Having trouble coming back
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