench Press
22.5kg 8/8/8/8
25kg 8/8
35kg 2
High Cable Flyes
7.5kg 12/12/12
Mid Cable Flyes
7.5kg 8/8/8
DB Curls ss w/ Lat Raises
12.5kg 9/9/9 / 7.5kg 16/16/16
Hammer Curls ss w/ Lat Raises
12.5kg 7/7/7 / 7.5kg 14/14/14
Wasn't feeling it this morning. Couldn't get an incline bench or the DB's I wanted. At least it's deadlifts tomorrow
DB Bench Press
22.5kg 8/8/8/8
25kg 8/8
35kg 2
High Cable Flyes
7.5kg 12/12/12
Mid Cable Flyes
7.5kg 8/8/8
DB Curls ss w/ Lat Raises
12.5kg 9/9/9 / 7.5kg 16/16/16
Hammer Curls ss w/ Lat Raises
12.5kg 7/7/7 / 7.5kg 14/14/14
Wasn't feeling it this morning. Couldn't get an incline bench or the DB's I wanted. At least it's deadlifts tomorrow
Cardio yesterday
5km run
10 mins on the rowing machine
I normally do cardio on my rest day (today) but I had a day off the weights yesterday and did my cardio instead. Today is going to be a proper rest day as I feel like I'm not recovering enough.
Only two weeks to go and I'm going to deload over christmas. Then cut after new years.
5km run
10 mins on the rowing machine
I normally do cardio on my rest day (today) but I had a day off the weights yesterday and did my cardio instead. Today is going to be a proper rest day as I feel like I'm not recovering enough.
Only two weeks to go and I'm going to deload over christmas. Then cut after new years.
Week 1 Day 1 - Chest & Biceps
DB Bench Press
27.5kg 4/4/4/4
32.5kg 4/4
35kg 3
DB Incline Bench
22.5kg 9 (AMRAP)
20kg 8/7/5/5/5 (AMRAP & EMOM)
Mid Cable Flyes
8.75kg 11/11/11
High Cable Flyes
8.75kg 13/13/13
DB Curls ss w/ Lat Raises
12.5kg 9/9/9 / 7.5kg 16/16/16
Giant Set:
Hammer Curls 12.5kg 7/7/7/7
Facepulls 18.75kg 11/11/11/11
Banded pull-aparts 11/11/11/11
DB Bench Press
27.5kg 4/4/4/4
32.5kg 4/4
35kg 3
DB Incline Bench
22.5kg 9 (AMRAP)
20kg 8/7/5/5/5 (AMRAP & EMOM)
Mid Cable Flyes
8.75kg 11/11/11
High Cable Flyes
8.75kg 13/13/13
DB Curls ss w/ Lat Raises
12.5kg 9/9/9 / 7.5kg 16/16/16
Giant Set:
Hammer Curls 12.5kg 7/7/7/7
Facepulls 18.75kg 11/11/11/11
Banded pull-aparts 11/11/11/11
Week 1 Day 3 - Legs and Shoulders
Squats (SM)
65kg 3/3/3/3
75kg 3/3/3
Seated DB OHP
20kg 8
17.5kg 10/7/5/5/5/5
RDLs ss w/ Lat Raises
60kg 12/12/12 / 7.5kg 16/16/16
Short session this morning. I was supposed to do an additional triple at 80kg but my from didn't feel too good. I'm going to deload to 60kg and work my way back up.
Squats (SM)
65kg 3/3/3/3
75kg 3/3/3
Seated DB OHP
20kg 8
17.5kg 10/7/5/5/5/5
RDLs ss w/ Lat Raises
60kg 12/12/12 / 7.5kg 16/16/16
Short session this morning. I was supposed to do an additional triple at 80kg but my from didn't feel too good. I'm going to deload to 60kg and work my way back up.
I feel like I've been overtraining. I trained chest last Wednesday but I can't temember the sets or reps.
Friday - 3.5km Run
I've had a bad cold all over the weekend so no gym.
Today - Back and Triceps deload
Deadlift
60kg 5
80kg 2
90kg 4/4/4
BOR
Bar lots
50kg 8/8/8
Pull ups
3/3/3
Lat Pulldowns
6 8/8/8
Overhead Tricep Extensions
15kg 8/8/8
Friday - 3.5km Run
I've had a bad cold all over the weekend so no gym.
Today - Back and Triceps deload
Deadlift
60kg 5
80kg 2
90kg 4/4/4
BOR
Bar lots
50kg 8/8/8
Pull ups
3/3/3
Lat Pulldowns
6 8/8/8
Overhead Tricep Extensions
15kg 8/8/8
10 days off and feeling awesome The weights felt a bit heavier than I expected this morning so I'm going to train back and legs once before going back on my strength programme.
Chest and Biceps
DB Bench Press
27.5kg 4/4/4/4
32.5kg 4/4
DB Incline Bench
22.5kg 10 (AMRAP)
20kg 8/6/4 (AMRAP & EMOM)
DB Curls
12.5kg 9/9/9
DB Hammer Curls
12.5kg 7/7/7
Lat Raises
7.5kg 12/12/12
My gym is currently being refurbished so there's limited equipment available. I couldn't do any cable flyes so I tried DB flyes but, as always, I couldn't feel them in my chest so I didn't bother logging them.
