Started the day with a banana and coffee. Headed to the gym where I weighed in at 206. The plan was chest, shoulders and triceps. It’s been a few years, so i wanted to take it easy. Check out the video of me maxing out on bench.
It felt natural to be lifting, everything fell into place. I got in early so I didn’t have an audience or distractions. Thanks Lucien for spotting.
Flat Bench: 4 sets, (135 lbs., 225 lbs., 275 lbs., 315 lbs.) 6-8 reps, cranked out 4 reps of 315 on last set – not bad.
Incline Bench: 4 sets of 6 (225 lbs.)
Peck-Deck Flies: 4 sets of 8 (180 lbs.) Free Weight Flies: 4 sets of 8 (35-pound dumbells)
(No negatives, I’ve never done negatives – more about this in future blog posts.)
Behind The Neck Press, Smith Machine: (1st set, 135lbs, 8 reps, 2nd-4th set, 185, 8 reps.)
Note: Someone asked on the blog about doing these in front of the neck. Behind the neck is ideal because it works front, mid and rear delts – all three. If your front delts are lacking or disproportionate you can do some sets in front.
Side Lateral Raises: 2 sets at 35lbs, then 8 sets at 40lbs.
Push Downs with EZ Bar: 4 sets at 120lbs.
It’s a start. This simple workout was about 25% compared to my competition workouts in terms of weight, intensity and duration. I haven’t done even a set of pushups in 2 or 3 years, so I needed to ease into it. The 315 max at the beginning was probably not my true max, but it showed how, psychologically, my goal was to take it easy.
Afterwards, I had two chicken breasts, two bowls of rice, and oceans of water. No supplements. I’m doing this 100% naturally – no problem.
Looking forward to being sore when I wake up tomorrow morning – I’ll let you know.
It’s a humble beginning. But sufficient proof that…it’s on.