Back to training log!

[AlexRyan1]

Stopped lifting properly about 3-4 months ago going once a week and drinking all the time lost a lot of gains probably around 8-9kg
best lifts were 90/115/160 but guessing they have gone down now
came back from zante Thursday and getting back into training starting tomorrow doing 5/3/1 geneswests version

[AlexRyan1]

been sick since ive been back with cold/actual sick so only been to the gym twice really
strength has plummeted so im thinking linear progression will be a better option for now
thinking pull push legs arms rest repeat

I know its a sort of brosplit but I really wanna bring up my arms so will smash them with high volume on that day

[AlexRyan1]

didn't have a lot of energy due to feeling run down so only did a really short shoulder workout light to get back into things

DB Shoulder press
24kgx11
20kgx15

btn smith press
25kgx15
25kgx15

lateral raises seated
8kgx12
8kgx12

ss cable lateral/front raise
5kgx12/10kgx12
5kgx12/10kgx12

really simple and light to get back into it wont be doing shoulders on there own again for a while

[AlexRyan1]

still feeling sick today after puking up cals after gym yesterday I ate a large dominos pizza and a lot of drinks which upped the cals for me a fair bit
will try and eat as much as possible now and see if I feel better for gym around 7

[AlexRyan1]

well lol, first day back yesterday did a short pushday

Bench
75kgx3
65kgx5
60kgx5

High Incline Smith
45kgx8
45kgx8
45kgx8

Lateral raises
8kgx20
8kgx20
8kgx20

Pushdowns
27.5kgx8
22.5kgx10
15kgx15


need to start doing more volume on bench to get the form down but not a bad start although i could probably do 75kg for 10-12 reps a couple of months ago
Weight from 69-72kg in last couple days so ill probably be back to 75-76 in the next few weeks