Back to the gym after 9 years

Kris_90

Kris_90

Kris_90

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29 Jun 2011
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2,081
Friday

Strict Press ss w/ Ez Bar Bicep Curlz
40kg 5/5/5/5/5 / 28.5kg 6/6/6/6/6

Facepulls ss w/ Lat Raises
17.5kg 10/10/10 / 10kg 12/12/12

Tricep Pushdowns (w/ rope) ss w/ Bicep Curlz
27.5kg 10/10/10 / 12.5kg 7/7/7

Pressed for time so super set everything :D Feels good to be strict pressing again.
 

Kris_90

Kris_90

Kris_90

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Had to rest over the weekend as I was coming down with something. Plenty of rest and food and I'm all good :D

Monday

Cardio - 30 miute run on the treadmill. 4k
 

Kris_90

Kris_90

Kris_90

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2,081
Tuesday

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

Incline DB Bench Press
25kg 6/6/6

Mid Pec Flyes
10kg 12/12/12

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

Giant set:
Tricep pushdown (rope) - 27.5kg 8/8/8/8
Hammer Curlz - 12.5kg 10/10/10/10
Ab Wheel - 9/9/9/9
 

Kris_90

Kris_90

Kris_90

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2,081
Wednesday

BOR
80kg 6/6/6/6/6

Pullups
BW 7/6/6

One arm DB rows
35kg 6/6/6/6/6

Lat Pulldown
9 9/9/9/9

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

Captains Chair Crunches
BW 12/12/12/12
 

Kris_90

Kris_90

Kris_90

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2,081
Friday

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

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

Facepulls ss w/ BB Curlz
17.5kg 11/11/11/11/11 / 30kg 6/6/6/6/6

Tricep Pushdowns (w/ rope) ss w/ Hammer Curlz
27.5kg 10/10/10 / 12.5kg 10/10/10

Ab Crunches ss w/ Bicep Curlz
35kg 12/12/12 / 12.5kg 8/8/8

I also did some light RDLs to stretch my hammies before I start training legs again.
 

Kris_90

Kris_90

Kris_90

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OP
Joined
29 Jun 2011
Posts
2,081
Tuesday

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

Incline DB Bench Press
25kg 6/6/6

Mid Pec Flyes
10kg 13/13/12

Ez Bar Curlz
31kg 6/6/6

Tricep pushdown (rope) ss w/ Hammer Curlz
30kg 8/8/8 / 12.5kg 11/11/11

Ab Wheel ss w/ Facepulls
9/9/9/9/9 / 17.5kg 12/12/12/12/12
 

Kris_90

Kris_90

Kris_90

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Posts
2,081
Wednesday

BOR
82.5kg 5/5/5/5/5

Pullups
BW 7/7/6

One arm DB rows
35kg 6/7/7/7/7

Lat Pulldown w/ dropset
11 5/5/5/5
10 3
9 3
8 5

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

Captains Chair Crunches
BW 13/13/13/13/13
 

Kris_90

Kris_90

Kris_90

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OP
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Posts
2,081
Friday

Strict Press
45kg 5/5/5/4
40kg 8

Seated DB Press
25kg 6/6/5

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

Facepulls
17.5kg 12/12/12/12/12

Ab Crunches
35kg 12/12/12/12/12
 

Kris_90

Kris_90

Kris_90

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Sunday

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

Incline DB Bench Press
26kg 6/6/6

Mid Pec Flyes
10kg 13/13/13

High Pec Flyes
10kg 10/10/10

Going for a run later.
 

Kris_90

Kris_90

Kris_90

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Monday

BOR
85kg 5/5/5 - my form was breaking down
70kg 8/8/8

Pullups
BW 7/7/6

One arm DB rows
35kg 7/7/7/7/7

Lat Pulldown w/ dropset
11 5/5/5/5

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

Captains Chair Crunches
BW 13/13/13/13
 

Kris_90

Kris_90

Kris_90

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OP
Joined
29 Jun 2011
Posts
2,081
Wednesday

Strict Press
45kg 5/5/4
40kg 6/6/6

Ez Bar Curlz
31kg 6/6/6/6/6

Seated DB Press
25kg 6/6/6

Lat Raises ss w/ Ab Crunches
10kg 13/13/13/13/13 / 35kg 13/13/13/13/13

Tricep Pushdowns ss w/ Hammer Curlz
30kg 8/8/8 / 12.5kg 12/12/12

Facepulls ss w/ Bicep Curlz
17.5kg 13/13/13/13 / 12.5kg 8/8/8

My strict press felt terible but the rest of the workout was fine. I'm going to assume it was just one of those days and ignore it.
 

Kris_90

Kris_90

Kris_90

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Thursday - Cardio 5.5km run

Friday

BOR
80kg 5/5/5/5/5

Pullups
BW 7/7/6

One arm DB rows
37.5kg 4/4/4/4/4

Lat Pulldown
12 5/5/5/5

Lat Pushdowns ss w/ Ab Rollout
20kg 8/8/8/8 / 10/10/10/10

Saturday - Cardio 5km run
 

Kris_90

Kris_90

Kris_90

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OP
Joined
29 Jun 2011
Posts
2,081
Monday

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

Incline DB Bench Press
25kg 6/7/6/5

Landmine Press
35kg 10
40kg 10/10/10

Mid Pec Flyes
10kg 14/14/14

High Pec Flyes
10kg 10/10/10
 

Kris_90

Kris_90

Kris_90

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OP
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Posts
2,081
Tuesday

Strict Press
50kg 3/3/3/3/3 - pb :D
40kg 8/6

Ez Bar Curlz
31kg 7/7/7/7/6

Seated DB Press
25kg 6/6/5

Lat Raises with a dropset
12.5kg 8/8/8
10kg 15/15
7.5kg 10

Hammer Curlz ss w/ Overhead Tricep Extensions
15kg 6/5/5 / 22.5kg 10/10/10

I haven't lifted 15's above my head before so that was pretty awesome. I'll have to put my belt on and try again next week.
 

Kris_90

Kris_90

Kris_90

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Posts
2,081
Got man flu so rested yesterday and took it easy this morning.

Thursday

BOR
80kg 6/6/6

Pullups
BW 8/7
10kg 4
5kg 3

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

Lat Pulldown with dropset
10 8/8/8
9 4
8 4
7 5
6 6
 

Kris_90

Kris_90

Kris_90

Associate
OP
Joined
29 Jun 2011
Posts
2,081
Friday

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

Incline DB Bench Press
25kg 7/7/7/7

Mid Pec Flyes
10kg 14/14/14

High Pec Flyes
10kg 11/11/11
 

Kris_90

Kris_90

Kris_90

Associate
OP
Joined
29 Jun 2011
Posts
2,081
Monday

Strict Press
50kg 3/4/4/4/3

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

Seated DB Press
25kg 7/7/7

Lat Raises ss w/ Ab Crunches
12kg 8/8/8 / 35kg 13/13/13

Tricep Pushdowns ss w/ Hammer Curlz
30kg 8/8/8 / 15kg 6/6/6

Facepulls
20kg 10/10/10
 
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