I’m a long-time lurker but this is my first post.
I’m 39 and was an intermediate-advanced lifter before I took a sabbatical to the Caribbean and South America.
I love lifting but wasn’t able to consistently lift when travelling (i.e. Needed a break but got overly lazy)
I have not lifted since June, 2011!! I know, I know, tell me about it!!
Anyways, I’m back!!
This will be my program for the next 4 weeks:
Full-Body (Wednesdays, Fridays and Sundays)
Quads: Back Squats
Hamstrings: Leg Curls
Plus on Sundays only: Deadlifts
Each exercise for 3 sets.
Maximum of 10 reps to (almost) failure (First set will be a max of 10 reps then will drop, obviously, for the last two) Once I can do 10 reps, put more weight on.
2 minute rest periods between set.
P.S. My initial weight will be based on safety more than anything else, don’t want to get injured so it won’t necessarily be maximal weights.
I want to be lifting for no more than 45 minutes (wink to Poliquin!!).
So that’s 8 minutes per set (if my scientific calculator is correct), thus the 3 sets.
I chose the exercises because I need the most bang for my buck.
I will be on a low-carb diet, except for right after I lift (Surge) and Saturday I’ll carb up,
Thoughts? (Please be gentle, I haven’t lifted for a while so my Test is low)