Back to the gym after 9 years
- Thread starter Kris_90
- Start date
Thursday
DB Bench Press
35kg 6/6/6/5
Incline DB Bench Press
30kg 7/6/6
Mid Pec Flyes
12.5kg 11/11/11
High Pec Flyes
10kg 11/11/11
Ez Bar Curlz
28.5kg 8/8/8
DB Curlz
12.5kg 8/8/8
Hammy DOMS have had me waddling around today. Some stretching tonight and a run tomorrow morning will hopefully help
DB Bench Press
35kg 6/6/6/5
Incline DB Bench Press
30kg 7/6/6
Mid Pec Flyes
12.5kg 11/11/11
High Pec Flyes
10kg 11/11/11
Ez Bar Curlz
28.5kg 8/8/8
DB Curlz
12.5kg 8/8/8
Hammy DOMS have had me waddling around today. Some stretching tonight and a run tomorrow morning will hopefully help
Monday
DB Bench Press
30kg 10/10/10/9/7
Incline DB Bench Press
25kg 9/9/7
Mid Pec Flyes
12.5kg 12/12/10
High Pec Flyes
10kg 11/11/11
I've got a cold which is why I was feeling tired and achy on Friday. I kept the session this morning short as I wasn't feeling 100%.
DB Bench Press
30kg 10/10/10/9/7
Incline DB Bench Press
25kg 9/9/7
Mid Pec Flyes
12.5kg 12/12/10
High Pec Flyes
10kg 11/11/11
I've got a cold which is why I was feeling tired and achy on Friday. I kept the session this morning short as I wasn't feeling 100%.
Last edited:
Thursday
Squats
62.5kg 5/5/5
Strict Press
47.5kg 5/5/4/5/4
Leg Extensions
35kg 12/12/12/12/12
Lat Raises
10kg 15/15/15
RDLs
60kg 9/9/9
I wanted to push the OHP more but I didn't have my belt with me. I think I've got 50kg 5x5 in me with a belt and probably more if I didn't have to clean the bar onto my shoulders for every set.
Squats
62.5kg 5/5/5
Strict Press
47.5kg 5/5/4/5/4
Leg Extensions
35kg 12/12/12/12/12
Lat Raises
10kg 15/15/15
RDLs
60kg 9/9/9
I wanted to push the OHP more but I didn't have my belt with me. I think I've got 50kg 5x5 in me with a belt and probably more if I didn't have to clean the bar onto my shoulders for every set.
Sunday
DB Bench Press
36kg 5/5/5
32kg 6/6
Incline DB Bench Press
26kg 9/9/9
Mid Pec Flyes
12.5kg 12/12/11
High Pec Flyes
10kg 12/12/12
Ez Bar Curlz
28.5kg 9/9/9/9
DB Curlz
12kg 8/8/8/8
Facepulls
17.5kg 12/12/12/12
Weighted Ab Crunches
35kg 12/12/12/12
Cardio later.
DB Bench Press
36kg 5/5/5
32kg 6/6
Incline DB Bench Press
26kg 9/9/9
Mid Pec Flyes
12.5kg 12/12/11
High Pec Flyes
10kg 12/12/12
Ez Bar Curlz
28.5kg 9/9/9/9
DB Curlz
12kg 8/8/8/8
Facepulls
17.5kg 12/12/12/12
Weighted Ab Crunches
35kg 12/12/12/12
Cardio later.
Monday 25th Feb
Pullups
bw 8/7/7/6
Deadlifts
100kg 5/5/5
I pulled a muscle in my back on the last set of deadlifts. I've been resting it since.
Wednesday
DB Bench Press
30kg 5
35kg 5/5/5/5
25kg 10
Mid Pec Flyes
12.5kg 8/8/8
High Pec Flyes
10kg 10/10/10
Pullups
bw 8/7/7/6
Deadlifts
100kg 5/5/5
I pulled a muscle in my back on the last set of deadlifts. I've been resting it since.
Wednesday
DB Bench Press
30kg 5
35kg 5/5/5/5
25kg 10
Mid Pec Flyes
12.5kg 8/8/8
High Pec Flyes
10kg 10/10/10
Last edited:
Had a week off work and the gym too. I want to make sure my lower back heals before pushing too much.
Sunday
Cardio - 25 mins - 3.5km. I've got a cold and can't breath through my nose. That run was challenging but I feel better now I've done it.
Sunday
Cardio - 25 mins - 3.5km. I've got a cold and can't breath through my nose. That run was challenging but I feel better now I've done it.
Monday
DB Bench Press
30kg 8/8/8/8/7
Mid Pec Flyes
10kg 8/8/8
High Pec Flyes
7.5kg 10/10/10
I haven't trained for just under 2 weeks so I knew the weights would feel heavy this morning. Took it easy so I can slowly get back into it and work around my injuries.
DB Bench Press
30kg 8/8/8/8/7
Mid Pec Flyes
10kg 8/8/8
High Pec Flyes
7.5kg 10/10/10
I haven't trained for just under 2 weeks so I knew the weights would feel heavy this morning. Took it easy so I can slowly get back into it and work around my injuries.