I don't want to do a daily thing about it, but I figure maybe I'll check in once a month and plot how strength training is going.
I started in earnest about 3 weeks ago, after a couple weeks of "getting used to working out" again. The thing I'm shooting for is to work the whole body, 3x a week, in about 30-35 minutes. You choose a weight that leads to muscle failure in a single set of 8-10 reps, and try to have no more than about 60 seconds of rest between exercises.
| Day | Exercise | Starting Weight | Today |
|---|---|---|---|
| A/B | Leg Curl | 140 | 190 |
| A/B | Leg Extension | 80 | 105 |
| A | Pulldown | 130 | 155 |
| A | Squat | 90 | 105 |
| A | Bench Press | 70 | 110 |
| A | Barbell Overhead Press | 60 | 70 |
| A | Barbell Deadlift | 110 | 130 |
| A | Dumbbell Bicep Curl | 2 x 25 | 2 x 35 |
| A | Overhead Tricep Extensions | 40 | 50 |
| A | Incline Dumbbell Flys | 2 x 15 | 2 x 25 |
| A/B | Calf Raise | 160 | 320 |
| B | Leg Press | 150 | 200 |
| B | Stiff-Legged Barbell Deadlift | 85 | 95 |
| B | Barbell Bicep Curl | 55 | 65 |
| B | Barbell Row | 80 | 90 |
| B | Dumbbell Pullover | 2 x 20 | 2 x 25 |
| B | Dumbbell Overhead Press | 2 x 22.5 | 2 x 30 |
| B | Dumbbell Side Bends | 40 (each side) | 60 (each side) |
| B | Dumbbell Incline Press | 2 x 30 | 2 x 30 |
| B | Tricep Pushdown | 45 | 60 |
I'm pretty much dialed in everywhere except the calf raises, which even at today's weight, I could do 20+ reps without muscle failure.
