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Advice on getting back into it !

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mikester
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2011/03/14 22:12:32 (permalink)

Advice on getting back into it !

hey guys,
 
Looking for some advice on getting back into it really,
 
My info
 
Age 25, 71kgs, 11% bf,.
 
I started training at 22 and got to a reasonable weight, got a bit misled by some of the bigger guys at the gym i went to and ended up on testosterone, by 24 i was 14 stone, very strong and craving more, i pushed it a bit to much and ended up getting taking to hospital with cardio issues, probably relating to the 750mg of test e i was using a week.
 
i was treated for hypertension and needless to say lost all of my gains, im basically back to where i was 3 years ago, Odd thing is i have retained some strength which is very disproportianate to my size ...
 
What im looking for is some advice on training naturally, i dont want to every get back on gear, but i would like too basically re learn everything ....
 
i just need some advice really
 
thanks for reading
 
#1

3 Replies Related Threads

    naththebeast
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    Re:Advice on getting back into it ! 2011/03/14 22:34:17 (permalink)
    Id say for starters look at maybe doing a full body routine, gets very good reviews and the majority do well with it.
    Its based around having mainly compound work, 1/2 isolations if wanted, and a pushing movement (ie bench) a pulling movement (ie - deadlift) and a leg lift (ie squat) done 3 times per week.
    Obviously change it a bit each session and add in another couple of exercises if you so wish, but would say thats a pretty good idea to be getting on with.

    Can also take a look at the articles section in the top left, as some great ideas there too



    #2
    mikester
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    Re:Advice on getting back into it ! 2011/03/14 22:50:09 (permalink)
    so this is what i have come up with

    3 Day a week Split.

    Monday:

    bench press 6 sets of 12
    incline press 6 sets of 12
    tricep dip 6 sets of 12
    shoulder press 6 sets of 12

    Wed:

    Lat pulldown 6 sets 10
    seated row 6 sets 10
    deads 4 sets 6
    military chin ups 6 sets 10

    Friday,

    Leg extension 6 sets 12
    Leg Press 6 sets 12
    Calf Press 6 sets 12
    Squats 4 sets 6

    hows this ?

    #3
    theITman
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    Re:Advice on getting back into it ! 2011/03/14 23:01:23 (permalink)
    Do the squats 1st on leg day.
    If you havent trained for a while stick to higher reps for a few weeks, m
    maybe 12-15 with lighter weight, sets wise id aim for four. It will ease you back in, avoid an injury and epic doms!
     
    As you start to decrease reps you can maybe increase the sets, four should be enough though maybe five.

    Good luck!
    #4
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