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Having trouble coming back

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Rykardmaximus
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2006/07/07 09:38:49 (permalink)

Having trouble coming back

HI,

I have been training on and off for a number of years, never consistently due to work commitments etc. I was ill over christmas and new year and have since not felt right enough to get back in the gym.

I am trying to design a program that will give me good overall strength/fitness (GPP?) without big size gains if that's possible. I am 5' 8" and weight around 115kg.

Due to work I will find it difficult to work splits, so i am thinking a full body routine as this would mean if I miss a day I don't loose too much? I have read all the sticky's but am still confused....

I am thinking soimething like...

Sliding Hack Squat 2 x 10-15(20?) - gym only has a Smith - orwouyld this be better?

PullDowns 2 x 10-15
Leg Extensions 2 x 10-15(20?)
Leg curls 2 x 10-15(20?)
Chest Press 2 x 10-15
Adductor 2 x 10-15
Abductor 2 x 10-15
Shoulder Press 2 x 10-15
Seated Row 2 x 10-15

20mins HIIT cardio

I would be aiming to perform this every couple of days. with maybe a little cycling thrown in on the off days.

as I haven't trained for a while, how long roughly does it take the ligaments/tendons to become conditioned again? I know the muscles pick it back up again fairly quickly, but am worried I will go too hard too quickly..as I have in the past...

Hope that's not too much

thanks in advance for the help

Rich
#1

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    Rykardmaximus
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    RE: Having trouble coming back 2006/07/09 13:45:22 (permalink)
    can anyone help?
    #2
    gerrard
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    RE: Having trouble coming back 2006/07/09 14:05:09 (permalink)
    I'm not sure if this is useful,you probably know it already.
    To get fitter and lose weight then you should concentrate a lot on doing cardio. It doesn't have to be really intense at the beginning you could even start by only walking on a treadmil and increase the time as you get fitter and fitter. Rowing is also very good to improve fitness levels. Make sure you do cardio until you feel a bit tired otherwise you won't improve.

    My tendons/ligaments weren't in good condition at all before i started training and i was regularly injuring when playing football. I think it took me about 1 or 2 months and i felt much better physically and now(after 4 months) i'm not getting these ankle injuries groing injuries when i run fast anymore.

    You might get more replies if you ask about your weight training routine in the routines section as I'm not an expert.
    #3
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