I think that a few more weeks will make this Monday evening workout a habit. I’ve started going downtown, and I can get all of the basics in just staying on one wall, which is convenient. It’s not a total combination, but for me getting back into a regular routine is more important than what that routine is. And, quite frankly, its all useful right now. Anyway, here are the numbers, not that you care, but this is my logbook too so you’re somewhat stuck with them.

In general I stuck with 3 sets of 15 for the leg work, but moved the upper body stuff to 3 sets of 10, being very careful to stay on form and to stick with my explosive contract, 3-4 second relax pattern.

Flies - 10×50, 10×50, 10×50 (more consistent than last time)
Leg curls, single - 15×40, 15×40, 15×40 (up from 10x last week)
Shoulder press - 10×50, 10×50, 8×50 (new addition)
Calf raises - 15×150, 15×150, 15×150 (big step up)
Bicep curls - 10×50, 10×50, 10×50 (last one close to failure)
Leg extensions, single - 15×40, 10×40, 10×40 (my quads were aching after this morning’s run)
Tricep pushdown - 10×50, 10×50, 10×50 (less than last time, but better form)
Captain’s chair leg raises - 15, 15, 15
Back extension - 15, 15, 15
Weighted crunches - 15×70, 15×80, 15×90 (last few were difficult)
Rowing - 8×80, 8×80, 8×80 (last few weren’t completed)
Chest press - 10×50, 10×50, 10×50 (tired all over)
Crunches - 25 straight, 25 left, 25 right

Not bad. I need to get a bit more consistent, and I want to start doing this at least twice a week (maybe Thursday evening), but I’m pretty happy with where I am after a four month hiatus.

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