I have gotten in a solid week of exercising after being gone for a month. Six consecutive days of weightlifting and tomorrow is an active rest day. The old body is expectedly sore and a little tired but overall everything is right on track. Today I was able to lift quite heavy and will enjoy my day off tomorrow.The key to the success this week was proper pacing and adjusting exercises to avoid injury from jumping into things to quickly. An example: Today my hamstrings were still a bit tight and sore even after warming up. So, instead of doing heavy deadlifts I changed it up a bit and did heavy rack pulls.
Today's quote is from Ralph Waldo Emerson:
"Adopt the pace of nature: her secret is patience."
Weight Training: Back
Warm-Up:
Slow and Deep ("Ass to the grass"...) Air Squats, 30 repetitions
Torso Twists with a Lightweight Bar, 50 repetitions
TRX Rows, 30 repetitions
Lifting Routine: Three sets of 6-8 repetitions unless otherwise stated.
Dumbbell Pullovers
One Armed Bent-Over Dumbbell Rows
Barbell Upright Rows
Weighted Sled Row (Think of this being a replacement for a seated cable row)
Heavy Rack Pulls, 3x5
Weighted Pull-Ups, 3x5
Hanging Knees to Elbows, 3x5
Have a Great Day!
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