SYNTHETEK INDUSTRIES
Syntherol, Syntheselen, B-12, Vasodilators, Fat Burners, Whey Isolate, Unique products
Visit 1 Rep Max Clothing - Heavy duty, high quality and stylish gym wear for the hard training athlete. Clothing designed with bodybuilders and weightlifters in mind!

Starting back after a 12 month break

Author
murderinc
Senior Member
  • Total Posts : 109
  • Reward points: 9709
  • Joined: 2002/06/18 11:08:48
  • Status: offline
2009/07/15 17:24:00 (permalink)

Starting back after a 12 month break

Hi guys, it's been a while since I was on here. 

I'm just about to start back training agin after a 12 month lay off. I had some medical problems at the start of last year just as I was at my strongest, and half way into an epi cycle. I won't go into details about it, as I did that at the time in a different thread.

Needless to say in the last 7/8 months I have been very lazy, and packed on the blubber. I have been looking at something that could sort of give me a kick start in the fat burning department. In the 12 months I've been away, there seems to have been a lot more products come out, so just a bit confused really.

Any help/advice on what is available, and works would be appreciated.

I have ballooned to 14.5st, and a 38" waist. Not acceptable.

I'm gonna be tailoring my training more towards cardio for a good few weeks as well.
#1

10 Replies Related Threads

    1 Rep Max Designer bodybuilding clothing - built to last. Try our popular Hoodie... The 'Utili-Hood' or our hard wearing Training Vests
    Arfie
    Olympian Member
    • Total Posts : 599
    • Reward points: 8733
    • Joined: 2007/06/13 19:48:20
    • Status: offline
    Re:Starting back after a 12 month break 2009/07/15 17:48:55 (permalink)
    Others on here will have more knowledge than me but my first reaction would be that it would be best to initially avoid PEDs and see how you get on. With all the usual suspects in place - training, diet, rest - muscle memory should see you make great progress and be back close to where you were within a few short months. After that, perhaps, look at some help to take you beyond it.

    Just my 2p.
    #2
    murderinc
    Senior Member
    • Total Posts : 109
    • Reward points: 9709
    • Joined: 2002/06/18 11:08:48
    • Status: offline
    Re:Starting back after a 12 month break 2009/07/15 19:03:32 (permalink)
    Arfie

    Others on here will have more knowledge than me but my first reaction would be that it would be best to initially avoid PEDs and see how you get on. With all the usual suspects in place - training, diet, rest - muscle memory should see you make great progress and be back close to where you were within a few short months. After that, perhaps, look at some help to take you beyond it.

    Just my 2p.



    Appreciate the reply Arfie. Thanks a lot.

    I'm gonna have to get over those first couple weeks back and all the joys they bring. Stiffness, unable to straighten arms, unable to walk down the stairs without going face first. The usual fun stuff lol.


    #3
    jnr2006
    Pro-Member
    • Total Posts : 3714
    • Reward points: 7236
    • Joined: 2006/04/26 15:42:26
    • Location: The Emerald Isle
    • Status: offline
    Re:Starting back after a 12 month break 2009/07/16 00:54:35 (permalink)
    As Afrie says mate.
    Eat clean,train hard,do plenty of cardio and get lots of rest
    #4
    murderinc
    Senior Member
    • Total Posts : 109
    • Reward points: 9709
    • Joined: 2002/06/18 11:08:48
    • Status: offline
    Re:Starting back after a 12 month break 2009/07/16 14:00:37 (permalink)
    Cheers jnr2006. Plan on concentrating on my cardio for a god few weeks. 

    Any ideas on a "back to training" routine?
    #5
    jnr2006
    Pro-Member
    • Total Posts : 3714
    • Reward points: 7236
    • Joined: 2006/04/26 15:42:26
    • Location: The Emerald Isle
    • Status: offline
    Re:Starting back after a 12 month break 2009/07/17 01:16:49 (permalink)
    I'd do a full body workout for the 1st 2 weeks and then back to whatever you used to do whether it be a 3,4 or even 5 day split.

