Im new to this forum please let me know if this post would go better in another section?
So ive decided to start over from scratch. Ive been training for a few years and have gotten some good results and decent size. Ive been plagued by a few injuries over the years and have finally had the necessary surgery to fix them (rotator cuff and ac joint resection). Instead of trying to get the emmediate end results im starting from the ground up and rebuilding. This will be the start to my 6 month body recomp plan.
Im going to list my tentative plan and was looking for some input on it. Eventually i will begin loging everything with pics and stats. I beleive a log will hold me accountable for my success or failure.
as of right now im specifically working on cardio and shoulder rehab. Im trying to get myself down to a good lean starting weight. To many times ive jumped into a bulk with already to much additional body fat and never achieved the physique I wanted. This time im starting my program with a pre cut.
for cardio I currently do a tabata protcol cardio session 3-5 days a week first thing in the morning. I then do a long distance endurance style workout in the evening 5-6 days a week generally consisting of an hour of moderate intensity cardio. This is so that I effectively stress both my aerobic and anaerobic systems ultimately resulting in superioer cardiovascular health and fat loss.
The month of march I plan on preparing my body for the workouts to come. Ive been off lifting for some time with this shoulder surgery and rehab so jumping straight into an intense program would be a bad idea. So for march I will begin doing a bodyweight type workout with the addition of back squats and deads (my two favorite lifts). The bw exercises I plan to use will be pullups, chin ups, bw rows, dips, weight vest bearcrawls, etc. I think this month of bw will give me a good chance to get back into athletic performance shape and allow my shoulder a chance to strengthen without stressing it to much in the beginning. I will of course continue to do my shoulder rehab and cardio and continue to drop excess fat.
april-may-- muscle mass phase (hypertrophy)
This is where im undecided. I will begin my lifting here. I am looking to do a hypertrophy workout strictly for size. I will be decreasing my cardio and upping my caloric intake to amount for the increased caloric demand. As of right now I am leaning towards charles poliquins advanced gvt traning
Ive done the intermediate version with good success and have seen the effects the advanced has generated. Half way through this workout I will have a deload week in which ill allow my body to recover. This workout takes six weeks to complete so that will leave an adequate deload at the end of the gvt before moving into my next phase.
At this point i plan to move into a 5x5 type of powerlifting strength workout. I am currently looking into bill stars advanced 5x5.
I also have enough stocked up pro hormones to supply an army and might consider using one of them through one of these phases. What do you guys think about which one? the strength or mass phases? the ph im pry going to use will be a 19nor (tren extreme).
july-august—cut peak phase
This will be the end of this workout plan and I will move back into more cardio and probably use some crossfit style circuit training as my lifting choice. I will pry deload for a week or two and then move into the crossfit circuit training for a few months.
please critique all of this and join in on my journey to help me along the way. I hope in time this becomes a running diary of my quest. I have several supplement plan to support me throught the phases of the six months but will get into those deeper in later posts.