The Road to Gains

Kris_90 · 9 Aug 2020 at 20:31

Monday

Deadlifts
90kg 5/5/5/5/5

Thursday

5km run

Saturday

Shoulders & Chest

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

DB Floor Press
22.5kg 13/13/13

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

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

Sunday

5km run

Kris_90 · 10 Aug 2020 at 16:22

Monday

Back and Bi's

Pullups
BW 10/10/10

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

One Arm DB Row
22.5kg 14/14/14

DB Curls
10kg 12/12/12/12

Cardio - 4km run.

Kris_90 · 12 Aug 2020 at 21:36

Wednesday

Shoulders & Chest

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

DB Floor Press
22.5kg 13/13/13/11

Press ups - on push up bars
BW 8/8/8/8

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

Cardio pm - 4km tempo run.

Kris_90 · 14 Aug 2020 at 19:56

Friday

Cardio - 6km fartlek run.

Kris_90 · 15 Aug 2020 at 14:43

Saturday

Back and Bi's

Pullups
BW 9/9/8/8

BOR
72.5kg 8/8/8/8

One Arm DB Row
22.5kg 14/14/14/14

BB Curls
20kg 10/10/10/10

Kris_90 · 17 Aug 2020 at 19:51

Sunday

Cardio - 8km long run.

Monday

Cardio - 3.5km recovery run.

Weights tomorrow.

Kris_90 · 23 Aug 2020 at 11:13

Wednesday

Cardio - 3.3km Tempo run - my IT band felt very tight and got worse so stopped early.

Thursday

Shoulders & Chest

Strict Press
50kg 4/4/4
47.5kg 5/5

DB Floor Press
22.5kg 13/13/13/13

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

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

Friday

Cardio - 5km fartlek run

Saturday

Back and Bi's

Deadlifts
90kg 5/5/5

Pullups
BW 8/8/8/8

BOR
75kg 6/6/6/6/6

BB Curls
20kg 10/10/10/10/10

Kris_90 · 24 Aug 2020 at 21:59

Sunday

Cardio - 5km run

Monday

Cardio - 5km run

Shoulders and chest tomorrow.

Kris_90 · 25 Aug 2020 at 22:23

Didn’t have much time today.

Shoulders & Chest

Strict Press
50kg 3/3/5/4/3

DB Floor Press
22.5kg 13/13/13

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

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

Kris_90 · 30 Aug 2020 at 20:56

Wednesday

Cardio 5k run

Friday

Cardio 3k high intensity intervals

Sunday

Back and Bi's

Pullups
BW 8/8/8/8

BOR
75kg 8/8/8/8/8

One Arm DB Row
22.5kg 14/14/14

BB Curls
20kg 11/11/11/11/11

DB Hammer Curls
7.5kg 12/12/12

PM Cardio - 3k easy run.

Kris_90 · 1 Sep 2020 at 21:50

Monday

Shoulders & Chest

Strict Press
50kg 5/4/4/4

DB Floor Press
22.5kg 14/14/14/12

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

DB Lat Raises
10kg 8/8/8
7.5kg 17/17

Tuesday

Cardio - 25 min tempo run (5k) & 2x 300m hill repeats.

Kris_90 · 6 Sep 2020 at 22:10

Friday

Cardio - 3x 4mins @ 5k pace + 2 mins @ easy pace. 2x hill repeats.

Saturday

Cardio - 8k run in 43 mins.

Sunday

Shoulders & Chest

Strict Press
50kg 4/4/4

DB Floor Press
22.5kg 15/15/12

Press ups - on push up bars
BW 10/10/10/10

DB Lat Raises
7.5kg 16/16/16/16

PM cardio - 5k run.

Kris_90 · 8 Sep 2020 at 22:08

Tuesday

Cardio - 30 min tempo run (6.4 km) + 3 hill repeats.

Training back tomorrow

Kris_90 · 13 Sep 2020 at 10:30

Thursday

Cardio - 4x 4mins @ 5k pace + 2 mins @ easy pace. 3x hill repeats.

Friday

Back and Bi's

Pullups
BW 9/9/9/9

BOR
80kg 6/6/6/6/6

One Arm DB Row
22.5kg 14/14/14

BB Curls
20kg 12/12/12/12/12

DB Hammer Curls
80kg 12/12/12

Saturday

Cardio - 11.3 km run (PB) - managed 10k in 55 mins.

Kris_90 · 13 Sep 2020 at 21:23

Sunday

Cardio - 3 mile easy run.

Looking forward to weights tomorrow

Kris_90 · 19 Sep 2020 at 21:18

Monday

Shoulders & Chest

Strict Press
50kg 5/5/5/4

DB Floor Press
22.5kg 15/15/15/14

Press ups - on push up bars
BW 10/10/10/10

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

Tuesday

Cardio - 4K tempo run.

Wednesday

Back and Bi's

Pullups
BW 10/10/10/9

BOR
80kg 6/6/6/6/6

One Arm DB Row
22.5kg 14/14/14

BB Curls
22.5kg 12/12/12/12/12

Saturday

Back and Bi's

Deadlifts
90kg 5/5/5/5/5

Pullups
BW 8
5kg 8/8/8

BOR
80kg 8/8/8/8/6

BB Curls
30kg 8/8/8/8

Kris_90 · 20 Sep 2020 at 22:18

Sunday

Shoulders & Chest

Strict Press
50kg 5/5/5/4/4

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

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

DB Lat Raises
10kg 10/10/10
7.5kg 12/12

Didn’t eat before I trained. Lacked energy but my own fault.

Kris_90 · 11 Oct 2020 at 11:37

Haven't trained much over the past few weeks but back on it now.

Saturday

Back and Bi's

Pullups
BW 8/8/8/8

BOR
80kg 6/6/6/6

One Arm DB Row
22.5kg 14/14/14

BB Curls
25kg 10/10/10/10/10

Sunday

Morning cardio - 3km run.

Training chest & shoulders later.

Karl · 18 Jun 2021 at 17:35

Hi, accountability-bot here, how's the training going?