Ok so after 3 weeks off I kicked my butt hard enough today to land back in the gym.
I have also started back on a more healthy diet not that I had regressed too far. More takeaways but still smaller portions than previously. I do feel that I have gained some fat back though even though the scales at the gym had me at 98.8 when weighed after the shower and shakes.
I found a 3 day split on bodybuilding.com which used most of the exercises I enjoy so decided to try this.
All are 4 sets of 12 reps apart from teh superset 1 in day one and 3 which are 3*12.
Session one
Full Squat
Deadlifts (were romanian but changed to standard deadlifts)
Bench press
Bent over rows
Superset 1
Dumbbell curls
Skull Crushers
Superset 2
Russian Twists
Twisting situps
Session two
Military Press
Pullups
Dips
Pendlay rows (originally bent over rows)
Barbell srugs
Lateral raises
Calf raises
Session three
Full squats (originally split squats)
Snatch grip deadlifts
Incline bench presses
Chin-ups or bent over rows
Superset 1
Reverse curls
Skull crushers
Superset 2
Weighted Situps
Leg raises
I started with session 2 as I am still trying to keep away from leg work until I am fully healed.
10 minutes cross trainer to warm up (gottado something to help prevent the strains)
Military press 64lbs - 15, 10, 5, 5
Lateral raises 10lbs - 10, 10, 10, 10 - last 3 sets v.hard.
Pull-ups assisted (level 12) - 5, 5, 4, 3
Dips assisted (level 12) - 12, 9, 5, 4 - last 3 sets failed to get higher (quite violent shaking on last couple of reps for sets 2, 3 and 4)
Pendlay Rows 94lbs - 12, 10, 7, 5 - Last rep with good form counted. Felt faint after first set. All sets exhausting.
Barbell srugs 74lbs - 12, 12, 12, 12
Crunches - 4*12
Crunch then swing left / right to touch heals - 4*12
Pushup position but resting on forearms - 4*20 seconds
Wakeup - Low cal shake, vit c tabs, multi vit, 2 fish oil caps
Breakfast - 4 spoons rolled oats with low fat milk, tea with one sugar and a little low fat milk.
Lunch - Salad with chicken and vinegerette dressing
Post workout - double low carb protein shake
Dinner - Large bowl of mixed veg
Pre bed - Low carb protein shake and vit tab.
I will be improving the diet and replacing sone or two shakes with real food after some decent supermarket shopping. I will also be looking at adding some more meat to dinner.
Ok, so you have hear post after post about the aches and pains and injuries so i though I would put some positives in here as well.
For the last couple of years I have been getting tendonitus across the arch of both my feet. It was almost constant for those 3 years sometimes getting a bit better and then worse again. Since going to the gym this has vanished.
My back was quite week and I have damaged it a number of times in the past, sometimes taking me out of work for a number of months due to severe pain. My back feels a lot stonger. I have not had any twinges and have managed to lift 100Kg in a deadlift which I would have never ever even attempted before going to the gym.
I feel stronger and more aware of my body and the muscles and movements.
Self esteem has improved from walking around as a podgy westerner to walking with a straight back, head high.
Being able to lift and caty both my kids around (10yo and almost 2yo). Being able to play with both of them much more actively.
I am also much more aware of the food I am eating and even though my diet has not been perfect, at least I know what I am eating and what I can do to counteract it.
I am going to ache tomorrow
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RB
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It's also eating the right foods at the right times. 
