Back to the gym after 9 years
- Thread starter Kris_90
- Start date
Wednesday
DB Bench Press
25kg 8/8/8/8/8/8/8/8 -1 min rest
Mid Pec Flyes ss w/ Lat Raises
10kg 10/10/10 / 12.5kg 9/9/9
High Pec Flyes ss w/ Lat Raises (1 second pause)
10kg 10/10/10 / 10kg 10/10/10
Only had 30 mins this morning so I'm happy with the volume I got in.
DB Bench Press
25kg 8/8/8/8/8/8/8/8 -1 min rest
Mid Pec Flyes ss w/ Lat Raises
10kg 10/10/10 / 12.5kg 9/9/9
High Pec Flyes ss w/ Lat Raises (1 second pause)
10kg 10/10/10 / 10kg 10/10/10
Only had 30 mins this morning so I'm happy with the volume I got in.
Thursday
Strict Press
50kg 4/4/3
40kg 7/7/7
Ez Bar Curlz
32.5kg 6/6/6/6/5
Seated DB Press
25kg 7/7/7
Lat Raises ss w/ Ab Crunches
12kg 9/9/9 / 35kg 14/14/13
Tricep Pushdowns ss w/ Facepulls
30kg 8/8/8 / 20kg 10/10/10
Friday
BOR
85kg 5/5/5/5/5
Pullups
BW 8/7/5/4
One arm DB rows
37.5kg 5/5/5/5/5
Lat Pulldown with dropset ss w/ Ab Rollouts
10 8/8/8/8 / 11/11/11
Strict Press
50kg 4/4/3
40kg 7/7/7
Ez Bar Curlz
32.5kg 6/6/6/6/5
Seated DB Press
25kg 7/7/7
Lat Raises ss w/ Ab Crunches
12kg 9/9/9 / 35kg 14/14/13
Tricep Pushdowns ss w/ Facepulls
30kg 8/8/8 / 20kg 10/10/10
Friday
BOR
85kg 5/5/5/5/5
Pullups
BW 8/7/5/4
One arm DB rows
37.5kg 5/5/5/5/5
Lat Pulldown with dropset ss w/ Ab Rollouts
10 8/8/8/8 / 11/11/11
Thursday
Strict Press
50kg 4/4/4/3
Ez Bar Curlz
32.5kg 6/6/6/6/5
Seated DB Press
30kg 3
25kg 8/8
Lat Raises
12kg 10/10/10/10/10
Hammer Curlz
15kg 6/6/6
Haven't had enough sleep this week and felt it this morning. Anyway only one more workout before a rest
Strict Press
50kg 4/4/4/3
Ez Bar Curlz
32.5kg 6/6/6/6/5
Seated DB Press
30kg 3
25kg 8/8
Lat Raises
12kg 10/10/10/10/10
Hammer Curlz
15kg 6/6/6
Haven't had enough sleep this week and felt it this morning. Anyway only one more workout before a rest
I've had a good break over Christmas. I've run 3 times over the past week or so with the aim to try and and reduce the damage done by the amount of food and alcohol I've consumed .
The focus for 2019 is my diet. This was my goal for 2018 but I failed miserably.
My goals for 2019 are:
Get down to 170 lb by summer. The closest I got previously was 171.5 lbs.
Run a 10k (non-stop).
By fixing my diet, both should be easily achievable. I'm gong to start with my old PPL split of 6 days per week with 3 cardio sessions added. I may reduce this to 5 days per week dependant on how I'm recovering. I'm looking forward to leg day on Friday. I haven't trained my legs since September due to an injury.
.The focus for 2019 is my diet. This was my goal for 2018 but I failed miserably.
My goals for 2019 are:
Get down to 170 lb by summer. The closest I got previously was 171.5 lbs.
Run a 10k (non-stop).
By fixing my diet, both should be easily achievable. I'm gong to start with my old PPL split of 6 days per week with 3 cardio sessions added. I may reduce this to 5 days per week dependant on how I'm recovering. I'm looking forward to leg day on Friday. I haven't trained my legs since September due to an injury.
Thursday PM Cardio - 35 minutes incline treadmill walking - 350 kcals.
I had a cold Friday and didn't have enough energy to go the gym.
Sunday
DB Bench Press
32kg 6/6/5/4
Incline DB Bench Press
26kg 6/6/5
Mid Pec Flyes
11.25kg 12/12/12
High Pec Flyes
11.25kg 10/10/10
Tricep Pushdowns ss w/ Ab Crunches
28.75kg 10/10/10 / 36.25kg 15/15/15
I had a cold Friday and didn't have enough energy to go the gym.
Sunday
DB Bench Press
32kg 6/6/5/4
Incline DB Bench Press
26kg 6/6/5
Mid Pec Flyes
11.25kg 12/12/12
High Pec Flyes
11.25kg 10/10/10
Tricep Pushdowns ss w/ Ab Crunches
28.75kg 10/10/10 / 36.25kg 15/15/15
Wednesday
DB Bench Press
30kg 9/8/8/7/6
Incline DB Bench Press
25kg 6/6/5
Mid Pec Flyes
12.5kg 10/10/10
High Pec Flyes
10kg 10/10/10
Ez Bar Curlz
26kg 9/9/9/9/9
Hammer Curlz
12.5kg 8/8/8
I think my shoulders are still fatigued from yesterday hence the drop off in reps.
DB Bench Press
30kg 9/8/8/7/6
Incline DB Bench Press
25kg 6/6/5
Mid Pec Flyes
12.5kg 10/10/10
High Pec Flyes
10kg 10/10/10
Ez Bar Curlz
26kg 9/9/9/9/9
Hammer Curlz
12.5kg 8/8/8
I think my shoulders are still fatigued from yesterday hence the drop off in reps.