The Road to Gains

[Kris_90]

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]

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]

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]

Friday

Cardio - 6km fartlek run.

 

[Kris_90]

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]

Sunday

Cardio - 8km long run.

Monday

Cardio - 3.5km recovery run.

Weights tomorrow.

 

[Kris_90]

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]

Sunday

Cardio - 5km run


Monday

Cardio - 5km run

Shoulders and chest tomorrow.

 

[Kris_90]

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]

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]

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]

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]

Tuesday

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

Training back tomorrow

 

[Kris_90]

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]

Sunday

Cardio - 3 mile easy run.

Looking forward to weights tomorrow

 

[Kris_90]

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]

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]

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]

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