A new start
Two years ago, I started training pretty heavily and got an account here. After achieving a few pretty good gym lifts and almost competing in a powerlifting meet, my back started to feel sick, uni debuted and I lost interest in my training so I stopped completly.
Fast foward to now. I have taken up training again and, surprise surprise, I'm not as strong or as big as I used to be. Another thing sucks: I'm not sure that my routine is good (remember, it's been a while, and my goals are not the same).
So, is this thing decent if
a) I want mass
b) I want strength, in that order (not that if I gain mass and not strength I won't be pissed)
c) Overall, I want a strong foundation in order to be able to train for strength again in the near future
Chin ups 5x5
Lat pulldowns 3x8
DB rows 3x5
Barbell curl 3x5
Light ab work
Dips 5x5 (Or DB presses, not sure about wich one to choose)
Overhead DB presses 5x5
Decline DB Presses 3x5
Tri work (pushdowns) - if needed 3x8 (or some more dips)
Light ab work
Deadlifts* - up to a single
Zercher Squats 3x5
Back raises (45 degree) 3x5
Side bends 5x5
Weighted sit-ups 3x10
Please to note that these days aren't back to back, they are scattered throughout the week, to accomodate for fatigue (I have a very strenuous job) and gym hours.
* This isn't with back because it usually takes me a whole week in order to be able to use my legs/abs after leg day. Also, I'm used to having it there. The no singles is because my form goes to **** if I do deads for reps.
post edited by JF - 2005/07/27 01:53:04