I've been trying to browbeat myself into getting back on schedule for some time now (one of the reasons I cut SJ back for the summer, in fact), but I got a very specific motivation over the weekend: I remembered that I promised to go to the gym with invisiblewolf at AnthroCon. Meep! I'm outa practice! 0.o
I figured that a little atrophy might have gone on, so I put all the weights back by five pounds; other than that, I just carried on with the routine right where I left off.
Rows: 3 mins @ 55 lbs (warmup)
Flat Barbell Bench Press: 1 set 10 reps @ 85 lbs
Narrow Pulldowns: 1 set 10 reps @ 65 lbs
Triceps Pushdown: 1 set 10 reps @ 45 lbs
Bench Press: 1 set 10 reps @ 65 lbs
Seated Lat Rows: 1 set 10 reps @ 45 lbs
Rear Deltoid Row: 1 set 10 reps @ 45 lbs
Chest Fly: 1 set 10 reps @ 45 lbs
Deadlift: 1 set 10 reps @ 45 lbs
Military Press: 2 sets 10 reps @ 25 lbs
Rows: 3 mins @ 35 lbs (cooldown)
Body Weight: 298 lbs
Well, my weight didn't change either way. The workout itself was tough but doable -- but I could definitely feel the atrophy in my biceps. I should be back on form by AC, tho. Thanks for the motivator, Lanny!