Tweak my workout.

[Moondog987]

OK, as you might know I am just starting back full time, I have fought cancer for the last year and a half. My doctor OK'd me to start doing whatever I thought I could do.....or should I say whatever my wife will let me do This is my third week back and I feel great. Look this workout over and tell me your opinions.

Chest and arms:

DB incline bench press:
35# 20X
45# 7X
45# 8X

DB bench press:
50# 12X
50# 5X
50# 7X

Incline flys:
25# 10X
25# 10X
25# 10X

Seated tricep press:
30# 16X
30# 9X
30# 8X

Tricep cable press:
80# 15X
80# 15X
80# 15X

Incline DB curls:
25# 8X
25# 8X
25# 9X

Preacher EZ curls:
40# 12X
40# 12X
40# 12X

DB hammer curls:
25# 10X
25# 10X
25# 10X



Then I did 20 minutes on the stair master and was beat. I started with about one minute between sets but by the end of my work out I was at like 3 minutes. Stamina is something I lack right now.




KG

[ironwill2008]

Do you have any medical limitations to training your entire body?

[Moondog987]

Do you have any medical limitations to training your entire body?

No, I can work everything, I do different muscle groups different nights, this is all I did tonight.

KG

[ironwill2008]

Can you post your entire routine? We really need to look at it as a whole.

[UncleJoe]

Can you post your entire routine? We really need to look at it as a whole.

It looks like you're off to a good start - not sure if your familiar with increasing weights each set and doing 1 or 2 fewer reps with each.
I've been using pyramid sets and have been getting good results after a 12 year layoff, so I'm far from an expert.

Check out this article
http://www.bodybuilding.com/fun/wotw95.htm

hopefully your illness is long gone, and good luck!

[plmb1]

It looks like you're off to a good start - not sure if your familiar with increasing weights each set and doing 1 or 2 fewer reps with each.
I've been using pyramid sets and have been getting good results after a 12 year layoff, so I'm far from an expert.

Check out this article
http://www.bodybuilding.com/fun/wotw95.htm

hopefully your illness is long gone, and good luck!

Pyramiding sets are good because you work your way up in lbs slowly. That helps most people from getting injured because do not warmup enough anyway.............congrats on starting back.......good luck.

[The_Warhammer]

I'm no expert, but before we can advise you, we kinda need to know what your goals are. Strength? Stamina? Size? Definition? How often a week are you lifting?

[Moondog987]

I'm no expert, but before we can advise you, we kinda need to know what your goals are. Strength? Stamina? Size? Definition? How often a week are you lifting?

Let's see, yes, yes,yes,yes and 3-4 days

[plmb1]

Let's see, yes, yes,yes,yes and 3-4 days

Well, IMO you will be better off to choose "a" goal instead of several at once. If you have to much BF then drop some fat then start a clean bulk. If your BF is not to high then start a clean bulk now. I know of only a select few that can do both at the same time........and they make a living at it.

[Moondog987]

Well, IMO you will be better off to choose "a" goal instead of several at once. If you have to much BF then drop some fat then start a clean bulk. If your BF is not to high then start a clean bulk now. I know of only a select few that can do both at the same time........and they make a living at it.

Yeah I know that, I still want them all but I want to get ripped more than any. My BF% is pretty low I think, I lost 65 pounds over the last year in cancer treatments, most of the weight was probably lean muscle mass though, I only lost 2 inches off my waist.

KG

[Moondog987]

This is what tonight should look like:



Lat Pull Downs
50lbs 20x
80lbs 20x
80lbs 20x

Seated cable rows
80lbs 20x
80lbs 20x
80lbs 20x

Shrugs
100lbs 20x
100lbs 20x
100lbs 20x

Deadlifts
175lbs 5x
175lbs 5x
175lbs 5x





Seated Mil Press
55lbs 20x
55lbs 20x


Preacher EZ curls:
40lbs 12X
40lbs 12X
40lbs 12X

Concentration curls:
25lbs 10x
25lbs 10x
25lbs 10x


Then 20 minutes on the stairmaster and 20 minutes on treadmill.



KG

[Fifty+]

Yeah I know that, I still want them all but I want to get ripped more than any. My BF% is pretty low I think, I lost 65 pounds over the last year in cancer treatments, most of the weight was probably lean muscle mass though, I only lost 2 inches off my waist.

KG

Then this is the goal you should plan your nutrition and workouts around. As usual, diet is key. As far as working out, if you turn your lifting into an aerobic session you will benifit far quicker then working splits. Circuit Training with compound movements 3-4 times a week offers many benifits. An additional 2 days of moderate cardio will compliment the routine.

[Moondog987]

As far as working out, if you turn your lifting into an aerobic session you will benifit far quicker then working splits.

An additional 2 days of moderate cardio will compliment the routine.

Aerobic session???? explain please to make sure I'm on the same page.


Cardio everyday?


There is a place close by offering P90X every night starting next week, what about that every night for cardio and keep my same lifting routine and diet. Don't know much about PX90 but the gym where it's going to be offered says it's the real deal.

KG