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Well, since my return to training a few months ago (I took about 7 years off ) I have been having issues with overtraining and straining muscles/tendons all over the place. Something had to give as I was making no progress and losing no weight. Two weeks ago I jumped into CKD and stopped working out to rest (and heal). I've lost 17 lbs already and will be heading back to the gym on monday with the program below. I'll be starting light (to get my form down pat and to keep from hurting myself again) My biggest goal it to get down to 200 (from current 243 at 5'11") and I think that this will help me get back in the groove and build a strong core for when I begin to move into a split routine. Take a look and tell me what you think.
I will be adding 2 min a week cardio to each session (working up to 50 for day 1 and 40 for day 3 and 5). I will also be doing 3sets of 20 reps each, adding weight and progessing down to 8 reps at much higher weights.
Day 1
Cardio 30 min
Abs
Day 2
Dumbell Bench
Dumbell Shoulder Press
Cable Pull Downs
CAble Rows
Squats
Deadlifts
Day 3
Cardio 20 min
Abs
Day 4
Dumbell Bench
Dumbell Shoulder Press
Cable Pull Downs
CAble Rows
Squats
Deadlifts
Day 5
Cardio 20 min
Abs
Day 6 and 7
Rest
I've got several friends that have used this same outline in their programs and were able to get very good results whether they were like me (fat and out of shape) or already dedicated lifters, so I guess I'll give it a go.
I will be adding 2 min a week cardio to each session (working up to 50 for day 1 and 40 for day 3 and 5). I will also be doing 3sets of 20 reps each, adding weight and progessing down to 8 reps at much higher weights.
Day 1
Cardio 30 min
Abs
Day 2
Dumbell Bench
Dumbell Shoulder Press
Cable Pull Downs
CAble Rows
Squats
Deadlifts
Day 3
Cardio 20 min
Abs
Day 4
Dumbell Bench
Dumbell Shoulder Press
Cable Pull Downs
CAble Rows
Squats
Deadlifts
Day 5
Cardio 20 min
Abs
Day 6 and 7
Rest
I've got several friends that have used this same outline in their programs and were able to get very good results whether they were like me (fat and out of shape) or already dedicated lifters, so I guess I'll give it a go.