thecrimestory20
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Hey guys,
I broke my 2 of my fingers 2 months ago and have not been able to lift since then. Im coming back to the gym and am going to go more hardcore then ever. I am 6'2, currently 195. Before i broke my fingers, i was 203 with bench of 275. BF is now about 12-13%.
GOALS
210, 300 bench, 10% bf
For Christmas, i got 10lbs of ON whey, sesamin, 2 bottles of green bulge fish oil and multivitamins.
I have a few training questions. First, here is what i was going to do. My first day back in the gym is going to be Jan 1. I was going to do 20 days of lifting 4 days a week to get back into shape.
Here is my workout:
Monday Chest/Tri
DB 4x10,8,6,6,
Incline 4x10,8,6,6
Cable flys 4x10,8,6,6
Decline Machine 4x10,8,6,6
V-bar pushdown 4x10,8,8,8
reverse tri pulldown 4X10
Dips 3x10
Tuesday Back/Bi
Rows 4x10,8,8,8
T-Bar 4x8 (superset w.Rows)
Lat pulldown 4x10
Lat pushdown 4,10,10,8,8 (superset w.Pulldowns)
1 arm rows 4x10
Standing Straight-Bar Curl 4x8
Hammer Curl 4x11
Seated Dumbell Curl 4x11
Wednesday Legs
Squats 4x10
Hack Squats 3x20
Curls 5x12
Extensions 4x12
(calves 5 days a week-derived from plymetric program i used to do)
Thursday Cardio
30 mins
low back machine 5x10
Friday Shoulders
Shoulder Press 5x10,8,8,6,6
Upright Row 4x10
Shrugs 4x12 (superset w.upright row)
Flys 4x10
Front raises 4x10 (superset with flys)
Saturday -cardio
Sunday -off
QUESTIONS/ADVICE
I have a few questions about my supplements. I really dont want to start using the GB until i get most of what i have lost back and am not planning on taking that until the 20th of Jan. Is this smart? i am thinking this because i have lost alot of muscle and mass over the last 2 months and feel like it would be a waste of 2 weeks to use it when im weak as i am now.
I am going to be getting about 250 g of protein a day and am aiming for about 3500 calories on avg. This includes about 4 protein shakes. I will be taking fish oil and multivitamins daily. My other question deals with the sesamin. I was going to start taking this starting jan 1. I will be working out around 1 pm, should i take the sesamin in the morning with breakfast or at night after i eat. Remember, im trying to put on about 15 lbs of muscle (most of it back on) over the next 2.5-3 months, so i am trying to keep the fat off while increasing mass significantly. I am more concerned about getting back to the 205 range now though.
Another note, the 25-30 sets on some days may seem like alot, but i know this is what works best for my body.
What do you think? Anything that i am missing?
I broke my 2 of my fingers 2 months ago and have not been able to lift since then. Im coming back to the gym and am going to go more hardcore then ever. I am 6'2, currently 195. Before i broke my fingers, i was 203 with bench of 275. BF is now about 12-13%.
GOALS
210, 300 bench, 10% bf
For Christmas, i got 10lbs of ON whey, sesamin, 2 bottles of green bulge fish oil and multivitamins.
I have a few training questions. First, here is what i was going to do. My first day back in the gym is going to be Jan 1. I was going to do 20 days of lifting 4 days a week to get back into shape.
Here is my workout:
Monday Chest/Tri
DB 4x10,8,6,6,
Incline 4x10,8,6,6
Cable flys 4x10,8,6,6
Decline Machine 4x10,8,6,6
V-bar pushdown 4x10,8,8,8
reverse tri pulldown 4X10
Dips 3x10
Tuesday Back/Bi
Rows 4x10,8,8,8
T-Bar 4x8 (superset w.Rows)
Lat pulldown 4x10
Lat pushdown 4,10,10,8,8 (superset w.Pulldowns)
1 arm rows 4x10
Standing Straight-Bar Curl 4x8
Hammer Curl 4x11
Seated Dumbell Curl 4x11
Wednesday Legs
Squats 4x10
Hack Squats 3x20
Curls 5x12
Extensions 4x12
(calves 5 days a week-derived from plymetric program i used to do)
Thursday Cardio
30 mins
low back machine 5x10
Friday Shoulders
Shoulder Press 5x10,8,8,6,6
Upright Row 4x10
Shrugs 4x12 (superset w.upright row)
Flys 4x10
Front raises 4x10 (superset with flys)
Saturday -cardio
Sunday -off
QUESTIONS/ADVICE
I have a few questions about my supplements. I really dont want to start using the GB until i get most of what i have lost back and am not planning on taking that until the 20th of Jan. Is this smart? i am thinking this because i have lost alot of muscle and mass over the last 2 months and feel like it would be a waste of 2 weeks to use it when im weak as i am now.
I am going to be getting about 250 g of protein a day and am aiming for about 3500 calories on avg. This includes about 4 protein shakes. I will be taking fish oil and multivitamins daily. My other question deals with the sesamin. I was going to start taking this starting jan 1. I will be working out around 1 pm, should i take the sesamin in the morning with breakfast or at night after i eat. Remember, im trying to put on about 15 lbs of muscle (most of it back on) over the next 2.5-3 months, so i am trying to keep the fat off while increasing mass significantly. I am more concerned about getting back to the 205 range now though.
Another note, the 25-30 sets on some days may seem like alot, but i know this is what works best for my body.
What do you think? Anything that i am missing?
