Back to the gym after 9 years
- Thread starter Kris_90
- Start date
I have 14 weeks to train for a 10k run. I need to cut and I've had loads of nagging little injuries so I'm going to take this opportunity to reduce my training to 3-4 per week. I'll need to lose 2 stone in 14 weeks, this isn't going to happen but I'm aiming for at least 1.5 stone.
Monday
Cardio - 4.5km treadmill run.
I'm concentrating on increasing my volume with easy runs for 4 weeks. I've got a 10 week training plan I'll be starting on 24th June so plenty of easy runs until then
Monday
Cardio - 4.5km treadmill run.
I'm concentrating on increasing my volume with easy runs for 4 weeks. I've got a 10 week training plan I'll be starting on 24th June so plenty of easy runs until then
Hectic week so I didn't get a chance to log my workouts. From what I remember:
Saturday (1st)
Cardio - 4.5km run.
Monday
DB Bench Press
30kg 8/8
34kg 5/5/4
Incline DB Bench Press
24kg 8/8/8
Mid Pec Flyes
12.5kg 10/10/10
High Pec Flyes
12.5kg 12/12/12
Tricep Pushdowns
30kg 8/8/8/8
Thursday
Cardio - 3km run (high intensity).
Friday
BOR
65kg 8/8/8/8
Hammer Strength Lat Pulldown
100kg 8/8/8/8
Close Grip Lat Pulldown
60kg 8/8/8
Lat Pulldown
55kg 9/9/9
Sunday
DB Bench Press
30kg 8/8
34kg 5/5
30kg 8
Incline DB Bench Press
24kg 8/8/8
Mid Pec Flyes
12.5kg 12/12/12
High Pec Flyes
12.5kg 12/12/12
Tricep Pushdowns ss w/ Facepulls
30kg 8/8/8/8 / 15kg 12/12/12/12
Saturday (1st)
Cardio - 4.5km run.
Monday
DB Bench Press
30kg 8/8
34kg 5/5/4
Incline DB Bench Press
24kg 8/8/8
Mid Pec Flyes
12.5kg 10/10/10
High Pec Flyes
12.5kg 12/12/12
Tricep Pushdowns
30kg 8/8/8/8
Thursday
Cardio - 3km run (high intensity).
Friday
BOR
65kg 8/8/8/8
Hammer Strength Lat Pulldown
100kg 8/8/8/8
Close Grip Lat Pulldown
60kg 8/8/8
Lat Pulldown
55kg 9/9/9
Sunday
DB Bench Press
30kg 8/8
34kg 5/5
30kg 8
Incline DB Bench Press
24kg 8/8/8
Mid Pec Flyes
12.5kg 12/12/12
High Pec Flyes
12.5kg 12/12/12
Tricep Pushdowns ss w/ Facepulls
30kg 8/8/8/8 / 15kg 12/12/12/12
Monday
DB Bench Press
36kg 4
32kg 6/6/6/6
Incline DB Bench Press
24kg 9/8/8
Mid Pec Flyes
13.75kg 10/10/10
High Pec Flyes
16.25kg 10/10/10
Tricep Pushdowns
28.75kg 10/10/10/10
Chest Press (tension)
12 12/12/12/12
I trained non-fasted today and felt I lost strength? I can normal do 5 reps with 36's with not too much difficulty but they felt like 40kg+ today.
DB Bench Press
36kg 4
32kg 6/6/6/6
Incline DB Bench Press
24kg 9/8/8
Mid Pec Flyes
13.75kg 10/10/10
High Pec Flyes
16.25kg 10/10/10
Tricep Pushdowns
28.75kg 10/10/10/10
Chest Press (tension)
12 12/12/12/12
I trained non-fasted today and felt I lost strength? I can normal do 5 reps with 36's with not too much difficulty but they felt like 40kg+ today.