Back to the gym after 9 years

Upper Strength

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

Incline DB Bench Press
25kg 5/5/5

BOR
65kg 5/5/5/5

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

Ez Bar Curls
31kg 7/7/7

Tricep Extension ss w/ Lat Raises
31.25kg 10/10/10 / 11/11/11

Facepulls ss w/ banded pull-aparts
16.25kg 11/11/11/11 / 11/11/11/11
 
Lower Strength

Squats (SM)
70kg 5/5/5

Deadlifts
60kg 3
80kg 2
90kg 1
100kg 5/5/5

Snatch Grip RDLs
60kg 9/9/9

Seated Calves ss w/ hyperextensions
102.5kg 9/9/9 / 15kg 7/7/7
 
The cut is starting to have an effect now. This morning's work was a lot harder than ot should have been.

Chest and Arms Hypertrophy

Incline DB Press
20kg 9/9/9

Dumbbell Press
25kg 7/6/6

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 / 7.5kg 11/11

Overhead Tricep Extension ss w/ Lat Raises
17.5kg 10/10/10 / 7.5kg 10/10/10
 
Back and Shoulders

BOR
52.5kg 10/10/10/7

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 9/9/8

Lat Raises
7.5kg 14/14/14

Cardio - 3k run.
 
Lower Hypertrophy

Front Squats
45kg 7/7/7

Bulgarian Split Squats
12.5kg 7/7/7

RDLs
65kg 8/8/8

Leg Press
130kg 12/12/12

Hyperextensions ss w/ Standing calves
15kg 8/8/8 / 102.5kg 10/10/10

I dropped the walking db lunges as I'm struggling to recover from doing them & BSS.
 
Cardio - 5k run.

I'm changing up my program again. I'm switching back to CAP3 that I run a while ago. I'm also going to stay at maintenance calories until I stop gaining strength and only then up my calories.

CAP3 focuses on the compounds with a lot more volume than 3-5x5 and added periodisation. I'm also changing my accessories to focus more on bodyweight exercises i.e. press ups and pull ups.

The new routine is set in three week cycles. I'm planning on doing five cycles then cutting for 12 weeks so that should bring me to the end of April.
 
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Week 1 Day 1 - Chest & Biceps

DB Bench
25kg 4/4/4/4
30kg 4/4
32.5kg 4

DB Incline Bench
22.5kg 8 (AMRAP)
17.5kg 13/10/6/6/6/5/5/5 (AMRAP & EMOM)

Cable Flyes
6.25kg 10/10/10

High Cable Flyes
6.25kg 12/12/12

Ez Bar Curls ss w/ Lat Raises
28.5kg 7/7/7 / 7.5kg 12/12/12

Facepulls ss w/ banded pull-aparts
16.25kg 11/11/11/11 / 11/11/11/11

I wanted to do more curls/lat raises but I was dying by that point :D

Weight: 193.4 lbs
 
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Week 1 Day 2 - Back and Triceps

Deficit Deadlifts
72.5kg 5/5/5/5
77.5kg 4/4/4/4
82.5kg 4

Seated Cable Rows
55kg 12
50kg 10/9/8/7/7/6/6

Pull ups
3/3/3

Lat Pulldown
8 8/8/8

Overhead Tricep Extensions
15kg 12/12/12

I was supposed to do abs too but I run out of time.
 
Week 1 Day 3 - Legs and Shoulders

Squats (SM)
62.5kg 3/3/3/3
70kg 3/3/3
75kg 3

Seated DB OHP
17.5kg 10
15kg 12/9/8/7/6/5/4/4/4

RDLs ss w/ Standing Calves
65kg 9/9/9 / 110kg 8/8/8

Lat Raises
7.5kg 12/12/12/12/12/12

Seated Leg Press
140kg 8/8/8
 
Week 1 Day 4 - Chest & Biceps

DB Bench
22.5kg 6/6/6/6/6
30kg 5/5
35kg 2 - was supposed to do 32.5kg for 5 but my works gym hasnt got any 32.5kg dbs.

