Back to the gym after 9 years

Week 3 Day 1 Chest & Biceps

Bench Press
Bar lots
40kg 5
50kg 3
60kg 2
65kg 2
73kg 3 - PB :D

Incline DB Bench
20kg 17
15kg 12/10/9/8/7/6 (AMRAP & EMOM)

Mid Cable Flyes
10kg 9/9/9

High Cable Flyes
10kg 9/9/9

Hammer Curls ss w/ Lat Raises
14kg 8/8/8 / 9kg 10/10/10

Facepulls
12.5kg 15/15/15
 
Week 3 Day 2 - Back and Triceps

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

Cable Rows
60kg 10
50kg 10/7/6/6/6/6 (AMRAP EMOM)

Pull ups
4/3/2

Lat Pulldown
8 10/10/10

Tricep Pushdowns
25kg 10/10/10

Overhead Tricep Extensions
20kg 11/11/11

I ate too much fat and not enough carbs yesterday and I felt the lack of energy this morning.

Cardio this afternoon.
 
CaptainRAVE said:
Make sure you throw in a load of shoulder mobility and strengthening exercises - don't make my mistake and ruin your shoulder for 6 months :)

Looking good though!
Click to expand...

Cheers. I warm up both chest and shoulder days with internal and external rotations. I do need to add shoulder dislocations back into my routine though.

Cardio - C210k

Week 4 Workout 1
28 mins @ 8.2 kph
2 mins @ 8.5 kph

4.2k

I didn't want to do it, it was hard but got it done :D
 
Week 3 Day 3 Legs & Shoulders

Squats
Ba
57.5kg 4/4/4
62.5kg 4/4
65kg 6

Seated DB OHP
20kg 10
17.5kg 9/7/6/4

Leg Press
185kg 12/12/12

Laying Hamstring Curls ss w/ Lat Raises
24kg 13/13/13 / 10kg 10/10/10

Standing Calf Press ss w/ Lat Raises
132.5kg 9/9/9 / 7.5kg 12/12/12

Felt awesome this morning, training has been going very well lately but the reduction in calories will hit me at some point :p
 
Week 3 Day 4 Chest & Biceps

Bench Press
47.5kg 8/8/8/8
52.5kg 6/6
57.5kg 9

Incline DB Bench
20kg 11
17.5kg 9/7/6/6/6/6/5 (AMRAP & EMOM)

Mid Cable Flyes
10kg 10/9/9

High Cable Flyes
10kg 9/9/9

Hammer Curls ss w/ Lat Raises
12.5kg 12/11/11 / 7.5kg 15/15/15

Bicep Curlz
10kg 12/12

Cardio later.

PM - Cardio - C210k

Week 4 Workout 2
28 mins @ 8.2 kph
2 mins @ 8.5 kph
 
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Week 3 Day 5 - Back and Triceps

Deadlifts
97.5kg 3/3/3/3
102.5kg 3/3/3
107.5kg 5

BOR
62.5kg 10
55kg 8/8/7/7/6/5 (AMRAP EMOM)

Tricep Pushdowns
25kg 11/10/11
 
Week 3 Day 6 Legs & Shoulders

Front Squats
42.5kg 6/6/6/6/6
47.5kg 5/5
52.5kg 6

Strict Press
35kg 10
30kg 8/8/7/7/6/5

Laying Hamstring Curls
24kg 13/13/13

Standing Calf Press ss w/ Lat Raises
132.5kg 10/10/10 / 10kg 10/10/10
 
Weighed in at 199 lbs this morning which is a 1.8lb loss for the week. I'm happy with that considering I haven't been too strict with my calories and I had a cheat meal on Wednesday too.

Cardio - C210k

Week 4 Workout 3
5k @ 8.5 kph - 33:57.

That's a 2 minute decrease on my best 5k time :D Still a lot of work to do though.
 
Week 1 Day 1 Chest & Biceps

Bench Press
60kg 4/4/4/4
65kg 4/3 - failed the 4th

Incline DB Bench
22kg 12
20kg 9/8/7/7/6/5

Mid Cable Flyes
10kg 11/11/9

High Cable Flyes
7.5kg 18

Hammer Curls
14kg 9/9/9

Facepulls
12.5kg 15/15/15

Wasn't feeling it today but I think I just got enough volume in.
 
