It seems that all of the work outs I did before going back to work just got me ready for the basics, able to do my job but not much more. Pushing harder just made it worse, so I cut back for a little while.

I will be doing two upper body workouts a week, one leg workout and two or three stretching and calisthenics workouts a week and see where it goes.

Upper Body Work-Out

Chest Press One Set of 10 at 50 lbs, One Set of Eight at 60 lbs, One Set of Six at 70 lbs, One Set of Twelve at 60 lbs
Chest Flies One Set of Twelve at 105 lbs
Shoulder Press One Set of Ten at 30 lbs, One Set of Eight at 40 lbs, One Set of Six at 50 lbs, One Set of Twelve at 40 lbs
Rear Deltoid Fly One Set of Twelve at 75 lbs
Lat Pull Down One Set of 10 at 60 lbs, One Set of Eight at 70 lbs, One Set of Six at 80 lbs, One Set of Twelve at 70 lbs
Back Row , One Set of Eight at 70 lbs
Rope Pull Down Three sets of 15 seconds
Triceps Push Down One Set of 10 at 65 lbs, One Set of Eight at 75 lbs, One Set of Six at 85 lbs, One Set of Twelve at 75 lbs
Triceps Extension One Set of Ten at 80 lbs
Seated Curl One Set of 10 at 50 lbs, One Set of Eight at 60 lbs, One Set of Six at 70 lbs, One Set of Twelve at 60 lbs
Reverse Curl One Set of Twelve at 40 lbs

Michael Cole