Back to the gym after 9 years

Week 2 Day 5 - Back and Triceps

Deadlifts
60kg 4
80kg 2
90kg 1
100kg 4/4/4/4
105kg 4/4
110kg 4

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

Pull ups ss w/ Tricep Pushdowns
4/3/3 / 25.5kg 12/12/12

Lat Pulldowns ss w/ Overhead Tricep Extension
7 12/12/12 / 17.5kg 12/12/12
 
Week 2 Day 6 - Legs and Shoulders

Front Squats
37.5kg 8/8/8/8
42.5kg 6/6
47.5kg 6

Strict Press
40kg 6 - I don't know why but this felt really heavy
37.5kg 5/5/5

RDLs
62.5kg 10/10/10

Standing Calf Raises ss w/ Lat Raises
125kg 8/8/8 / 7.5kg 15/15/15

Cardio -incline treadmill walking 300 kcals
 
Weight this morning was 199 lbs (2.6 lbs loss). I didn't drop calories too low as I'm aiming to keep calories as high as I can over the cut. I averaged 2,600 - 2,700 per day which is 500-600 more than I've previous ate on a cut.

I burned 1,200 calories over three LISS sessions over the week. My resting heart rate increased to 73 over Christmas and I generally felt unfit, after one-two weeks it's decrease to 67 and hopefully will be back around 60 within the next couple of weeks.

Rest Day Cardio

5k run - 500 kcals
 
Week 3 Day 1 - Chest & Biceps

DB Bench Press
22.5kg 8/8/8/8
27.5kg 6/6
32.5kg 5 - should have got 6 but didn't rest enough in between sets :(

DB Incline Bench
22.5kg 10
20kg 10/5/5/5/5/4 (AMRAP EMOM)

Mid Cable Flyes ss w/ DB Hammer Curls
7.5kg 9/9/9 / 12.5kg 9/9/9

High Cable Flyes ss w/ Lat Raises
7.5kg 11/11/11 / 7.5kg 15/15/15

Facepulls ss w/ DB Curls
12.5kg 12/12/12 / 10kg 12/12/12
 
Week 3 Day 2 - Back and Triceps

Deficit Deadlifts
72.5kg 6/6/6/6/6
77.5 kg 5/5
82.5kg 5

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

Pull ups
4/3/4

Tricep Extensions
25kg 11/11/11

Lat Pulldown
8 8/8/8

Overhead Tricep Extensions
20kg 8/8/8
 
Week 3 Day 3 - Legs and Shoulders

Squats (SM)
67.5kg 5/5/5/5/5

Seated DB OHP
17.5kg 11
15kg 8/8/7/6/6/6/6/5

RDLs ss w/ Lat Raises
65kg 11/11/11 / 7.5kg 15/15/15

Seated Leg Press
150kg 9/9/9

Standing Calves ss w/ Lat Raises
125kg 9/9/9 / 7.5kg 12/12/12
 
Week 3 Day 4 - Chest & Biceps

DB Bench Press
35kg 3 - aimed for 5

Incline DB Bench
22.5kg 9
17.5k 10/8/6/4

Mid Cable Flyes
7.5kg 10/10/10

High Cable Flyes ss w/ Hammer Curls
7.5kg 10/10/10 / 12.5kg 9/9/9

Incline Bench Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 15/15/15

Felt very flat this morning. Everything felt heavier than normal and I was lacking energy. Looking at mfp, it's noy surprising as I had 100 carbs less than I should have done. The carbs will be kept high today :D
 
No weights this morning. I woke up with my lower back hurting yesterday. It hurt last night so 9 sets of heavy deadlift triples this morning wouldn't be the best thing to do.

The pain isn't sharp and it doesn't feel too bad. I'm assuming it's nothing major and nothing a weeks rest won't fix.

Cardio - 3k run and incline walking - 400 kcals.
 
Kris_90 said:
No weights this morning. I woke up with my lower back hurting yesterday. It hurt last night so 9 sets of heavy deadlift triples this morning wouldn't be the best thing to do.

The pain isn't sharp and it doesn't feel too bad. I'm assuming it's nothing major and nothing a weeks rest won't fix.

Cardio - 3k run and incline walking - 400 kcals.
Click to expand...

good idea - hope it back to normal asap
 
Chest and Bi's

DB Bench Press
30kg 6/6/6/6/5

Incline DB Bench
25kg 6/5/5

Mid Cable Flyes
7.5kg 10/10/10

High Cable Flyes ss w/ Hammer Curls
7.5kg 10/10/10 / 12.5kg 9/9/9

Incline Bench Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 15/15/15
 
Cardio - 5k run 600 kcals.

I need to think of what weights I can do tomorrow that doesn't involve my lower back.

I may have to do arms and loads of lat raises:D
 
Chest & Biceps

DB Bench Press
25kg 12/10/8

Incline Bench (SM)
40kg 6
35k 8
30kg 8
25kg 8
20kg 9

Mid Cable Flyes
7.5kg 10/10/10

High Cable Flyes ss w/ Hammer Curls
7.5kg 10/10/10 / 12.5kg 9/9/9

Incline Bench Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 15/15/15
 
My weight yesterday was 196.4 lbs. I'm very happy with that. I planned on losing 2lbs per week but birthday festivities last week and eating lots of cake :D slowed the weight loss down to 2.6lbs over 2 weeks.

Cardio - 5k run 500kcals - speed increased to 8.5 kph.

I tried lifting a big box yesterday, it wasn't heavy but awkward to carry. My back did not approve :o it was very tight when I woke up this morning. It looks like at least another week of only chest.
 
Chest & Biceps

DB Bench Press
35kg 3/3/3
30kg 5/6/5

Incline DB Bench
22.5kg 8/8/6

Mid Cable Flyes
7.5kg 10/10/10

High Cable Flyes ss w/ Hammer Curls
7.5kg 10/10/10 / 12.5kg 9/9/9

Incline Bench Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 15/15/15
 
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