Thread: beeen out for little 4 months

few tips
1) More rest
2) Abandon the super sets for a bit and work on developing some solid strength first
3) To really develop tricep strength do not do them the same day as chest (you work your triceps while working your chest, so when you try to do triceps afterwards you can't work them as hard because of fatigue)
4) Increase your rest...oh I said that

More rest, and I would not use the smith machine either. Just do flat bench press, so that you build up your supporting muscle strength.

If this was your first workout for four months, and you were in pain, that probably isn't a bit surprise. I wouldn't have been doing fly personally, just stick to things like push ups and chest press, and bent over row.
Triceps behind the head, probably also a little more intense than something like bodyweight dips, just to ease you into it? I would maybe do 4 weeks of that sort of thing to build up your base strength, then more to exercises that isolate after that perhaps?

so ben doing the gym thing at the house for the last 2 weeks get 3 days in a week and it's brutal i wish i never fell off it's really hard and my strength is half of what it was this sucks but sticking to it did back bis today!! I got the smith machine and a flat bench too but i got a gym membership las=t week just don't want to look weak as i dam in htere so building here first just thought i'd share

Kirk, I feel your pain, Bro (just back after two years myself... long miserable story). Looks like reasonable enough advice above (especially abandoning smith machine!), but go easy, OK? Compound movements, plenty of rest, etc etc.

Good luck.

y'all posting in a troll thread.