Back to the gym after 9 years

Kris_90 · 5 Dec 2018 at 14:45

Wednesday

DB Bench Press
25kg 8/8/8/8/8/8/8/8 -1 min rest

Mid Pec Flyes ss w/ Lat Raises
10kg 10/10/10 / 12.5kg 9/9/9

High Pec Flyes ss w/ Lat Raises (1 second pause)
10kg 10/10/10 / 10kg 10/10/10

Only had 30 mins this morning so I'm happy with the volume I got in.

Kris_90 · 8 Dec 2018 at 09:15

Thursday

BOR
80kg 7/7/7

Pullups
BW 8/7/6

Lat Pulldown
11 6/6/6/6

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

Ab Rollout
10/10/10/10/10

Kris_90 · 9 Dec 2018 at 15:49

Sunday

Cardio - 4.5km run.

Pullups ss w/ Cable Ab Crunches
BW 8/7/5 / 36.25kg 14/14/14

Kris_90 · 10 Dec 2018 at 10:09

Monday

DB Bench Press
30kg 9/9/9/9/7

Incline DB Bench Press
25kg 7/6/6

Mid Pec Flyes
12.5kg 8/8/8

High Pec Flyes
10kg 12/12/12

Kris_90 · 14 Dec 2018 at 19:34

Thursday

Strict Press
50kg 4/4/3
40kg 7/7/7

Ez Bar Curlz
32.5kg 6/6/6/6/5

Seated DB Press
25kg 7/7/7

Lat Raises ss w/ Ab Crunches
12kg 9/9/9 / 35kg 14/14/13

Tricep Pushdowns ss w/ Facepulls
30kg 8/8/8 / 20kg 10/10/10

Friday

BOR
85kg 5/5/5/5/5

Pullups
BW 8/7/5/4

One arm DB rows
37.5kg 5/5/5/5/5

Lat Pulldown with dropset ss w/ Ab Rollouts
10 8/8/8/8 / 11/11/11

Kris_90 · 17 Dec 2018 at 18:13

Sunday

Cardio - 4k run

Monday

DB Bench Press
35kg 5/4/5/4/4

Incline DB Bench Press
30kg 4/4/4/4/4
25kg 8/7

Mid Pec Flyes
12.5kg 9/9/9

High Pec Flyes
10kg 13/12/12

More strength focused today.

Kris_90 · 18 Dec 2018 at 08:39

Tuesday

Deadlifts
110kg 5/5/5

BOR
87.5kg 5/5/5
80kg 5

Pullups
BW 7/5/7

One arm DB rows
37.5kg 5/5/5/5/6

Ab rollouts
11/11/11/11/11

Firat time deadlifting for a couple of months. My CNS didn'tlike that too much

Kris_90 · 19 Dec 2018 at 08:51

Wednesday

Cardio - 3k run at tempo pace.

Kris_90 · 20 Dec 2018 at 12:47

Thursday

Strict Press
50kg 4/4/4/3

Ez Bar Curlz
32.5kg 6/6/6/6/5

Seated DB Press
30kg 3
25kg 8/8

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

Hammer Curlz
15kg 6/6/6

Haven't had enough sleep this week and felt it this morning. Anyway only one more workout before a rest

Kris_90 · 31 Dec 2018 at 13:36

I've had a good break over Christmas. I've run 3 times over the past week or so with the aim to try and and reduce the damage done by the amount of food and alcohol I've consumed

.

The focus for 2019 is my diet. This was my goal for 2018 but I failed miserably.

My goals for 2019 are:

Get down to 170 lb by summer. The closest I got previously was 171.5 lbs.
Run a 10k (non-stop).

By fixing my diet, both should be easily achievable. I'm gong to start with my old PPL split of 6 days per week with 3 cardio sessions added. I may reduce this to 5 days per week dependant on how I'm recovering. I'm looking forward to leg day on Friday. I haven't trained my legs since September due to an injury.

