I weighed in at 188 pounds. 11% body fat. I started with a round robin of exercise. This was my first day back into the gym in 2 months. I totally lost strength in the bench press and chest press... Made me a little angry of course but I'm sure I will be back at 260lbs on the bench in no time! I am taking EAS Myoplex for my protein and Con-Crete creatine. Eating healthy and trying to get lots of rest. Tonight's dinner is salmon and roasted veggies.
Workout:
Back- low row/high row free weight machine, 100lbs each arm 3x10 each grip
Lat pull- wide and close grip, 180lbs 3x10each
Bench press- 5 sets, 1-185lbs/ 10 reps. 2-205lbs/10 reps. 3- 225lbs/7 reps. 4-205lbs/10reps. 5-185lbs/10reps.
Chest press- 65lbs-3x10
Curl to shoulder press- 35lbs-3x10
Leg press- 200 5x15
tricep press down- 90lbs-3x10
21's- 65lbs-3x
Cable curl- 120lbs 3x12
Boxing heavy bag- 30min.
Tomorrow I will be posting another article about that work out. It wont be a bunch of different muscle groups!!
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