Some advice for getting back into the game

Hi all,

I have been in and out of the weight lifting game for the last few
years. To put it bluntly, I got lazy and let myself slip.

Fast forward to today and I have been back at it for about a month
now. I have finished all the basic workouts and gone through the
agony of getting back at it after all those years. I am finally at a
point where I really want to get serious. I need some advice on how
to proceed.

Right now I work out about 5-6 days a week. I work out each body part
once a week with a basic workout program as below:

Day 1: 30 mins cardio, triceps and biceps. I do anywhere from 3-5
exercises for each body part with 5 working sets. My triceps have
always been fast growers, so I hit them with 2 really heavy exercises,
and then 2-3 shaping or pump exercises. I go heavy with 3 exercises
on my bi's and finish them off with preachers and reverse curls.

Day 2: 30 mins cardio - Shoulders and back. I do 5 exercises each,
heavy on all sets. I find my shoulders and back respond best to this.

Day 3: Cardio- 1 hour

Day 4 - Cardio 30 mins. Chest. Again, 5 exercies, 4 are heavy sets,
ending with flyes or cable cross-overs

Day 5 - Legs. All heavy sets. I work my quads, hams and calves with
3-4 exercies each.

Day 6 - Cardio 1 hour

I drink a protein shake with some carbs mixed in 20 minutes before my
workouts, and a shake within 20 mins of the end of my workout with 15
grams of glutamine in that. I have a shake with glutamine before
bed.

I get about 6-8 hours of sleep a night and I have had good recovery
from the exercise.

Question: Should I continue with this until it stops working and then
change it up? Am I taking the right supplements?

I have started to work my abs and I will continue to strenghten my
core as I go.

Come May I plan on really hammering the cardio and lean out for the
summer. I will take ECA or a fatburner then.

I also go in the Sauna for 15-20 mins a workout and stretch in there.
I take some milk thistle for my liver.

Energy levels are great so far and I am really enjoying the gym again.

Any help will be appreciated.

Andrew
.

Relevant Pages

  • Re: Some advice for getting back into the game
    ... 30 mins cardio, ... exercises for each body part with 5 working sets. ... Your workout depends on what your goals are. ... I drink a protein shake with some carbs mixed in 20 minutes before my ...
    (misc.fitness.weights)
  • Re: Some advice for getting back into the game
    ... I have been in and out of the weight lifting game for the last few ... 30 mins cardio, ... exercises for each body part with 5 working sets. ... workouts, and a shake within 20 mins of the end of my workout with 15 ...
    (misc.fitness.weights)
  • Re: Motivation
    ... cover a good overall gambit of exercises like I would ... A few questions I had were, what other suggestions for a workout plan ... Cardio will be probably the most challenging thing to keep on keeping on, ... Leg raises, for example. ...
    (misc.fitness.weights)
  • Re: Rest between sets and supersetting
    ... times when I find myself cutting corners or skipping cardio ... "Be who you are and say what you feel, because those who mind ... don't matter, and those who matter don't mind." ... How are you arranging your workouts and exercises? ...
    (misc.fitness.weights)
  • Re: Rest between sets and supersetting
    ... times when I find myself cutting corners or skipping cardio ... primary objective of gaining muscle mass. ... If you're primary objective is truly to gain mass do you ... How are you arranging your workouts and exercises? ...
    (misc.fitness.weights)