Hopefully this is the appropriate forum.
Looking to more seriously lift weights as soon as I get the surgical ok, approximately, 2 weeks from now.
Previous activities, former wrestler, cyclist.
Current activities before surgery were some light jogging and a home brew whole body program that probably was not worth mentioning.
I have read the lifting for newbie articles and the designing a damn good work out articles. I have tried to incorporate those principles into the following program, though feel the second workout of the week is questionable.
I will be doing the first day at home, Dumb bells only for the time being. The second will be at facility with full free weights and any Nautilus machine made.
Dumb bell Squats
Romanian Dead lifts
Dumb bell Bench Press
One Arm dumb bell Rows
Dumb bell Shoulder Press (sitting I think, standing better?)
These two are possible additions, but maybe a waste of energy.
Dumb bell Curls
Machine Bench or Bench press (incline, decline, regular?)
Chin ups (Weighted when needed to keep in rep range)
Machine military press
Dips (weighted to keep within rep range)
Each exercise will be 6-8 reps, 4 sets.
Thursday I will be lifting alone. Chemo Will be once every two weeks, so I may have only one workout on the chemo week, two on the off. Eating will be the recommended for the treatment, which is very much like a diabetic diet plan. I can up the protein I believe.
Suggestions, decent, totally borked and I didnt understand the articles?
Thanks in advance