[Hawkwind]

I know...I've been away a while. My sil ran into complications, but my mil is doing well. I just had a two+ week run-in with bronchitis. So today was my first day back to the gym...I'm thinking positive and that it's finally time to start a 10 week training cycle countdown.

Sooo, this is: Week 1 - Day 1
Lower body - ham/glute/lower-mid back/abs and calves

Rack Romanian deads
set 1/8r - 65#
set 2/8r - 85#
set 3/8r - 95#

Rack deads
set 1/8r - 95#
set 2/8r - 105#
set 3/8r - 115# *last 3 were gettin' ugly

Pin-suspended/arched-back/gm's
set 1/8r - 45#
set 2/8r - 55#
set 3/8r - 65#
*Oh! I like these...they will come in very handy for bringing stability to my backpacking.

Conv. gm's
set 1/8r - 45#
set 2/8r - 65# *I know...a bit of a jump here...I was doing them at 95 before my break and 45 was just too light.
set 3/8r - 75#

Machine back extensions
set 1/8r - pin set in stack at #4
set 2/8r - pin set in stack at #5
set 3/8r - same as above. *I have no idea what the bricks weigh on this machine.

Seated calf raises
set 1/15@ 50#
set 2/12@ 50#
set 3/10 @ 50#
Rested a few moments and walked off the burn...then did it all over again.
set 1/15@ 50#
set 2/12@ 50#
set 3/10 @ 50#

Abs - decline plate crunches
set 1/15r - 5#
set 2/15r - 5#
set 3/15r - 10#

Abs - decline oblique crunches - body weight
3 sets/10r each side.