1ifeblood
Well-known member
Hit the gym Monday and today. Slowly getting my energy back to where it was. I DID match my previous PR for squats at 275x5 so my strength is definitely there! I think my lungs are finally back to normal, I just have to cough once in awhile to get some junk up but I'd say I'm feeling pretty good!
Monday was a heavier day that focused on compound exercises to hit the most basic of movements: Squats, Bench Press, and seated rows at 3 sets of 5 with a finishing set of 12-15 reps. Felt pretty beat afterwards and my legs were sore as fock yesterday.
Today we did some more isolated full body work with lighter weight and high reps. 3x10-12: SLDLs, seated leg curls, leg extensions (quads felt pretty smoked), incline press, high rows, db lat raises, reverse grip PDs and finished with a couple burn out sets for bis and tris. All in all the focus and energy was definitely there and could tell a big difference from last week.
I think we will finish up this month with the same routine we've been using and start hitting some 5/3/1 come January.
Monday was a heavier day that focused on compound exercises to hit the most basic of movements: Squats, Bench Press, and seated rows at 3 sets of 5 with a finishing set of 12-15 reps. Felt pretty beat afterwards and my legs were sore as fock yesterday.
Today we did some more isolated full body work with lighter weight and high reps. 3x10-12: SLDLs, seated leg curls, leg extensions (quads felt pretty smoked), incline press, high rows, db lat raises, reverse grip PDs and finished with a couple burn out sets for bis and tris. All in all the focus and energy was definitely there and could tell a big difference from last week.
I think we will finish up this month with the same routine we've been using and start hitting some 5/3/1 come January.