Its about time!

JimmNeutron

Ive decided that tomorrow morning i am starting back into a solid gym routine and there anint nothin gonna change my mind!!
Ive been puttin it off for way too long. This is what happens when you quit rugby (after a good 5 years) and the gym on the same day!

Gonna break myself back in, not very lightly, with a wk of complete body workouts before splitting them up and bulking up my unfit shrunken body again!

I was thinkin along the lines of:
5 min cardio and stretch (warm up),
15 min ab superset,
4 x 10 squats (adding weight each set),
4 x 10 flat bench (adding weight each set),
4 x 10 lat pull down (adding weight each set),
4 x 10 deadlift (adding weight each set),
4 x 10 shoulder press (adding weight each set),
10 min cardio
5 min cardio and stretch (cool down).

Used to be well able for more but dont wanna overdo first day back.
Any suggestios welcome.

JimmNeutron

Well i done it, i went first thing before college this mornin and i must admit i feel absolutely bolloxed after it, lol. I just know im gonna be aching in the morning but it will be worth it!!!
Could only manage 8 reps by most of the last sets and im sure there were blood vessels burstin left right and centre but i made sure to finsh them out!!

daveirl

This post has been deleted.

HammerHeadGym

Fair play bro,
nothing like getting back into it, is there? Hope your not too wrecked

Although daveirl is dead right, you are doing way too much. I would do half the sets, especially for your first week back, i would also do an equal number of sets and reps of sit ups (or equivelent), back extensions, and core strength exercises. If you've had five years off you will probably suffer some back pain if you get back into it too quickly as your superficial muscles devolep faster than your core muscles.

Best of luck mate, and welcome back to the fold.

JimmNeutron

Haha i think you misread my first comment. I meant i have been playing rugger for the last five years and am taking this year off.
Thats odd because the last time i had a gym programme this was pretty much the routine they gave me?? It seemed to make sense at the time because i was hitting all the major muscle groups in every workout??
I was only planning on doin this for the first week, then splitting it up next week. Is this really that bad an idea?? By the way i include all the core work and back extensions in my ab superset aswel, i forgot to mention.
Could anyone advise me on a decent split also, i was thinking:
Monday: Chest and biceps
Wednesday: Shoulders and triceps
Friday: Back and legs.
With abs and cardio etc aswel every day.

HammerHeadGym

Oops.

Anyway, yeah, i think hitting every major muscle group every day with 40 reps will screw you up. Your split sounds a lot more realistic, with some cardio thrown in on the off days and you'll be in great nick in no time. Check out crossfit.com for some excellent workouts.

Leon11

Jimmy, I'm playing good rugby and took a year off because I've had a slight problem with my knee and I was told bulk up. Best thing is to to start off the Bill Star 5x5 program if your just looking for strength and size gains like myself. Not worried about how I look really until next summer when I'll try to get lean. You prob know the golden rules, eat 5-6 good meals supplement with a shake or two where needed. If your looking at going back into rugby try this program, used on the Irish Shamrocks program in NZ during summer months. p.s sorry bout the ****ty appearance pm me and I'll send you the excel file if you like

Week 1 - 2
Session 1 and 3
Exercise Sets Reps Rest Comments
Warm Up 10 mins aerobic work
Upper Abs As Instructed
Clean Pull 4 15 90 sec 1 w/u set, 3 work sets
Squat 4 15 90 sec 1 w/u set, 3 work sets
Lower Abs As Instructed
Bench Press 4 15 90 sec 1 w/u set, 3 work sets
Push Ups 3 Max 60 sec 3 work sets
Obliques/Side Abs As Instructed
Dumbbell Shoulder Press 4 15 90 sec 1 w/u set, 3 work sets
Barbell Bicep Curls 4 15 90 sec 1 w/u set, 3 work sets
Back Extensions As Instructed
Cool Down 10 mins aerobic work
Core Stability Work Swiss Ball and Core Stability

Session 2 and 4
Exercise Sets Reps Rest Comments
Warm Up 10 mins aerobic work
Upper Abs As Instructed
Push Press 4 15 90 sec 1 w/u set, 3 work sets
Deadlift 4 15 90 sec 1 w/u set, 3 work sets
Lower Abs As Instructed
Barbell Row 4 15 90 sec 1 w/u set, 3 work sets
Chin Ups 3 Max 60 sec 3 work sets
Oblique/Side Abs As Instructed
Upright Row 4 15 90 sec 1 w/u set, 3 work sets
Dumbbell Tricep Press 4 15 90 sec 1 w/u set, 3 work sets
Back Extensions As Instructed
Cool Down 10 mins aerobic work
Core Stability Work Swiss Ball and Core Stability


Weeks 3 - 4
Session 1 and 3
Exercise Sets Reps Rest Comments
Warm Up 10 mins aerobic work
Upper Abs As Instructed
Power Clean 4 12 90 sec 1 w/u set, 3 work sets
Squat 4 12 90 sec 1 w/u set, 3 work sets
Lower Abs As Instructed
Incline Press 4 12 90 sec 1 w/u set, 3 work sets
Dips 3 Max 60 sec 3 work sets
Oblique/Side Abs As Instructed
Dumbbell Side Raises 4 12 90 sec 1 w/u set, 3 work sets
Dumbbell Preacher Curls 4 12 90 sec 1 w/u set, 3 work sets
Back Extensions As Instructed
Cool Down 10 mins aerobic work
Core Stability Swiss Ball and Core Stability

