Ohh boy.. I’m starting to feel like myself again.
It’s been more than a few days since I had a good workout and I’m glad to finally be back in the gym and killing it.
I felt a little rust, that’s for sure.
I’m sure that I’ll be back to my normal, aggressive self in the next few days after I get a few more good lifts and good meals and good nights of sleep in.
I missed all of this!
Here was my workout for the day:
Warmup:
- Pull ups — 5 sets of 6
- Push ups — 5 sets of 12
- Internal/external shoulder rotations with a cable — 4 sets of 15 each arm and each rotation
Chest, shoulders and triceps workout:
- Bench press — 3 warmup sets and then 185 5 sets of 5 reps
- Incline Dumbbell Press — 5 sets, 65lb dumbbells and 6-8 reps
- Cable incline flys — 15 reps, 4 sets and 35lbs
- Cable decline flys — same as above
- Dips — 8 reps, leaned forward
- Barbell Military Press —
- Tricep overhead press superset with rear delt flys
- Tricep press downs super set with cable Egyptian raises
- 3’s (front delt, lateral delt and overhead dB press) till failure - 4 sets