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Well, started a new blast about 3 weeks ago, and after only semi completing 4 workouts over the past 3 weeks, I am coming back from yet another minor (I think) issue....Started the first leg of the blast for my ISOM entry, was coming off about a 2 week hiatus, with only some pump style training in there sporadically. First workout went well, but afterward my shoulder and elbow started to bother me pretty badly. I decided to train thru it, never completed the following workout. Following week went pretty much the same. Last Monday decided to just do something, so hit my chest only, and damn did I feel like I was gonna be a grown man crying...Went outta town Thursday and decided that I was all done until this week. Tomorrow will be day one, and I'm actually gonna just do some volume work now and ease back into the heavy weights. I am feeling all too beat up, and at this point I really just wanna get something consistent going, even if it's with half the weight I normally use. I have trained 4 times in 3 weeks and have had 8 days completely off, unless you consider EATING exercise...lol.
This is what my split is gonna look like at the start, with me adding more volume in as I gauge how I feel after each 2 week increment....
Chest, shoulders, tris - 3 work sets of 2 exercises except for tris, which will be 3 sets of one exercise
Back, Biceps, abs - 3 work sets of 2 exercises each for back width and thickness, 3 seets of 2 exercises for bi's, and abs whatever I feel I can do (have an umbilical hernia)
Legs - 2-3 worksets of a quad movement, plus a widow of 20 reps or more, 3 sets hamstring movement, 3 sets calves.
This is not how I USUALLY train, but I really have been hampered by alot of nagging injuries over the past year, and I really want to start 2012 off on a good note. So the plan is to ramp up the volume/intensity every two weeks if possible, depending on how I feel, until I'm hitting about 10-12 sets for big body parts. Prob just move volume up twice over this time and then just continue to add weight. I'm looking at this as more of a rehab type training, just to ensure that I get everything firing well again.
Right now I'm sitting at a pretty solid 255-260lbs, just the usual lower gut fat and small love handles. I still have upper abs and my strength had been very good up to my breaks....Have some time now that youth football is over for us, and although wrestling is starting, I no longer coach that so my nites are free. I'm looking forward to getting in here, getting some support from you guys, and generally just being on the board a bit more. I haven't been very active in here for awhile due to my schedule, but that should not be a problem any longer, at least till next football season...lol
Diet is NOT an issue, as I've been working with Skip forever now, and I'm in an offseason plan, that even with my crazy schedule AND my nagging issues, I've managed to put on a good 15-18lbs. I KNOW I'd be looking better and having better gains if I was more consistent with everything. Consistency IS the key, and I was really struggling thru the summer and early fall to piece everything together. I was burning the candle at both ends, and unfortunately, I don't think anything in my life received 100% during this time. I'm gonna try adding a bit of cardio in here as well, and although the eating plan will stay as Skip has it for me, I will be looking to ramp the metab a bit and maybe get a BIT of a recomp. Should happen, as I've done virtually NO cardio since August of 2010...lol. I think adding some in 3 days a week may make a BIG difference.....
Anyone have any suggestions, feel free to post. I feel this plan may help me to get back to where I need to be, but I'm looking at things for a slow and steady pace here...
This is what my split is gonna look like at the start, with me adding more volume in as I gauge how I feel after each 2 week increment....
Chest, shoulders, tris - 3 work sets of 2 exercises except for tris, which will be 3 sets of one exercise
Back, Biceps, abs - 3 work sets of 2 exercises each for back width and thickness, 3 seets of 2 exercises for bi's, and abs whatever I feel I can do (have an umbilical hernia)
Legs - 2-3 worksets of a quad movement, plus a widow of 20 reps or more, 3 sets hamstring movement, 3 sets calves.
This is not how I USUALLY train, but I really have been hampered by alot of nagging injuries over the past year, and I really want to start 2012 off on a good note. So the plan is to ramp up the volume/intensity every two weeks if possible, depending on how I feel, until I'm hitting about 10-12 sets for big body parts. Prob just move volume up twice over this time and then just continue to add weight. I'm looking at this as more of a rehab type training, just to ensure that I get everything firing well again.
Right now I'm sitting at a pretty solid 255-260lbs, just the usual lower gut fat and small love handles. I still have upper abs and my strength had been very good up to my breaks....Have some time now that youth football is over for us, and although wrestling is starting, I no longer coach that so my nites are free. I'm looking forward to getting in here, getting some support from you guys, and generally just being on the board a bit more. I haven't been very active in here for awhile due to my schedule, but that should not be a problem any longer, at least till next football season...lol
Diet is NOT an issue, as I've been working with Skip forever now, and I'm in an offseason plan, that even with my crazy schedule AND my nagging issues, I've managed to put on a good 15-18lbs. I KNOW I'd be looking better and having better gains if I was more consistent with everything. Consistency IS the key, and I was really struggling thru the summer and early fall to piece everything together. I was burning the candle at both ends, and unfortunately, I don't think anything in my life received 100% during this time. I'm gonna try adding a bit of cardio in here as well, and although the eating plan will stay as Skip has it for me, I will be looking to ramp the metab a bit and maybe get a BIT of a recomp. Should happen, as I've done virtually NO cardio since August of 2010...lol. I think adding some in 3 days a week may make a BIG difference.....
Anyone have any suggestions, feel free to post. I feel this plan may help me to get back to where I need to be, but I'm looking at things for a slow and steady pace here...
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