Kris_90 · 2 Jan 2019 at 20:13

Wednesday

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

Incline DB Bench Press
25kg 6/6/6

Mid Pec Flyes
10kg 10/10/10

High Pec Flyes
10kg 10/10/10

Tricep Pushdowns
30kg 8/8/8

Ab rollouts
8/8/8/8/8/8

Kris_90 · 3 Jan 2019 at 08:19

Thursday

BOR
85kg 5/5/5/5/5

Pullups
BW 6/6/5

One arm DB rows
37.5kg 5/5/5/5

Lat Pulldown
10 8/8/8/8

Ez Bar Curlz
31kg 6/6/6
26kg 8/8

Kris_90 · 6 Jan 2019 at 18:28

Thursday PM Cardio - 35 minutes incline treadmill walking - 350 kcals.

I had a cold Friday and didn't have enough energy to go the gym.

Sunday

DB Bench Press
32kg 6/6/5/4

Incline DB Bench Press
26kg 6/6/5

Mid Pec Flyes
11.25kg 12/12/12

High Pec Flyes
11.25kg 10/10/10

Tricep Pushdowns ss w/ Ab Crunches
28.75kg 10/10/10 / 36.25kg 15/15/15

Kris_90 · 7 Jan 2019 at 18:34

Monday

Deadlifts
110kg 5/5/5

T-Bar Rows
60kg 10
80kg 5/5/5/5

Pullups
BW 6/5/5

Lat Pulldown
10 9/9/9

Ez Bar Curlz
26kg 8/8/7/7/8

Kris_90 · 8 Jan 2019 at 10:15

Tuesday

Squats
60kg 5/5/5

Strict Press
40kg 8/8/7

Front Squats
40kg 6/6/6

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

Quad Extensions
40kg 14/14
52kg 10/10/10

Standing Calf Raises ss w/ Facepulls
87.5kg 12/12/12 / 17.5kg 12/12/12

Kris_90 · 9 Jan 2019 at 08:07

Wednesday

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

Incline DB Bench Press
25kg 6/6/5

Mid Pec Flyes
12.5kg 10/10/10

High Pec Flyes
10kg 10/10/10

Ez Bar Curlz
26kg 9/9/9/9/9

Hammer Curlz
12.5kg 8/8/8

I think my shoulders are still fatigued from yesterday hence the drop off in reps.

Kris_90 · 10 Jan 2019 at 11:18

Thursday

BOR
87.5kg 5/5/5/5/5

Pullups
BW 7

One arm DB rows
37.5kg 5/5/5/5/5

Lat Pulldown ss w/ Tricep Pushdowns
11 8/8/8 / 30kg 8/8/8/8
10 10

Lat Pushdown ss w/ Overhead Tricep Extensions
20kg 8/8/8/8 / 20kg 10/10/10/10

Kris_90 · 12 Jan 2019 at 17:12

Saturday

Cardio - 30 mins incline treadmill walking - 300 kcals

I'm increasing my calories as I think I was too aggressive with the deficit. I'm increasing my kcals to 2,400 per day (300 increase).

Kris_90 · 13 Jan 2019 at 09:37

Sunday

DB Bench Press
32kg 6/6/6/6/6

Incline DB Bench Press
26kg 8/8/9

Mid Pec Flyes
12.5kg 13/12/12

High Pec Flyes
10kg 11/11/11

Ez Bar Curlz
28.5kg 8/8/8/8/8

Kris_90 · 14 Jan 2019 at 10:34

Monday

Deadlifts
110kg 5/5/3 - the bar in my other gym is so slippery its almost impossible to grip and I didn't have chalk. I had way more in the tank.

BORs
80kg 5/5/5/5/5 - again slippery bar made this more difficult than it should have been.

Pullups
BW 6 - im getting forearm pain so im switching to chinups for a while.

One Arm DB Rows
38kg 5/5/5/5/5

Cable Rows
70kg 8/8/8

Tricep Pushdowns
30kg 10/10/10/10/10