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[Steve123]

I started the following routine. I know it is probably not the best for Bodybuilding but I'm just trying to get back in shape, get some good CV and Muscular endurance/condidioning, lose fat and retain muscle. I've done it all by now and nothing seemed to be shocking my body until I tried this starting a couple of weeks ago. I would love to hear some suggestions (keep in mind I'm still only 1 year out from a major knee surgery - replaced ACL/PCL/MCL so I'm somewhat limted).

3 day split. Monday, Wednesday, Friday (Tues, thurs, sat = Cardio only and Sun is rest).

Giant Sets (move through each circuit with limited rest and then take two minutes between Giant Sets)

5 Total Sets of the following Circuit

Behind the Neck Press (12-15)
DeadLift (12-15)
Dips (angled for chest) (12-15)
Front Squats (12-15)
Chins (12-15)

That is it man. The weight is heavy enough to make 12 reps difficult and 15 a matter of Will power. My goal is to slightly increase the weight each week. I plan to do this for about 6 weeks and see what happens.

 

[joshman]

Sounds interesting. Keep us updated on your progress

 

[Steve123]

I started the following routine. I know it is probably not the best for Bodybuilding but I'm just trying to get back in shape, get some good CV and Muscular endurance/condidioning, lose fat and retain muscle. I've done it all by now and nothing seemed to be shocking my body until I tried this starting a couple of weeks ago. I would love to hear some suggestions (keep in mind I'm still only 1 year out from a major knee surgery - replaced ACL/PCL/MCL so I'm somewhat limted).

3 day split. Monday, Wednesday, Friday (Tues, thurs, sat = Cardio only and Sun is rest).

Giant Sets (move through each circuit with limited rest and then take two minutes between Giant Sets)

5 Total Sets of the following Circuit

Behind the Neck Press (12-15)
DeadLift (12-15)
Dips (angled for chest) (12-15)
Front Squats (12-15)
Chins (12-15)

That is it man. The weight is heavy enough to make 12 reps difficult and 15 a matter of Will power. My goal is to slightly increase the weight each week. I plan to do this for about 6 weeks and see what happens.

Just got back from this workout and I am absolutely destroyed! I feel like I just went through a pre season conditioning session. This workout absolutely kicks my ass - Cardio Vascular, Muscular... Lactic Acid build up. Anything that wipes me out like this has to be good for me!

 

[jamescb77]

Giant sets have there place for sure. I use them when dieting for shows you probably won't gain a lot of strength unless you were previously much stronger and its that returning but its good for overall health and conditioning

Sent from my LG-D850 using Tapatalk

 

[Steve123]

Giant sets have there place for sure. I use them when dieting for shows you probably won't gain a lot of strength unless you were previously much stronger and its that returning but its good for overall health and conditioning

Sent from my LG-D850 using Tapatalk

Yeah for me it's about losing fat, conditioning and just getting back to something close to athletisism. My knee injury really screwed me up. I gained about 50 pounds and became a sedantary, out of shape fat ass.

I think i heard Dean Wormers voice in my head (Animal House) "Fat drunk and stupid is no way to go through life Son"..