I have been getting back into lifting and would appreciate a little constructive criticism in my routine. If this is in the wrong category, I apologize in advance.
A little bit of background story is possibly appropriate, so here it is:
I had been a LONG TIME lurker of T-Nation and quite the procrastinator in actually following a routine. I would work out for a few days and then put down the weights for weeks, until one day I finally had enough of the defeatist mentality I had associated with getting fit. I started lifting heavy and eating big. I started seeing results and gained a good 15lbs. Still nothing special, but a sense of accomplishment and direction was there.
Then all success was halted, someone who is not too fond of me tried following me to work, so after him declining to leave when I asked him nicely, I made sure he could not found out where I worked. I was arrested the next day, and in jail for 8 months. At first I did not think this would halt my success in lifting by much at all, but then after a week the weight room closed for maintenance. I did circuit, push ups, decline push ups, lifts with pillowcases full of books and the like.
But after a few months of a lack of success in the courtroom and everything I had going on outside falling a part, I got depressed and stopped lifting (crappy food probably didn’t help). I lost a good 20lbs and both inmates and guards even noticed enough to comment about my massive lose in muscle size and definition. When I got out, I was then jobless, broke, and on the poverty diet. Months passed and I got a job, was finally able to afford to buy a new bench and weights (mine got sold) and that brings us to the past few weeks. I started lifting again, but my lack of patience and the thought of starting all over again, again, kinda messes with my perspective on applying what I have actually read from articles on T-Nation over the years.
So since my mentality is currently screwing with my ability to organize and develop my routine, I respectfully ask you T-Nation lifters for some insight and direction.
All constructive comments would be appreciated.
Routine over the past little while (a lot of it has been finding out how weak I have gotten):
Rests are roughly 90 seconds
My weight is down to 160s and I am anxious to get it back up.
1ST Friday Bi-Tri -
Dumbbell Curls -
12 x 30
10 x 32.5
5 x 35
3 x 37.5
2 x 40
Barbell Preacher Curls -
1 x 85
6 x 75
4 x 80
5 x 80
2 x 85
2 x 85
Hammer Curls -
6 x 32.5
5 x 35
2 x 35
2 x 35
4 x 37.5
Concentration Curls -
8 x 30
10 x 32.5
8 x 42.5
4 x 47.5
1 x 52.5
1ST Monday Chest -
Bench Press -
10 x 115
3 x 130
3 x 125
2 x 135
1 x 140
Flys -
12 x 22.5
10 x 27.5
8 x 32.5
6 x 37.5
3 x 42.5
1 x 47.5 (held for 20 seconds)
Incline Flys -
6 x 32.5
5 x 37.5
2 x 42.5
1 x 47.5 (held for 20 seconds)
1ST Tuesday Back -
Rows -
8 x 57.5
8 x 62.5
4 x 72.5
2 x 77.5
1 x 82.5
Deadlifts -
8 x 195
4 x 215
1 x 225
1 x 230
1 x 235
1 x 235
Bent over Lateral Raises -
10 x 22.5
7 x 27.5
5 x 32.5
4 x 37.5
2 x 42.5
1ST Thursday Shoulders -
Upright Rows -
6 x 85
4 x 95
3 x 105
2 x 110
5 x 95
Military Press -
4 x 95
3 x 100
2 x 105
1 x 110
1 x 115
Lateral Raises -
4 x 22.5
3 x 25
4 x 20
5 x 20
Shrugs -
5 x 195
5 x 205
4 x 215
2 x 225
1 x 235
2ND FRIDAY BI/TRI -
Dumbbell Curls -
12 x 22.5 (accidentally put the wrong weight on)
9 x 32.5
4 x 37.5
3 x 40
1 x 40
Barbell Preacher Curls -
4 x 80
5 x 80
3 x 85
1 x 90
2 x 90
Hammer Curls -
2 x 37.5
3 x 37.5
4 x 35
2 x 40
2 x 37.5
Concentration Curls -
9 x 42.5
3 x 47.5
3 x 45
7 x 45
2 x 52.5
1 x 55
2ND Monday -
Bench Press -
10 x 115
5 x 130
2 x 135
1 x 140
1 x 145
Flys -
12 x 32.5
8 x 37.5
4 x 42.5
1 x 47.5
3 x 42.5
Incline Flys -
10 x 32.5
5 x 37.5
4 x 40
2 x 42.5
2ND Tuesday Back -
Rows -
10 x 62.5
8 x 72.5
4 x 82.5
2 x 87.5
1 x 90
Deadlift -
8 x 205
5 x 215
3 x 225
1 x 235
1 x 235
Bent over lateral Raises -
8 x 27.5
6 x 30
4 x 32.5
6 x 37.5
5 x 42.5
2ND Thursday Shoulders -
Upright Rows -
7 x 95
4 x 100
2 x 105
2 x 110
1 x 115
Military Press -
10 x 85
4 x 95
2 x 105
2 x 110
1 x 115
Lateral Raises -
7 x 20
3 x 22.5
3 x 22.5
4 x 25
2 x 27.5
Shrugs -
8 x 200
7 x 205
5 x 215
2 x 225
2 x 235
3RD Friday will actually be today, Saturday. This is due to the fact I was so tired when I got home from work that I passed out right away. I’m a structural mover so its fairly labour intensive work.