Back to the gym after 9 years

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.
 
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
 
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
 
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
 
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.
 
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
 
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
 
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
 
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.
 
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
 
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.
 
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
 
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
 
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.
 
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
 
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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