Back In The Gym

It has been a while since I last posted. Since the last post I have been doing a lot of bodyweight exercises, working on conditioning and endurance and working on Kung Fu to improve my balance and mobility. I am finally back in the gym lifting because I don't think that there is anything better than this. 

Since I have had a long layoff, I am starting light with high reps to get my body back in the groove. The plan is to to 5 sets of 10 increasing weight each time until I hit a max on 5x10. Then I will transistion to 12, 10, 8, 5, 3 which is my favorite. I will do all exercises for 5x10 but then space out for the 12, 10, 8, 5, 3. Once I find my max on 12-3, then I will go onto 5/3/1 with assistance or conditioning exercises.

Time: 65 minutes
Weight: 222

Bench: 12@45, 10@50, 10@55, 10@60, 10@65, 10@70, 10@75, 10@80, 10@85, 10@90 - 100 total reps (this was before I figured out that I should be doing 5x10)

Row: 10@45, 10@50, 10@55, 10@60, 10@65, 10@70, 10@75, 10@80, 10@85, 10@90 - 100 total reps (this was before I figured out that I should be doing 5x10)

Press: 10@20, 10@30, 10@40, 10@50, 10@60

Squats: 10@45, 10@55, 10@65, 10@75, 10@85, 10@95

Deadlift: 10@45, 10@65, 10@85, 10@95, 10@105

Pull Ups: 3, 4, 2, 3, 2
Dips: 6, 5, 4, 3, 4