Back to the gym after 9 years

Week 3 Day 5 - Back and Triceps

Deadlifts
103kg 4/4/4/4
108kg 4

BOR
65kg 8
58kg 9/7/6/5/5/5/4

Pull ups
4/4/3

Cable Rows
50kg 8/8/8

Tricep Pushdowns
25kg 10/10/10

Tricep Arm Extensions
35kg 10/10/10

Due to the way my training is scheduled, I haven't done any deadlifts in my gym near to home since it's been refurbished. The bar was so slippery it almost felt out of hands on every set. I was supposed to do another two sets at 108kg and one at 113kg but without chalk that wasn't happening.
 
Chest

Hammer Strength Chest Press
40kg 9/9/9
50kg 8/8
40kg 8/8/7
30kg 7
20kg 7

Pec Dec
35kg 10
30kg 10/10/10/10/10

Barbell Curlz
20kg 12/12/12

Facepulls ss w/ Hammer Curlz
15kg 12/12/12 / 14kg 7/7/7
12.5kg 12
 
Cardio - Intermediate 5k
Week 2 Workout 4 - Steady run

35 mins @ 8.7 kph

5k - I should have run for another 5 mins buty hip flexor was very tight so stopped early.
 
Week 1 Day 3 Legs & Shoulders

Squats
65kg 3/3/3/3
72.5kg 3/3
77.5kg 2 - form was terrible on 2nd rep so stopped at 2.

Seated DB OHP
12.5kg 12/12/12 - shoulder is still injured but the pain wasn't as bad as it was two weeks ago.

Lat Raises
7.5kg 15/15/15

Fustrating session. Both leg presses were out of order and the hamstring curl machine was being used so thats all I could fit in this morning.
 
Week 1 Day 5 - Back and Triceps

Deadlifts
102.5kg 3/3/3/3
107.5kg 3/3/3

BOR
65kg 10
57.5kg 8/7/7/5/5/5

Pull ups
4/4/3

Lat Pulldowns
8 10/10/10

Tricep Pushdowns
25kg 10/10/10

Overhead DB Tricep Extensions
20kg 10/10/10
 
Wanted to do cardio this morning so tried the mini triathlon challenge in my gym.

Kris_90 said:
Cardio - mini triathlon challenge

2,000m row
5k bike
3k run

It took 48:39. I'll do it again in March as I know I can improve all three by at least a minute apiece.
Click to expand...

Last time I did it, I used the sit down bike (the ones older people use). Went as fast as the bike would go but took me like 20 mins. This morning I used a normal bike.

2,000m row - 8:28
5k bike - 8:37
3k run - 16:52

Total time - 33:57

I could have taken a lot more out of my arms/back during the row so could improve by about 20 - 30 seconds at most. I stopped for about 30-45 seconds to get my drink off the floor, could get about the 8 minute mark next time. The run I did 2k at 10.5 kph, 0.5 k at 11kph then the final 0.5 km 11.5kph. I don't think I can increase the speed by much but I could maybe run the first 2k at a slightly faster speed.

I'll do it again in a couple of weeks.
 
Week 1 Day 2 - Back and Triceps

Sumo Deadlifts
87.5kg 4/4/4/4
92.5kg 4/4/4/4
97.5kg 4

Cable Rows
65kg 8
60kg 8/6/5/5/5

Pull ups
10kg 2/2
Bw 4/4

Tricep Pushdowns
25kg 10/10/10

Forgot to add Sunday Cardio:

45mins @ 8.2kph - about 6.5k
 
Last edited:
Week 1 Day 3 Legs & Shoulders

Squats
65kg 3/3/3/3
72.5kg 3/3
77.5kg 3 - focusing on keeping my back tight is helping. I need to stretch everything as my back/legs/shoulders feel tight.

Seated DB OHP
12.5kg 13/13/13 - shoulder is still injured but getting marginally better.

Laying Hamstring Curls
28kg 10/10/10

Standing Calves ss w/ Lat Raises
132.5kg 11/11/11 / 7.5kg 15/15/15
 
Cardio - Intermediate 5k
Week 3 Workout 1 - HIIT

3 mins @ 11 kph
1.5 mins @ 8.2 kph

Repeated 5 times.

