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Yesterday’s workout: major strength loss.

Thursday, June 19, 2008 by  
Filed under Daily Blog

June
19
2008

Yesterday’s workout (chest/triceps) was a solid effort, and a good return to the gym after about a month away from the iron. While it felt great to get back to lifting, I was taken by surprise at the amount of strength I’ve lost since my last chest/triceps workout. For example, my second exercise was incline barbell bench press. I was doing three sets with a target rep range of 10-12 reps per set. I loaded the bar up using about 40 pounds less than I would normally use for this exercise, and I FAILED at rep nine on the final set. As I struggled to complete the ninth rep, I was in a state of total disbelief. I suspect the loss in strength is partially due to the time I was not able to train due to my back injury, but I also think that I am still in a somewhat weakened state from the bad cold I’m getting over. I’m sure over the next few weeks my strength and muscle endurance will return. In the meantime, I hope I’m not challenged to an arm-wrestling match by an eight-year old girl. :o

I can already tell that my triceps and chest are going to be more sore than they’ve been in a long, long time. Normally DOMS is strongest (for me) about 36-48 hours after a workout; it’s only been a little over 12 hours since my workout and my muscles are screaming.

Today’s a cardio-only day. I think instead of LISS this morning I’m going to do 14 minutes of HIIT this afternoon. I want get to get my heart pumping hard. That’s the other thing – I felt pretty winded doing yesterday’s workout, so my cardiovascular system needs some attention, too.

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