Back to the gym after 9 years

Kris_90 · 28 Mar 2019 at 19:33

Thursday

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

Incline DB Bench Press
30kg 5/5/5

Mid Pec Flyes
12.5kg 8/8/8

High Pec Flyes
10kg 10/10/10

Kris_90 · 30 Mar 2019 at 19:49

Saturday

Cardio - 3.5km run @ 8.5kph - 9kph.

Kris_90 · 4 Apr 2019 at 19:03

Thursday

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

Incline DB Bench Press
26kg 7/7/6

Mid Pec Flyes
12.5kg 8/8/8

High Pec Flyes
10kg 15/15/15

Seated DB Shoulder Press
20kg 5/5/5/5/5

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

Face pulls
15kg 10/10/10/10

Tricep Pushdowns
30kg 8/8/8/8/8

Kris_90 · 6 Apr 2019 at 18:44

Saturday

Cardio - 4k run

Kris_90 · 7 Apr 2019 at 09:16

Sunday

DB Bench Press
34kg 5/5/5/5/5

Incline DB Bench Press
30kg 6/5/5

Mid Pec Flyes
12.5kg 9/9/9

High Pec Flyes
12.5kg 10/10/10

Tricep Pushdowns ss w/ Cable Ab Crunches
30kg 8/8/8/8/8 / 32.5kg 15/15/15/15/15

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

Kris_90 · 8 Apr 2019 at 17:15

New gym so cable machine weights are not comparable.

Monday

BOR
60kg 10/10/10/10/10

Hammer Strength Lat Pulldown
60kg 7/7/7
Single Arm - 20kg 8/8/8

Cable Rows
45kg 8/8/8/8/8

Lat Pulldown
45kg 8/8
50kg 8/8/8

Barbell Curls
20kg 8/8/8/8

DB Curls
10kg 7/7/7

Kris_90 · 9 Apr 2019 at 21:49

Tuesday

Leg Press
120kg 10/10/10/10/10

Leg Extensions
45kg 10/10/10/10
50kg 8/8/8/8/8/8

Hamstring Curls
50kg 10/10/10

Hammer Strength Rear Kick
20kg 10
40kg 10
60kg 8/8/8/8

Strict Press
40kg 5/5/5/5/5

Hammer Strength Shoulder Press
40kg 8
60kg 5/5/6

Lat Raises
12kg 8/8/8
10kg 12/12

Kris_90 · 10 Apr 2019 at 08:34

Wednesday

DB Bench Press
34kg 5/5/5/5/4

Hammer Strength Wide Chest Press
80kg 7/7/7

Hammer Strength Incline Chest Press
60kg 6/7/6

Mid Pec Flyes
12.5kg 10/10/10

Tricep Pushdowns ss w/ Cable Ab Crunches
30kg 9/9/9/9/8 / 32.5kg 15/15/15/15/15

Overhead Tricep Extensions
22kg 10/10/10/9

Kris_90 · 12 Apr 2019 at 10:19

Friday

BOR
70kg 5/5/5/5/6

Hammer Strength Lat Pulldown
80kg 10/10
100kg 8/8/8
Single Arm - 30kg 10/10/10

Cable Rows
60kg 5/5/5/5/5

Lat Pulldown w/ dropset
50kg 9/9/9/9/9
45kg 4
40kg 4
35kg 5

Kris_90 · 14 Apr 2019 at 09:26

Sunday

DB Bench Press
36kg 5/5/5/3

Incline DB Bench Press
32kg 5/5/3
30kg 5

Mid Pec Flyes
12.5kg 10/10/10

High Pec Flyes
12.5kg 11/11/11

Tricep Pushdowns ss w/ Cable Ab Crunches
30kg 10/10/10/10/10 / 32.5kg 15/15/15/15/15

