Alright why not, here’s what I got. I took 3 months off of lifting from 11/08 to 2/09 after I finished football. I had surgery on my hand and rested up my ankle and got fat and weak in the process. Now that my football career is over I’m focusing on staying in shape and probably hitting a powerlifting meet later this year or early next.
Here’s what I’ve been doing: I’ve been tracking my diet on fitday for about a month. Calories average about 3200/day. Macros are around 45/35/20 f/p/c. Supps are whey, zma, and fish oil. Here’s the training split from this month:
Also, arms, calves and abs are usually trained 2-3x/week. Calves are usually taken to failure and arms are just done for one exercise each tris/bis to get a pump then stop before failure. Cardio is done 4x/week incline walking at 4.2 for 15 min.
Yesterday was 15min on the stair master, leg raises x20, machine preachers and tricep extensions, 50 reps each. Took about 5 mins and static stretched my legs afterward, which I haven’t done in awhile. Today is back day and I feel fresh and ready to move some weight.
My trap has been getting a little worse, I’ve got a nerve impingement at my C7 disc according to my chiro. But today wasn’t bad, as long as the shrugs are light and done to focus on squeezing and getting blood flowing they feel good. Same with the shoulder press. Legs tommorrow!
Leg day was essentially the same as last week, after arms today I will change the routine slightly for the next 3-4 weeks. Carbed up yesterday to around 450g which is about 300g more than normal days. The weather is shitty here in Chicago and it’s got me feeling pretty shitty too.
50x3 (free motion)
A1/A2 same
Carbs will be around 100 today, today’s session was better than I thought it would be. I will do some program retooling before coming back Thur.
50lbx3
New split started yesterday, 20min walking beforehand. Felt good, will be doing new chest/shoulder split today. I’m starting to see some more detail in my midsection which is encouraging.
Today was brutal and I felt like throwing up after hack squats. I will move the DL weight up to 295 next week and keep moving it up if I complete all 10 sets.