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Thread: The long road back!

  1. #1
    I like fish sticks!!! blue636guy's Avatar
    Join Date
    Aug 2004
    The dark side of the moon!

    The long road back!

    Hey evrybody!

    I am just starting to get back into lifting again. I have probably only been to the gym about 5 times since December. (Broke my arm and then two other injuries since) I am now finally feeling 100% No more ****ing around! I have been back in the gym for a week now. It feels ****ing good! That' sall I have to say!

    Anyway, I have attached a pic (Upper body only, my wheels are in piss poor shape) of where I am at currently.

    I have been slowly ramping my calories up. I am currently taking in 3900/day.
    (385g Protein, 349g Carbs, 101g Fat)

    My bodyweight is at 181lbs, down from 215 in Dec : (

    My routine will go something like this:
    Day 1
    Chest-2 Compound Exercise sets, 1 isolation set
    Shoulders-2 compound sets, 1 isolation set
    Tris-3 isolation sets

    Day 2 OFF

    Day 3
    Back-3 Compound Exercise sets
    Bis- 3 isolation sets

    Day 4 OFF

    Day 5
    Legs- 3 Compound sets (Alt. Squats and Deads)
    Calves- 4 Isolation sets

    Day 6 OFF
    Day 7 OFF

    I will switch between 2 different exercises each week. Or if I feel something is not working properly. Also some exercises may have rest-pauses incorporated into them if I feel like a little extra punishment needs to be given. All negative movements will be done with a slow 4 count speed. (Except deads as it may result in injury me thinks?)

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