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Thread: Comeback routine v1.0

  1. #1
    Journalist galileo's Avatar
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    Comeback routine v1.0

    I decided to go with the back/chest, leg, arm/shoulder split for the first attempt. This is the first time I've done a non-HIT style program since I began lifting. I made great gains from HIT when I did it, but I'm really in the mood for something a little different after such a long layoff.

    I think I will go 2x6-8 to momentary muscular failure. When doing HIT my last rep took about 15 seconds. This time, I will do it to failure, then quit.

    M-W-F split.

    Día Número Uno (chest and back)
    Dumbell Incline Presses
    Weighted Nuetral Grip Chinups
    Flat Flies
    One Arm Dumbell Rows
    Weighted Dips
    Dumbell Pullovers

    Día Número Dos (legs and inadvertently my lower back)
    Squats [sort of] (one rep short of failure)
    TrapBar Deadlift (one rep short of failure)
    Leg Curls
    Leg Extensions
    Dumbell Calf-Raise

    Día Número Tres (shoulders, tris, bis)
    TrapBar Shrug
    Close-Grip Bench
    Thick-Bar Curl
    Lateral Raises
    Lying Tricep Extension
    Hammer Curls

    All dumbell motions will use a 2" thick handle. I also own a shorter(4') 2" thick-bar for close grip bench and curls.

    I have a seperate grip training day where I will do weighted crunches, perhaps some leg raises, and if I am lucky some side bends.

    I was considering someday getting a means to do hyper extensions to help strengthen my pathetic lower back. TrapBar deadlifts used to kill it.

    I can't do SLDL or any overhead lifts. My lower back is rocked, so anything that puts a deal of pressure on the spine is a no-no. For the squats, I plan on getting one of those belt-devices to do them. I'll see how that works out.
    Last edited by galileo; 07-22-2002 at 01:49 PM.

  2. #2
    Genetic Experiment GeneticallyGifted's Avatar
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    My thought is that you are going to kill yourself doing squats and deadlifts on the same day. (In the form of HIT)

    Walking is something you must not want to do the next couple of days.

    I would do Flat DB Bench Press instead of flies but that is just an preference.

    The routine looks fine,but what are you sets going to be...??
    STATS COMING SOON:Age: 29 | Height: 5'10" | Weight: 78KG/ 172LBS| bf: |Years Training:?? | All-natural: Yes|

    Chest: | Shoulders: | Upper Arm: | Forearm: |
    Waist: |Neck:| Upper Thigh: | Calf: |

    Personal Bests: COMING SOON:
    Flat Barbell Presses: | Dips: |Wide-grip Palms Away: |
    Military Barbell Press: |Barbell Squats: |

  3. #3
    Journalist galileo's Avatar
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    Re: Comeback routine v1.0

    Originally posted by galileo
    This is the first time I've done a non-HIT style program since I began lifting.
    ...
    I think I will go 2x6-8 to momentary muscular failure. When doing HIT my last rep took about 15 seconds. This time, I will do it to failure, then quit.
    Not doing HIT. Just doing momentary failure. Not quite as intense.
    Sets will be 2x6-8 with about a 3 minute rest between each.

  4. #4
    Genetic Experiment GeneticallyGifted's Avatar
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    Sounds good then. Just hard doing to Exhausting Exercises like that Back to Back.
    STATS COMING SOON:Age: 29 | Height: 5'10" | Weight: 78KG/ 172LBS| bf: |Years Training:?? | All-natural: Yes|

    Chest: | Shoulders: | Upper Arm: | Forearm: |
    Waist: |Neck:| Upper Thigh: | Calf: |

    Personal Bests: COMING SOON:
    Flat Barbell Presses: | Dips: |Wide-grip Palms Away: |
    Military Barbell Press: |Barbell Squats: |

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