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
65kg 10
60kg 7/6/5/4/4 (AMRAP EMOM)

Lat Pulldown
8 10/10/10

Tricep Pushdowns
25kg 11/11/10
 
Week 1 Day 3 Legs & Shoulders

Squats
65kg 3/3/3/3
72.5kg 3/3/3 - using a belt
77.5kg 3

Seated DB OHP
25kg 8
20kg 8/7/7/5/4/4

Leg Press
185kg 12/12/12

Laying Hamstring Curls ss w/ Lat Raises
28kg 9/9/9 / 7.5kg 16/16/16

Standing Calf Press
132.5kg 11/11/11
 
Week 1 Day 4 Chest & Biceps

Bench Press
55kg 6/6/6/6/6
62.5kg 5/5
65kg 5

Incline DB Bench
25kg 7
20kg 8/6/5/5/4

Mid Cable Flyes
10kg 11/11/11

High Cable Flyes
10kg 11/11 - didn't do another set as they seem to hurt my shoulder.

Hammer Curls ss w/ Lat Raises
12.5kg 11/11/11 / 10kg 11/11/11
 
Week 1 Day 5 - Back and Triceps

Deadlifts
Bar (RDLs) lots
60kg 5
80kg 3
90kg 2
100kg 1
107.5kg 1
115kg 5

BOR
60kg 12
52.5kg 10/10/10

Pull ups
4/3/2

Lat Pulldown
8 10/10/10

Tricep Pushdowns
27.5kg 8/8/8

Overhead Tricep Extensions
20kg 15/15/13
 
Forgot to add cardio sessions.

Monday:
Cardio - C210k

Week 5 Workout 1
28 mins @ 8.2 kph
2 mins @ 8.5 kph

Wednesday:
Cardio - C210k

Week 5 Workout 2 - Progression Run
5 mins @ 8 kph
5 mins @ 8.2 kph
5 mins @ 8.4 kph
5 mins @ 8.6 kph
5 mins @ 8.8 kph
3 mins @ 9 kph
2 mins @ 10 kph
 
Weight this morning was 198 lbs which is a 1 pound loss this week. I couldn't be too strict with my diet at the start of the week so I'm happy with the 1 pound loss.

Cardio - C210K
Week 5 Workout 3
45 mins @ 8.4 kph

Distance - 6.5 km.

The tempo and progression runs have started to have an effect. My long run speed has increased from 8 to 8.4 kph in 5 weeks.
 
Week 2 Day 1 Chest & Biceps

Bench Press
63kg 3/3/3/3
65kg 3
67.5kg 3/3
70kg 2 - wanted 3

Incline DB Bench
26kg 9
20kg 10/8/7/6/6/5/5 (AMRAP)

Mid Cable Flyes
10kg 12/12/12

Hammer Curls ss w/ Facepulls
12kg 12/12/12 / 12.5kg 16/16/16

Finished with Ab Ripper X.
 
Week 2 Day 2 - Back and Triceps

Sumo Deadlifts
Bar (RDLs) lots
72.5kg 8/8/8/8
77.5kg 6/6
85kg 6

Cable Rows
60kg 10
55kg 7/7/6/6/6/5/5/5 (AMRAP & EMOM)

Pull ups
4/4/4/3

Lat Pulldown
8 10/10/10

Tricep Pushdowns
25kg 9/9/9 - different machine to the one I normally use

Overhead Tricep Extensions
22.5kg 9/9/9

Cardio later.
 
Week 2 Day 3 Legs & Shoulders

Squats
Bar - lots
40kg 5
50kg 3
60kg 2
70kg 1
75kg 6 - rep PB

Seated DB OHP
22.5kg 7
17.5kg 12/8/8/6/6/6

Leg Press
185kg 13/13/13

Laying Hamstring Curls ss w/ Lat Raises
28kg 9/9/9 / 10kg 11/11/11

Standing Calf Press ss w/ Lat Raises
132.5kg 12/12/12 / 7.5kg 12/12/12
 
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