Its been 5 long years!!

[KrazeeEddie]

Since Ive been in the gym!
Ive used AAS very successful for 5 years age 18-23.
I am currently a fat 235 6ft tall with 18-20% BF

where do I start???? Im totally lost Ive been involved with weights training and sports since I can remember except for the last 5 years since my work and social life took over. anyone have any recommedations for workouts that I should begin with so I dont injure myself??

-KE

[TADOLFI]

No offence, but if you used AAs "successfully" you should know the answer here.

Check the diet section, get a workout routine mapped out and then ask specific questions.
That will get you some honest responses.

Welcome to AR.

[KrazeeEddie]

Yup Successful, ive never been in my life have had to start all over agian from a training standpoint, ive been training with weights since I was 13-23
and played football in college, I have plenty of advanced training experience, but very little beginner experience, Im just looking to avoid injury.

I think Im just going to do cardio for month #1...

[edit: Narkissos]

[HereWeGoAgain]

Not sure if you should be posting about kits here.

Anyhow, I feel your pain, I've been out for 3 years, went from 210 10-12 % BF to 273 20% BF. I'm my 3rd week back in the gym, feels great. Weight is still about the same actually, but leaner and stronger, kinda weird.

[*Narkissos*]

I edited the last bit of your post cus you can't ask those sort of questions here. Please acquiant yourself with the rules.

As to your original question:

example a: Moderate intensity workouts.. 1 bodypart per session.. working each bodypart once per week... plus cardio 4 times weekely.

OR

example b: a high frequency/low-volume routine based around the basics.. 3 times per week.. plus cardio on off days.

Example A:

Day 1: legs;
Day 2: Chest;
Day 3: rest
Day 4: Back;
Day 5: Shoulders; arms

Example B:

Day 1: bench; squat; deadlift (3 sets each)
Day 2: abs/cardio
Day 3: bench; squat; deadlift (3 sets each)
Day 4: calves/cardio
Day 5: bench; squat; deadlift (3 sets each)
Day 6: cardio
Day 7: rest

Nark

[KrazeeEddie]

Thanks Narkissos I didnt know that was a no no Im from the old school boards like UG, Renegade, ******** back in the day didnt know.. sorry
but thanks for the training advice, what are your thoughts on muscle memory? fact or fiction? I havent started my work out routine yet, i decided to get my diet into shape first, and then take it very slow in the gym the first 2-3 months until my recovery times catch up and my flexabilty gets better.

[KrazeeEddie]

BUMP