Session 2 and 4
Exercise Sets Reps Rest Comments
Warm Up 10 mins aerobic work
Upper Abs As Instructed
Barbell Lunges 4 12 90 sec 1 w/u set, 3 work sets
Front Squats 4 12 90 sec 1 w/u set, 3 work sets
Lower Abs As Instructed
Seated Row 4 12 90 sec 1 w/u set, 3 work sets
Close Grip Chin Lips 3 Max 60 sec 3 work sets
Oblique/Side Abs As Instructed
Shrugs 4 12 90 sec 1 w/u set, 3 work sets
Cable Tricep Press 4 12 90 sec 1 w/u set, 3 work sets
Back Extensions As Instructed
Cool Down 10 mins aerobic work
Core Stability Swiss Ball and Core Stability



Week 5 - 6
Session 1
Exercise Sets Reps Rest Comments
Upper + Lower Abs As Instructed
Power Clean 4 8 90 sec 1 w/u set, 3 work sets
Squat 4 10 90 sec 1 w/u set, 3 work sets
Oblique + Back Extensions As Instructed
Bench Press 4 10 90 sec 1 w/u set, 3 work sets
Lat Pull Down 4 10 90 sec 1 w/u set, 3 work sets
Dumbbell Shoulder Press 4 10 90 sec 1 w/u set, 3 work sets

Session 2
Upper + Lower Abs
Push Press 4 8 90 sec 1 w/u set, 3 work sets
Deadlift 4 10 90 sec 1 w/u set, 3 work sets
Oblique + Back Extensions As Instructed
Incline Press 4 10 90 sec 1 w/u set, 3 work sets
Seated Row 4 10 90 sec 1 w/u set, 3 work sets
Upright Row 4 10 90 sec 1 w/u set, 3 work sets
Session 3
Upper + Lower Abs As Instructed
Hang Clean 4 8 90 sec 1 w/u set, 3 work sets
Lunges 4 10 90 sec 1 w/u set, 3 work sets
Obliwue + Back Extensions As Instructed
Decline Press 4 10 90 sec 1 w/u set, 3 work sets
Bent Over Row 4 10 90 sec 1 w/u set, 3 work sets
Shrugs 4 10 90 sec 1 w/u set, 3 work sets
Note:
Remember to do a correct warm up and cool down before and after every session and core stability
Warm Up 10 mins aerobic work
Cool Down 10 mins aerobic work
Core Stability Swiss Ball and Core Stability

Weeks 7 - 8
Session 1
Exercise Sets Reps Rest Comments
Upper + Lower Abs As Instructed
Power Clean 4 6 90 sec 1 w/u set, 3 work sets
Front Squat 4 8 90 sec 1 w/u set, 3 work sets
Oblique + Back Extensions As Instructed
Flat Dumbbell Press 4 8 90 sec 1 w/u set, 3 work sets
Lat Pull Down 4 8 90 sec 1 w/u set, 3 work sets
Dumbbell Shoulder Press 4 8 90 sec 1 w/u set, 3 work sets

Session 2
Upper + Lower Abs
Push Press 4 6 90 sec 1 w/u set, 3 work sets
Clean Pull 4 8 90 sec 1 w/u set, 3 work sets
Oblique + Back Extensions As Instructed
Incline Press 4 8 90 sec 1 w/u set, 3 work sets
Seated Row 4 8 90 sec 1 w/u set, 3 work sets
Upright Row 4 8 90 sec 1 w/u set, 3 work sets
Session 3
Upper + Lower Abs As Instructed
High Pulls 4 6 90 sec 1 w/u set, 3 work sets
Step Ups 4 8 90 sec 1 w/u set, 3 work sets
Obliwue + Back Extensions As Instructed
Decline Press 4 8 90 sec 1 w/u set, 3 work sets
Bent Over Row 4 8 90 sec 1 w/u set, 3 work sets
Shrugs 4 8 90 sec 1 w/u set, 3 work sets
Note:
Remember to do a correct warm up and cool down before and after every session and core stability
Warm Up 10 mins aerobic work
Cool Down 10 mins aerobic work
Core Stability Swiss Ball and Core Stability

cowzerp

daveirl wrote:

This post has been deleted.

Your routine is fine-just take it easy on the amount of weight selected-also supersets are and advanced way of training not a way to make it easier!

justsomebloke

cowzerp wrote:

Your routine is fine-just take it easy on the amount of weight selected-also supersets are and advanced way of training not a way to make it easier!

I would have to disagree with this. as there is to much volume in the programme and he has already stated that he is going to failure on the lifts and so is probably going to end up over training far too quickly, unless he is using one of the days for active recovery on a quite low weight

I would agree with Leon11 and say bill starr's 5x5 would be a better place to start to get your overall strenght up. For you I would probably go with the oly lift version as oppose to jsut using BOW and deads

daveirl

This post has been deleted.

JimmNeutron

thanks for all the suggestions, they have given me much to think about, however my goals have changed.
Ive signed up for a cycle to galway in feb with mates of mine, stupid maybe, but i have to start training seriously for that now. I was thinking along the lines of one week:
Cycle monday and friday and weights on wednesday
week 2:
Weights monday and friday and cycle wednesday.
The reason being that i would like to fill a size medium tshirt, ie gain some weight.
And by the way i only have about an hour-hour and a half on these days, workin and college the rest.
Any suggestions on a good resistance programme?

tribulus

I may be wrong but it sounds like you signed up for the science day cycle to galway thing (if i'm wrong and you're not even in ucd then sorry )

I wouldn't worry about the cycle too much, it's taken fairly slowly as most people have great intentions of training hard for it but don't follow through, if you wanna train properly for it then best of luck but just so you know it's not as bad/hard as it sounds

JimmNeutron

good guess, wel, i mean how many charity cycles to galway are there now in all fairness, haha. How did you know about this, u do it before?? Sounds like it will be a good laugh.
Well its not that i want to train madly or it, i just need tro keep my fitness levels fairly decent and having a reason to keep up always helps