Abs:
Plank
Bw 75s/75s

Ab Wheel
Bw 9/9/9
 
Week 1 Day 5 - Back and Triceps

Deadlifts
60kg 5
80kg 3
90kg 2
100kg 2
107.5kg 1
115kg 5

BOR
60kg 12
52.5kg 10/10/10

Pull ups
5/4/4

Lat Pulldowns
8 11/11/11

Tricep Pushdowns
30kg 8/8/8
 
Chest

Hammer Strength Chest Press
50kg 8/8/8/8/8
40kg 10/10/10

Mid Cable Flyes
7.5kg 12/12/12

High Cable Flyes
7.5kg 12/12/12

Facepulls ss w/ Hammer Curlz
15kg 12/12/12 / 14kg 7/7/7

Cables Crunches ss w/ Lat Raises
35kg 15/15/15/15/15 / 8kg 10/10/10/10/10

Barbell Curlz
20kg 12/12/12

My shoulder is still injured. I need to make sure I do more external shoulder rotation exercises during the week.
 
Week 2 Day 2 - Back and Triceps

Sumo Deadlifts
72.5kg 8/8/8/8
77.5kg 6/6
85kg 6

Cable Rows
60kg 10
55kg 8/7/6/5/5/5 - MMC was really good

Pull ups
Bw 4/4/3

Lat Pulldowns ss w/ Tricep Pushdowns
8 10/10/10 / 25kg 9/9/9

Overhead Tricep Extensions ss w/ Ab wheel Rollouts
20kg 10/10/10 / 10/10/10

Finally getting back to normal. Back on the idet today.
 
Week 2 Day 3 - Legs and Shoulders

Squats
Bar - lots
40kg 5
50kg 3
60kg 2
70kg 1
75kg 5 - 1 less rep than last time but I forgot my belt and my form felt really good so I'm happy with that.

Seated DB OHP
12.5kg 12/12/12 - shoulder pain is reduced significantly - hopefully back to training chest/shoulders normally next week

Leg Press ss w/ Lat Raises
160kg 10/10/10 / 7.5kg 15/15/15

Laying Hamstring Curls ss w/ Standing Calf Raises
28kg 10/10/10 / 132.5kg 9/9/9 - really focusing on quality reps
 
Forgot to log yesterday:

Cardio - Intermediate 5k
Week 3 Workout 2 - Tempo

20 mins @ 9.5 kph

Luckily it was just a short run. Running with a cold is horrible.
 
Week 2 Day 5 - Back and Triceps

Deadlifts
97.5kg 4/4/4/4
102.5kg 4/4
107.5kg 4

BOR
67.5kg 10
62.5kg 6/6/5/5

Pull ups
5/5/4

Lat Pulldowns
8 11/11/11

Tricep Pushdowns
27.5kg 8/8/8

Everything felt difficult today, I'll put it down to recovering from a cold.
 
Week 2 Day 6 - Legs and Shoulders

Front Squats
40kg 8/8/8/8
45kg 6/6
50kg 8

Leg Press ss w/ Lat Raises
160kg 11/11/11 / 7.5kg 15/15/15

Laying Hamstring Curls ss w/ Standing Calf Raises
28kg 10/10/10 / 132.5kg 10/10/10 - really focusing on quality reps
 
Cardio:

40 mins on stationary bike
20 mins on stairmaster
30 mins treadmill incline walking

LISS is so easy when the world cup is on :D

I've tendonitis in the side of my foot again. I need to get more supportive running shoes so I'll have a week or so off running.
 
Chest

Dumbbell Bench Press
26kg 8/8/8/8/8
20kg 10

Mid Cable Flyes
7.5kg 12/12/12

High Cable Flyes
7.5kg 12/12/12

Facepulls ss w/ Hammer Curlz
15kg 12/12/12 / 12kg 10/10/10

Cables Crunches ss w/ Lat Raises
35kg 15/15/15/ / 8kg 12/12/12

Cables Crunches ss w/ Barbell Curlz
35kg 15/15/15/ / 21g 10/10/10

Shoulder held up pretty well. It's still not 100% but it's getting there.
 
Week 3 Day 2 - Back and Triceps

Sumo Deadlifts
80kg 6/6/6/6/6
85kg 5/5
90kg 7

Cable Rows
60kg 10
55kg 8/7/7/5/5

Pull ups
Bw 4/4/3

Lat Pulldowns
8 10/10/10

Tricep Pushdowns
27.5kg 8/8/8

Overhead Tricep Extensions
20kg 11/11/10
 
Week 3 Day 3 - Legs and Shoulders

Squats
65kg 4/4/4
70kg 4/4/4
75kg 4

Seated DB OHP
12.5kg 8
15kg 8/8/8

Leg Press ss w/ Lat Raises
160kg 12/12/12 / 7.5kg 16/16/16

It may not look like a lot but I'm really happy with that session. I wasn't feeling it this morning but pushed through it :D
 
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