Back to the gym after 9 years

Kris_90 · 15 Sep 2017 at 11:00

Chest and Arms Hypertrophy

Dumbbell Press
25kg 5/5/5

Incline DB Press
20kg 10/9/9

Bench Press (sm)
50kg 8/8/8

High Cable Fly
7.5kg 8/8
5kg 10

DB Curls ss w/ Lat Raises
10kg 11/11/11 / 7.5kg 12/12/12

DB Hammer Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 8/8/8

Ez Bar Preacher Curls
16kg 12/12
21kg 8

Overhead Tricep Extension
15kg 10/10/10

Cardio - incline treadmill walking for 25 mins

Kris_90 · 16 Sep 2017 at 20:15

Cardio and Abs

4km run

Cable Crunches
38.75kg 15/15/15/15/15

Hanging Knee Raises
Bw 6/6/6/6

Kris_90 · 17 Sep 2017 at 08:53

Upper Strength

DB Bench Press
32.5kg 4/4/3
27.5kg 7

Incline DB Bench Press
25kg 5/5/5

BOR
60kg 5/5/6/6

Strict Press
30kg 3
42.5kg 3/3/3 - I was lacking energy before I started these, I'm surprised I got 3 reps tbh

Ez bar Curls ss w/ Facepulls
28.5kg 9/8/8 / 16.25kg 10/10/10/10

Tricep Extension ss w/ Lat Raises
31.25kg 10/10/10 / 5kg 20/20/20

Kris_90 · 19 Sep 2017 at 11:57

Cardio and Abs

4k run

Braced Planks
bw 70s/60s/60s

Lying Leg Raises
bw 9/8/8

Deadbugs
bw 8/8/8

Kris_90 · 20 Sep 2017 at 12:43

Back and Shoulders

BOR
50kg 10/10/10/10

Pull ups
BW 4/4/4

Seated Cable Row
50kg 9/9/9/9

Lat Pulldown
6 17/17

Close Grip Lat Pulldown
5 20/20

Strict Press
32.5kg 9/9/8 - 1 min rest

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

Lat Raises
7.5kg 12/12/12

Kris_90 · 21 Sep 2017 at 08:57

Lower Hypertrophy

Front Squats
45kg 6/6/6

Bulgarian Split Squats
10kg 8/8/8

Walking DB Lunges
15kg 8/8/8

Leg Press
120kg 14/14/14

Lying Hamstring Curls
28kg 12/12/12

Seated Calves ss w/ hyperextensions
87.5kg 12/12/12 / 10kg 9/9/9

Kris_90 · 22 Sep 2017 at 12:53

Chest and Arms Hypertrophy

Dumbbell Press
25kg 6/6/6

Incline DB Press
20kg 10/8/6 - dont know what happened

Pressups
8/8/8

High Cable Fly
7.5kg 9/9/9
5kg 10

DB Curls ss w/ Lat Raises
10kg 12/12/12 / 7.5kg 12/12/12

DB Hammer Curls ss w/ Lat Raises
10kg 9/9/9 / 7.5kg 8/8/8

Ez Bar Preacher Curls ss w/ Lat Raises
21kg 8/8 / 7.5kg 8/8/8

Overhead Tricep Extension
15kg 11/11/11

Kris_90 · 23 Sep 2017 at 20:10

Cardio and Abs

4.5km run

Cable Crunches
38.75kg 15/15/15/15/15

Hanging Knee Raises
Bw 7/7/7/6

Kris_90 · 24 Sep 2017 at 09:29

Upper Strength

DB Bench Press
32.5kg 4/4/3
27.5kg 7

Incline DB Bench Press
25kg 5/5/5

BOR
60kg 6/6/6/6

Strict Press
30kg 3
42.5kg 4/3/3

DB Curls ss w/ Facepulls
12.5kg 6/6/6/8 / 16.25kg 10/10/10/10

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

Kris_90 · 25 Sep 2017 at 09:02

Lower Strength

Deadlifts
60kg 5
80kg 3
90kg 1
100kg 5/5/5 - used liquid chalk

finally 2 plates

Squats (SM)
70kg 5/5/5 - (remember knees out)

Snatch Grip RDLs
60kg 8/8/8

Standing Calf Raise
95kg 10/10/10

Awesome session. I finally hit 2 plates for deadlifts and I realised why my squat is so weak. I'm not breaking at the knees and hips at the same time, also my knees are not tracking over my feet properly.

My first set of squats was aweful. I concentrated on tracking my knees over my toes and it felt so much easier. I think I'll stay on 70kg for a bit to practice this.

