The Road to Gains

Kris_90 · 17 Jun 2020 at 18:07

Monday

Shoulders & Chest

Strict Press
47.5kg 5/5/5/5

BB Floor Press
60kg 8/8/8

Press ups - on push up bars
BW 11/11/11

DB Lat Raises
7.5kg 15/15/15/15

Overhead Tricep Extensions
22.5kg 10/10/10

Tuesday Cardio - 3km run.

Kris_90 · 17 Jun 2020 at 18:16

Legs

Goblet Squats
22.5kg 9/9/9/9

RDLs
60kg 9/9/9/9

DB Walking Lunges
22.5kg 9/9/9/9

DB Glute Bridges
22.5kg 12/12/12/12

Ab Rollout
9/9/9/9

Kris_90 · 20 Jun 2020 at 17:55

Saturday

Back and Bi's

Pullups
BW 10
7.5kg 7/7
BW 10/10

Deadlift
90kg 5/5/5/5

BOR
70kg 12/12/10/10

DB Curls
10kg 12/12/12/12/12

Kris_90 · 21 Jun 2020 at 18:09

Sunday

Cardio - 7km run. Didn't want to push it as I'm managing recovery atm.

Kris_90 · 22 Jun 2020 at 18:47

Monday

Legs

Goblet Squats
22.5kg 10/10/10/10 - knee didn't like the last set

RDLs
60kg 10/10/10/10

Glute Bridges
60kg 8/8/8/8

Ab Rollout
10/10/10/10

Kris_90 · 23 Jun 2020 at 20:57

Tuesday

Shoulders & Chest

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

BB Floor Press
60kg 9/9/8/6

Press ups - on push up bars
BW 11/11/11/11

DB Lat Raises
7.5kg 15/15/15/15

Overhead Tricep Extensions
22.5kg 10/10/10

Cardio PM - 3km run

Kris_90 · 25 Jun 2020 at 15:01

Thursday

Back and Bi's

Pullups
BW 10/10/10/10

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

One Arm DB Row
22.5kg 14/14/14

DB Curls
10kg 13/13/13

Hammer Curls
10kg 8/8/8

Too hot to workout but got through it.

Kris_90 · 26 Jun 2020 at 17:56

Friday

Cardio 3.5km run. Was really hot and did struggle but better than nothing.

Kris_90 · 27 Jun 2020 at 13:17

Saturday

Shoulders & Chest

Strict Press
50kg 5/5/5/5

DB Floor Press
22.5kg 15/15/15/8 - the pump

Press ups - on push up bars
BW 11/11/11/9

DB Lat Raises
7.5kg 15/15/15/15/15

Overhead Tricep Extensions
22.5kg 10/10/10

Kris_90 · 28 Jun 2020 at 14:04

Sunday

Cardio - 6km run.

Weight dropped another lb this week. Weighed in at 205.8 lbs this morning.

Kris_90 · 30 Jun 2020 at 19:09

Tuesday

Back and Bi's

Deadlift
90kg 5/5/5/5/5

Pullups
BW 10/10/10/10/10

BOR
70kg 12/12/12

DB Curls
10kg 12/12/12/12/12

Kris_90 · 1 Jul 2020 at 21:00

Wednesday

Cardio 5km in 28 mins.

Kris_90 · 8 Jul 2020 at 21:56

Sunday - 3km run

Wednesday

Shoulders & Chest

Strict Press
40kg 6/6/6/6

DB Floor Press
22.5kg 15/15/15/12

Press ups - on push up bars
BW 11/11/11/11

DB Lat Raises
7.5kg 15/15/15/15/15

Overhead Tricep Extensions
22.5kg 10/10/10

Kris_90 · 10 Jul 2020 at 22:07

Friday

Cardio 8km run.

Kris_90 · 12 Jul 2020 at 14:01

Sunday

Back and Bi's

Pullups
BW 10/10/10/10

BOR
80kg 5/5/5/5/5

One Arm DB Row
22.5kg 14/14/14

Everything was a struggle today. Haven't trained properly for over a week, diet's been terrible but back on it now.

Kris_90 · 18 Jul 2020 at 17:47

Saturday

Shoulders & Chest

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

DB Floor Press
22.5kg 15/15/12

Press ups - on push up bars
BW 9/9/9

DB Lat Raises
7.5kg 15/15/15/15/15

Training and diet has been really poor lately. I've recognised a pattern when my stress levels increase my diet and training goes out the window. Need to manage my stress better.

Kris_90 · 19 Jul 2020 at 19:47

Sunday

Cardio 4km run.

Aiming for consistency this week. Time to get back on track.

Kris_90 · 25 Jul 2020 at 18:34

Tuesday

7.5km run - first time running outside properly. Hills were a killer.

Saturday

Back and Bi's

Pullups
BW 10/10/10/10

BOR
80kg 6/6/6/6

One Arm DB Row
22.5kg 14/14/14

DB Curls
10kg 12/12/12/12

Hammer Curls
10kg 9/9/9/9

Kris_90 · 26 Jul 2020 at 20:26

Sunday

Legs

Goblet Squats
22.5kg 9/9/9/9

RDLs
60kg 9/9/9/9

Glute Bridges
60kg 8/8/8/8

Ab Rollout
9/9/9

Kris_90 · 27 Jul 2020 at 19:22

Monday

Shoulders & Chest

Strict Press
50kg 5/5
45kg 5/5/5

DB Floor Press
22.5kg 12/12/12/12

Press ups - on push up bars
BW 9/9/9/9

DB Lat Raises
7.5kg 15/15/15/15/15

Cardio - 3km run