First off stats and history
6'4"
280lbs
I'm around 21-23% bodyfat, based off measurement calculations
I played college basketball and did various High Intensity cardio/weights/plyos
During my senior year I had a back injury and I got up too 265lbs or so from my 235 playing weight. I started doing a 6 week program rotating routines every two weeks then starting from the beginning. Super sets, giant sets, etc. I have good lifting technique and knowledge. I got down to 220lbs, abs showing, doing that routine in better shape then when I was playing. I was doing weights, then cardio 2hr routine in the AM before work. **fast forward to now**
I tore my ACL back in February, after going back up to 260lbs playing basketball. Now I'm cleared to run in a straight line and I'm up to 280 now. My goal is to get my abs back, and more, I want to be more cut now then I was back in the day.On to my question.
I'm in a time crunch, the only time that works for me to workout is during the lunch hour. I have 45mins, maybe 55mins max. No high intensity cardio, as I can only jog, I am unable to sprint yet. So I figured in the am on an empty stomach I'd take my Boxer out for a morning walk/jog for 1 hour 7 days a week. Diet is in check, it's posted in the diet forum here----> http://forums.steroid.com/showthread.php?t=362034
Weights, break from work (I'm the boss so I can take a little longer than 1hr, but not much) I looked at doing two ideas. Modify my old workout to rotate supersets, and giant sets over a 4 week period
week 1-Supersets (ie) one chest, one back, rest
Mon-Chest and back
3sets 10-12 reps
Tues-Bi's and tri's
3sets 10-12reps
Wed-Legs and abs
3sets 10-12reps
(repeats here, sunday off from weights)
Thur-C&B
Fri-B&T
Sat-L&A
Week 2-Giant sets (one chest, one back, one chest, one back, rest)
Same as above but 4sets of 8-10 reps
I have also found searching on here of a total body program and I thought was interesting. I wouldn't be able to do the Cardio it calls for, but maybe within a month or two I could be back sprinting.
Originally Posted by AdamGH
I answered your pm but Ill post it here to.
It really depends on what you are trying to accomplish. Here are 3 different routines to check out.
Alternate Workout A and B, training 3 times per week; then complete 20 minutes of high intensity sprints or other interval training (Workout C) one other day per week for a total of four workouts per week (e.g. Mon/Wed/Fri/Sat = A/B/A/C). Following this example, the following week would look like this: Mon/Wed/Fri/Sat = B/A/B/C. You would follow this type of example training program for 4-6 weeks and then switch to an alternative program for another 4-6 weeks.
Workout A
Functional warm-up (5-7 minutes)
Main exercises:
1. Barbell Romanian deadlifts – 2 x 12-14
2. Barbell front squats – 2 x 12-14
3. Wide grip pronated lat pulldowns – 2 x 12-14
4. Walking lunges – up & back 10 steps for 2 sets
5. Barbell bench press – 2 x 12-14
6. Barbell bent over rows – 2 x 12-14
7. Two arm swings – 1 x 25
Ab training
6-8 minute high intensity interval training finish
3-5 minutes stretching all muscle groups
Workout B
Functional warm-up (5-7 minutes):
Main exercises:
1. Barbell back squats – 2 x 12-14
2. Overhead dumbbell presses – 2 x 12-14
3. Barbell standard deadlifts – 2 x 12-14
4. One arm dumbbell rows – 2 x 12-14 with each arm
5. Dumbbell step-ups – 2 x 12-14 with each leg
6. Dumbbell bench press – 1 x 12-14
7. One-arm swings – 1 x 20 with each arm
Ab training )
8-10 minute high intensity interval training finish
3-5 minutes stretching all muscle groups
Workout C
20-25 minutes of wind sprints, bleacher running, hill running, or other high intensity interval training
3-5 minutes stretching all muscle groups
Discuss... Opinions... suggestions, thanks!!
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