I'm going to be posting all of my routines, weight progress, and eating in here, straight out of my notebook every day or so. I've done 2 days so far after about 2 years off. Each set is the weight x reps format. My goal is to be doing 5 sets of each exercise to failure between 4 and 6 reps. After stretching and warming up, of course
Since this is my first week back, I'm just doing 5 sets to failure with steady increase hoping to find a weight that gets me to fail between 4 and 6.
**EDIT** The weights are all in pounds!! I should have mentioned this originally!
Seated Military Press 30x15/40x13/50x12/80x7/80x6
Push Press 85x8/90x5/90x5/90x5/90x4
Side Laterals 10x15/20x8/20x8/20x6/20x8
Upright Rows 45x10/50x9/55x7/60x6/65x5
*Should have done Heavy Upright Rows, but was starting to get sore and someone else wanted the bar
Crunches 5 sets of 25
Notes: The seated military should have been a clean and press, but the bar I wanted was in use and I wanted to get right into it, and the machine gave a better and safer test drive of where I'm at. Side laterals are my least favorite thing ever, I could barely go all the way with those 20s, might use 15s next week to get the form right. I was never good at those 2 years ago either. Tips?
Half Squats 145x8/155x6/155x6
*Should have Lunges here, but my legs were KILLING ME
Straightleg Deadlifts 45x8/65x10/85x10/115x8/125x6
Hacksquat Calf Raises 60x10/90x12/110x10/120x10/130x9
Reverse (Rollback) Crunches 3 sets of 25/14/10 My abs were still KILLING Me from the day before.
4/2910 - I was supposed to have back this day, but my whole body was still severely sore from jumping back into a serious lifting routine after 2 years off. I made sure to have a decent amount of protein, and today I feel much better. Going to do back today. Here's my plan for the rest of the week:
Pullups - 50
Close grip Pullups - 5sets to fail
Bent over Rows - 5sets to fail
T-Bar Rows - 5sets to fail
Deadlifts - 5sets to fail
Decline Bench Crunches 5sets/25
Flat bench, Dumbbell Flys, Incline bench, Incline flys, Pullovers all 5sets to fail
Upright chair leglifts - 5x25
Barbell curls, Incline Bench DB Curls, Lying Tricep extensions, Close grip presses, Wrist curls all 5sets to failure. Oblique decline bench crunches 5x25
45 minutes to 1 hour of running or biking (if it's nice out!)
I'm going to change y plan every 2 weeks, sometimes just the exercises and the order they're in, doing Interval training rather than distance cardio, adding in supersets instead of powerlifts, all sorts of things to keep my body guessing. I don't have any goals set in stone right now, just want to trim up for summer while also building some serious strength. Will post results of my back day later tonigHt!