    I'd reccomend a.m fasted Steady state cardio.I find this great for weight loss
    #6
    murderinc
    Senior Member
    • Total Posts : 109
    • Reward points: 9709
    • Joined: 2002/06/18 11:08:48
    • Status: offline
    Re:Starting back after a 12 month break 2009/07/20 12:37:53 (permalink)
    jnr2006

    I'd do a full body workout for the 1st 2 weeks and then back to whatever you used to do whether it be a 3,4 or even 5 day split.

    I'd reccomend a.m fasted Steady state cardio.I find this great for weight loss




    I've been doing a bit of research on here for a good beginners guide and I found this page  [link=http://www.muscletalk.co.uk/article-weight-training-stepping-stones.aspx]http://www.muscletalk.c...ing-stepping-stones.aspx[/link]

    The routine on there is the one I'm going to follow for the specified 8-12 weeks that it says. Hopefully with the correct diet and cardio, this will give me a good base to get back into things.

    Routine

    Flat bench press 2 sets x 12-15 reps Lat pulldowns (front) 2 sets x 12-15 reps Tricep pushdowns 2 sets x 12-15 reps Leg extensions 2 sets x 12-15 reps Seated leg press 2 sets x 12-15 reps Seated leg curls 2 sets x 12-15 reps Cable curls (bicep) 2 sets x 12-15 reps Lateral raises 2 sets x 12-15 reps Standing calve raise 2 sets x 12-15 reps Sit-ups/hip flexion 2 sets reasonable failure
    #7
    jnr2006
    Pro-Member
    • Total Posts : 3714
    • Reward points: 7236
    • Joined: 2006/04/26 15:42:26
    • Location: The Emerald Isle
    • Status: offline
    Re:Starting back after a 12 month break 2009/07/20 13:44:08 (permalink)
    I think that is aimed at someone who has never been to the gym before and is new to weight training.
    Did you train for long before your lay off??

    #8
    murderinc
    Senior Member
    • Total Posts : 109
    • Reward points: 9709
    • Joined: 2002/06/18 11:08:48
    • Status: offline
    Re:Starting back after a 12 month break 2009/07/20 16:31:34 (permalink)
    jnr2006

    I think that is aimed at someone who has never been to the gym before and is new to weight training.
    Did you train for long before your lay off??




    Yeah, I'd been at it for roughly 18 months ish.

    I'd got up to a decent strength for me. Just before I feel ill, I was at the strongest I had been. I'd just started benching 110, which is god for me. Chest and shoulders are my weakest part by far. I was squating around 160kg.

    I've just taken some measurements as well to see how where I'm at, and how far I've fallen since Feb 08, which is when I last trained really.

    It doesn't make pretty reading :(

    Weight: 14s 6lb
    Waist: 38"
    Belly/Hips: 41"
    Chest: 39"
    Thigh: 24"
    Bicep: 14"
    Height: 5ft 8in



    #9
    jnr2006
    Pro-Member
    • Total Posts : 3714
    • Reward points: 7236
    • Joined: 2006/04/26 15:42:26
    • Location: The Emerald Isle
    • Status: offline
    Re:Starting back after a 12 month break 2009/07/21 07:21:57 (permalink)
    Its up to you mate but seen as you have trained before and had decent lifts then I'd only do that routine for maybe 2 wks just to get your body used to training again and doms...
    Then change to a 3 or 4 day split IMO.

    Maybe someone else could give their opinion?????
    #10
    murderinc
    Senior Member
    • Total Posts : 109
    • Reward points: 9709
    • Joined: 2002/06/18 11:08:48
    • Status: offline
    Re:Starting back after a 12 month break 2009/07/21 14:35:03 (permalink)
    I still have my training book from the last time I trained, so I could get back onto that routine after my 2 week induction.

    I'll have to dig it out.
    #11
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5