Kris_90 · 26 Sep 2017 at 12:48

Cardio and Abs

4k run

Braced Planks
bw 70s/70s/60s

Lying Leg Raises
bw 9/9/9

Deadbugs
bw 8/8/8

Kris_90 · 27 Sep 2017 at 09:23

Back and Shoulders

BOR
50kg 11/11/11/11

Pull ups
BW 4/4/5

Seated Cable Row
50kg 10/10/10/9

Lat Pulldown
6 18/18

Close Grip Lat Pulldown
6 15/15

Strict Press
32.5kg 9/9/8

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

Lat Raises
7.5kg 13/13/13

Kris_90 · 28 Sep 2017 at 11:13

Chest and Arms Hypertrophy

Dumbbell Press
25kg 7/6/6

Incline DB Press
20kg 10/8/8

Pressups
8/8/8

High Cable Fly
7.5kg 9/9/9

DB Curls ss w/ Lat Raises
12.5kg 8/8/8 / 7.5kg 12/12/12

DB Hammer Curls ss w/ Lat Raises
10kg 10/10/10 / 7.5kg 8/8/8

Overhead Tricep Extension ss w/ Lat Raises
15kg 11/11/11 / 7.5kg 8/8/8

Cardio - 10 minute of sprints

Kris_90 · 29 Sep 2017 at 15:00

Lower Hypertrophy

Front Squats
45kg 7/7/7

Bulgarian Split Squats
12.5kg 6/6/6

Walking DB Lunges
15kg 9/9/7

Leg Press
130kg 10/10/10

Lying Hamstring Curls
28kg 12/12/8

Seated Calves ss w/ hyperextensions
95kg 10/10/10 / 10kg 10/10/10

TallPaul1878 · 29 Sep 2017 at 16:16

Kris_90 said:
Lower Strength

Deadlifts
60kg 5
80kg 3
90kg 1
100kg 5/5/5 - used liquid chalk finally 2 plates

Squats (SM)
70kg 5/5/5 - (remember knees out)

Snatch Grip RDLs
60kg 8/8/8

Standing Calf Raise
95kg 10/10/10

Awesome session. I finally hit 2 plates for deadlifts and I realised why my squat is so weak. I'm not breaking at the knees and hips at the same time, also my knees are not tracking over my feet properly.

My first set of squats was aweful. I concentrated on tracking my knees over my toes and it felt so much easier. I think I'll stay on 70kg for a bit to practice this.

Practice squats at home by putting your toes up against the skirting board and your hands over your head touching the wall, then slowly lower yourself down into a squat, the wall will stop your knees from over extending. It's just to help muscle memory, keeping that shape let's you drive up through your legs and make sure your core is stable and you aren't hunching your back.

I've always struggled with squats and I don't get it, my deadlift was really good last year and I was closing in on 200kg before I got injured.

Trusty · 29 Sep 2017 at 16:30

You've had 1 day off since 10th of September, watch the overtraining, you won't know it's there until it hits you.

Also, good job, smashing it. Consistency is the key, getting out to train even if you're not feeling it

Kris_90 · 30 Sep 2017 at 08:57

TallPaul1878 said:
Practice squats at home by putting your toes up against the skirting board and your hands over your head touching the wall, then slowly lower yourself down into a squat, the wall will stop your knees from over extending. It's just to help muscle memory, keeping that shape let's you drive up through your legs and make sure your core is stable and you aren't hunching your back.

I've always struggled with squats and I don't get it, my deadlift was really good last year and I was closing in on 200kg before I got injured.

I'll give it a go cheers. I used to have problems with my core collapsing but front squats have helped with that.

Kris_90 · 30 Sep 2017 at 09:06

Trusty said:
You've had 1 day off since 10th of September, watch the overtraining, you won't know it's there until it hits you.

Also, good job, smashing it. Consistency is the key, getting out to train even if you're not feeling it

I'm still increasing reps and I feel fine. I'll have a day off if I need it but I'm really enjoying the gym at the moment

.

I get what your saying tho thanks mate.

Kris_90 · 1 Oct 2017 at 09:00

Ironically after posting that, I had a day off yesterday

I had a bit of a cheat day and ate loads of carbs. The workout this morning felt awesome

Upper Strength

DB Bench Press
32.5kg 4/4/4
27.5kg 7

Incline DB Bench Press
25kg 5/5/5

BOR
62.5kg 5/5/5/5

Strict Press
30kg 3
42.5kg 4/4/4

BB Curls ss w/ Facepulls
30kg 6/6/6 / 16.25kg 10/10/10/10

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

Trusty · 1 Oct 2017 at 09:42

Yeah? Nice. I had a cheat day yesterday as well, loads of Ben & Jerry's

Gonna do some yoga and a decent paced 5 mile run today

Nice increase's on your weights from a few days ago. Do you mix it up between 5x5 and 15x3 routines? I feel the age old advice of doing 15 reps per set with a lighter weight has been lost a bit, it's dam good though. Next round of doing your body parts, drop the weight by 35%/25% and do high high rep sets >15

Schwarzenegger in Pumping Iron swore by that for doing legs, after a while, he never did low rep sets for legs again, only ever above 12. Don't do it for deadlifts though. It's a decent documentary if you've never seen it btw, some useful info in it