DB Incline Bench
22.5kg 8 (AMRAP)
17.5kg 10/9/7/6/5/5/5/5 (AMRAP & EMOM)

High Cable Flyes
7.5kg 10/10/10

DB Curls ss w/ Lat Raises
12.5kg 8/8/8/8/8 / 7.5kg 12/12/12/12/12
 
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Week 1 Day 5 - Back and Triceps

Deadlifts
60kg 5
80kg 2
90kg 1
100kg 1
107.5kg 5 -should have pushed a bit harder, I probably could have done 2 more.

BOR
52.5kg 12
45kg 10/10/10

Pull ups
4/4/3

Lat Pulldown
8 8/8/8/8/8

Tricep Extensions
30kg 10/10/10

Overhead Tricep Extensions
15kg 12/12/12
 
Week 2 Day 1 - Chest & Biceps

DB Bench
27.5kg 3/3/3/3
30kg 3
32.5kg 3/3
35kg 3 - PB :D

DB Incline Bench
22.5kg 9
17.5kg 14/9/6/6/6/5/5 (AMRAP & EMOM)

Cable Flyes
6.25kg 13/13/13

High Cable Flyes
6.25kg 13/13/13

BB Curls ss w/ Lat Raises
30kg 6/6/6 / 7.5kg 12/12/12

Facepulls ss w/ banded pull-aparts
21.25kg 8/8 / 11/11
18.75 8/8 / 11/11

Weight - 192.0 lbs
 
Week 2 Day 2 - Back and Triceps

Deficit Deadlifts
60kg 8/8/8/8
65kg 6/6
70kg 6

Seated Cable Rows
50kg 15
45kg 14/10/8/7/7/6/6

Pull ups
3/3/3

Single Arm Lat Pulldown
3 10/10/10

Lat Pulldown
8 8/8/8
7 10

Tricep Extensions
25kg 12/12/12

I couldn't feel my lats at all this morning. I don't think I'll be doing the single arm lat pulldowns again.
 
Week 2 Day 3 - Shoulders

Strict Press
40kg 8
35kg 8/6/5/5/5/4/4 (AMRAP EMOM)

Seated DB OHP
15kg 12/10/10

Lat Raises
7.5kg 12/12/12/12/12
5kg 10

I should have trained legs also but I hurty.knee running on Saturday so I'm resting it.
 
Week 2 Day 4 - Chest & Biceps

DB Bench
25kg 5/5/5/5
30kg 4/4/4/4
35kg 2

DB Incline Bench
22.5kg 8
20kg 6/6/6

High Cable Flyes
7.5kg 11/11/11

DB Curls ss w/ Lat Raises
12.5kg 9/9/9/9/9 / 7.5kg 13/13/13/13/13
 
Week 2 Day 5 - Back and Triceps

Deadlifts
60kg 3
80kg 2
92.5kg 4/4/4/4
95kg 4/4
100kg 4

BOR
57.5kg 12
52.5kg 11/8/7/7/6/5

Lat Pulldown
8 8/8/8
7 10/10

Tricep Extensions
30kg 10/10/10
 
Week 2 Day 6 - Legs and Shoulders

Front Squat
40kg 5/5/5/5
42.5kg 4/4/4/4
47.5kg 4

Strict Press
37.5kg 8
35kg 5/5/5

RDLs ss w/ Lat Raises
65kg 8/8/8 / 7.5kg 12/12/12

Lying Hamstring Curls ss w/ Lat Raises
28kg 8/8/8 / 10kg 8/8/8
 
Week 3 Day 1 - Chest & Biceps

DB Bench
32.5kg 5 (AMRAP) - was expecting 6 but I'll take it.

DB Incline Bench
20kg 11
15kg 12/11/10/9/8/8/7 (AMRAP & EMOM)

Cable Flyes
6.25kg 14/14/14

High Cable Flyes
6.25kg 14/14/14

DB Curls ss w/ Lat Raises
15kg 6/6/6/6 / 7.5kg 12/12/12/12

Facepulls ss w/ banded pull-aparts
18.75 11/11/11/11 / 11/11/11/11
 
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