Back to the gym after 9 years

Chest & Biceps

DB Bench Press
30kg 5/5/5/4

Incline DB Bench Press
20kg 9/9/7

Mid Cable Flyes
7.5kg 10/10/10

Lat Raises ss w/ Hammer Curlz
10kg 12/12/12 / 12.5kg 12/12/12

Ez Bar Curlz
23.5kg 8/8/8
 
Week 3 Day 5 - Back and Triceps

Deadlifts
110kg 3/3
115kg 3/3
120kg 4

BOR
67.5kg 9
60kg 8/8/8 (EMOM)


Lat Pulldowns
9 8/8/8

Tricep Pushdowns
27.5kg 9/9/9

Overhead Tricep Extensions
22.5kg 8/8/8

Pull ups
BW 5/5/5
 
Approaching the end of week 2 of the diet. Weight update:

Day 1 - 196.6lbs
Day 2 - 194.8 lbs
Day 3 - 192.2 lbs
Day 4 - 191 lbs
Day 5 - 190 lbs
Day 6 - 189.6 lbs
Day 7 - 188.2 lbs

Day 8 - 190.4 lbs - refeed the day before
Day 9 - 188.8 lbs
Day 10 - 188.8 lbs
Day 11 - 187.8 lbs
Day 12 - 187.4 lbs
Day 13 - 186 lbs

Looking forward to my refeed tomorrow :D
 
I decided to stop the diet today. I've been trying to revise for a masters exam (in 3 weeks), but I couldn't concentrate at all Friday/yesterday morning. I know that's a sign of my T being low and although I suppose that's to be expected, I couldn't not revise. I carbed up yesterday morning and managed plenty of revision in the afternoon. I could have gone another week if it wasn't for the exam.

I'm still looking lean today but had a great pump this morning :)

I've also switched my program from n-Suns CAP3 to n-Suns 6 day deadlift program. It follows

Sunday:

DB Bench Press
20kg 8
24kg 6
28kg 4/4/4
24kg 5/6
22kg 7
20kg 8

Strict Press
20kg 6
23kg 5
28kg 3/5/7/4/6/8

Mid Cable Flyes
7.5kg 11/11/11

High Cable Flyes
7.5kg 11/11/11

Tricep Pushdowns ss w/ Ez Bar Bicep Curlz
27.5kg 9/9/9 / 23.5kg 9/9/9

Overhead Tricep Extensions ss w/ Hammer Curlz
22kg 9/9/9 / 14kg 6/6/6

Facepulls ss w/ Cables Crunches
12.5kg 12/12/12 / 30kg 13/13/13/13
 
Monday

Deadlift
95kg 5
107.5kg 3
120kg 4 - AMRAP
115kg 3
107.5kg 3
102.5kg 3
95kg 3
90kg 3
82.5kg 3

BOR
70kg 5/5/5

Cable Rows ss w/ Captains Chair Crunches
60kg 8/8/8 / BW 12/12/12

Lat Pulldowns (inc. dropset) ss w/ Ab Wheel Rollouts
9 9/9 / BW 8/8/8
8 9/5
7 5
6 5
5 5
4 5

I was supposed to do 6 sets of front squats but didn't have time.
 
Tuesday

Strict Press
27.5kg 5
32.5kg 3
35kg 8
35kg 3
32.5kg 3
30kg 3
27.5kg 5/5
25kg 5

Incline DB Bench
12.5kg 6
17.5kg 5
20kg 3/5/7/4/6/8

Seated DB Press
17.5kg 8/7/7

Lat Raises
10kg 12/12/8
7.5kg 10/10/10

Rear Delt Raises
3kg 10/10/10
 
Wednesday

Squats
62.5kg 5
70kg 3
77.5kg 5
75kg 3
70kg 3
65kg 3
62.5kg 5
57.5kg 5
52.5kg 5

RDLs ss w/ Cable Crunches
60kg 8/8/8 / 30kg 13/13/13

Lying Hamstring Curls ss w/ Cable Crunches
32kg 11/11/11 / 30kg 13/13/13

Walking DB Lunges
12.5kg 8/8/8

Legs are dead after that.
 
Thursday

DB Bench Press
25kg 5/5
30kg 6/3
25kg 7/3/5
22.5kg 3
20kg 5

Incline DB Bench Press
12.5kg 6
17.5kg 5
20kg 3/5/7/4/6/8

Tricep Pushdowns ss w/ Ez Bar Bicep Curlz
27.5kg 10/10/10 / 23.5kg 10/10/10

Overhead Tricep Extensions ss w/ Hammer Curlz
22.5kg 10/10/10 / 12.5kg 10/10/10
 
Sunday:

DB Bench Press
22.5kg 8
26kg 6
30kg 4/4/4
26kg 5/6
24kg 7
22kg 8

Strict Press
22.5kg 6
27.5kg 5
30kg 3/5/7/4/6/8

Mid Cable Flyes
7.5kg 12/12/12

High Cable Flyes
7.5kg 12/12/12

Tricep Pushdowns ss w/ Ez Bar Bicep Curlz
27.5kg 11/11/11 / 23.5kg 11/11/11

Overhead Tricep Extensions ss w/ Hammer Curlz
22kg 11/11/11 / 14kg 7/7/7

Facepulls ss w/ Cables Crunches
12.5kg 13/13/13/13 / 30kg 14/14/14/14
 
Tuesday

Strict Press
32.5kg 5
37.5kg 3
42.5kg 5
40kg 3
37.5kg 3
35kg 3
32.5kg 5
30kg 5
27.5kg 5

Incline DB Bench
15kg 6
17.5kg 5
20kg 3/5/7/4/6/8

Seated DB Press
17.5kg 8/8/8

Lat Raises w/ Dropset
10kg 12/12/12
7.5kg 10
5kg 13

Rear Delt Raises
3kg 11/11/11
 
Forgot to log last Wednesday

DB Bench Press
30kg 7/7/7

Incline DB Bench Press
25kg 5/5/5

Mid Cable Flyes
7.5kg 12/12/12

Tricep Pushdowns ss w/ Ez Bar Bicep Curlz
27.5kg 12/12/12/12 / 26kg 8/8/8/8
 
Monday

DB Bench Press
30kg 7/7/7

Incline DB Bench Press
25kg 6/5/5

Mid Cable Flyes
7.5kg 13/13/13

Tricep Pushdowns ss w/ Ez Bar Bicep Curlz
30kg 8/8/8/8 / 26kg 9/8/8/8
 
Tuesday

BOR
70kg 5 - felt easy
80kg 5/5/5/5/5

BOR - to chest
50kg 8/8/8

Pullups
5/5/5

Lat Pulldowns (w/ dropset)
9 10/10/10
8 5
7 6
6 5
5 6
4 7

I didn't have much time this morning, it may not be much but it's better than nothing.

My workouts over the next 2 weeks will be avoiding puttimg heavy weight through my legs. I've still got an injury to the outside of my foot (from running) but due to squats and deadlifts, particularly sumo deadlifts, it's not healing. I'm going on holidays in 2 weeks and it's going to involve lots of walking so need to get this healed asap.
 
Thursday

DB Bench Press
30kg 8/8/8

Incline DB Bench Press
25kg 6/6/6

Mid Cable Flyes
10kg 8/8/8

Tricep Pushdowns ss w/ Ez Bar Bicep Curlz
30kg 9/9/9 / 26kg 9/9/9
 
Friday

Seated Rows
70kg 5/5/5/5/5

Pull ups
5/5/5

One arm DB rows
25kg 10/10/10

Rear Delt Raises
3kg 12/12/12

Lat Pulldown (w/ dropset)
10 8/8/8
9 5
8 5
7 5
6 5
5 7
4 8
 
Monday

DB Bench Press
35kg 3/3
30kg 7

Incline DB Bench Press
25kg 7/7/7

Mid Cable Flyes
10kg 9/9/9

Tricep Pushdowns ss w/ Ez Bar Bicep Curlz
30kg 10/10/9 / 26kg 9/9/8

Short session again. Tbh since stopping deadlifts and squatting to rest my foot, I've lost all interest in the gym. These short sessions are all I feel like I can do.

Anyway I'm on holidays for two weeks from Sunday so I'll switch up what I train and eat and drink lots :D The cut starts on 1st Oct :D
 
Tuesday

Seated Rows
70kg 6/6/6/6/6

Pull ups
5/5/4

One arm DB rows
30kg 5/5/5

Rear Delt Raises
4kg 10/10/10/10

Lat Pulldown (w/ dropset)
10 8/8/8
9 3
8 5
7 5
6 7
5 8

Hyperextensions
10kg 10/10/10
 
Thursday

DB Bench Press
35kg 4/4/4/3

Incline DB Bench Press
25kg 7/7/7

Mid Cable Flyes
10kg 9/9/9

Tricep Pushdowns ss w/ Ez Bar Bicep Curlz
30kg 10/10/9 / 30kg 8/8/8
 
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