Back to lifting! You have no idea how excited I am to be in the weight room again. I was practically jumping for joy loading up the bars. Bouncing around counts as a warmup, right?
I didn’t know what to expect, so I just did some big, lowerbody-ish lifts and a little core work. I wound up doing 3 sets of 10 squats at only 95lb; it’s been a long time and I was a little sad that they were so tough at a lower load (I was at 125lb previously), but it gives me a starting point to build from. Deadlifts were more fun though; I did a set at 115lb and one at 125lb and they weren’t bad at all (I was at 140lb). All the callus is gone from my hands, so I get to rip them up again– good times!
I followed up the big lifts with back extensions, weighted crunches on the ball, jackknifes and cable wood chops, and then went and ran for 15 minutes on the treadmill. My back’s been bugging me, and I suspect my core and hips could use some work. Indeed, it’s probably a good idea to do some corrective strengthening and stretching; I can already feel the muscles I apparently wasn’t really using while running protesting the new exercise (vastus lateralus/outside of quad, I’m looking at you…)
I don’t think I’m going to have time to finish a new phase of NRoL4W before I head out on my overseas trip, so I suppose I’ll have to just cobble some things together. This might be a good time to try out a upper/lower body split program.