Ok, here's what I'm doing to get my joints, ligaments and tendons back in shape. I plan on doing this routine for at least one month, and probably 2 before making any major changes.

Split is a Push/Pull/Legs (M,W,F) with cardio (M-Tr and either Sat, Sun or both) 30 minutes on the bike M,W and either 45 minutes on the bike or 30 minutes on the elliptical the other days.

I will spend about 10 minutes pre-workout to stretch my muscles and get my heart pumping a bit.

I will be doing 1 set of 20 reps, 1 set of 15 reps and 1 set of 10 reps for each exercise unless noted.

Monday: Push
Incline Bench Barbell Press
Cable Tricep Extensions
Machine Pec Flyes
Abs (3 sets at bodyweight to near failure)
Reverse Hyperextensions (3 sets at bodyweight to near failure)
Cardio

Tuesday: Cardio

Wednesday: Pull
Machine Horizontal Row
Machine Lat Pulldown
Machine Rear Delt Flyes
Dumbell Arnold Curls
Obliques (3 sets at bodyweight to near failure)
Cardio

Thursday: Cardio

Friday: Legs/Shoulders
Leg Press
Calf Raise
Quad Extensions
Hamstring Curls
Rotating Shoulder Press
Dumbell Shrugs
Lateral Shoulder Raise

Sat: Rest

Sun: Cardio

MB

Monday March 31st:

Incline Bench Barbell Press: 50, 70, 85
Cable Tricep Extensions: 40, 50, 60
Machine Pec Flyes: 35, 40, 45
Abs: 12, 12, 10
Reverse Hyperextensions: 10, 10, 10
Cardio: 30 minuets Level 8 on bike - 210 Calories

Good luck!

Ok, I've looked at my stash (didn't realize I had so many goodies left!). And I'm supplimenting this program. I've decided I won't be "recovered" until I'm back in the shape I was when I left in 2005.

Starting Sunday 4-6, I'll be doing the following as well:
1 week Clen Pulse 100mcg on non lifting days (except Saturday).
1x Stim-X on lifting days.
1 week Tri-lean (1x hyperdrive 2x special Tactics 1x lean dreams).
1 week Clen Pulse 100mcg on non lifting days (except Saturday).
1x Stim-X on lifting days.

In May I'll use up whatever clen I do have left on non-lifting days, no more than 100mcg per day 3x a week.
(I'm keeping the clen use low, because I know how my body reacts to it. 4x a week is too much for me in general).

In June I'll Run 1 month of Cissus RX and PowerFull at the standard bottle dosing along with some yohimbine.

In July I'll run 1 month of Tri-Lean (1x hyperdrive, 3x special tactics, 1x lean dreams).

In August I'll run 1 month of Anagen and Fenotest at the standard bottle dosing and some yohimbine.

All of this will be done while cutting. My workout will definitely change throughout this. But I will be keeping my diet in check.

If I can get down to a more reasonable BF% by the end of August, I will be rewarding myself with a 6 week pulse cycle of Superdrol starting in the second half of september. I'll then use November and December to recover, and start cutting again in January.

MB

Tuesday April 1st:

Cardio: 45 minutes on bike level 9 - 330 calories.

MB

Good luck ManBearPig...err, ManBeast.

I'm somewhat on a path to recovery too, so I understand how it must feel getting back into it.

LOL @ ManBearPig

MB

Wednesday April 2nd:

Machine Horizontal Row: 70, 90, 100
Machine Lat Pulldown: 60, 70, 80
Machine Rear Delt Flyes: 35, 40, 45
Dumbell Arnold Curls: 15, 20, 25
Obliques: 12, 12, 10
Cardio: 30 minutes bike level 8 - 195 calories

MB

Thursday April 3rd:

Cardio: 45 minutes on bike level 9 - 325 calories

MB

Awesome commitment to the cardio! Cardio is one my lazy points. But I'm getting it together

I f*ckin hate cardio... Honestly... but I know of no other way to burn calories as efficiently

MB

I hate it as well. If I could dial the diet in every single day I would not need it. My training equals 45 min of cardio. But I ate super clean before the Arnold and then the day it was over I quit. So now i'm doing cardio to knock the damage off..sigh.

Good luck to you Diet alone has never been enough for me unless i just want to maintain.

