First workout in a while!!

[ruggaz]

Went to the gym just before and did my first workout for a while. I did chest and triceps and mucked around with different exercises to see what worked/hat didnt etc. I did chest and triceps but concluded that currently that won't work. My triceps are weaker than i thought and my triceps were restricting me from getting a good chest workout. I did 3 X 8 of flat barbell bench (58kg, weak i know) and by the third set my triceps were extremely fatiqued but my chest was fine. I tryed to do my incline dumbell press but my triceps just gave way. I did 3 sets of pec - deck which somewhat isolated the chest a bit more without so much usage of the tricep.

Conclusion - Didnt like 3X8 and am going back to 5X5. Triceps suck and must be rectified!!

That is all for the moment, probably should have gone into my journal but yeh.

 

[Arnold]

If you have taken an extended break I would recommend that you ease back into working out, and don't use a split routine, instead do either full body work-outs 2x per week, or a upper/lower body split.

 

[ruggaz]

Yeh i was thinking that, maybe Monday - Upper, Wednesday - Lower and Friday - Upper.
What should upper body workout consist of, how does this sound

Flat bench - 4 X 6
Millitary Press - 3 X 8
Skull crushers - 3 X 8
Barbell curl - 3 X 8
Bent over Rows - 3 X 8
Pull ups - 3 X 8
Shrugs - 3 X 6
Misc abs

 

[Arnold]

fine, but you may want to stay in the 10 rep range at first.

 

[Mudge]

I like higher rep shrugs myself, skull crushers and delt stuff I stay 8-10 generally, for bench I do one heavy set 4-6 reps and the rest are 8-10ish.

I also start my delt workout with laterals, then presses, then rear delts.