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Started By
Message
re: Going back into gym for first time in a year
Posted on 10/20/20 at 6:40 pm to sms151t
Posted on 10/20/20 at 6:40 pm to sms151t
Changed my workout
It will be a 4 day with Wednesday off type regiment.
Lat Pull-down 4x8 working to 4x12
Seated Rows 4x8 to 4x12
Romanian Deadlift (kettle bell) 4x8-12
Dumbbell shrugs 4x8
Lawnmowers 4x8-12
Torso Rotation 4x12
Crunches 4x15
Paloff 4x8
Day 2
Machine Leg Curls
Leg Press 4x8-12
Leg Extensions 4x8-12
TRX Squats 4x12
Lunges Kettle Bell 4x8
Calf Raises 4x12
Crunches
Paloff
Day 3
Dumbbell Inclines 4x8-12
Hammer Curls 4x8
Chest Press 4x18-12
Reverse Curls 4x8
Pec Deck 4x8-12
Preacher Curl machine 4x8
Crunches
Paloff
Day 4
Shoulder Press
Deck Push using assisted dip machine
Lateral Raises
Rope Extension
Deltoid Fly
V Grip Press
Steering Wheel
Arnold Presses
Crunches
Paloff
Leg day hurt today but it seems like it’s a good change as it’s not as mundane as previous and I needed something
It will be a 4 day with Wednesday off type regiment.
Lat Pull-down 4x8 working to 4x12
Seated Rows 4x8 to 4x12
Romanian Deadlift (kettle bell) 4x8-12
Dumbbell shrugs 4x8
Lawnmowers 4x8-12
Torso Rotation 4x12
Crunches 4x15
Paloff 4x8
Day 2
Machine Leg Curls
Leg Press 4x8-12
Leg Extensions 4x8-12
TRX Squats 4x12
Lunges Kettle Bell 4x8
Calf Raises 4x12
Crunches
Paloff
Day 3
Dumbbell Inclines 4x8-12
Hammer Curls 4x8
Chest Press 4x18-12
Reverse Curls 4x8
Pec Deck 4x8-12
Preacher Curl machine 4x8
Crunches
Paloff
Day 4
Shoulder Press
Deck Push using assisted dip machine
Lateral Raises
Rope Extension
Deltoid Fly
V Grip Press
Steering Wheel
Arnold Presses
Crunches
Paloff
Leg day hurt today but it seems like it’s a good change as it’s not as mundane as previous and I needed something
This post was edited on 10/20/20 at 6:41 pm
Posted on 10/22/20 at 7:22 pm to sms151t
So not sure if should be scared out of my mind or just was air bubble
Felt an extension and pop doing a pec dec. good news was never went numb and it’s not bothering me or sore. Immediately went to lowest weight and then increased minimal weight during sets. Tomorrow will be key on if okay
Felt an extension and pop doing a pec dec. good news was never went numb and it’s not bothering me or sore. Immediately went to lowest weight and then increased minimal weight during sets. Tomorrow will be key on if okay
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