3 months off - what to do?

[Mr_Tobz]

Whatsup guys.
First off some background: on and off since I was 15, Im 22, 220lbs 5'6 and very muscular, but have too much bodyfat.

I've had a 3month off period, because of studies and gym membership problems.
Now, I don't know what to do when I get back in!
Those 3 months I have been active doing all sorts of cardio. I'm in a soccer league, I do tae kwon do and I swim twice a week.

Now I have finally time to go back into the gym, this time ill combine it with cardio and diet.

Now I'm finally on vacations!
Yesterday I couldn't go to the gym because there was a shooting, gym was closed!!! So I did 3 sets of pushups to failure and woke up sore!!

Now that you know my background, how should I start my workouts??

Thanks!
Mr_Tobz

[xlxBigSexyxlx]

what days do you do your soccer, tae kwon do, and swiming?

[Mr_Tobz]

I do tae kwon do tuesdays and thursdays.
Since I'm on vacation, I don't do soccer and swimming anymore, although I do have access to facilities.
ON tae kwon do days, I also do some other form of cardio.
I do cardio 5x a week, be it bicycling, walking(when my ass hurts from the bike and because of my knees that I wont to protect from my weight), or boxing (Im experienced).

[Mr_Tobz]

bump!

[Mr_Tobz]

bump

[xlxBigSexyxlx]

just get on a basic 4 day split.

and the other 2 days for tae kwon do and more cardio

1 day off.

mon: chest/tris
tuesday: tkd/cardio
wen.: back/bis
thursday: tkd/cardio
friday: legs
sat: shoulders/traps
sun: off

[hellomycognomen]

What was your w.o. routine before you stopped? Its always tough getting back in the gym after a long pause so the pain that comes with it is the price to pay.

I would also say that the best thing to do is to structure your w.o. according to your goals, are you looking for strength, mass, endurance?


Glad to hear your back in the gym bro, feel the pain - see the gain.