If it’s your first day back in the gym after an extended period of time, just start off with the ten-pound weights, bro. I know it’s way past what you can handle and you can lift way more, but that shit is gonna sprain your arms and upper-body real bad, especially if your form’s out of whack like mine currently is. Do as many sets as you can with the ten-pounds (super easy to maintain proper form) until you can’t anymore. This + 30 pushups, 30 crunches and 30 minutes on the treadmill. Best way to hop back into the routine on a first day. The 30/30/30 rule.
