Hey everyone, I've been out of the gym for about 3-4 months now (due to work and personal stuff) but am really looking to get back into training again. Work is still taking up a huge amount of my time right now so I only have 1 or 2 days to train a week, and when I do manage to get to the gym I usually only have time to spend 30-60 minutes training.
Current stats are:
Sex: yes please err I mean male
Weight: 165 lbs
Body Composition: Skinny with some definition, pretty low body fat% maybe around 10-13%
Total Years Training: 5, but usually more for fun then for serious gains
Current Routine: None
Diet: 3-5 meals a day, eating anything and everything. I have never had an issue with body fat so I don't worry too much about what I eat. I do try to eat as much beef, chicken, fish, vegetables, fruit, and non processed food as I can. So semi clean, with the odd (once or twice a week) take out meal or restaurant/bar meal.
Goals: Nothing fancy just yet, just wanting to get back into a training routine and build a base of strength for when I have time to seriously commit to a routine and proper goals of building size and strength.
Lifting Stats: Estimated 1RM now/1RM before I stopped working out)
Deadlift: 300 lbs / 405 lbs
Squat: 225 lbs / 300 lbs
Bench Press: 190 lbs / 250 lbs
Overhead Press: 100 lbs / 135 lbs
I understand that I'm not going to be making any miracle gains in size and strength only being able to train 1 or 2 a week, but right now my goal is to just get back into the gym, get a routine going and build up a bit of a base so that when work does slow down I'll be ready to jump into a more serious routine.
Before I stopped training while I was still trying to balance work, training, and life I was had 2 workouts that I would alternate between.
The first was:
A. Deadlift - 5 sets of 3 reps
B. Bench Press - 5 sets of 3 reps
C. Pull up - 5 sets of 3 reps
And the second was:
A. Squat - 5 sets of 3 reps
B. Overhead Press - 5 sets of 3 reps
C. DB row - 5 sets of 3 reps
If I had time and/or the energy I would add in some quick ab work and sometimes some face pulls or arm work.
As you can see these workouts where very simple, could be done very quickly and didn't have much volume. I am looking to do something similar this time around but am not really sure of what set/rep volume to use.
I do still kind of like the exercise selection, but am open to any suggestions that might make more sense, since they are all 'fun' exercises and I think that will help me get back into a routine of training of I look forward to being in the gym.
Feel free to ask any questions that I haven't answered in my post and any suggestions about set/rep selection or even exercise selection would be greatly appreciated. Thanks!
P.s Sorry for flooding the boards with yet another 'critique my routine!!!!' post. I tried checking the 'Do this routine not that one' post and a few others but nothing really fit into my very non muscle building friendly situation haha. Thanks again for the help!