Friday: Leg Day
First time deadlifting in almost 3 years so I was just seeing where I am at. I was also teaching my girlfriend how to deadlift so the workout was a little shorter than I liked.
185 x 10(warm up)
225 x 5
275 x 5
315 x 5
365 x 5
405x 1(Form started to break down so I didn't want to push it)
Hip Circle exercises:
I do a combination of squats then slow steps to the side for 3 sets.
Saturday: Hot Yoga 60 min
Sunday: Shoulder and Back
Bodyweight pull ups (5 seconds up with a squeeze at the top and 5 seconds down wide grip for 3 x 5 then narrow grip for 3 x 5)
Low Cable Row: 100lbs 3x12
Shoulder Press Barbell Seated: I used 65 lbs for various reps. My shoulder is still not moving correctly and with 65lbs was the highest weight I could use with proper form.
Shoulder Press Dumbell Seated: 45lbs(each) 2 x 12
Side Raises: 15lbs 2 x 15
Rear Delt Flies: 30lbs 3 x 10