So far I’ve been two days out of two which is a good start to my comeback. How long can it last?
Yesterday I did a Chest and Triceps workout and again the gym was packed so couldn’t do all the exercises I wanted. Might have to start training earlier if I can. But I tend to feel most lethargic around the afternoon which is the earliest I can train. Come 8pm and I am full of energy but so seem to be most people as this is when the gym is at its busiest!
Flat Bench Dumbbell Press: I stopped doing bench press on the smith machine as it felt like cheating using the machine. There is no free weight Olympic bar so its the smith machine or nothing. I now do dumbbell bench press on a flat bench which feels better than using the smith machine but the dumbbells only go up to 50 lbs which is about 22kg. In my old gym I could do incline dumbbell press with 30 kg so its definitely a step down but better than the smith. I did 3 sets of 8 reps and as I am using the heaviest weights in the gym I will aim to increase the reps over time.
Dips: Dips are a great chest and triceps workout but are very hard to do. I did 3 sets of 5 reps which isn’t great but still gave me a burn. There is no facility to do weighted dips so I will aim to do more reps.
Flat Bench Incline Flies: I’m not a massive fan of flies but they are a means to an end. I did 3 sets of 8 reps with the 30 lb dumbbells. I might swap this for some decline dumbbell presses in the future.
Sometimes I end the chest workout with some cable flies but the machine was busy so moved on to triceps after that.
Cable Push Down/Triceps Extension: I did 3 sets of 8 reps but had to use the lat pulldown machine as everything else was taken so couldn’t do a full range of motion.
Smith Machine French Press/Close Grip Press: I did a few sets of these but didn’t really feel right so moved on to…
EZ Bar Skull Crushers: These are much better than using the smith machine so I did 3 sets of 8 reps. I can’t remember how much weight was on these, maybe 10 kg on each side?
Not the best workout but I did OK considering the availability of the equipment. Will try and go again tonight and do back & biceps.