Patience Grasshopper Oct-06 thru 11-Nov-06
New start to weight training after 6 months off.
First 3 weeks spent discovering capacibilities. One session per week
4th Week 3to10-Nov-06. Two sessions - summary;
Legs: Good 80kg/176lbs lunges, 10reps per leg.
Deadlifts: Problem. 1 set Box 100kg/220lbs 10reps fully down to ground. 1 set Box 120kg/264lbs 3reps fully down to ground. Ground (no box) 140kg/308lbs 1 rep, a bit slow, the new techniques I tried didn't make any improvement still ended up with a sore lower back. Not willing to try 160kg/352 again until back problem improves.
Shoulders: Mixed. Pull bar upto chest from waist (name?) 3 sets 45kg/99lbs 8 reps. Excellent, thought I had 35kg/77lbs bar and didn't understand why it was so difficult, someone had put the 45kg bar back in the place of the 35kg bar. Dumpbells above shoulders (name?) 3 sets 17.5kg/38.5lbs 10 reps. Pathetic, pre injury I was doing 27.5kg/60.5lbs.
Chest: Good and Bad. 1 set 60kg/132lbs 10 reps 2 sets 80kg/176lbs 9 reps. Strength is good considering. Really lack confidence, only with a spotter and not coming down as far.
Back: Excellent. Bend overs 1 set 100kg/220lbs 10 reps. Bent over pull ups (name?) 3 sets 70kg/154lbs 10 reps.
Biceps & Triceps each 3 sets * 10 reps
wrists 2 exercises, each 3 sets * 20 reps
Shoulder injury exercises supersetted between conventional weights. Good progess been made.
So mainly postives. My body seems to have remembered its abilities and is already handling reasonable weight. I didn't find the sessions physically difficult, ie I didn't walk out of the gym dead, but I did find it tired me more during the day, so its struggling a little with recovery, a couple of weeks should fix that. Negatives, ignorning the shoulder injury is the sore lowerback. Time for a weight belt? How the heck to you choose one?