Back to the gym after 9 years
- Thread starter Kris_90
- Start date
Sunday
AM - Cardio
3km run - I think I've injured the outside of my foot again.
PM
DB Bench Press
32kg 8/8/7/7/5
Incline DB Bench Press
26kg 8/8/7
Hammer Strength Wide Chest Press
60kg 8/10/9
Mid Pec Flyes
12.5kg 10/10/10
High Pec Flyes
12.5kg 10/10/10
Tricep Pushdown
25kg 8/8/8/8
AM - Cardio
3km run - I think I've injured the outside of my foot again.
PM
DB Bench Press
32kg 8/8/7/7/5
Incline DB Bench Press
26kg 8/8/7
Hammer Strength Wide Chest Press
60kg 8/10/9
Mid Pec Flyes
12.5kg 10/10/10
High Pec Flyes
12.5kg 10/10/10
Tricep Pushdown
25kg 8/8/8/8
Thursday
Hammer Strength Leg Press
160kg 12
185kg 10/10/10/10
Laying Hamstring Curls
35kg 8/8
40kg 8/8
Leg Extensions
55kg 10
60kg 10/10 - my knee started hurting so stopped on the 3rd set. I think I'll swap these out for lunges.
Hammer Strength Rear Kick
80kg 6/7/8/8
Strict Press
40kg 5
45kg 5/5/5/5
Shoulder Press
80kg 5/5
60kg 8/8/8
DB Lat Raises
8kg 12/12/12
Making the most of the Christmas calories
Hammer Strength Leg Press
160kg 12
185kg 10/10/10/10
Laying Hamstring Curls
35kg 8/8
40kg 8/8
Leg Extensions
55kg 10
60kg 10/10 - my knee started hurting so stopped on the 3rd set. I think I'll swap these out for lunges.
Hammer Strength Rear Kick
80kg 6/7/8/8
Strict Press
40kg 5
45kg 5/5/5/5
Shoulder Press
80kg 5/5
60kg 8/8/8
DB Lat Raises
8kg 12/12/12
Making the most of the Christmas calories
Saturday
DB Bench Press
30kg 5
34kg 5/5/5/5
Incline DB Bench Press
26kg 8/8/7
Mid Pec Flyes
12.5kg 10/10/10
High Pec Flyes
12.5kg 12/12/12
Tricep Pushdown
27.5kg 7/8/9/9
Overhead DB Tricep Extensions
20kg 12/12/12/10
Facepulls
15kg 12/12/12/12
DB Bench Press
30kg 5
34kg 5/5/5/5
Incline DB Bench Press
26kg 8/8/7
Mid Pec Flyes
12.5kg 10/10/10
High Pec Flyes
12.5kg 12/12/12
Tricep Pushdown
27.5kg 7/8/9/9
Overhead DB Tricep Extensions
20kg 12/12/12/10
Facepulls
15kg 12/12/12/12
Sunday
Hammer Strength Leg Press
160kg 12
190kg 10/10/10/10
RDLs
60kg 8/8/8
DB Lunges
10kg 8/10/10/10/10
Standing Calf Raises
40kg 12/12/12/12
Seated DB Shoulder Press
20kg 10
24kg 8/8 - stopped here as I felt some impingement - 3 sets better than nothing
DB Lat Raises
10kg 12/12/12
First time going to the gym 4 days in a row for a long time. The plan is to go back to 6 days a week and add cardio on the 7th.
Hammer Strength Leg Press
160kg 12
190kg 10/10/10/10
RDLs
60kg 8/8/8
DB Lunges
10kg 8/10/10/10/10
Standing Calf Raises
40kg 12/12/12/12
Seated DB Shoulder Press
20kg 10
24kg 8/8 - stopped here as I felt some impingement - 3 sets better than nothing
DB Lat Raises
10kg 12/12/12
First time going to the gym 4 days in a row for a long time. The plan is to go back to 6 days a week and add cardio on the 7th.
Tuesday
Hammer Strength Wide Chest Press
60kg 12/12/12/12/12
Hammer Strength Incline Chest Press
40kg 8/8/8
DB Bench Press dropset
28kg 12
18kg 10
Mid Pec Flyes
12.5kg 10/10
High Pec Flyes
15kg 12/12
Tricep Pushdown
27.5kg 10/10/10/10
Couldn't get on the dumbbells but really enjoyed the machine work. I may keep this as my second chest sessions each week.
Hammer Strength Wide Chest Press
60kg 12/12/12/12/12
Hammer Strength Incline Chest Press
40kg 8/8/8
DB Bench Press dropset
28kg 12
18kg 10
Mid Pec Flyes
12.5kg 10/10
High Pec Flyes
15kg 12/12
Tricep Pushdown
27.5kg 10/10/10/10
Couldn't get on the dumbbells but really enjoyed the machine work. I may keep this as my second chest sessions each week.