Back to the gym after 9 years

Kris_90 · 3 Oct 2018 at 12:59

Back from holidays, went to the gym about 5 times but can't remember each set to log it.

Tuesday

BOR
70kg 8/8/8/8

Pull ups
5/5/5/4

One arm DB rows
35kg 6/6/6/6

Lat Pulldown
8 12/12/12/12

Seated Cable Rows
60kg 8/8/8/8

Wednesday

DB Bench Press
35kg 3/3/3/2

Incline DB Press
25kg 8/8/6/5

Mid Pec Flyes
7.5kg 13/13/13

High Pec Flyes
7.5kg 8/8/8

Kris_90 · 5 Oct 2018 at 17:20

Thursday

Seated DB Press
20kg 10/10/10/10

Lat Raises
10kg 13/13/13
7.5kg 15/15/15

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

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

Kris_90 · 8 Oct 2018 at 19:02

Monday

Seated Cable Rows
70kg 7/7/7/7/7

One arm DB rows
35kg 7/7/7/7

Pull ups
5/4/4/4

Lat Pulldown
9 8/8/8/8

Hyperextensions
10kg 10/10/10/10

Kris_90 · 10 Oct 2018 at 13:19

Wednesday

DB Bench Press
30kg 9/8/8/6/5
25kg 7/7

Mid Pec Flyes
10kg 8/8/8

High Pec Flyes
7.5kg 10/10/10

Facepulls
15kg 12/12/12/12

Ab Wheel
8/8/8/8

Kris_90 · 11 Oct 2018 at 08:42

Thursday

Seated DB Press
25kg 7/7/7/7/5

Lat Raises
10kg 13/13/13/13/13

Facepulls
15kg 12/12/12

Tricep Pushdowns (w/ rope) ss w/ Ez Bar Bicep Curlz
25kg 12/12/12/10 / 26kg 9/9/9/8

Kris_90 · 12 Oct 2018 at 08:14

Friday

Seated Cable Rows
70kg 8/8/8/8/8

Pull ups
5/5/4/4

Lat Pulldown
9 8/8/8/8

One arm DB rows
35kg 6/6/6/6

Hyperextensions
10kg 11/11/11

Kris_90 · 16 Oct 2018 at 08:43

Tuesday

DB Bench Press
30kg 9/6/8/8/5

Incline DB Bench Press
25kg 7/7/5

Mid Pec Flyes
10kg 9/9/9

High Pec Flyes
7.5kg 11/11/11

Ab Wheel
8/8/8/8

Pretty crap session. The weights felt fine but my recovery between sets was terrible.

Kris_90 · 17 Oct 2018 at 20:09

Wednesday

Seated DB Press
25kg 7/7/7/6/6

Lat Raises
10kg 14/14/14/14/14

Facepulls ss w/ Hammer Curls
15kg 13/13/13/13 / 12.5kg 10/10/10/10

Tricep Pushdowns (w/ rope) ss w/ Ez Bar Bicep Curlz
25kg 12/12/12/12 / 26kg 9/9/9/8

Recovery between sets is still terrible. I can't wait to train properly again. Another two weeks or so and my foot should be ok to start training legs again.

Kris_90 · 18 Oct 2018 at 12:58

Thursday

Seated Cable Rows
75kg 6/6/6/6/6

Pull ups
5/4/4/4

Lat Pulldown
9 9/9/9/9

One arm DB rows
30kg 8/8/8/8

Cardio - incline treadmill walking 20 mins.

Kris_90 · 21 Oct 2018 at 09:07

Friday

DB Bench Press
30kg 8/8/8/8/6

Mid Pec Flyes
10kg 10/10/10

High Pec Flyes
7.5kg 12/12/12

Ab Wheel ss w/ Pressups
8/8/8/8 / 8/8/8/8

My shoulder didn't feel good after the 4th set of DB bench so I didn't do any incline bench.

Saturday

Cardio - 15 minute run.

