Back to the gym after 9 years
- Thread starter Kris_90
- Start date
3 days off and 3 deload sessions this week.
AM - Chest & Biceps
DB Bench Press
30kg 5/5/5
Incline DB Bench Press
20kg 8/8/8
Mid Cable Flyes
10kg 10/10/10
Hammer Curls ss w/ Lat Raises
12.5kg 10/10/10 / 10kg 8/8/8
Seated Incline DB Curls
10kg 8/8/8
PM - Cardio
C210K
Week 6 Workout 1
30 mins @ 8.4 kph
AM - Chest & Biceps
DB Bench Press
30kg 5/5/5
Incline DB Bench Press
20kg 8/8/8
Mid Cable Flyes
10kg 10/10/10
Hammer Curls ss w/ Lat Raises
12.5kg 10/10/10 / 10kg 8/8/8
Seated Incline DB Curls
10kg 8/8/8
PM - Cardio
C210K
Week 6 Workout 1
30 mins @ 8.4 kph
Cardio
I was supposed to follow C210k w6w2 which entailed running at tempo (9.4 kph) for 10 mins x2.
9.4 kph felt easy so I ran a 5k at that pace.
24 mins @ 9.4 kph
5 mins @ 10 kph
2 mins @ 10.5 kph
31 minute 5k is a pb by over 3 minutes
Also did abs:
Plank
70s/70s
Ab Roller
8/8/8
I was supposed to follow C210k w6w2 which entailed running at tempo (9.4 kph) for 10 mins x2.
9.4 kph felt easy so I ran a 5k at that pace.
24 mins @ 9.4 kph
5 mins @ 10 kph
2 mins @ 10.5 kph
31 minute 5k is a pb by over 3 minutes
Also did abs:
Plank
70s/70s
Ab Roller
8/8/8
No chest today. I'm injured my tricep/shoulder. I get a little pain when in a seated db ohp position or db bench. I don't get any pain in any other positions so I'm just going to take a week or two off training chest/triceps. I'm not sure if I'll do some lat raises.
Cardio - C210K
Week 6 Workout 3
47 mins @ 8.4 kph
3 mins @ 10 kph
The treadmill switched itself off towards the end so I'm not sure on the distance, I'm guessing about 7.5 km.
Cardio - C210K
Week 6 Workout 3
47 mins @ 8.4 kph
3 mins @ 10 kph
The treadmill switched itself off towards the end so I'm not sure on the distance, I'm guessing about 7.5 km.
Weighed in at 195 lbs this morning which is 7 lbs over 7 weeks. I was hoping for more than 1 lb weight loss per week but my lifts haven't suffered and I've allowed myself to have the odd cheat meal.
I'm changing my cardio to an intermediate 5k training plan which involves upping my running frequency to 4-5 times per week but the runs are much shorter than the training plan I'm currently on. I'm not going to change calories yet, I'll see how the cardio goes.
I'm changing my cardio to an intermediate 5k training plan which involves upping my running frequency to 4-5 times per week but the runs are much shorter than the training plan I'm currently on. I'm not going to change calories yet, I'll see how the cardio goes.
Week 3 Day 3 Legs
Squats
65kg 4/4/4
70kg 4/4/4
72.5kg 4
Leg Press
185kg 12/12/12
Laying Hamstring Curls
28kg 11/11/10
Standing Calf Press
132.5kg 12/12/12
My legs hadn't recovered from last nights' run so this morning's session was really hard. Felt good once it was done though
Squats
65kg 4/4/4
70kg 4/4/4
72.5kg 4
Leg Press
185kg 12/12/12
Laying Hamstring Curls
28kg 11/11/10
Standing Calf Press
132.5kg 12/12/12
My legs hadn't recovered from last nights' run so this morning's session was really hard. Felt good once it was done though
Week 3 Day 4 Chest and Biceps - w/o shoulders
Low Chest Flyes
7.5kg 10/10/10
Mid Chest Flyes
7.5kg 12/12/12
High Chest Flyes
7.5kg 12/12/12
Hammer Strength Chest Press
40kg 8/8/8/8/8
Hammer Curls
12kg 14/14/14
Incline DB Curls
10kg 8/8/8
Not the best chest session but I haven't been able to train chest for two weeks due to a shoulder injury. The Hammer Strength chest press doesn't seem to aggravate the injury so I kept the weight low so my shoulders wouldn't take over.
Finished with cardio which was ridiculously hard in this heat.
Cardio - Intermediate 5k
Week 2 Workout 2 - Tempo run
10 mins @ 9.7 kph
3 min @ 6 kph
10 mins @ 9.5 kph
3 min @ 6 kph
9.7 kph was too difficult in this heat so I dropped it down slightly.
Low Chest Flyes
7.5kg 10/10/10
Mid Chest Flyes
7.5kg 12/12/12
High Chest Flyes
7.5kg 12/12/12
Hammer Strength Chest Press
40kg 8/8/8/8/8
Hammer Curls
12kg 14/14/14
Incline DB Curls
10kg 8/8/8
Not the best chest session but I haven't been able to train chest for two weeks due to a shoulder injury. The Hammer Strength chest press doesn't seem to aggravate the injury so I kept the weight low so my shoulders wouldn't take over.
Finished with cardio which was ridiculously hard in this heat.
Cardio - Intermediate 5k
Week 2 Workout 2 - Tempo run
10 mins @ 9.7 kph
3 min @ 6 kph
10 mins @ 9.5 kph
3 min @ 6 kph
9.7 kph was too difficult in this heat so I dropped it down slightly.