Back to the gym after 9 years

Kris_90 · 15 Jan 2019 at 08:24

I've pulled a muscle in my lower back. It must have been from the deadlifts yesterday. I'm getting a muscle spasm when moving a certain way however the pain is not sharp.

I'll lay off the weights until the end of the week.

Tuesday - Cardio 45 mins incline treadmill walking.

Kris_90 · 19 Jan 2019 at 12:07

Delvis said:
Buy some liquid chalk and keep it in the bag

Ironically I've got liquid chalk and in my bag but I didn't have the bag with me.

Luckily it's feeling a lot better. I'll do some cardio today and tomorrow and some light weights next week.

Kris_90 · 19 Jan 2019 at 19:07

Saturday

Cardio - 30 minute run on the treadmill 4k

Kris_90 · 21 Jan 2019 at 07:57

Monday

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

Incline DB Bench Press
25kg 8/7/5

Mid Pec Flyes
12.5kg 11/11/9

High Pec Flyes
10kg 10/10/10

Kris_90 · 22 Jan 2019 at 14:10

Tuesday - avoiding anything lower back related

Pullups
BW 7/7/6/5

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

Lat Pulldown
10 8/8/8/8

Tricep Pushdown
30kg 8/8/8/8

Low volume as I was short on time this morning.

Kris_90 · 23 Jan 2019 at 13:28

Wednesday

Seated DB Shoulder Press
25kg 8/8/8/8/6

Lat Raises w/ dropset
10kg 12/12/12/12/12/12
7.5kg 6
5kg 6

Didn't have much time but 11 sets better than no sets nomsayin'

Kris_90 · 24 Jan 2019 at 08:01

Thursday

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

Incline DB Bench Press
25kg 9/8/8

Mid Pec Flyes
12.5kg 10/10/10

High Pec Flyes
10kg 10/10/10

Quite happy with that. I may have got another rep with the 35's but I know I wouldn't recover and the incline DB would have suffered.

Kris_90 · 25 Jan 2019 at 20:23

Friday cardio

30 mins incline treadmill walking.

Kris_90 · 27 Jan 2019 at 20:20

Sunday

Cardio - 25 minute run - 3km

I keep getting the odd foot injury so I'm going to slowly build up the running again.

Kris_90 · 28 Jan 2019 at 15:46

Monday

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

Incline DB Bench Press
30kg 5/5/5

Mid Pec Flyes
12.5kg 11/11/11

High Pec Flyes
10kg 11/11/11

Chest felt very good this morning

Kris_90 · 29 Jan 2019 at 08:12

Tuesday

BOR
80kg 8
60kg 12/12/12/12

Pullups
BW 6/6/5/4

Seated Cable Rows
70kg 9/8/9/9/8

Lat Pulldown
10 8
11 5/5/5

I've been getting forearm pain and couldn't work out which exercise was causing it. After this morning it's definitely BOR's. I must be using my forearms too much so I dropped the weight.

Kris_90 · 30 Jan 2019 at 07:59

Wednesday

Seated DB Shoulder Press
25kg 8/8/8/8/8 - felt easy

Lat Raises w/ dropset
12.5kg 8/8/8/8/8
7.5kg 6
5kg 6

Cardio - 2km run 15 mins

Kris_90 · 2 Feb 2019 at 18:04

The snow kept me out of the gym Thursday & Friday.

Saturday - Cardio

Treadmill - 3.5km run

Kris_90 · 4 Feb 2019 at 19:35

Monday

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

Incline DB Bench Press
30kg 5/4
25kg 8

Mid Pec Flyes
12.5kg 10/10/10

High Pec Flyes
10kg 11/11/11

Kris_90 · 6 Feb 2019 at 07:56

Tuesday

BOR
60kg 12/12/12/12/12

Pullups
BW 6/6/5/4/4

Seated Cable Rows
70kg 9/8/8/9/8

Lat Pulldown
10 8/8/8/8

Wednesday

Cardio 3.5km run

Kris_90 · 7 Feb 2019 at 17:17

Thursday

Strict Press
40kg 8/8/8/6/6

Seated DB Press
25kg 6/6/6

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

Hammer Curlz
12.5kg 8/8/8 - these hurt my forearm.

Tricep Pushdowns
27.5kg 10/10/10/10/10

Overhead Tricep Extension
20kg 8/8/8

Kris_90 · 8 Feb 2019 at 19:15

Friday

DB Bench Press
35kg 5/5/5
30kg 8/8
25kg 8/8

Mid Pec Flyes
10kg 10/10/10

High Pec Flyes
10kg 10/10/10

Ab Rollout
8/8/8/8

Facepulls
15kg 12/12/12/12/12

Weighted Ab Crunches
32.5kg 15/15/15/15/15

Kris_90 · 10 Feb 2019 at 14:09

Sunday

Cardio - 4km run.

Kris_90 · 11 Feb 2019 at 08:29

Monday

DB Bench Press
35kg 6/6/6/5/5

Incline DB Bench Press
30kg 6/6
25kg 8/7

Mid Pec Flyes
12.5kg 10/10/10

High Pec Flyes
10kg 10/10/10

Ez Bar Curlz
28.5kg 8/8/8/8/7

DB Curlz
12.5kg 8/8/8/8

Tried hammer curls but my forearm wasn't having any of it.

Kris_90 · 12 Feb 2019 at 08:27

Tuesday

BOR
65kg 10/10/10/10/10

Pullups
BW 6/5/4/3

Seated Cable Rows
70kg 9/9/9/9/9

Lat Pulldown
10 8/8/8
12 5
8 8
7 5
6 5
5 6

Tricep Pushdowns
30kg 8/8/8/8

Overhead Tricep Extensions
22.5kg 10/10/10/10

Cardio lunchtime 3kn run