I've been working out for about 1 week now and it's been years since I've been in the gym. I weighed about 148 pounds when I got back into the gym and I plan on getting to at least 180 in a year. I have muscle memory on my side plus I know what works for me in regards to getting bigger.
I'll post my workouts from the past week and since I've been gone for so long I've gotten very weak... oh well I'll be back to where I was in a few months.
Here are the work outs I have done this past week and I wasn't going 100% intensity on these because I was trying to ease back into this and not get too sore to move.
DB bench 45x10 50x10 50x8
dips bwx10 bwx9
rope pull downs 30x10 30x8
machine incline press 45x10 55x9
ab crunch machine 50x10 50x9
Squats 135x10 185x6 135x10
Leg extensions 130x10 145x9
Calve raises 90x20 110x20
ab crunch machine 40x10 50x10
wide grip pull ups bwx10 bwx3 bwx5
bent over rows 95x10 115x9
V-grip rows 45x10 45x8
DB curls 25x10 30x10
Deadlifts 185x10 205x9 205x6
ab crunch machine 50x10 50x11 50x6