- Joined
- Nov 19, 2004
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Ok. I have started to train again. The rupture in my abdominal wall seems to be fixed and my heel isn't far off. I decided to start not too hard so i can work myself back into after 14 weeks of not training. I will be posting the weight aswell. It isn't much at all but we all have to start somewhere.
Flat BB bench - 5x5 40kg
Overhead press - (with dumbells) 3x6 12kg each (24kg in total)
Dips - 3x7 (own body weight - 63.5kg)
Squats - 3x6 35kg
Overhead dumbell press - 3x7 18kg (both arms)
Machine weighted crunches - 3x9 40 kg
Ab crunches - 4x25
45 minutes focus pad work
Flat BB bench - 5x5 40kg
Overhead press - (with dumbells) 3x6 12kg each (24kg in total)
Dips - 3x7 (own body weight - 63.5kg)
Squats - 3x6 35kg
Overhead dumbell press - 3x7 18kg (both arms)
Machine weighted crunches - 3x9 40 kg
Ab crunches - 4x25
45 minutes focus pad work