Back to the gym after 9 years

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.
 
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
 
Sunday

Cardio - 4k run

Monday

DB Bench Press
35kg 5/4/5/4/4

Incline DB Bench Press
30kg 4/4/4/4/4
25kg 8/7

Mid Pec Flyes
12.5kg 9/9/9

High Pec Flyes
10kg 13/12/12

More strength focused today.
 
Tuesday

Deadlifts
110kg 5/5/5

BOR
87.5kg 5/5/5
80kg 5

Pullups
BW 7/5/7

One arm DB rows
37.5kg 5/5/5/5/6

Ab rollouts
11/11/11/11/11

Firat time deadlifting for a couple of months. My CNS didn'tlike that too much :D
 
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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 :D
 
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 :D.

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.
 
Wednesday

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

Incline DB Bench Press
25kg 6/6/6

Mid Pec Flyes
10kg 10/10/10

High Pec Flyes
10kg 10/10/10

Tricep Pushdowns
30kg 8/8/8

Ab rollouts
8/8/8/8/8/8
 
Thursday

BOR
85kg 5/5/5/5/5

Pullups
BW 6/6/5

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

Lat Pulldown
10 8/8/8/8

Ez Bar Curlz
31kg 6/6/6
26kg 8/8
 
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
 
Tuesday

Squats
60kg 5/5/5

Strict Press
40kg 8/8/7

Front Squats
40kg 6/6/6

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

Quad Extensions
40kg 14/14
52kg 10/10/10

Standing Calf Raises ss w/ Facepulls
87.5kg 12/12/12 / 17.5kg 12/12/12
 
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.
 
Thursday

BOR
87.5kg 5/5/5/5/5

Pullups
BW 7

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

Lat Pulldown ss w/ Tricep Pushdowns
11 8/8/8 / 30kg 8/8/8/8
10 10

Lat Pushdown ss w/ Overhead Tricep Extensions
20kg 8/8/8/8 / 20kg 10/10/10/10
 
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Saturday

Cardio - 30 mins incline treadmill walking - 300 kcals

I'm increasing my calories as I think I was too aggressive with the deficit. I'm increasing my kcals to 2,400 per day (300 increase).
 
Sunday

DB Bench Press
32kg 6/6/6/6/6

Incline DB Bench Press
26kg 8/8/9

Mid Pec Flyes
12.5kg 13/12/12

High Pec Flyes
10kg 11/11/11

Ez Bar Curlz
28.5kg 8/8/8/8/8
 
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