Week 1, Day 2

Tonight's session was squats, bench presses and then quad, pec, and tricep accessory work. I would normally do this session tomorrow but I have a function to attend so I had to adjust my schedule.  Even though my back and hamstrings were sore from yesterday's session, the squats went pretty well.  I was able to add some volume to the session which I attribute partly to getting back into the training mode and partly to the creatine that I've started adding to my protein shakes in the past week.

Various muscles were cramping at the end of the workout so I know I'm taking them to places they're not used to visiting.  I have a long ways to go before I'm doing the kind of volume necessary to really build muscle but I should get a nice short term bump since my current muscles are so poorly adapted to doing anything but squats, bench presses, and deadlifts for strength focused sets of 5 reps or less.

Squats:  135x10, 225x5, add belt, 315x5, add wrist wraps,365x5, 375x5

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 245x5, 255x6, 260x5

Split squats:  40x10, 40x10  20lb db in each hand, still developing balance and stability

Leg extensions:  130x10, 130x8, 130x7

Smith Machine close stance squats:  90x10, 180x10, 180x10  just counting weight added because I don't know how much the bar weighs (more than zero but less than 45)

Dumbbell flat flyes:  50x10, 60x10, 60x6

Rope pushdowns:  150x10, 150x8, 150x6

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