Back to the gym after 9 years

Week 1 Day 1 Chest & Biceps

Bench Press
57.5kg 4/4
62.5kg 4/4
65kg 5 - probably had 1-2 reps left but couldn't risk it without a spotter.

Incline DB Bench
20kg 12
17.5kg 10/8/7/7/6/5

Mid Cable Flyes
7.5kg 12/12/12

High Cable Flyes
7.5kg 12/12/12

Hammer Curls ss w/ Lat Raises
12.5kg 11/10/10 / 7.5kg 15/15/15

Seated Incline Curls
10kg 8/8/8
 
Week 1 Day 2 - Back and Triceps

Sumo Deadlifts
80kg 5/5/5/5
87.5kg 4/4/4/4
90kg 4

Cable Rows
60kg 10
55kg 8/7/6/6/6/6/5 (AMRAP EMOM)

Pull ups
4/4/3

Lat Pulldown
8 10/10/10
 
Week 1 Day 6 Legs & Shoulders

Front Squats
45kg 5/5/5/5
50kg 4/4/4/4
55kg 4

Strict Press
40kg 6
35kg 6/4/4/4/3

RDLs
60kg 9/9/9

Standing Calves ss w/ Lat Raises
125kg 11/11/11 / 10kg 9/9/9
 
Week 1 Day 1 Chest & Biceps

Bench Press
58kg 4/4/4/4
63kg 4/4
65kg 4

Incline DB Bench
20kg 14
18kg 10/8/7/7/6/5

Mid Cable Flyes
7.5kg 13/13/12

High Cable Flyes
7.5kg 13/13/13

Hammer Curls ss w/ Lat Raises
12kg 12/12/12 / 10kg 9/8/8

Facepulls
12.5kg 13/13/13

I'll be doing by week 2 workout C210k later this afternoon.
 
Week 1 Day 2 - Back and Triceps

Sumo Deadlifts
85kg 5/5/5/5
90kg 4/4/4/4
95kg 4

BOR
50kg 5
57.5kg 12
52.5kg 10/10/10

Cable Rows
35kg 12/12/12

Pull ups
4/4/3

Tricep Pushdowns
25kg 10/10/10

Overhead Tricep Extensions
20kg 10/10/10

I didn't do cardio yesterday afternoon so I'll be do it later on.
 
Week 1 Day 3 Legs & Shoulders

Squats
57.5kg 3/3/3/3
65kg 3/3/3
70kg 3

Seated DB OHP
22.5kg 8
17.5kg 10/7/7/6/6/6/5

Laying Hamstring Curls ss w/ Lat Raises
28kg 10/10/8 / 10kg 10/10/9

Standing Calf Press ss w/ Lat Raises
132.5kg 8/8/8 / 7.5kg 10/10

I'm reducing the volume while I'm cutting. Squats felt good this morning, I think adding sumo deadlifts has helped me with glute activision which has always been my problem with squats.
 
Week 1 Day 4 Chest & Biceps

Bench Press
52.5kg 6/6/6/6/6
60kg 5/5
62.5kg 7 (AMRAP)

Incline DB Bench
22.5kg 8
17.5kg 10/7/6/5/5

Mid Cable Flyes
7.5kg 13/13/12

High Cable Flyes
7.5kg 12/13/12

Hammer Curls ss w/ Lat Raises
12.5kg 11/11/10 / 10kg 9/9/9
 
Week 1 Day 5 - Back and Triceps

Deadlifts
60kg 4
80kg 3
90kg 2
100kg 2
110kg 5 (AMRAP)

BOR
57.5kg 12
52.5kg 10/10/10

Lat Pulldown
8 9/9

Pull ups ss w/ Tricep Extensions
BW 4/4/3 / 25kg 10/10/9

Only had 30 mins so had to make the most of it. Luckily it was 1 set of 2 rep max deadlifts today, got 5 so I'm happy I'm not too far away from where I was before my back injury.
 
Week 2 Day 1 Chest & Biceps

Bench Press
60kg 3/3/3/3
65kg 3/3/3
67.5kg 3

Incline DB Bench
22kg 14
18kg 8/7/7/7/7/6/6/6/6 (AMRAP & EMOM)

Mid Cable Flyes
7.5kg 13/13/13

Hammer Curls ss w/ Lat Raises
12kg 12/12/12 / 10kg 8 - 9kg 9/9

Facepulls
12.5kg 13/13/13

Cardio later.
 
Week 2 Day 2 - Back and Triceps

Sumo Deadlifts
72.5kg 8/8/8/8
77.5kg 6/6
82.5kg 6

Cable Rows
55kg 13
50kg 10/9/6/6/6/6/6 (AMRAP EMOM)

Pull ups
3/3/2

Lat Pulldown
8 9/9/9

Tricep Pushdowns
25kg 9/9/9

Overhead Tricep Extensions
20kg 10/10/10
 
Week 2 Day 3 Legs & Shoulders

Squats
Bar lots
40kg 4
50kg 3
65kg 8 (was aiming for a double/triple)

Seated DB OHP
20kg 12
15kg 10/9/7/7/7/7

Leg Press
160kg 11/11/11

Laying Hamstring Curls ss w/ Lat Raises
24kg 12/12/12 / 7.5kg 15/15/15

Standing Calf Press ss w/ Captains Chair Knee Raises
132.5kg 9/9/9 / BW 10/10/10
 
Week 2 Day 4 Chest & Biceps

Bench Press
57.5kg 5/5/5/5
62.5kg 4/4/4/4
67.5kg 4

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

Mid Cable Flyes
10kg 8/8/8

High Cable Flyes
8kg 8/8/8

Hammer Curls ss w/ Lat Raises
12.5kg 12/12/12 / 10kg 8/8/8

Cardio later.
 
Cardio - C210k

Week 3 Workout 2
Tempo runs
5 mins @ 9.0 kph
1 min @ 5.8 kph
5 mins @ 9.2 kph - was a bit too fast
1 min @ 5.8 kph
5 mins @ 9.0 kph
1 min @ 5.8 kph
5 mins @ 9.0 kph
1 min @ 5.8 kph

I run about 4k.
 
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Week 2 Day 5 - Back and Triceps

Deadlifts
95kg 4/4/4/4
97.5kg 4/4
102.5kg 5

BOR
65kg 10
60kg 8/7/7/6/5 (AMRAP EMOM)

Lat Pulldown
7 10/10/10

Tricep Pushdowns
25kg 10/10/10

My left left lat/rhomboid has been very tight for the last two days. I also haven't recovered from last nights run so I kept it short this morning.
 
Week 2 Day 6 Legs & Shoulders

Front Squats
40kg 8/8/8/8
45kg 6/6
47.5kg 6

Strict Press
30kg 3
37.5kg 7
32.5kg 5/5/5

Leg Press
160kg 12/12/12

Giant Set:
Laying Hamstring Curls - 24kg 13/12/13
Lat Raises - 7.5kg 15/15/15
Standing Calf Press - 132.5kg 9/9/9

My core was dead after the front squats so that made OHP a lot more difficult. I'll be belting up for this session next week.
 
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