Howdy. Used to post here years back but stopped for a number of reasons. Felt like keeping an online log would hold me accountable to actually jot down what I’m doing. I’m 38 (39 in December), have had about a billion injuries, caught a bacterial infection four years ago that mimicked pneumonia and ate about 20lbs of muscle, changed the scaffolding of my lungs and took over two years to recover from (and I’m still not quite where I was beforehand) and I’m just literally free of Covid as of my last test this past Thursday. Fortunately I didn’t deal with any major respiratory issues (which I was legitimately scared of) but had unbelievable nausea off and on for 3 weeks, which usually culminated in me yakking up whatever I ate. It seems to have passed, but still not back to my job yet.
Anyhow, today was my first day back to real training in a bit. Running 5/3/1 4 days a week but subbing the SSB for squats, Trap bar for deads and Incline for OHP. I’ll take deloads as I see fit, not as prescribed. I’ll always warmup by skipping rope or riding the bike or something and will always try to finish with the airdyne, more skipping, bike sprints, etc. Go to an Anytime Fitness that is pretty small but has the basics and a few specialty bars. My goals are pretty basic, but the injuries and illnesses I’ve had keep jamming a wrench in the plans. Want to get back to a 225x10 bench, 315x10 squat (SSB), 405x10 TBD and 225x5 Incline. Feel like these are realistic goals as long as I don’t keep crapping out. Anyway…
Warmup- 1,000 revs jump rope alternating between double leg and boxer skip every 100. Took 7 minutes and change. Bench- 45x2x10, 95/135/155/175x5, 195x8, 205x5, 215x3
5x10- multi-grip chins + DB Incline-25/45’sx10, 65’sx3x10
Facepulls/Tri/bi- 3x15’s, max set of pushups (think I got 42), 15 minutes airdyne. Whole session took about an hour and ten minutes. Pretty good session. Bodyweight was 172 in just shorts and socks at the gym. Goal is 180-185. Legs tomorrow.