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September 8, 2020
After about 5 months away from the gym during the Coronavirus pandemic, I finally got back into to my local gym 2 weeks ago. Like many others, I did regular home workouts during the lockdown with body weight movements, bands, etc, but I didn’t really lift any weights for the full 5 months – the longest stretch I’ve had off in about 22 years. In addition to getting back into my own training, it’s been great to be back at DHAC. This gym has gone above and beyond to ensure cleanliness and safety for those who have been itching to get back as well. And I say that as a person who has been in COUNTLESS gyms over the course of my life. This is not bias talking because I am employed here. DHAC has really crushed it on the Covid front. I understand people may be nervous, but I truthfully would feel comfortable allowing my own grandmother to come here to exercise during this time. Anyway, being back at DHAC, a lot of people have asked me for advice about how to start back up after 5 months off of training. As such, I thought it might be useful to share some of my personal thoughts on the matter and some of my own first workouts for anyone else who may be asking those same questions.
First – early on, less is more. After 5 months off, you will inevitably have lost some strength, endurance, etc. Early on, I just want to get the blood pumping and to get the muscles and connective tissues under some tension… but not too much. As a rule of thumb, I’ve basically told people to cut their weights from 5 months ago by at least 50%, but feel it out for yourself. When in doubt, play it safe and go light. You’ll have plenty of time to get stronger, but you have to build the base back first.
Here is what my first week of lifting looked like… again all weights were cut in half at LEAST. I tried to focus on contracting the muscles, reestablishing the mind to muscle connection, and doing everything nice, slow, and controlled. Remember, these were the workouts I chose for myself. I’m not saying these are necessarily the best workouts for you. Rest about 1 minute between sets and stretch the worked muscle group during the rest. I did 20-30 minutes of SS cardio after each lift and more stretching.
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Day One:Legs
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#Sets x #Reps
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Back Squats
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3×10
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Romanian Deadlift
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3×10
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Walking Lunges
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3×12
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Seated Leg Extension
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3×10
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Seated Leg Curl
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3×10
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Seated Calf Raise
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3×10
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Day Two: Chest-Tris
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#Sets x #Reps
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Cable Decline Flies
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3×10
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Dips
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4×8 (I did these during lockdown)
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Incline Bench Hex Press
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3×10
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Flat DB Press
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3×10
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EZ Bar Skull Crushers
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3×10
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DB Tricep Kickback
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3×10 each
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Day Three:Abs
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#Sets x #Reps
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Machine Abdominal Crunch
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3×10
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Captain Chair Leg Lift
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3×10
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Decline Bench Oblique Twist
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3×20
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Hanging Side-To-Side Knee Tuck
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3×12 (6 each side)
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Planks
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1xBEST
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Day Four: Active rest (easy cardio and stretching/foamrolling)
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Day Five:Back-Biceps
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#Sets x #Reps
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Lat Pull Downs
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3×10
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Pull Ups
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4×8 (I had done these during lockdown)
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Bent Over Barbell Row
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3×10
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Preacher Curls
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3×10
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Concentration Curls
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3×10 each
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Day Six:Shoulders-Traps
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#Sets x #Reps
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DB Side Raises
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3×10
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DB Front Raises
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3×10
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Bent Over DB Rear Delt Flies
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3×10
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DB Shoulder Shrugs
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3×10
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Wide Grip BB Shrugs
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3×10
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Day 7: Active Rest (easy cardio and stretching/foam-rolling)
