The Road Back: (Rebound Workout, Suggestions requested)

[cljm]

Hello BB.com,

For the last three months, I've been in a rural part of Africa, studying history and economics. I was away from a gym, except for a three week spell near the middle of the trip.

When I left, I was 6'1, 173-175, with body fat hovering between 9 and 10%. Now, I'm not, what you'd call, a 'bodybuilder ' - I don't want to be huge, I'd like to peak at about 178-180.

However, the effects of eating only three relatively meager meals a day, and having little access to exercise other than soccer, bodyweight exercises and running, were pretty conclusive. At the moment, I am, obviously, still 6'1, but 160.8 lbs, according to my scale. My body fat at the moment is, by my measurement, approximately 14%. Naturally, I find this unacceptable.

I'm returning home Sunday. Before leaving, I was on a rippetoe style workout, 3x a week, with a cardio day and 2 pickup soccer games a week. My numbers weren't, I'm sure, what many here would consider impressive:

Bench: 185
Deadlift: Not sure of my max, I stuck in the 250-275 range
Squat: 190 (I'd just started for the first time in my life)
Row: ?

My cardio day was running 2-3 miles in 20 minutes, with a bodyweight circuit and 10 minutes on the bike at high resistance.

Here's my tentative workout plan: Sunday-Thursday (soccer on Friday):

Weight Training 2(3)/wk: Sunday, Tuesday, (Thursday):

Squats: 3x5-8
Deadlift: 1x8 (Tu, Th)
Incline DB Bench Press: 3x8
Decline DB/BB Bench Press: 3x8
Barbell Row: 3x5-8
Shoulder Press ? DB or OH BB: 3x5
Dips ? 2x8-12
Chinups: 3x5
Lateral Raises: 3x12
Bulgarian Split Squat: 2x8


Hanging Leg Raises: 2x12
Side Bends: 2x30 (15 each side)
Russian Twist: 2x30 (15 each side)
Decline Situps: 2x15 (Weight as necessary)

Accessory Work (Day 3(2) ONLY):

21?s: 2x12
Tricep Variant: 2x12
Machine Fly: 2x12
Leg Extensions: 2x12
Leg Curls: 2x12

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Bodyweight Exercise/Basketball: Monday, Wednesday (stolen from a workout journal...forget the guys name):

Two Sets of 8 Draws:

Hearts = Burpees (No pushup)
Diamonds = Tuck Jumps
Spades = Push Ups
Clubs = Inverted Row or 500m Row Sprint

Ace= 12 reps
Face Card = 10 reps
Number Cards = Number value, anything below 5 = 5
Joker = 6 Pullups (If both have not drawn joker by the end, both perform)

15 Minutes Basketball, Full Court

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Cardio: Wednesday

2 miles on the treadmill, 20 min. or less
Dragon Flags

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Suggestions welcomed. I'll also be consuming a protein shake after every workout, and resuming my normal regimen of 6 meals daily: 7 AM, 10 AM, 1 PM, 5:00 PM, 7:30PM, 10:30 PM. One protein shake following the workouts: all I can afford.

Thanks in advance!

[Kiknskreem]

Why not run Starting Strength again? This time following the actual program.

Also, the additional bodyweight work is unnecessary, and will cost you recovery, particularly with your weekly soccer games and cardio.

Assuming you are trying to get bigger and stronger that is.