I attempted to get back into my old routine today which is a jog / run on the treadmill for 45 minutes and weight lifting. I was able to do the 45 minutes on the treadmill no problem but the weight lifting part needs some easing back into. Today I began working on chest. I did the following:
Flat bench press ( 45lb plate on each side with a 45lb bar = 135lbs) 10 reps x 3 sets
Incline bench press (25lb plate on each side with a 45lb bar = 95lbs) 10 reps x3 sets
Decline bench press (45lb plate on each side with a 45lb bar = 135lbs) 10 reps x 3 sets
Butterflies machine (100lbs setting) 10 reps x 3 sets
I finished off with situps of 30 reps x 3 sets. which wasnt very difficult for me.
Looking at numbers up top I realize that I have had a significant drop in strength. This is to be expected. I understand that maintaining muscle takes a lot of work which I have not been contributing to for the past year. I will need to also get back into supplementing protein shakes post workout. I may consider taking a pre-workout supplement like "Jack3d" (which may not still be on the market) or one of the many other pre workout supplements on the market. This will help in carrying me through my workout at a consistent pace.
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