thanks ya'll... today was my first session in a looong time due to my injury and it was...well...sad. anywayz I've changed my routine so that i do my back twice a week to bring it up:
Monday: Chest, Back
Thursday: Shoulders, Triceps
Friday: Back, Biceps
Flat DB Press: 17.5kg x 12 (for 2 sets), 25kg x 10, 30kg x 7, 30kg x 6:
Incline BB Bench Press: 40kg x 12, 50kg x 10, 60kg x 10, 70kg x 6:
Pec-Deck: 120lbs x 10 (for 3 sets):
Lying BB Row: 20kg x 12, 30kg x 10, 40kg x 10, 50kg x 10, 60kg x 6:
Hammer Strength Row: 60kg x 10, 60kg x 10, 80kg x 8:
Lat Pulldown: 90lbs x 10, 110lbs x 10, 120lbs x 8, 135lbs x 6:
DB Pullover: 20kg x 10, 25kg x 10, 25kg x 10:
Stretched for 10 mins then outa there
Time: 80 mins (excluding stretching)
Result: ...but hopefully i'll get back to strength in 3-4 weeks
Don't be too hard on yourself Mak. If that was a first effort in a long time away because of injury, I'd say well done mate.
I know damn well you'll be firing on all cylinders soon and your numbers will be back up there. It's almost going to experimental for you until you find your feet again, but you've a great starting point.
Chin up bro and keep positive.