1st weight session in 6 years

Darren

went to the local Health/Gym centre to slowly get myself back into the swing of weight training after a 6 year layoff.
Did Chest & back as follows:

Bench Press 5 sets x 15 reps (75kg,75kg , 70kg ,70kg ,70kg )
Incline Press 4 sets x 15 reps ( 20kg,20kg ,20kg ,20kg)
Pull down close grip to chest 3 sets x 15(50kg,45kg,45kg)
Bent Arm Pull Over Dumbell 3 sets x 15 reps ( 16kg ,16kg , 16kg )
Bent Over Rows Dumbell 4 sets x 15 reps ( 20kg ,20kg ,20kg,20kg )
Pull Down to back 5 sets x 15 reps (50kg ,50kg , 50kg , 45kg , 45kg )
30 mins on the cross trainer to burn some more calories
I will do my shoulders & arms tomorrow.

i went at 2pm today & my back,chest & arms still feel pumped 3 hrs after.
My shoulder that i fecked up last year in a motorcycle crash last march was giving me a little worry while bench pressing.
will slowly work the weights to get my body use to it again before going on a new diet, as iam waiting for my whey & suppliments to be delivered & will defo be looking for a better gym that is more suited for weight training....didnt like bench pressing on the bench without a guard or cage if my shoulder gave way.

Daz

Darren

on the sunday done Shoulders & arms
Day 2:
Military Press 5 sets x 15 reps ( 50kg ,50kg ,50kg, 50kg ,50kg )
Upright Rows 4 sets x 15 reps ( 20kg , 20kg , 20kg , 20kg)
Bent Over Lateral 4 sets x 15 reps dumbbell ( 10kg, 10kg , 10kg, 10kg )
Barbell Curls 3 sets x 15 reps ( 20kg, 20kg ,20kg )
Hammer Curls 3 sets x 15 reps ( 10kg , 10kg , 10kg )
Preacher Curls 3 sets x 15 reps ( 22kg , 18kg , 18kg )
Tricep kickback 3 sets x 15 reps ( 10kg , 10kg,10kg )
Lying Triceps Extension 3 sets x 15 reps ( 20kg , 16kg , 16kg )

Shoulder were killing me for a few days after
it took a good 2 days for the pump & swelling to go from around my triceps & biceps....they still fell hard today.

Rested on Monday due to arms been solid

on Tuesday done Legs
Day 3:
Squats 5 sets x 15 reps ( 100kg , 100kg, 80kg , 80kg ,80kg )
Leg Press 4 sets x 15 reps ( 100kg , 100kg ,100kg , 100kg )
Leg Extensions 3 sets x 15 reps ( 50kg, 45kg , 45kg)
Leg Curls 5 sets x 15 reps ( 50kg , 50kg , 50kg , 45kg , 45kg)
Standing Calf Raises 5 sets x 15 reps (110kg , 110kg, 110kg , 110kg,110kg )

Went back on nights weds night for 4 nights.
My calfs & quads feel tender & my arms still feel rock hard.
Wont be training again until Monday now

Young Gun

Good weights fro just starting back bro

Darren

thanks for the compliment buddy.
I am trying to lift as much as possible to gain as much as possible.I am 5" 8' tall & just under the 200lb mark with a 46' chest & 38" waist

Daz

SoulCard

Daz,
Welcome back to the game! Keep at it!