Could you guys please take a look at this?

[Jake LaMotta]

What's up fellas. I'm just coming back from 2 surgeries that I had. An umbilical hernia surgery in April and a torn pec surgery that I had in May. My pain has gone down ALOT. I am done with PT and I'm cleared to go back to lifting. I will be changing my routine (doing different exercises than listed) every 3 weeks. I'm 26 years old and have been lifting on/off for about 11 years but only in the last 2 years have I really been dedicated and educated in terms of workout, nutrition, and suppplement knowledge. For now I will only be taking multi vitamins, vit c caps, whey+dex PWO, slow blend pro+flax at bedtime, no AAS or HGH (for now anyway). How does this look:

Four days a week

Day 1 Mon.

1. Seated cable rows to abs 10,8,6
2. Seated cable rows to neck (using rope) 10,8,6
3. Close grip lat pulldowns 10,8,6
4. Wide grip lat pulldowns 10,8,6
5. Seated hammer curls 12,10,8
6. Standing straight bar curls 12,10,8

Day 2 Tues.

1. Flat dumbell press 10,8,6
2. Incline dumbell press 10,8,6
3. Flat dumbell flys 12,10,8
4. Cable internal rotation 12,10,8
5. Tricep pushdowns (overhand straight bar) 12,10,8
6. 4 way neck machine 12,10,8

Weds.

OFF

Day 3 Thurs.

1. Squats 10,8,6
2. Leg extensions 12,10,8
3. Lying leg curls 12,10,8
4. Standing calve raises 12,10,8
5. Ab crunch machine 12,10,8
6. Oblique twist machine 12,10,8

Day 4 Fri.

1. Seated overhead dumbell press 10,8,6
2. Seated front dumbell raises 12,10,8
3. Seated lateral raises 12,10,8
4. Bent over reverse flys (rear delts) 12,10,8
5. Dumbell upright external rotation 12,10,8
6. Barbell shrugs 12,10,8

Sat.

OFF

Sun.

OFF

Am I doing too much? Too little? I will start off EXTREMELY light and every week gradually move up in weight. Any advice would be greatly appreciated.

 

[Jake LaMotta]

Anyone?

 

[Jake LaMotta]

43 replies and no critiques? C'mon fellas help a brother out, I'm just coming back from a major injury and surgery. Even if it's a bad critique, let me know where I'm going wrong.

 

[Big A]

Well, there's a lot that I see wrong with it.
Go to the Article's Forum and read my Sticky called 'Growth principles for beginners'. It should explain a lot.

Regarding your umbilical hernia, can you elaborate on that please. I have the same problem and I am getting mine fixed soon and I want to be more informed about it.

 

[norm1220]

When ever I come back after a long layoff (especially injury related) I do fullbody workouts 2 times per week. I'll do this for about 8 weeks before spliting the body parts.

Do the larger bodyparts first for 2 sets each and then the smaller ones for one set. Legs(2 sets), Back(2 sets), Chest(2 sets), Shoulder(1 set),Bi(1 set),Tri(1 set), Finish with ab work.

 

[littlemack]

Way overkill Jake! I think you should definitely start back a lot slower with much less sets.

 

[n4dmoney]

Try DC Training

 

[norm1220]

Oh man.... just the idea of DC training right after a torn pec makes me cringe. Couldn't he just pour gasoline over himself and then light a match?

The pain.... the pain...... not to mention the next round of surgery!

 

[mike1107]

IMO

1) u're doing a bit too much

2) ther choice of exercices is not ok, switch to basical exercises