Monday 1/11/16

Morning:

Goblet squat 32kg - 3x 10
Pushups - 3x 12
Pullups - 3x 1

Afternoon:

Squat - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 3x 10

Deadlift - 145lbs 1x 5, 160lbs 1x 5, 190lbs 1x 5, 205lbs 1x 5, 235lbs 1x 5, 270lbs 1x 5

Bench - 60lbs 1x 5, 75lbs 1x 5, 95lbs 1x 5, 105lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5

Curls - 45lbs 2x 7

Static holds 32kg & 28kg bell - 2x 40 seconds (alternating hands)

I looked back at when I felt I had my most productive routine and this is it from around 2012. It is a combination of 5/3/1, ladders, and squatting sets of 10. It has been a long time since I've held anything heavy so I am aware I might be starting high. Today was not bad though I do need to concentrate on my form.

Friday 1/8/16

Morning:

Goblet squat 32kg - 3x 10
Pushups - 3x 12
Pullups - 3x 1

Thursday 1/7/16

Morning:

Goblet squat 32kg - 3x 10
Pushups - 3x 12
Pullups - 3x 1

Wednesday 1/6/16

Morning:

Goblet squat 32kg - 3x 10
Pushups - 3x 12
Pullups - 3x 1

Afternoon:

Squat - 115lbs 3x 6
Press 24kg bell - 3x 4
Pullups - 3x 1

Tuesday 1/5/16

Morning:

Goblet squat 32kg - 3x 10
Pushups - 3x 12
Pullups - 3x 1

Monday 1/4/16

Morning:

Goblet squat 32kg - 2x 10, 1x 8
Pushups - 3x 12
Pullups - 3x 1

Afternoon:

Squat - 115lbs 3x 5
Bench - 115lbs 3x 5
Two handed swings 32kg - 4x 10

Saturday 1/2/16

Squat - 95lbs 3x 7

Deadlift - 185lbs 3x 5
Press 24kg bell - 3x 3

Not bad for a first week. Every day this week I hit 3 sets of goblet squats (32kg), pullups, and pushups in the morning as well. Another week of getting my body used to lifting and I should be on track to slowly building up again.