I have decided to start from square one and get back to basics to start off. I also wanted to use a challenge type workout so I decided to go with Body for Life by Bill Phillips. This was a program I used when I first started researching weight training and I had good succuess with it so I'm going to give it another go. I'll turn to something completely different afterwards for the second phase.
BFL advises three days of weightlifting alternating between upper and lower body and three days of cardio on an empty stomach with one rest day. Obviously my selection of exercises will be coming from the
compound movements (bench press, squat, row, etc) with the
isolation movements at the end of the workout. I'm thinking of adding in another day of weight training but I'll wait and see how my body adjusts to the long layoff. I can tell you this week hasn't been a fun one getting back into the game but it's slowly coming back to me.
btw, I had a Biggest Loser type weigh in this week losing 5 lbs this week. I certainly dont expect to see anymore big weeks like this lol. I guess this is what happens when you get back into a workout schedule after being lazy lol.
Starting Weight: 231 lbs.
Current Weight: 226 lbs.
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