God damn first day at the gym my bike tyre is fucked. 5 miles each way to walk to and back from the gym. I guess it isnt too bad, bit of conditioning.
I have decided on starting weights, I will be starting on 40kg for bench and squat, 30kg for press and 60kg on deadlift, I might as well start extra light and focus on form, it will be getting heavy soon enough.
upper body lifts will increase by 2.5kg per session, lower body lifts by 5kg.
Accessory work will be whatever I feel like doing, mostly upper back work, some arm and shoulder stuff on days I feel like it.
I will be doing the limber 11, blackburns, , shoulder dislocates for prehab and rehab.