Overhead Tricep Extensions
22kg 11/11/11/11/11

Sunday Afternoon

Cardio - 3.5km run

Kris_90 · 15 Apr 2019 at 19:21

Monday

BOR
72.5kg 5/5/5/5/5

Hammer Strength Lat Pulldown
120kg 5/5/5
80kg 12/11

One-arm db row
32kg 6/6/6/6/6

Lat Pulldown w/ dropset
55kg 8
60kg 5
65kg 5/5/5
60kg 2
55kg 4
50kg 4

Arm Curls
20kg 8/8/8/8

Hammer Curls
12kg 8/8/8/8

Kris_90 · 16 Apr 2019 at 09:32

Tuesday

Leg Press
140kg 10/10/10/10/10/10

Leg Extensions
50kg 9/9/9

Hamstring Curls
50kg 10/10/10/10

Hammer Strength Rear Kick
70kg 8/8/8/8/8

Strict Press
42.5kg 5/5/5/5/5

Hammer Strength Shoulder Press
50kg 10/10/8

Lat Raises
10kg 12/12/12

Face Pulls
15kg 13/13/13

Kris_90 · 17 Apr 2019 at 22:02

Wednesday

DB Bench Press
34kg 5/5/5/5/5

Hammer Strength Wide Chest Press
80kg 8/8/8

Hammer Strength Incline Chest Press
60kg 6
40kg 6

Mid Pec Flyes
12.5kg 12/12/12

Tricep Pushdowns ss w/ Cable Ab Crunches
30kg 11/11/11/11/11 / 32.5kg 15/15/15/15/15

Overhead Tricep Extensions
22kg 12/12/12

Kris_90 · 22 Apr 2019 at 10:56

Saturday - Cardio

Monday

DB Bench Press
30kg 6
36kg 5/5/5/5

Incline DB Bench Press
30kg 5/5/5

Mid Pec Flyes
12.5kg 11/11/11

High Pec Flyes
12.5kg 11/11/11

Tricep Pushdowns ss w/ Cable Ab Crunches
30kg 11/11/11/11/11 / 32.5kg 16/16/16/16/16

Overhead Tricep Extensions
22kg 11/11/11
24kg 8

Kris_90 · 23 Apr 2019 at 12:32

Tuesday

Pullups
BW 5/6/5/5/5 - I've gained about 7 lbs since I last did some pullups so this is not too bad.

Hammer Strength Lat Pulldown
102.5kg 8/8/8
Single Arm - 32.5kg 10/10/10

Cable Rows
60kg 5/5/5/5/6

Close Grip Lat Pulldown
50kg 10/10/10

Lat Pulldown
55kg 8/8/8

Tweaked something in my back yesterday and can't hip hinge so no bent over rows this morning.

Kris_90 · 26 Apr 2019 at 12:24

Wednesday

Leg Press
150kg 10/10/10/10/10

Leg Extensions
50kg 10/10/10

Laying Hamstring Curls
35kg 10/10/10/10

Hammer Strength Rear Kick
72.5kg 8/8/8/8/8

Strict Press
45kg 5/5/5

Hammer Strength Shoulder Press
60kg 9/9/9

Lat Raises
10kg 13/13/13

Face Pulls
17.5kg 9/9/9

Kris_90 · 28 Apr 2019 at 18:35

Sunday

DB Bench Press
36kg 5/5/4/3
30kg 8

Incline DB Bench Press
30kg 5/5/5

Mid Pec Flyes
12.5kg 11/11/11

High Pec Flyes
12.5kg 11/11/11

Tricep Pushdowns
30kg 11/11/11/11/11

My shoulders are feeling really sore (already), I need to lower the weight and increase reps for a while.

Kris_90 · 29 Apr 2019 at 12:20

Monday

Pullups
BW 5/5/5

BOR
60kg 8/8/8/8/8

Hammer Strength Lat Pulldown w/ dropset
105kg 8/8/7
80kg 10
40kg 12

Cable Rows
45kg 8/8/8/8

Close Grip Lat Pulldown
55kg 9/9/8

Lat Pulldown
50kg 8/8/8

Droped the weight and focused on the muscle contraction and slow negatives.

Kris_90 · 2 May 2019 at 20:42

Wednesday

Leg Press
160kg 10/10/10/10/10

Leg Extensions
50kg 11/11/11/11

Laying Hamstring Curls
35kg 9/9/9/9

Hammer Strength Rear Kick
75kg 8/8/8/8

Face Pulls
15kg 13/13/13

Thursday

Cardio - 6.5 km run.

Kris_90 · 9 May 2019 at 06:56

Tueaday

DB Bench Press
28kg 8/8/8/8/8

Hammer Strength Wide Chest Press
60kg 8/8/8

Mid Pec Flyes
10kg 12/12/12

High Pec Flyes
10kg 12/12/12

Tricep Pushdowns
30kg 11/11/11

My rotator cuff has been sore since a week last Sunday, I didn't want to go heavy so concentrated on MMC.

My chest was sore yesterday so it worked. I may incorporate this way of training more.