Back to the gym after 9 years
- Thread starter Kris_90
- Start date
Tueaday
DB Bench Press
28kg 8/8/8/8/8
Hammer Strength Wide Chest Press
60kg 8/8/8
Mid Pec Flyes
10kg 12/12/12
High Pec Flyes
10kg 12/12/12
Tricep Pushdowns
30kg 11/11/11
My rotator cuff has been sore since a week last Sunday, I didn't want to go heavy so concentrated on MMC.
My chest was sore yesterday so it worked. I may incorporate this way of training more.
DB Bench Press
28kg 8/8/8/8/8
Hammer Strength Wide Chest Press
60kg 8/8/8
Mid Pec Flyes
10kg 12/12/12
High Pec Flyes
10kg 12/12/12
Tricep Pushdowns
30kg 11/11/11
My rotator cuff has been sore since a week last Sunday, I didn't want to go heavy so concentrated on MMC.
My chest was sore yesterday so it worked. I may incorporate this way of training more.
I have 14 weeks to train for a 10k run. I need to cut and I've had loads of nagging little injuries so I'm going to take this opportunity to reduce my training to 3-4 per week. I'll need to lose 2 stone in 14 weeks, this isn't going to happen but I'm aiming for at least 1.5 stone.
Monday
Cardio - 4.5km treadmill run.
I'm concentrating on increasing my volume with easy runs for 4 weeks. I've got a 10 week training plan I'll be starting on 24th June so plenty of easy runs until then
Monday
Cardio - 4.5km treadmill run.
I'm concentrating on increasing my volume with easy runs for 4 weeks. I've got a 10 week training plan I'll be starting on 24th June so plenty of easy runs until then
Hectic week so I didn't get a chance to log my workouts. From what I remember:
Saturday (1st)
Cardio - 4.5km run.
Monday
DB Bench Press
30kg 8/8
34kg 5/5/4
Incline DB Bench Press
24kg 8/8/8
Mid Pec Flyes
12.5kg 10/10/10
High Pec Flyes
12.5kg 12/12/12
Tricep Pushdowns
30kg 8/8/8/8
Thursday
Cardio - 3km run (high intensity).
Friday
BOR
65kg 8/8/8/8
Hammer Strength Lat Pulldown
100kg 8/8/8/8
Close Grip Lat Pulldown
60kg 8/8/8
Lat Pulldown
55kg 9/9/9
Sunday
DB Bench Press
30kg 8/8
34kg 5/5
30kg 8
Incline DB Bench Press
24kg 8/8/8
Mid Pec Flyes
12.5kg 12/12/12
High Pec Flyes
12.5kg 12/12/12
Tricep Pushdowns ss w/ Facepulls
30kg 8/8/8/8 / 15kg 12/12/12/12
Saturday (1st)
Cardio - 4.5km run.
Monday
DB Bench Press
30kg 8/8
34kg 5/5/4
Incline DB Bench Press
24kg 8/8/8
Mid Pec Flyes
12.5kg 10/10/10
High Pec Flyes
12.5kg 12/12/12
Tricep Pushdowns
30kg 8/8/8/8
Thursday
Cardio - 3km run (high intensity).
Friday
BOR
65kg 8/8/8/8
Hammer Strength Lat Pulldown
100kg 8/8/8/8
Close Grip Lat Pulldown
60kg 8/8/8
Lat Pulldown
55kg 9/9/9
Sunday
DB Bench Press
30kg 8/8
34kg 5/5
30kg 8
Incline DB Bench Press
24kg 8/8/8
Mid Pec Flyes
12.5kg 12/12/12
High Pec Flyes
12.5kg 12/12/12
Tricep Pushdowns ss w/ Facepulls
30kg 8/8/8/8 / 15kg 12/12/12/12