My foot is almost 100% so I started running again yesterday. Only a short run as I'd like to slowly build back to 5k distance. I'll run once a week and give myself 6 weeks to get to 5k distance then up the frequency.

Kris_90 · 22 Oct 2018 at 19:31

Monday

Seated DB Press
20kg 10/10/10/8/8

Lat Raises
10kg 13/13/13/13/13

Facepulls ss w/ Hammer Curls
15kg 13/13/13/13 / 12.5kg 10/10/10/10

Tricep Pushdowns (w/ rope) ss w/ Ez Bar Bicep Curlz
25kg 12/12/12/12 / 26kg 9/9/8/8

Kris_90 · 23 Oct 2018 at 08:02

Tuesday

Seated Cable Rows
75kg 7/7/6/6/6

Pull ups
8/5/4 - don't know where the first set came from

One arm DB rows
35kg 6/6/6/6/6

Lat Pulldown
10 8
9 9/9/9

Hyperextensions
10kg 10/10/10/10

Kris_90 · 24 Oct 2018 at 14:19

Wednesday

DB Bench Press
30kg 8/8/8/7

Incline DB Bench Press
25kg 6/6/6/5

Mid Pec Flyes
10kg 12/12/12

High Pec Flyes
10kg 8/8/8

Ab Wheel
8/8/8/8/8

Kris_90 · 25 Oct 2018 at 11:11

Thursday

Seated DB Press
25kg 7/7/7/7/6

Lat Raises
10kg 12/12/12/12/12

Facepulls ss w/ Hammer Curls
17.5kg 8/8/8/8 / 12.5kg 10/10/10/10

Tricep Pushdowns (w/ rope) ss w/ Ez Bar Bicep Curlz
27.5kg 8/8/8/8 / 26kg 9/9/9/9

Weighted Ab Crunches ss w/ Bicep Curlz
35kg 12/12/12/12 / 12.5kg 6/6/6/6

Kris_90 · 27 Oct 2018 at 11:47

Friday

BOR
70kg 8/8/8/8/8

One arm DB rows
35kg 7/7/7/7/7

Seated Cable Rows
70kg 7/7/7/7

Lat Pulldown
9 9/9/9/9

Hyperextensions
10kg 10/10/10/10

Captains Chair Crunches
BW 12/12/12/12/12

Kris_90 · 27 Oct 2018 at 18:32

Saturday

Cardio - 20 minute run @ 8.2 kph - 3k

Kris_90 · 29 Oct 2018 at 08:57

Monday

DB Bench Press
35kg 4/4
30kg 7/6/5

Incline DB Bench Press
25kg 6/6/5

Mid Pec Flyes
10kg 13/13/13

High Pec Flyes
10kg 9/9/9

Ab Wheel
9/9/9/9

I started keto again on Saturday so I was expecting my reps to reduce towards the end of the sets. Hopefully I've depleted my glycogen stores so I'll be in ketosis tomorrow.

Kris_90 · 30 Oct 2018 at 14:03

Tuesday

Seated DB Press
25kg 7/7/5
20kg 8/8/8

Lat Raises
10kg 12/12/12/12/12

Facepulls ss w/ Hammer Curls
17.5kg 9/9/9/9 / 12.5kg 11/11/8

Tricep Pushdowns (w/ rope) ss w/ Ez Bar Bicep Curlz
27.5kg 9/9/9/9 / 31kg 6/6/6/5

Weighted Ab Crunches ss w/ Bicep Curlz
35kg 13/13/13/13 / 12.5kg 6/6/6

Kris_90 · 31 Oct 2018 at 18:34

Wednesday

BOR
80kg 5/5/5/5/5

Pullups
BW 6/6/6

One arm DB rows
35kg 6/6/6/6/6

Lat Pulldown
9 9/9/9/9

Seated Cable Rows
70kg 7/7/7/7

Captains Chair Crunches
BW 11/11/11/11

Kris_90 · 1 Nov 2018 at 15:37

Thursday

Cardio - 30 miute run on the treadmill.