I have been off and on in the gym in the past 5-7 years, with injuries, night shifts and laziness it was hard to be on a regular schedule. My life time goal was to bench 315, which i have never accomplished, when i was 20 i achieved a 295 PR and that was that and thats when i was in college and weight lifting was one of my classes. Now being 35 i felt like my chances are low of hitting 315 ever, so the motivation was gone and i would just go to the gym when i felt like it. Being married with 2 small kids, working night shift and being on call as a truck driver, always having things to do at home, there was always and excuse to not to go the gym. To top things off i got a herniated lower back disc and every time i wanted to lift the weights that i know i could i would reinjure my lower back and would be out for a month or 2. Excuses after excuses. Well, right by my work there happened to be a gym that is open 24 hours and with my weird schedule i felt like it was perfect. So in June of 2016 it was time to change my mind set, and start all over again with all of my past gains gone. It was no longer about can i lift what i used to lift a few months ago?, its was more about cant i lift today and not reinjure my lower back again?
First thing first, was to test my Chest with lighter weight of 135lbs and see how many reps i can push out. This was i can see where im at and how im moving up.
An example of My Routine is:
Most are 3 or 4 sets 10-15 reps
Day 1: Legs (legs press, lunges, toe raisers, sometimes deadlifts)
Day 2: Chest (incline, bench press, inner pec machine or similar)
Day 3: Back (lats machine or cable, deadlifts, T-bar rows)
Day 4: Arms (scull crushers, tri cables, Curls machine, curls DBs)
Day 5: Shoulders (front raises, side raises, back rows, shrugs, Military P)
Sometimes i go to machines and sometimes to dumbbells, sometimes heavier weight or lighter weight, i try to change things up as i go. I listen to my body and sometimes skip a certain day and go to a routine that i feel more comfortable that day. I dont assign my days to days of the week, because if i skip a week day i try not to skip a workout day, so if monday is Day 1 legs and i dont go to the gym, i try to do day 1 on tuesday and then day 2 etc..