I guess it’s kinda rediculous for me to have gone this far without properly warming up. Since it occured to me in the gym that this WILL cause injury if not corrected, can anyone give me their protocol for warming up? Today when I did my first strength session ever (a bit different with only 4-6 reps) I (on bench press for instance) went from the bar, to some lat pulldowns (to warm up for chins) to some rotator cuff work, back to a little heavier bench (60 lbs. w/ dumbells), back to lat pulldowns, back to bench etc. in this fashion, until I ended w/ 90lbs for my last bench warm up. I then proceded to work with 150 lb. sets of 4 reps. Is this okay? Also, I had trouble “guessing” what was the load I should use for 4 reps, do I have to just kinda feel that out, or is it actually worth finding my 1 RM and doing percentages off of that? I guess that was addressed in GET BUFFED! with a “percieved” weight loading or whatever. Thanks.