MB

Friday April 4th

Leg Press 2x45 per side, +25/side, +25/side
Calf Raise 3x45 per side, +25/side, +15/side
Quad Extensions 90, 100, 110
Hamstring Curls 100, 110, 120
Rotating Shoulder Press 20, 25, 30
Dumbell Shrugs 40, 50, 60
Lateral Shoulder Raise 5, 10, 12

-Notes: I'm liking this routine, looking forward to really CLEaNing up these next two weeks!

MB

Hi ManBeast, forgive me stupidity but what exactly are you recovering from? Did you stop lifting and are getting back on track?

Silver: I'm recovering from being out of it.

Weekend update: didn't take saturday off (walked about 5 miles or so), started CLEaNing today, but couldn't make it to the gym so I walked another 5 miles.

MB

Now that I think hard, while I was not working out i did sustain a solid injury to my left knee which had me in a soft brace for about 3-4 months. I also had to be on my feet a lot while wearing it which probably didn't help the healing. I can notice the atrophy which occured and has cause my legs to be asymetrical. I'll be working on this in the future.

MB

Monday April 07

Incline Bench Barbell Press: 60, 75, 85
Cable Tricep Extensions: 40, 50, 60
Machine Pec Flyes: 35, 40, 45
Reverse Hyperextensions: 10, 10, 10
Abs: 10, 10, 10
***My Core was still sore from last week***
Cardio: 30 minuets Level 8 on bike - 200 Calories

Clen reminded me of its sides, had a small cramp starting the last few minutes of cardio.

MB

Clen cramps are the worst especially in the bottom of your foot! Taurine is your friend here.

yeah i know, I thought that with a sunday, tuesday, thursday dosing schedule I might not need to use it. Guess I was wrong

MB

Well, I've decided to add Yohimbine into the powerfull/cissus rx stack, as well as with the anagen and fenotest stack.

MB

I'm here man.Must suck "starting over."I'm always scared of somehing happening that would keep me out of the gym.Or worse,something like loosing an arm or leg........That would suck!!!For anyone as far as that goes!

Originally Posted by pantera101

I'm here man.Must suck "starting over."I'm always scared of somehing happening that would keep me out of the gym.Or worse,something like loosing an arm or leg........That would suck!!!For anyone as far as that goes!

There is a guy on another board that lost an arm and I gave him a bottle of Havoc to help him get back on top again. He always reminds me that no matter how hard my workouts can be there are others who truly have to overcome. And he is doing it well instead of sitting around crying over it. Awesome perserverence.

Originally Posted by crader

There is a guy on another board that lost an arm and I gave him a bottle of Havoc to help him get back on top again. He always reminds me that no matter how hard my workouts can be there are others who truly have to overcome. And he is doing it well instead of sitting around crying over it. Awesome perserverence.

Yeah it is.I love the pics of bb'rs competing in wheel chairs or with fake legs.....I don't think I could do it.I'm already such a negative person really.Maybe it completely changes you though,I just thnk my change would be for the worse!Anyways,theirs an old bb'r who went through dialysis and almost died and all that.(I think Don Long?)He said now when he does cardio he remebers his days when he couldn't and others that still can't,and it makes it much easier to be fortunate enough to be able to do it.

Thanks for the inspiring words!

MB

Note: I hate how often I have to take a piss right now... LOL

MB

Tuesday April 8th:

Cardio: 30 minutes bike level 9 - 222 calories

Ok, I'm really hating to love clen right now, so I'm going to finish up this week, then do the week of tri-lean, and then another week of clen. I can't do this for 2 weeks straight even if it is "pulsed" I must have forgotten about all the nasty sides in my old age, LOL.

MB

Originally Posted by ManBeast

Tuesday April 8th:

Cardio: 30 minutes bike level 9 - 222 calories

Ok, I'm really hating to love clen right now, so I'm going to finish up this week, then do the week of tri-lean, and then another week of clen. I can't do this for 2 weeks straight even if it is "pulsed" I must have forgotten about all the nasty sides in my old age, LOL.

MB

What is clen?

LOL Hang in there with the clen, the sides diminish really quickly!! I mad myself SO sick with it when I first tried it...blech threw up for a whole day and shook like a chihuahua!!!lol!

Are ya'll saying clenbuterol?Isn't that a steroid?Or am I wrong?Or are ya'll refering to something else.Sounds like a drug though.