Back to the gym after 9 years

Chest & Biceps

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

Incline DB Bench (steeper incline than normal)
20kg 8/8/8

Mid Cable Flyes
7.5kg 10/10/10

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

Incline Bench Curls ss w/ Lat Raises
10kg 8/8/8 / 7.5kg 15/15/15
 
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.
 
Yesterday - incline treadmill walking 400 kcals

Legs & Shoulders

Leg Press
150kg 10/10/10
160kg 10/10/10/10

BSS
10kg 8/8/8

RDLs
Bar lots
50kg 8/8/8

Seated DB Shoulder Press
20kg 9/9/9

Lat Raises ss w/ Standing Calves
7.5kg 15/15/15 / 125kg 8/8/8
 
Back & Tri's

Deadlifts
60kg 5
80kg 3
90kg 5/5/5

BOR
50kg 9/9/9

Seated Row
55kg 8/8/8

Lat Pushdown
20kg 10/10/10

Lat Pulldown
7 9/9/9

Tricep Extensions
20kg 9/9/9

Overhead Tricep Extensions
17.5kg 10/10/10

Pull ups
BW 3/3/3
 
Chest & Biceps

DB Bench Press
30kg 7/7/6/7

Incline DB Bench (steeper incline than normal)
20kg 8/8/8

Mid Cable Flyes
7.5kg 10/10/10

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

BB Curls ss w/ Lat Raises
26kg 6/5/5 / 7.5kg 15/15/15
 
Week 1 Day 2 - Back and Triceps

Sumo Deadlifts
87.5kg 5/5/5/5
92.5kg 4/4/4/4

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

Pull ups
3/3/3

Lat Pulldown
8 9/9/9

Overhead Tricep Extensions
17.5kg 11/11/11

Facepulls
12.5kg 12/12/12

After recovering from a back injury for 8 weeks and hardly ever pulling sumo,I planned to start off slow BUT I wasn't paying attention this morning and added and extra 10kg to the bar :o I thought 77.5kg felt a bit heavy :p
 
Week 1 Day 1 Chest & Biceps

Bench Press
55kg 5/4/4/4
60kg 4/4
62.5kg 5

Incline DB Bench
20kg 12
15kg 11/9/8/8/7/7 (AMRAP & EMOM)

Mid Cable Flyes ss w/ Captains Chair Knee Raises
7.5kg 11/11/11 / BW 10/10/10

High Cable Flyes ss w/ Hammer Curls
7.5kg 11/11/10 / 12.5kg 10/10/9

BB Curls ss w/ Lat Raises
18.5kg 10/9/8 / 7.5kg 12/12/12
 
Week 1 Day 6 Legs & Shoulders

Front Squats
45kg 5/5/5/5
47.5kg 4/4/4/4
52.5kg 4

Strict Press
37.5kg 7
32.5kg 6/6/6/5/4/4

RDLs
60kg 8/8/8

Leg Press ss w/ Lat Raises
160kg 9/9/9 / 7.5kg 15/15/15

Standing Calves
125kg 9/10/10
 
Week 1 Day 4 - Chest & Biceps

Bench Press
50kg 6/6/6/6/6
57.5kg 5/5
60kg 5

DB Incline Bench
20kg 10
17.5kg 10/8/7/6/6 (AMRAP & EMOM)

DB Flyes ss w/ Captains Chair Knee Raises
10kg 10/10/10 / BW 12/12/12

Hammer Curls
12.5kg 10/10/10

Lat Raises
7.5kg 12/15/12

Incline Bench DB Curls
10kg 8/8/8
 
Week 1 Day 5 - Back and Triceps

Deadlifts
60kg 5
80kg 3
90kg 1
95kg 3/3/3/3
100kg 3/3
105kg 3

BOR
55kg 10
50kg 10/10/10

Lat Pulldown
8 9/9/9/9

Overhead Tricep Extension
17.5kg 12/12/12
20kg 8/8
 
Week 2 Day 1 Chest & Biceps

Bench Press
57.5kg 3/3/3/3
60kg 3
62.5kg 3/3
65kg 4

Incline DB Bench
20kg 12
17.5kg 6/6/6/6/6/5/5/4 (AMRAP & EMOM)

Mid Cable Flyes
7.5kg 11/11/11

High Cable Flyes ss w/ Hammer Curls
7.5kg 11/11/11 / 12.5kg 10/10/10

Ez Bar Curls ss w/ Lat Raises
21kg 8/8/8 / 7.5kg 13/13/13

Lat raises feel a lot harder than normal. I can normally do 15-16 but my side delts were dead after 13. I assuming its due to more shoulder activiation from benching.
 
Week 2 Day 2 - Back and Triceps

Sumo Deadlifts
70kg 8/8/8/8
75kg 6/6
80kg 6

Cable Rows
55kg 12
45kg 8/10/8/8/7/8/7 (AMRAP EMOM)

Pull ups
4/3/3

Lat Pulldown
8 9/9/9

Tricep Pushdowns
22.5kg 10/10/10

Overhead Tricep Extensions
20kg 8/8/8
 
Week 2 Day 6 Legs & Shoulders

Front Squats
37.5kg 8/8/8/8
42.5kg 6/6
47.5kg 7

Strict Press
35kg 10
30kg 5/5/5

RDLs
60kg 9/9/9

Leg Press
160kg 9/9/9

Standing Calves ss w/ Lat Raises
125kg 10/10/10 / 7.5kg 15/15/15
 
Week 2 Day 5 - Back and Triceps

Deadlifts
60kg 5
80kg 3
92.5kg 4/4/4/4
95kg 4/4
100kg 4

BOR
62.5kg 11
55kg 8/7/7/5/5/5

Lat Pulldown
8 10/10/10/10

Overhead Tricep Extension ss w/ Ab Wheel Rollouts
20kg 9/9/9 / BW 8/5/5
 
Week 2 Day 4 Chest & Biceps

Bench Press
52.5kg 5/5/5/5
60kg 4/4/4/4
62.5kg 4

Incline DB Bench
20kg 8
17.5kg 6/6/6

Mid Cable Flyes
7.5kg 12/12/12

High Cable Flyes ss w/ Hammer Curls
7.5kg 12/12/12 / 12.5kg 10/10/10
 
The snow has messed up my training again.

Sat - Cardio. 4.5k run and 5k bike.

Week 3 Day 4 Chest & Biceps

Bench Press
45kg 8/8 - too light so I upped the weight
50kg 8/8
55kg 6/6
60kg 7

Incline DB Bench
20kg 11
15kg 11/8/7/7/7/6

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 3 Day 2 - Back and Triceps

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

Cable Rows
55kg 12
50kg 8/7/7/7/7/7/5 (AMRAP EMOM)

Pull ups
4/4/3

Lat Pulldown
8 10/10/10

Overhead Tricep Extensions
20kg 10/10/10

Cardio - 4k run
 
Week 3 Day 3 Legs & Shoulders

Squats
52.5kg 4/4/4
57.5kg 4/4/4
62.5kg 6

Seated DB OHP
20kg 10
15kg 10/10/8/7/7/7/6/6/6

Leg Press
160kg 10/10/10

Laying Hamstring Curls ss w/ Lat Raises
24kg 12/12/12 / 10kg 8/8/8

Standing Calf Press ss w/ Lat Raises
125kg 11/11/11 / 7.5kg 10/10/10

Facepulls
12.5kg 12/12/12
 
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