Back to the gym after 9 years

Kris_90 · 11 Feb 2019 at 08:29

Monday

DB Bench Press
35kg 6/6/6/5/5

Incline DB Bench Press
30kg 6/6
25kg 8/7

Mid Pec Flyes
12.5kg 10/10/10

High Pec Flyes
10kg 10/10/10

Ez Bar Curlz
28.5kg 8/8/8/8/7

DB Curlz
12.5kg 8/8/8/8

Tried hammer curls but my forearm wasn't having any of it.

Kris_90 · 12 Feb 2019 at 08:27

Tuesday

BOR
65kg 10/10/10/10/10

Pullups
BW 6/5/4/3

Seated Cable Rows
70kg 9/9/9/9/9

Lat Pulldown
10 8/8/8
12 5
8 8
7 5
6 5
5 6

Tricep Pushdowns
30kg 8/8/8/8

Overhead Tricep Extensions
22.5kg 10/10/10/10

Cardio lunchtime 3kn run

Kris_90 · 13 Feb 2019 at 13:38

Wednesday

Squats
60kg 5/5/5

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

Leg Extensions
32kg 12/12/12/12/12

Lat Raises
12.5kg 8/8/8

RDLs
60kg 8/8/8

Facepulls
15kg 13/13/13/13

Hamstring Curls
28kg 8/8/8

Standing Calves
110kg 12/12/12

Kris_90 · 14 Feb 2019 at 17:18

Thursday

DB Bench Press
35kg 6/6/6/5

Incline DB Bench Press
30kg 7/6/6

Mid Pec Flyes
12.5kg 11/11/11

High Pec Flyes
10kg 11/11/11

Ez Bar Curlz
28.5kg 8/8/8

DB Curlz
12.5kg 8/8/8

Hammy DOMS have had me waddling around today. Some stretching tonight and a run tomorrow morning will hopefully help

Kris_90 · 15 Feb 2019 at 13:51

Friday

Cardio 3.5km run @ 9kph

I'm aching and tired, need some recent recovery over the weekend.

Kris_90 · 18 Feb 2019 at 08:06

Monday

DB Bench Press
30kg 10/10/10/9/7

Incline DB Bench Press
25kg 9/9/7

Mid Pec Flyes
12.5kg 12/12/10

High Pec Flyes
10kg 11/11/11

I've got a cold which is why I was feeling tired and achy on Friday. I kept the session this morning short as I wasn't feeling 100%.

Kris_90 · 19 Feb 2019 at 09:00

Tuesday

BOR
70kg 8/8/8/8/8

Lat Pulldowns
12 5/5/5/5/5

Seated Cable Rows
70kg 9/9/9/9/9

Lat Pushdowns
20kg 8/8/8/8/8

Kris_90 · 20 Feb 2019 at 07:52

Wednesday

Cardio - 3km run.

It felt so much harder as I've got a cold and can't breath out of my nose properly.

Kris_90 · 21 Feb 2019 at 08:12

Thursday

Squats
62.5kg 5/5/5

Strict Press
47.5kg 5/5/4/5/4

Leg Extensions
35kg 12/12/12/12/12

Lat Raises
10kg 15/15/15

RDLs
60kg 9/9/9

I wanted to push the OHP more but I didn't have my belt with me. I think I've got 50kg 5x5 in me with a belt and probably more if I didn't have to clean the bar onto my shoulders for every set.

Kris_90 · 22 Feb 2019 at 08:08

Friday

Cardio 3.5km run.

Kris_90 · 24 Feb 2019 at 12:59

Sunday

DB Bench Press
36kg 5/5/5
32kg 6/6

Incline DB Bench Press
26kg 9/9/9

Mid Pec Flyes
12.5kg 12/12/11

High Pec Flyes
10kg 12/12/12

Ez Bar Curlz
28.5kg 9/9/9/9

DB Curlz
12kg 8/8/8/8

Facepulls
17.5kg 12/12/12/12

Weighted Ab Crunches
35kg 12/12/12/12

Cardio later.

Kris_90 · 6 Mar 2019 at 14:47

Monday 25th Feb

Pullups
bw 8/7/7/6

Deadlifts
100kg 5/5/5

I pulled a muscle in my back on the last set of deadlifts. I've been resting it since.

Wednesday

DB Bench Press
30kg 5
35kg 5/5/5/5
25kg 10

Mid Pec Flyes
12.5kg 8/8/8

High Pec Flyes
10kg 10/10/10

Kris_90 · 7 Mar 2019 at 18:22

Thursday

Pullups
Bw 7/6/7/6/6

Lat pulldown
12 5
11 6/6/6
10 6
9 4
8 4

Tricep pushdown
30kg 8/8/8/8/8

Facepulls
17.5kg 10/10/10/10/10

Lat Raises
10kg 12/12/12

DB Curlz
12.5kg 8/8/8

Kris_90 · 17 Mar 2019 at 19:21

Had a week off work and the gym too. I want to make sure my lower back heals before pushing too much.

Sunday

Cardio - 25 mins - 3.5km. I've got a cold and can't breath through my nose. That run was challenging but I feel better now I've done it.

Kris_90 · 18 Mar 2019 at 09:51

Monday

DB Bench Press
30kg 8/8/8/8/7

Mid Pec Flyes
10kg 8/8/8

High Pec Flyes
7.5kg 10/10/10

I haven't trained for just under 2 weeks so I knew the weights would feel heavy this morning. Took it easy so I can slowly get back into it and work around my injuries.

Kris_90 · 19 Mar 2019 at 18:57

Tuesday

Pullups
Bw 7/6/6/5/5

Seated Cable Rows
65kg 8/8/8/8

Lat pulldown
10 9/9/9/9

Tricep pushdown
27.5kg 8/8/8/8/8

Ez-bar Curlz
26kg 8/8/8

Kris_90 · 20 Mar 2019 at 08:02

Wednesday

Cardio - 4.2km run

Kris_90 · 21 Mar 2019 at 14:37

Thursday

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

Incline DB Bench Press
30kg 5/5/5

Mid Pec Flyes
12.5kg 8/8/8

High Pec Flyes
10kg 8/8/8

Seated DB Shoulder Press
20kg 6/6/6

Lat Raises
10kg 12/12/12/12/12

Facepulls
15kg 10/10/10

Kris_90 · 24 Mar 2019 at 16:48

Sunday

Cardio - 10k Week 2 Run 3 - 4.1km @ 8.5kph

Kris_90 · 25 Mar 2019 at 11:13

Monday

DB Bench Press
32kg 7/6/6/6/6

Incline DB Bench Press
26kg 6/6/6

Mid Pec Flyes
11.25kg 10/10/10

High Pec Flyes
11.25kg 8/8/8

Seated Shoulder Press (machine)
27.5kg 7/7/7/7/7

It was one of those days where everything felt heavy.