Some advice for getting back into the game
- From: andrew.workout@xxxxxxxxx
- Date: Thu, 28 Feb 2008 15:38:19 -0800 (PST)
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
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
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.
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