Back to the gym after 9 years

Kris_90 · 20 Jun 2018 at 07:54

Chest

Dumbbell Bench Press
25kg 9/9/9/8/8

Mid Cable Flyes
7.5kg 12/12/12

High Cable Flyes
7.5kg 12/12/12

Lat Raises ss w/ Hammer Curlz
7.5kg 16/16/16 / 12.5kg 10/10/10

Barbell Curlz
21kg 10/10/10

Kris_90 · 21 Jun 2018 at 11:21

Week 3 Day 5 - Back and Triceps

Deadlifts
102.5kg 3/3/3/3
107.5kg 3/3/3
112.5kg 4

BOR
65kg 10
60kg 8/7/7/7/6/5

Lat Pulldowns
9 8/8/8

Didn't have time for tris.

Kris_90 · 22 Jun 2018 at 09:19

Week 3 Day 6 - Legs and Shoulders

Front Squats
45kg 6/6/6/6/6
50kg 5/5
52.5kg 5

Strict Press
Bar 12/12/12 - building up slowly.

Laying Hamstring Curls
28kg 11/11/11

Lat Raises ss w/ Standing Calf Raises
7.5kg 16/16/16 / 132.5kg 10/10/10

Kris_90 · 23 Jun 2018 at 15:21

Rest day cardio

35 minute run @ 8.2 kph
45 minute treadmill walking on an incline 4.5 kph @ 12% incline.

Kris_90 · 25 Jun 2018 at 14:32

Week 1 Day 2 - Back and Triceps

Sumo Deadlifts
87.5kg 5/5/5/5
92.5kg 4/4/4/4
97.5kg 4

Cable Rows
70kg 7
60kg 7/6/5/5/5/5/5

Pull ups
4/3/3

Lat Pulldown
8 11/11/11

Tricep Pushdowns
27.5kg 8/8/8

Kris_90 · 26 Jun 2018 at 14:16

Week 1 Day 3 Legs & Shoulders

Squats
67.5kg 3/3/3/3
75kg 3/3
80kg 3 PB

Seated DB OHP
15kg 12/12/12

Leg Press ss w/ Lat Raises
170kg 8/8/8 / 7.5kg 17/17/17

Laying Hamstring Curls ss w/ Standing Calves
28kg 12/12/12 / 132.5kg 11/11/11

Kris_90 · 27 Jun 2018 at 14:45

Chest

Dumbbell Bench Press
25kg 9/9/9/9/9

Mid Cable Flyes
7.5kg 12/12/12

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

Lat Raises ss w/ Ez Bar Curlz
7.5kg 16/16/16 / 21kg 10/10/10

Kris_90 · 2 Jul 2018 at 10:12

Week 1 Day 2 - Back and Triceps

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

Cable Rows
70kg 7
60kg 8/6/6/6

After a long weekend of BBQs and eating crap, unsurprisingly my gym session wasn't very good this morning.

Kris_90 · 3 Jul 2018 at 09:45

Week 1 Day 3 Legs & Shoulders

Squats
67.5kg 3/3/3/3
75kg 3/3
80kg 4 PB

Seated DB OHP
15kg 12/12/12

Leg Press ss w/ Lat Raises
185kg 12/12/12 / 7.5kg 18/18/18 - different leg press

Laying Hamstring Curls ss w/ Standing Calves
32kg 8/8/8 / 132.5kg 12/12/12

Kris_90 · 4 Jul 2018 at 15:26

Chest

Dumbbell Bench Press
25kg 9/9/9/9/9

Mid Cable Flyes
7.5kg 12/12/12

Lat Raises ss w/ Hammer Curlz
7.5kg 13/13/13 / 12.5kg 10/10/10

Ez Bar Curlz
21kg 10/10/10

A hectic week and only four hours of sleep made me feel like skipping the gym this morning. It was difficult and a really effort but its better than not going at all.

