ok, my program

[jakeman]

I work from 6 AM until 4 PM so I lift at about 5 PM. It takes me about 2 hours including cardio.
So here it is:

Sun: Legs/cardio/abs
Mon: cardio/abs*
Tues: Chest/cardio/abs
Wed: Back/cardio/abs
Thurs: Shoulders/cardio/abs
Fri: cardio/abs*
Sat: Arms/cardio/abs
(*Mon. and Fri. I cannot workout, I coach b-ball on Mon., and have a meeting on Fri., so I will only do cardio)

So last night was back:
t-bar: 6 sets x 12 reps, with a 45 lb. plate
lat pull downs (back): 6x12 @ 80 lbs. (mach)
lat pull downs (chest): 6x12 @ 70 lbs.(mach)
seated cable rows (close grip): 6x12 @ 80 lbs.(mach)
seated cable rows (wide grip): 6x12 @ 80 lbs.(mach)

I will add one arm rows and straight arm pull downs as I go
I am focusing on low weight; using slow, controlled reps.

I skipped abs (I know, I know)

4.1 miles (1 hr.) on an elliptical burning 900 calories, at a resistence level of 5. The last two days i did about 4 miles but on a resistance level of 1 so I burned last night and this morning was all wobbly when I woke up.

Pretty good feeling this morning, my back is still on fire, I love that feeling.

[jakeman]

any help will be appreciated
I figure 6-8 weeks, by then I think i'll learn another set of ideas from the site and switch it up.

[trainerbob]

Wow, you're really going at it hard. Keep up the hard work, it should pay off. What are your goals? Build mass, lose fat, etc.

30 sets is a lot for just one bodypart. No wonder your back is on fire. My first thought is you could get just as good a workout with fewer sets, as long as you keep the intensity at a high level.

[jakeman]

this is my program to begin again, eventually with help from others, I will need to go to a lower set, high intensity workload, but i suppose I have to start somewhere. This seemed to be the best way to shock my system, now the hard part: keep on working!!!

[trainerbob]

When you say 'begin again' do you mean that you were heavy into weight training in the past? I wouldn't want to offer advice on stuff you already know. My personal preference when working back into shape after a layoff is to do it a bit more gradually so I don't tear up my muscles too bad.

[jakeman]

begin again, more like start anew. I have been in and out of weight training for about 15 years (more out than in) and have always quit. Of couse I was in to drugs and partying then. I cleaned up my act 2 1/2 years ago and am now trying to get into shape, hopefully to make this a new lifestyle.

OK, so yesterday was shoulders:

smith mach presses: 6 x 12 @ 50 lbs.
hammer presses: 6 x 12 @ 60 lbs.
arnold presses: 6 x 12 @ 15 lbs.
up right row (mach): 4 x 12 @ 50 lbs.

I will add side lat raises, front lat raises, and shrugs as I go.
Same as before: slow reps; good control

I skipped abs (again)
3.29 miles (45 min.) on eliptical on res. of 5, for 722 calories

I haven't said anything about diet (probably for another thread) but I have cut out breads and sweets (i think the breads are harder). And i drink a 50 g protein shake after cardio. It is a start.

[jakeman]

I took a day off Fri. Saturday was arms:

concentration curls (mach): 6x12x60
concentration tris (mach): 6x12x70
(these were supersetted)

incline db curls: 4x12x25
alt db curls: 4x12x25
angle push down (mach): 4x12x5
straight push down: 4x12x5

4 miles on elliptical @900 calories
no abs again

Sunday I missed legs, gym closes early, I only got 2 miles on elliptical.
Oh well tonite chest, I'm excited

[jakeman]

chest yesterday:

flat bench: 6x12x 95,105,115,125,115,105
incline hammer: 6x12x90
decline hammer: 4x12x110
cable x-over: 6x12x70
mach fly: 6x12x7

no cardio

I feel pretty sore, this morning but it is a good pain, a nice steady burn.