Posted at July 29, 2013, 9:12 pm:
Well, I'm back after about 6 weeks of rest. I did a few light workouts last week to wake up the old muscles. I'm going to start very light and add weight in a measured and methodical manner. Once I reach failure on an exercise, I will drop the intensity by about 30% and substitute a new exercise. For now, all exercises will be simply 3 sets of 10 reps, each muscle group twice a week. Once I feel that I am closer to 100% health I will rotate some heavier periods of 5x5, eventually bringing back the olympic and westside type of work that I really want to do. For now, I'll settle for bbing.
Here's my schedule for the next 8 weeks or so:
Monday: Back, traps, biceps, forearms
Tuesday: Chest, shoulders, triceps, abs
Wednesday: Legs, calves
Thursday: Back, traps, biceps, forearms
Friday: Chest, shoulders, triceps, abs
Saturday: Legs, calves
I will begin and end every workout with 10 minutes of moderate intensity cardio. Each workout will be 12-18 total sets, all relatively light (10 reps per set). Overtraining should not be an issue.
This is not what I would recommend to anyone who is healthy. It's just the amount of work and the type of work that I feel is appropriate for my current situation. Thanks in advance to all my old friends who stop by and support me.
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Week 1, Monday -- Back/Traps/Biceps/Forearms
Barbell Row
90 lb x 1...
its the man himself.
I was asking waitlifter where you had disapeared to!
Great to see y...
Welcome back EU.
*Subscribed* (again!)
Good to see you back mate, with a plan as usu...
I'll be there.
I will.
You read my mind, bro.
Yeah, that's the plus side of it.
"subscribes" Welcome back, good luck bro
Been a while.
Great point, Cal.
Week 1, Tuesday -- Shoulders/Chest/Triceps/Abs
Seated DB Press
30 ...
Like you said, it will come back fast.
Nice lay out mate, got it all covered.
You are back on track EU, it won't be long and you'll be back to where...
nice one my man.
Thanks guys.
Week 1, Wednesday-- Legs/Calves
Manta Ray ATG Squat
130 lb x 10
1...
very nice.
looking nice bro.
Thanks fellers.
i want to see some heavy stuff out of you in a few weeks here.
Sorry, bud.
Light but i see where your coming from.
Week 1, Thursday -- Back/Traps/Biceps/Forearms
V-Bar Cable Row
90 ...
ok.
I kind of agree, but you know your body best of course.
don't worry, guys.
Stick to the plan EU.
Not a bad idea.
Sounds smart, good move
Mirrors never lie!
Btw, did you check ...
I've been reading up on it.
Thanks, I've been responding well to everything on this hybrid routine...
I didn't lift Friday and Saturday because my crap was acting up again.
Im usually not too big on seeing specialists but this has been a bothe...
I went to one back in January several times but I don't think she real...
Hey EU,
Not quite sure how I missed your new journal, but I just ca...
Thanks AZ.
i want a 185x3 strict cur lout of you next week.
Week 1, Monday - Lower
Leg Press
360 lb x 5
360 lb x 5
360 lb x ...
Slow and easy.
wow calves= wow.
lol, kos.
haha, serously though.
Week 1, Tuesday - Upper
Cable Row
55 lb x 50
Circular Barbell S...
Heh, I haven't seen your journal pop up in my subscribed list in a LON...
sweet workout mayne.
Week 1, Thursday - Lower
Leg Extension
60 lb x 12
60 lb x 12
60 ...
Yeah, I just started again last week.
Somehow I missed what happened to you.
There was no specific event that I'm aware of.
Week 2, Monday - Lower
Leg Press
390 lb x 5
390 lb x 5
390 lb x ...
Glad to see the legs and back are still hanging in there.
Good to see you slowly going heavier, keep it up extra
Thanks guys.
www.
Week 2, Tuesday - Upper
Cable Row
60 lb x 50
Circular Barbell S...
Looks like you're takin it easy.
good work, old bean.
Week 1, Friday - Upper
I forgot to post this last week.
Week 2, Thursday - Lower
Leg Extension
70 lb x 12
70 lb x 12
70 ...
Finally some upperbody work.
Nice EU.
Good to see your back into it, this threads lacking testostrone at the...
Thanks, everyone.
Hey ExtraUltra
Its been a while, I kind of quit the journal sectio...
Week 2, Friday - Upper
I got a massage yesterday and didn't want it...
Long story.
Cool.
Oly lifting is what I really want to do.
best of luck with that (I'm starting to sound like a broken record )
...
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