Kris_90 · 5 Jul 2018 at 12:05

Week 1 Day 5 - Back and Triceps

Deadlifts
60kg 5
80kg 3
90kg 2
100kg 1
107.5kg 1
115kg 1
120kg 5 - PB i think

BOR
60kg 12
55kg 10/10/10

Pull ups
4/3/3

Lat Pulldowns
8 12/12/10

Tricep Pushdowns
27.5kg 8/8/8

Overhead Tricep Extensions
20kg 11/11/11

Kris_90 · 6 Jul 2018 at 21:41

Forgot to add yesterdays cario which was a 4km run @ 8.5kph.

Week 1 Day 6 - Legs and Shoulders

Front Squats
47.5kg 5/5/5/5
50kg 4/4/4/4
57.5kg 4

Strict Press
30kg 8/8/8 - building up slowly.

Leg Press ss w/ Lat Raises
185kg 13/13/13 / 7.5kg 18/18/18 - different leg press

Laying Hamstring Curls ss w/ Standing Calves
32kg 9/9/9 / 140kg 8/8/8

Kris_90 · 9 Jul 2018 at 08:43

Week 2 Day 2 - Back and Triceps

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

Cable Rows
60kg 12
55kg 10/7/6/5/5

Lat Pulldowns
8 12/12/12

Tricep Pushdowns
27.5kg 8/8/8

Kris_90 · 10 Jul 2018 at 12:28

Week 2 Day 3 Legs & Shoulders

Squats
40kg 5
50kg 3
60kg 2
70kg 1
77.5kg 6

Seated DB OHP
17.5kg 8/8/8

Leg Press ss w/ Lat Raises
185kg 14/14/14 / 7.5kg 18/18/18

Laying Hamstring Curls ss w/ Standing Calves
32kg 10/10/10 / 140kg 9/9/9

Kris_90 · 11 Jul 2018 at 14:21

Chest

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

Incline DB Bench Press
15kg 12/12/12

Mid Cable Flyes
7.5kg 12/12/12

Lat Raises ss w/ Hammer Curlz
7.5kg 13/13/13 / 12.5kg 12/12/12

Ez Bar Curlz
21kg 11/11/11

Cardio:
Incline treadmill walking
40mins @ 4.5 kph at 12.5 incline

Kris_90 · 12 Jul 2018 at 08:10

Week 2 Day 5 - Back and Triceps

Deadlifts
102.5kg 4/4/4/4
107.5kg 4/4
112.5kg 4

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

Lat Pulldowns
9 8/8/8

Tricep Pushdowns
27.5kg 8/8/8

Overhead Tricep Extensions ss w/ Ab Rollouts
20kg 12/12/12 / BW 8/8/8

Workout was hard but got through it

Kris_90 · 13 Jul 2018 at 08:05

Week 2 Day 6 - Legs and Shoulders

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

Strict Press
30kg 9/9/9

Leg Press ss w/ Lat Raises
185kg 15/15/15 / 7.5kg 19/19/19

Laying Hamstring Curls ss w/ Standing Calves
32kg 11/11/11 / 140kg 10/10/10

I'm looking forward to my rest day tomorrow

Kris_90 · 15 Jul 2018 at 09:21

Chest

DB Bench Press
28kg 7/7/6/6/6

Incline DB Bench Press
18kg 10/10/10

Pec Dec
35kg 10/10/10

Facepulls ss w/ Cables Crunches
15kg 12/12/12/12/12 / 35kg 15/15/15/15/15

Hammer Curls
12kg 12/12/12

Ez Bar Curlz
23.5kg 8/8/8

Lat Raises
10kg 10/10/10/10

Kris_90 · 16 Jul 2018 at 16:55

Week 3 Day 2 - Back and Triceps

Sumo Deadlifts
80kg 6/6/6/6/6
85kg 5/5
90kg 10

Cable Rows
65kg 10
60kg 7/6/5/4

Lat Pulldowns
9 9/9/9

Tricep Pushdowns
27.5kg 9/9/9

Overhead Tricep Extensions
22.5kg 8/8/8

Kris_90 · 17 Jul 2018 at 11:24

Week 3 Day 3 Legs & Shoulders

Squats
67.5kg 4/4/4
72.5kg 4/4/4
77.5kg 5

Seated DB OHP
17.5kg 9/9/9

Leg Press ss w/ Lat Raises
160kg 10/10/10 / 10kg 11/11/11

Standing Calves
140kg 10/10/10