The weights felt a bit heavier than I expected this morning so I'm going to train back and legs once before going back on my strength programme.Chest and Biceps
DB Bench Press
27.5kg 4/4/4/4
32.5kg 4/4
DB Incline Bench
22.5kg 10 (AMRAP)
20kg 8/6/4 (AMRAP & EMOM)
DB Curls
12.5kg 9/9/9
DB Hammer Curls
12.5kg 7/7/7
Lat Raises
7.5kg 12/12/12
My gym is currently being refurbished so there's limited equipment available. I couldn't do any cable flyes so I tried DB flyes but, as always, I couldn't feel them in my chest so I didn't bother logging them.
Week 1 Day 2 - Back and Triceps
Deficit Deadlifts
77.5kg 5/5/5/5
85kg 4/4/4/4
87.5kg 4
Cable Rows
65kg 7
55kg 10/9/8/7/6
Pull ups
4/3/3
Lat Pulldown
7 10/10/10
Tricep Extensions
25kg 10/10/10
Legs
Leg press
140kg 10/10/10/10/10
I wanted to get some, albeit I only did one exercise, legs in as I can't train them until Tuesday.
Deficit Deadlifts
77.5kg 5/5/5/5
85kg 4/4/4/4
87.5kg 4
Cable Rows
65kg 7
55kg 10/9/8/7/6
Pull ups
4/3/3
Lat Pulldown
7 10/10/10
Tricep Extensions
25kg 10/10/10
Legs
Leg press
140kg 10/10/10/10/10
I wanted to get some, albeit I only did one exercise, legs in as I can't train them until Tuesday.
Week 1 Day 1 - Chest & Biceps
DB Bench Press
27.5kg 4/4/4/4
32.5kg 4/4
35kg 2
DB Incline Bench
22.5kg 10 (AMRAP)
20kg 8/5/4 (AMRAP & EMOM)
DB Hammer Curls
10kg 12/12/12
DB Curls
12.5kg 6/6/6
Lat Raises
7.5kg 12/12/12
Cardio 25 mins treadmill walking on an incline.
DB Bench Press
27.5kg 4/4/4/4
32.5kg 4/4
35kg 2
DB Incline Bench
22.5kg 10 (AMRAP)
20kg 8/5/4 (AMRAP & EMOM)
DB Hammer Curls
10kg 12/12/12
DB Curls
12.5kg 6/6/6
Lat Raises
7.5kg 12/12/12
Cardio 25 mins treadmill walking on an incline.
Week 1 Day 3 - Legs and Shoulders
Squats (SM)
60kg 5/5/5/5/5/5/5
Seated DB OHP
20kg 10
17.5kg 6/6/6/4/4/3
RDLs ss w/ Lat Raises
70kg 6/6/6 / 7.5kg 15/15/15
Seated Leg Press ss w/ Lat Raises
150kg 8/8/8 / 7.5kg 10/10/10
Standing Calf Raise ss w/Facepulls
117.5kg 10/10/10 / 15kg 10/10/10
I've deloaded my squat to work on form. I noticed this morning I'm not breaking at the knees as much as I should be so I'm doing a cross between a good morning and a squat.
After changing the above I felt the burn in my quads so I think I'm on the right path
Squats (SM)
60kg 5/5/5/5/5/5/5
Seated DB OHP
20kg 10
17.5kg 6/6/6/4/4/3
RDLs ss w/ Lat Raises
70kg 6/6/6 / 7.5kg 15/15/15
Seated Leg Press ss w/ Lat Raises
150kg 8/8/8 / 7.5kg 10/10/10
Standing Calf Raise ss w/Facepulls
117.5kg 10/10/10 / 15kg 10/10/10
I've deloaded my squat to work on form. I noticed this morning I'm not breaking at the knees as much as I should be so I'm doing a cross between a good morning and a squat.
After changing the above I felt the burn in my quads so I think I'm on the right path
Last edited:
Week 1 Day 4 - Chest & Biceps
DB Bench Press
25kg 6/6/6/6/6
30kg 6/5
35kg 2
Incline DB Bench
25kg 7
20kg 6/4/4/3
Mid Cable Flyes
7.5kg 8/8/8
High Cable Flyes
7.5kg 9/9/9
5kg 9
2.5kg 12
Hammer Curls ss w/ Lat Raises
10kg 13/13/13 / 7.5kg 15/15/15
DB Curls
12.5kg 6/6/6
DB Bench Press
25kg 6/6/6/6/6
30kg 6/5
35kg 2
Incline DB Bench
25kg 7
20kg 6/4/4/3
Mid Cable Flyes
7.5kg 8/8/8
High Cable Flyes
7.5kg 9/9/9
5kg 9
2.5kg 12
Hammer Curls ss w/ Lat Raises
10kg 13/13/13 / 7.5kg 15/15/15
DB Curls
12.5kg 6/6/6