Back in the gym (July '26 update)
Returned to lifting in mid-May after half a year off. Was ~20% weaker than my peak shape in November in all my lifts. Took me a few months to surpass my past peak. Pretty happy with my progress so far. It's convenient to have a gym in my office compound. Here's the split I'm running at the moment:
Push 2x incline dumbell chest press (65lb dumbells) 2x chest fly (the machine we have is a bit tweaked so i can only do 90 on these) 2x cable lateral raises (20lb each side) 2x frontal shoulder press (45lb dumbells) 2x overhead tricep extensions (40lb cable) 2x single arm tricep extensions (30lb cable each side)
Pull 2x lat pulldowns 2x kelso shrugs 2x cable rows 2x preacher curls 2x hammer curls 2x cable rear delt fly 2x cable ab crunches
Legs 3x leg press 3x rdls 2x leg extensions 2x leg curls 3x calf raises