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Saturday, March 24, 2012

First Workout Back

24 March 2012

Back from travel, didn't train for around two weeks, massively jet-lagged. Also managed to pick up some sort of stomach bug, had the runs for about a week, didn't eat anything for two days and came out of it dehydrated and weak.

Workout was okay, didn't have much stamina and was weak overall but managed to get one in.

Bench press:

Warmup x a few sets
285 lbs. x 1 (felt heavy)
310 lbs. x 1 (felt like a max effort, barely made it)
270 lbs. x 3 x 3 sets (couldn't budge a fourth set)

Pullups 5x5

Dips x 10 bodyweight, x 5 x 3 sets with added chains

Smith machine bent-over rows (light to medium) 4 sets

Biceps supersets: DB preacher curls with barbell curls x 3 sets

Tricep pushdowns x 2 sets, high reps

Some chest expander exercises with light resistance, targeting specific muscle groups:

Front chest pulls 2 sets x 10
Bicep curl 2 sets x 10
Tricep pressouts / pushdowns 2 sets x 10

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