Finally went back to the gym after a hiatus, atrophy and weight gain.

Back & Bi - only light weight X5:

1. Chest Press machine seat stuck in a high position so couldn't use. (I'll go to DBs/free weights after a couple weeks of warming back up.)

So I changed Chest and Back day to Back & Bi:


Back:

1. Lat pull Down X5

2. Long pull (like a sitting high row, no chest plate.) We don't have a T-bar anymore!

3. Pull Down - machine bars are separated and spread out on the way down.

All of these X5 after 1 rep of warm up

Bis:

Standing cable curl X 4

Cable Concentration Curl X 3

DB "Arnold"Concentration Curls X 2

Standing cable curls (again) X2

Stadning EZ BB preacher curls X2

Standing 3/4 side side curls X1


All of these exercises were just to let my body and muscles know what will be coming and they will adapt and use muscle memory.

Time 31 minutes.

I'll lengthen my workouts also.

It's hotter than sh*t here.

Drank electrolytes today.