liftingheavy
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First, let me say i am new to posting in the forum as well as keeping any type of online log (this is my first online log). I am in my mid 40's and have not worked out in almost two years. In other words, really out of shape; but also have a lot of prior experience (which can be a detriment as we all like to to go back to where we left off; but i am not trying to do this). Today was my first workout. I am following a 4 day split consisting of:
day 1 Legs
day 2 Back/chest
day 3 shoulders /tri's/deadlifts/abs
day 4 biceps/forearms/abs
Today i did legs:
Squat: 90 pounds/8 reps - 4 sets
Leg press 180/8 reps - 3 sets
Leg Curl: 35 pounds - 4 sets
calves - 5 sets on leg press/and standing
I took about a 2 minute break in between each set. I supersetted some leg press/squats and calves/leg curl but not all. I could really feel the squats in some parts in back of the legs; definitely would not want to go heavier than this for a while or at least until i am through my adaptation phase as i think i could get an injury on this if i push to hard. I really tried not to push myself that hard (meaning not to complete failure). My legs were definitely running out of steam towards the end when squatting/leg pressing; but my overall energy was high (in other words, i did not feel overall exhaustion after the workout).
Overall, it was a good workout and dont feel that sore yet and almost think that i could of pushed myself further but think i did the right thing of going easy in the beginning - I suspicion that I will feel really sore in about 2 days because of how out of shape i am --- i guess we will see. tomorrow i do chest
day 1 Legs
day 2 Back/chest
day 3 shoulders /tri's/deadlifts/abs
day 4 biceps/forearms/abs
Today i did legs:
Squat: 90 pounds/8 reps - 4 sets
Leg press 180/8 reps - 3 sets
Leg Curl: 35 pounds - 4 sets
calves - 5 sets on leg press/and standing
I took about a 2 minute break in between each set. I supersetted some leg press/squats and calves/leg curl but not all. I could really feel the squats in some parts in back of the legs; definitely would not want to go heavier than this for a while or at least until i am through my adaptation phase as i think i could get an injury on this if i push to hard. I really tried not to push myself that hard (meaning not to complete failure). My legs were definitely running out of steam towards the end when squatting/leg pressing; but my overall energy was high (in other words, i did not feel overall exhaustion after the workout).
Overall, it was a good workout and dont feel that sore yet and almost think that i could of pushed myself further but think i did the right thing of going easy in the beginning - I suspicion that I will feel really sore in about 2 days because of how out of shape i am --- i guess we will see. tomorrow i do chest