Back to the gym after 9 years
- Thread starter Kris_90
- Start date
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
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
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.
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.
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.
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.
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
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
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.
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.
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
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