First workout since being sick. I won't put up the weight used because they were a joke. No warm ups listed.
Chest day:
Bench 5 x 4 reps
Incline barbell bench 3 x 6
flat flies 3 x 10
dips 2 x 8
pullover 2 x 10
One giant set for abs
hanging leg raise
weighted crunch
incline situps
machine pulley crunch
Got on the treadmill after and ran two miles at a really slow pace. Felt my left Achilles get tweaked. I think as we age the body gets fragile. I have a slight limp here. Pissed. I ran so slow too.
Ended with no weight single calf raises. four sets.
Feel like I was hit by brick. Benches went surprisingly well considering my messed up shoulder. Started with something I never did before. I did my first warm up with the empty bar. Always thought that was silly watching guys in the gym do that. I always began warm ups with 135lbs. Anyway the shoulder held up for 5 sets of flat barbell benches. The weight was really light.
My comeback split was inspired by watching Mike O'Hearn videos. From what I can make out he lifts 5 days a week. The split is Chest, legs, delts, arms and back. Cardio in the beginning of the cycle is Monday to Thursday. Never liked this type of split but I'm going to do it for a two to three weeks. He also uses around 5 sets of 4 reps in the power lifts to start his cycle. I think low reps could be disastrous for a "senior" lifter but I used 5 increases in weight for the 5 sets of 4 in the bench. Tomorrow is legs and the squats will be 5 sets of 4 reps too.
Just want to get my strength up.