Back to the gym after 9 years

Saturday

Cardio - 3km run.

Monday

BOR
80kg 5
87.5kg 5/5/5/5
60kg 12

Hammer Strength Lat Pulldown
120kg 6
122.5kg 6/6
102.5kg 10/10

Cable Rows
50kg 9
55kg 8/8

Lat Pulldown
60kg 8/9
65kg 8

I always train fasted but today I didn't and felt much stronger. I may start training lunch time instead of before work.
 
Tuesday

DB Bench Press
36kg 5/5/5/5
30kg 8

Incline DB Bench Press
28kg 6/6/5

Hammer Strength Wide Chest Press
60kg 10
80kg 8/8

Mid Pec Flyes
12.5kg 11/11/11

High Pec Flyes
12.5kg 11/11/10

Tricep Pushdown
30kg 10/10/10/9
 
Wednesday

Leg Press
160kg 12
180kg 10/10/9/8

Seated Hamstring Curls
35kg 8/8/8
40kg 8

Leg Extension
55kg 12/12/12/12

Strict Press
45kg 5/5/5/5

Shoulder Press
60kg 8/8/8

DB Lat Raises
10kg 10/10/10/10

Facepulls
15kg 12/12/12/12
 
Sunday

DB Bench Press
36kg 5/5/4/3

Incline DB Bench Press
28kg 8/8/7

Hammer Strength Wide Chest Press
80kg 6/6
60kg 10

Mid Pec Flyes
15kg 10/9
12.5kg 10

High Pec Flyes
12.5kg 10/10/10

Tricep Pushdown
32.5kg 8/8/8/7
30kg 10

Overhead DB Tricep Extension
18kg 12/12/12/12
 
Monday

BOR
87.5kg 5/5/5/5

Hammer Strength Lat Pulldown
105kg 8/8/8/8

Cable Rows
55kg 8/8/8/8

Lat Pulldown
60kg 8/8/10

I think I need a bit more volume but I will be adding deadlifts back into my routine once I'm flexible enough.
 
Monday

DB Bench Press
30kg 8/8/
36kg 5/5
30kg 8

Hammer Srength Incline Chest Press
40kg 8/8/8/8

Hammer Strength Wide Chest Press
80kg 6/6/6/6

Mid Pec Flyes
15kg 10/10/10

Tricep Pushdown
32.5kg 8/8/8
 
Tuesday

BOR
90kg 5/5/5/5
80kg 8

Hammer Strength Lat Pulldown
120kg 6
122.5kg 6/6
102.5kg 9

Close Grip Lat Pulldown
60kg 8/8/8

Lat Pulldown
60kg 9/9/8

I've only got 45 minutes when training lunchtime so I'm hoping I can stay consistent and get 6 sessions in per week.
 
Tuesday
Cardio - 3.5km run.

Wednesday

BOR
80kg 8/8/8/8

Hammer Strength Lat Pulldown
100kg 8/8/8

Close Grip Lat Pulldown
60kg 8/8/8

Lat Pulldown
60kg 8/8
65kg 8
 
There were a couple of sessions last week I forgot to log but I can't remember what I did.

Sunday

DB Bench Press
30kg 8
36kg 5/5/4
30kg 8

Income DB Bench Press
28kg 6/6/5

Mid Pec Flyes
12.5kg 11/11/11

High Pec Flyes
15kg 10/10/10

Tricep Pushdown
30kg 8/8/8


Monday

BOR
80kg 8/8/8/7

Hammer Strength Lat Pulldown
100kg 10/10/10/8

Cable Row
50kg 8/8/8

Close Grip Lat Pulldown
60kg 8/8/8

Lat Pulldown
60kg 8/8/8
 
Tuesday

DB Bench Press
30kg 8/8/8/8/6

Incline DB Bench Press
28kg 6/6/6

Mid Pec Flyes
12.5kg 11/11/11

High Pec Flyes
15kg 10/10/10

Hammer Strength Seated Shoulder Press
40kg 5/7/8/8

Leaning Cable Lat Raises
1.25kg 10
2.5kg 10/10/7
1.25kg 10
 
Wednesday

BOR
80kg 8/8/8/8

Hammer Strength Lat Pulldown
102.5kg 9/9/9/9

Cable Row
55kg 8/8/8

Lat Pulldown
60kg 8/8
65kg 8

Facepulls
12.5kg 12
15kg 12/12
 
Monday

BOR
90kg 5/5/5/5

Hammer Strength Lat Pulldown
110kg 8/8/8

Cable Row
55kg 8/8/8

Lat Pulldown
60kg 8/8/8

Facepulls
15kg 12/12/12

Only had 35 mins today so had to reduce rest times and increase the intensity.
 
I haven't been very good at logging my gym sessions lately.

Tuesday

DB Bench Press
30kg 8
32kg 8/8/8

Incline DB Bench Press
26kg 8/8/8

Mid Pec Flyes
15kg 10/10/10

High Pec Flyes
15kg 11/11/11

Wednesday

Cardio - 4km run.
 
Sunday

Hammer Strength Leg Press
160kg 12
180kg 10/10/10/10

Laying Hamstring Curls
35kg 8/8/8

Leg Extensions
55kg 10/10/10/10/10

Hammer Strength Rear Kick
60kg 8
70kg 8/8/8

Strict Press
40kg 5/5
45kg 5/5/5

Shoulder Press
60kg 8/8/8

Leaning Cable Lat Raises
2.5kg 12/12/12
 
Monday

BOR
90kg 5/5/5
80kg 8/8

Hammer Strength Lat Pulldown
100kg 8/8/8

Cable Row
55kg 8/8/8

Lat Pulldown
60kg 8
65kg 8/8

Had to train fasted today so I didn't feel I could push too much. Back to normal tomorrow though.
 
You must log in or register to reply here.
Back
Top Bottom