How the mighty have fallen -- and yet live to rise again...

After Workout 1 of Operation Get Back Into Serious Weightlifting the members most stricken were my biceps and my calves. Oh my calves! I didn't do anything on Tuesday. I attempted to stretch my calves but got scared off. Today I went a little heavier than Monday's workout on just a few exercises.

[NB: My comma key on my keyboard is broke and I do not want to press CTRL+V over and over so I'm using slashes instead.]

Ahnohld Three-Day Split 
Monday - 19 November 2014 
60 min. 

For a warm-up I did two sets of the following exercises at pretty low weight. Just to stretch and get the blood flowing. 

BP: 10/8/6/6/6 @ 155/165/185/195/205 lbs.

db MP: 10/8/6 @ 35/45/50 lbs.

PU: 12/8/6/4 @ bdw

db tricep extension: 10/8/6 @ 25/35/40*
[On the last set I used a single 80-lb db and summoned not a little Body English.]

EZ bar standing curl: 10/8/6 @ 60/70/80 lbs.
[Only used a smidgen of body English on the last set. These are great.]

SQ: 10/8/6 @ 170/190/205 lbs.

leg curl: 10/8/6 @ 60/70/80 lbs. (??)
[These were a great way to stretch out my poor lil' calves.]

calf raise: 10 x 5 @ 60 lbs.
[Sinking into the bottom for a real stretch was like putting my hand in The Pain Box. Essential but brutal.]

crunches: 50
[I cycled through having my hands on the outside of my legs; having my left hand in between them; and then having my right hand in between.]

+ + +

I have also decided to make at least one "off day" a traps/ neck/ and elliptical workout.