Going to keep a journal for record keeping as well as motivation
Monday June 2
Flat bench
Warm Up
135x10, 185x 10 225x5
Work 285 x5x5
Additional
incline DB press
85 x 10 x 2
Dips Body weight till failure x 2 sets
Tricep
Close grips press
215x 5 x 5
lying dumbell extension
30 x10 x2
Felt Ok but shoulders bothering a bit lately need to mix in some active recovery |
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Dead lifts
warm up 225x10,255x10
work set 300x5x5
Hanging High pulls 155x8x2
db shrugs two sets till fail
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what kind of split are you doing and do u have any goals that you would like too achieve?
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No specific goals. Started lifting again sort of a New Years resolution. Been away from it for a long time. The last really dedicated workout program I had was 15 years ago( I just turned 40 last month)
Workout is pretty much as needsize describes in the thread he has on EF. Tried DC for a bit but it just was not for me so I came back to 5x5.
Been at it for abot 3 1/2 months and I am going to do Active Recovery for the next two weeks after this as my shoulders and knees are really feeling it.
Monday Chest/tri
Tues Deads/Traps
wed Off
Thurs Legs
Fri Back/bi
All days are 5x5 core with accessory lifts following
Peace
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you don't do any kinds of shoulders, i would at least do some kind of laterial raises after heavy bench since your front delt gets worked.
Is it your RC thats hurting or the shoulder?
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Also if your knees hurt i would stay away completly from leg extension those are the worst thing to do for the knees,stick with squats and leg press. You also might have a muscle imbalance leading to bad knees so try and working your hamstrings. But i dunno if you have had any injuries or anything so.
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