Back to the gym after 9 years

[Kris_90]

Lower Strength

Squats (SM)
70kg 5/5/5

Deadlifts
60kg 3
80kg 2
90kg 1
102.5kg 5/5/5

Snatch Grip RDLs
60kg 9/9/9

Seated Calves ss w/ hyperextensions
102.5kg 8/8/8 / 15kg 7/7/7

 

[Kris_90]

Cardio and Abs

4.5k run

Braced Planks
bw 75s/75s/60s

Lying Leg Raises
bw 10/10/10

Deadbugs
bw 8/8/8

 

[Kris_90]

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

Sorry only just noticed your post.

I have 2 strength days focusing on heavier weights between 3-5 rep range. I also have 3 hypertrophy days with reps varying per exercise. It's working for me at the moment.

Im doing a mini cut for the next 4-6 weeks. After this I need my legs to grow so I will change what I'm doing but I'm not sure to what yet. I may try 15+ reps although for squats that sounds horrible I'll up the volume regardless.

 

[Trusty]

Yeah, you'll certainly feel the burn

..don't forget to use the adductor and abductor machines.

 

[Kris_90]

Back and Shoulders

BOR
50kg 12/12/12

Pull ups
BW 4/4/5

Seated Cable Row
50kg 10/10/10

Lat Pulldown
8 8/8/8

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
5kg 22

 

[Kris_90]

Chest and Arms Hypertrophy

Dumbbell Press
25kg 7/6/6

Incline DB Press
20kg 10/8/6

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 10/10/10

Overhead Tricep Extension ss w/ Lat Raises
15kg 12/12/12 / 7.5kg 8/8/8

 

[Rids]

Christ, thats a lot of Lat Raises!

I would be dying.

 

[Kris_90]

Christ, thats a lot of Lat Raises!

I would be dying.

I need my shoulders to grow. I'm only doing 16 sets of lat raises per week but I need to do 20. When I finish my mini-cut I'll be adding them to my leg days.

My shoulders do look slightly bigger since I've increased my lat raise volume though

 

[Kris_90]

I didn't train legs yesterday. I've had a ridiculously busy week, sleeps been terrible, my diets been terrible so I did some cardio instead so I could have a day off today.

Cardio - 5.5km run.

 

[Kris_90]

Upper Strength

DB Bench Press
30kg 6/6/5

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/ Lat Raises
31kg 6/6/6 / 7.5kg 10/10/10

Tricep Extension ss w/ Lat Raises
30kg 10/10/10 / 7.5kg 10/10/10

 

[Kris_90]

Back and Shoulders

BOR
52.5kg 8/8/8/8

Pull ups
BW 4/4/5

Seated Cable Row
55kg 7/7/7/7

Lat Pulldown
8 8/8/8/8

Strict Press
32.5kg 9/9/8

Seated Shoulder DB Press -1 min rest
17.5kg 6/6
15kg 7/9

Lat Raises
7.5kg 14/14/14

 

[Kris_90]

Chest and Arms Hypertrophy

Dumbbell Press
25kg 7/7/6

Incline DB Press
20kg 9/8/7

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 11/11/11

Overhead Tricep Extension ss w/ Lat Raises
17.5kg 8/8/8 / 7.5kg 10/10/10

Cardio -25 mins incline walking

 

[Kris_90]

Lower Hypertrophy

Front Squats ss w/ RDLs
45kg 7/7/7 / 60kg 8/8/8

Bulgarian Split Squats
12.5kg 7/7/7

Walking DB Lunges
15kg 9/9/8

Leg Press ss w/ Seated Calves
130kg 11/11/11 / 95kg 11/11/11

 

[Kris_90]

Cardio and Abs

5km run

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

Hanging Knee Raises
Bw 7/7/7/6

 

[Kris_90]

DB Bench Press
32.5kg 4/4/5
27.5kg 7

Incline DB Bench Press
25kg 5/5/6

BOR
65kg 5/5/5/5

Strict Press
30kg 3
42.5kg 3/3/3 - 4 reps wasn't going to happen this morning.

BB Curls ss w/ Lat Raises
30kg 6/6/6 / 7.5kg 10/10/10

Tricep Extension ss w/ Facepulls
31.25kg 10/10/10 / 16.25kg 11/11/11/11

 

[Kris_90]

Lower Strength

Squats (SM)
70kg 5/5/5

Deadlifts
60kg 3
80kg 2
90kg 5/5/5

Snatch Grip RDLs
60kg 9/9/9

Seated Calves ss w/ hyperextensions
102.5kg 8/8/8 / 15kg 7/7/7

I dropped the weight on deadlifts this morning as I'm now feeling a lack of energy from the cut and a crap nights sleep I thought it was best not to push it.

I need to increase carbs.

 

[Kris_90]

Cardio - Speed Day

4x800m @ 9kph with 300m rests.

I'm upping my cardio to 3 days per week. I'm logging the below so I don't forget

Tuesdays = Speed - I'll be running at set intervals to increase my running speed and subsequently decrease my 5k time.
Thursdays = Light - A nice and slow run, a bit like active recovery.
Saturdays = Distance - Trying to increase the distance.

I'm aiming to do a few park run 5k's by Christmas.

 

[Kris_90]

Chest and Arms Hypertrophy

Incline DB Press
20kg 9/9/9

Dumbbell Press
25kg 7/7/6

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 11/11/11

Overhead Tricep Extension ss w/ Lat Raises
17.5kg 9/9/10 / 7.5kg 10/10/10

 

[Kris_90]

Back and Shoulders

BOR
52.5kg 9/9/9/9

Pull ups
BW 5/4/4

Seated Cable Row
55kg 7/7/7/7

Lat Pulldown
8 8/8/8/8

Strict Press
32.5kg 9/9/9

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

Lat Raises
7.5kg 14/14/14

 

[Kris_90]

Cardio and Abs

5km run - 36 minutes

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

Hanging Knee Raises
Bw 7/7/7/6