So here’s the scoop, back in March I ended up having some medical issues that took me out of the game for a while, I ended up losing 30 lbs., a lot of conditioning, and a lot of strength. I also now have to be pretty careful about what I eat.
I work for campus housing as an RM/RA and have to be back at school the last week of July, and I couldn’t find a job because (at least this is what I tell myself) no one wants to hire me for only that short of time. This means I now live at home, with a gym membership and nothing to do during the day but train. The last two weeks I started training again for the first time since March, and today I started my two-a-day training program. I’m doing my normal workout for my old split in the mornings, with auxillary/fun lifts in the evening, and at least 20 minutes of cardio and stretching with every training session. I’m also starting a food log as of tomorrow.
I will try to get some pics on here soon, but I have to find my camera (still not done unpacking from school). The program that I’m using (morning routine) is one that I’ve been using for a long time, and the one that I always go back to after doing a few weeks of different stuff - it’s my staple, so to say and has been working fairly well for about 5 years.
So here’s the workouts:
Monday May 24, 2010 - 10:47am
Squat - 135x10, 135x10, 135x10, 225x8, 225x8, 315x6, 315x5, 405x2
Smith Rack Lunges * - 0x Right - 6 Left - 6, 50x6-6, 50x6-6, 50x6-6
One leg extensions- 95x8-8, 95x8-8, 95x8-8
Leg Extensions- 215x6, 215x6
SLDL - 65x8, 65x8, 65x8
Monday May 24, 2010 - 7:00 pm
Hang Clean - 135x6, 135x6, 155x6, 155x6
Standing DB shrugs- 65’s 3x8
Widegrip Pulldowns- 70x8, 80x8, 90x8
Ab Wheel Rollouts- bw x 8, bw x 8, bw x 6
*Smith Rack Lunges are done on a smith rack that is counterweighted, so I don’t count the bar since I think the weight is only like 7-8 lbs. and it is performed similar to a bulgarian split squat, I’ll try to get a video of it up sooner or later, but it’s very effective and makes me feel like a little girl.
After the second workout of the day, I have to say that I feel great right now and very much energized. I’m just gonna go grab a protein shake, take some advil, ice my knee and hit the sack. Hope some people follow along, I’d love to get some (constructive) criticism along the way, I’ll try to update this at least every couple of days. Please post of PM me any advice.
Thanks