The Avid Lifter's Post-COVID Return to the Iron

PUSH DAY 2 After the first half of week 2, time to wrap back around and hit push day 2. I enjoy this day, as it's less conventional and I give myself a little freedom. In general, I'll start with floor press, but this lift is more effective at higher weights, so I think I'll switch it to incline bench for the week. I may go back and forth, as both help overall push strength significantly. I went up to 155 pounds for 6 reps, but think I could do as much as 175 for 6 reps. Happy where that stands. From there, I went to standing strict press. I'd like to at least lift my bodyweight over my head, but I'm a way off from that at the moment. Next, I worked in some slow dips, making the last 3 or 4 reps on each set torture. Side raises and fly's for accessory, then finished with tri work. Made it extra tough on my arms today, brutal. But if you don't love that, stay out of the gym.

PULL DAY 2 Second pull day of the week, this one is usually pretty boring because I don't deadlift. However, I felt that given my gym hiatus the last few day (visiting my parents), my lower back was thoroughly rested enough for rack pulls. A great workout for your upper back and forearms, rack pulls are a perfect deadlift variant to add to your back day. Went up to 205 for 6 reps, but have a feeling 225 will be my heavy 6 weight. After this, I took off some weight and hit bent over barbell rows. Great lift, lean forward a little more than you feel comfortable doing and you'll get a great pump in the mid-back. Wanted a back extending workout next, so I moved over to cables for pull downs. Followed with seated cable rows and face pulls. I always feel I'm going light with cables, but they're effective none-the-less. Finished the workout by targeting my biceps, meaning hammer curls to tire the grip, then cable curls to exhaust the rest of the arm. I tend to struggle on arms, I think I generally don't push myself through the pain enough. I'm looking to change that in this program. I ended the workout with abs to complete a solid pull day. Went into today with low expectations, but left thoroughly satisfied. Today's lesson, just get in there! You'll be glad you did.

LEG DAY 2 Leg day number 2 comes crawling along, marking the end to "week" 2. Really, this week has been stretched over two weeks due to me visiting my parents for a few days and spending Valentine's Day with my girlfriend. Felt pretty determined to have a good workout, maybe from the pre-workout I started taking this week, maybe from getting chewed out by my landlord. Either way, this would be a good one. Started with front squat, a challenging, taxing lift to perform. While it works your legs like any other squat, it ends up feeling like a back workout from forcing yourself upright. I go with the double-underhand, flared-elbow grip, instead of the soy boy cross-arm grip. Only joking, do whatever is more comfortable for you. I do feel the underhand is a little more "legit". I went up to 135 for 6 reps, but knew I wanted more. I headed to my bag for my belt and some testicular fortitude, strapped up, smashed out 8 reps. That's how you motivate yourself for the rest of the workout. From there, I pushed out some leg press for sets of 10, same on hack squat. Normal days, I'd stop at 8. Today was not one of those days. Ended with some accessory work, no skimping on calves. I've always been a skinny legged guy but I'm going to change that as well. Finished off with some abs and was out of the gym in an hour and a half. Good lifting day with some takeaways: 1)The extra reps fuel you, they don't drain you. 2) Put a little more weight, you're stronger than you think. 3) If you get yelled at by a landlord/boss/parent and you deserved it, use it. Don't miss those rage lifts.