Back to the gym after 9 years

Week 3 Day 2 - Back and Triceps

Deficit Deadlifts
67.5kg 6/6/6/6
72.5kg 5/5
75kg 5

Seated Cable Rows
55kg 12
50kg 11/10/9/8/8/7/7

Pull ups
3/3/3

Lat Pulldown
7 10/10/10

Tricep Extensions
25kg 12/12/12

Tricep Overhead Extensions
15kg 12/12/12
 
Week 3 Day 3 - Legs and Shoulders

Squats (SM)
62.5kg 4/4/4
67.5kg 4/4/4
72.5kg 6

Seated DB OHP
17.5kg 12
12.5kg 12/12/10/9/9/8

RDLs ss w/ Standing Calves
67.5kg 8/8/8 / 110kg 11/11/11

Lat Raises
7.5kg 13/13/13/13/13

Seated Leg Press
140kg 11/11/11
 
Week 3 Day 4 - Chest & Biceps

DB Bench
20kg 8/8/8/8
25kg 6/6
30kg 6

DB Incline Bench
22.5kg 5
17.5kg 9/6/5/4 - different bench and the angle was much higher than normal so it's not really comparable to my other weeks.

High Cable Flyes
7.5kg 12/12/12

DB Curls ss w/ Lat Raises
12.5kg 9/9/9/9/9 / 7.5kg 13/13/13/13/13
 
Week 3 Day 5 - Back and Triceps

Deadlifts
60kg 3
80kg 2
95kg 3/3/3/3
100kg 3/3/3
105kg 5 (AMRAP)

BOR
55kg 12
50kg 10/9/8/6/5/5/4

Lat Pulldown
8 9/9/9

Overhead Tricep Extensions
15kg 13/13/13
 
Week 3 Day 6 - Legs and Shoulders

Front Squat
35kg 6/6/6/6/6
40kg 5/5
45kg 8 (AMRAP)

Strict Press
37.5kg 7
32.5kg 8/8/7

RDLs ss w/ Lat Raises
67.5kg 8/8/8 / 7.5kg 13/13/13

Standing Calves
110kg 10/10/10

I cut the workout short this morning as I really lacked energy. It's the last day of the 3 week training cycle and after 8 sets of deadlifts yesterday, I suppose it's expected.

Plenty of food and rest and I'll start again on Sunday :D
 
Cardio

3.5k run - a quick run, nothing to strenuous :)

I weighed in at 194 lbs this morning. That's 0.6 lbs gain in 3 weeks. I need to eat more.

Also in the next three week training cycle I'm swapping DB bench for flat bench and cable rows for seal rows.
 
Week 1 Day 1 - Chest & Biceps

Bench Press
Bar lots
40kg 5
50kg 4/4/4/4
55kg 4/4
57.5kg 6

DB Incline Bench
22.5kg 9 (AMRAP)
20kg 9/8/5/5/5/5 (AMRAP & EMOM)

Cable Flyes
6.25kg 15/15/15

High Cable Flyes
8.75kg 9/9/9

DB Curls ss w/ Lat Raises
15kg 6/6/6 / 7.5kg 14/14/14

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

Facepulls ss w/ banded pull-aparts
18.75kg 10/10/10/10 / 11/11/11/11
 
Week 1 Day 2 - Back and Triceps

Deficit Deadlifts
77.5kg 5/5/5/5
82.5kg 4/4/4/4
85kg 4

Seal Rows
22.5kg 6
17.5kg 10/9/8/7/7/6/6/5

Seated Cable Rows
48.75kg 12/12/12

Tricep Pushdowns
31.75kg 8/8/8
 
Week 1 Day 4 - Chest & Biceps

Bench Press
Bar lots
40kg 5
47.5kg 6/6/6/6/6
55kg 5/5/6

DB Incline Bench
25kg 7 (AMRAP)
20kg 9/8/6/5/5/6 (AMRAP & EMOM)

Cable Flyes
8.75kg 8/8/8

High Cable Flyes
8.75kg 10/10/10

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

Hammer Curls
10kg 10/10/10
 
Week 1 Day 5 - Back and Triceps

Deadlifts
60kg 5
80kg 2
90kg 1
100kg 1
105kg 1
112.5kg 5 PB :D

BOR
55kg 12
50kg 10/10/10

Pull ups
4/3/3/3/3/2 + some negatives

Tricep Pushdowns
31.75kg 9/9/9

My programme had me doing 112.5kg for 2 reps (AMRAP) but the first 3 reps flew up. My grip started to go but I know I've got more in the tank :D
 
Week 1 Day 6 - Legs and Shoulders

Front Squats
42.5kg 5/5/5/5
45kg 4/4/4/4
52.5kg 4 - first time using a belt on this set and it felt so much easier

Strict Press
42.5kg 6
37.5kg 6/5/4/3/3

RDLs ss w/ Lat Raises
67.5kg 9/9/9 / 7.5kg 12/12/12

Leg Extensions ss w/ Lat Raises
45kg 15/15/15 / 7.5kg 12/12/12
 
Week 2 Day 1 - Chest & Biceps

Bench Press
40kg 5
52.5kg 3/3/3/3
55kg 3
57.5kg 3/3
60kg 4

DB Incline Bench
25kg 7 (AMRAP)
20kg 9/8/7/6/6/6/5/5/4 (AMRAP & EMOM)

Cable Flyes
8.75kg 9/9/9

High Cable Flyes
8.75kg 11/11/11

BB Curls ss w/ Facepulls
30kg 6/6/6 / 18.75kg 10/10/10/10

DB Curls ss w/ Lat Raises
12.5kg 8/8/8 / 7.5kg 14/14/14

Hammer Curls ss w/ Lat Raises
12.5kg 7/7/7 / 5kg 15/15/15
 
Week 2 Day 2 - Back and Triceps

Deficit Deadlifts
65kg 8/8/8/8
70kg 6/6
75kg 6

Seal Rows
20kg 10
17.5kg 10/8/8/8/8

Seated Cable Rows
60kg 7/7/7

Pull ups
3/3/3

Lat Pulldown
7 10/10/10

Tricep Overhead Extensions
15kg 12/12/12

Dips
BW 5/5/5
 
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
 
Rids said:
Still doing insane volume on those lat raises I see! How are the shoulders progressing?!
Click to expand...

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 :D 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
 
Week 2 Day 5 - Back and Triceps

Deadlifts
60kg 5
80kg 2
95kg 4/4/4/4
100kg 4/4
105kg 4

BOR
62.5kg 11
55kg 10/8/7/6/6/7

Pullups
BW 4/3/3/3

Lat Pulldown
8 8/8/8

Overhead Tricep Extensions
17.5kg 8/8/8
 
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
 
Yesterday's cardio - 4km run.

Week 3 Day 1 - Chest & Biceps

DB Bench Press
32.5kg 7 - rep PB :D

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
 
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