I served in the Army and shortly after 9-11 i was posted at a secure area where there was high powered satellites and electric towers and unknowingly i developed a brain tumor while guarding those sites. Last year i had two brain surgery’s and was even given up to die i was told my 8 dr’s i had just weeks to live. But here i am thanks to God with strength to return working out.
Do to my surgerys I have forgotten a lot of my routines and i was wanting a good routine for someone strating back after along lay off. I own a gym so equipment is no problem I just need some help and some refreshers on a good routine to get back in to it.
I am 6’9" 385 before i got hurt i was 330 i would like tolose the 50 pounds of fat i have picked since then. Due to my chemo i can’t take any supps but protein any multi so i am gonna have to do it the old hard fashioned way. thanks and Godbless for any advice
Assuming that you have been totally inactive for a while (with surgery and chemo I think it’s a pretty good assumption) I wouldn’t be advising you to go full bore into even an intermediate routine, like that posted above.
My advice would be to come back slowly, but solid and sure. Build up over a period of a few months, or longer if necessisary.
Definately start each workout with some cardio to get a solid warm up and get your cardio system back in order again. Since your weight is that high cardio can only benifit you. If it was me, I’d make this the priority, at least for the first little while to get my heart back in shape.
Secondly, bodycore. Cruches, reverse crunches, lower back work on the floor. Twisting crunches. (whatever you like)
Third: I’d suggest starting out with 3x a week full body routine, starting light and gradually progressing up to whatever you used to do (most likely split training, no?) So, maybe 2 sets of 15 reps of the following: