so weak...out the gym since jan...my lifts are rediculous

[HAYEZ]

been out gym with injured delt chest 6 months

this week back on routine and starting small cycle

instead of going heavy was going to do wid weight sets of 10 for each exercise 4 weeks
routine
day 1 chest
day 2 back
day 3 shoulders
day 4 legs
day 5 arms
day 6 off
day 7 repeat

then once deca starts kickin in

4-6 rep range

day 1 chest tri
day 2 back bi
day 3 shoulders
day 4 legs
day 5 off
day 6 repeat

4 weeks hitting hgh reps should get my strength kicking again ya think? get my body used to it again

then once on cruise maybe do a week on hi reps week 2 low reps going back and forth? anybody have any opinion?

ny chest exercise or front delts tho im not goin go up in weight at all ever...ill just increase reps no matter what..not tearing my shit again

[Jrod5150]

Hey man I'm just glad to hear your back in the gym. :woot:

Shit dude whatever it takes to get the ball rollin again, handle your biz! Your plan looks good and I think it will work well for ya, for the most part. One thing that you may want to consider is switching it up periodically. That's what I would do anyway. The set schedule of Mon-chest, tues-back etc can get boring after awhile. Have you considered Full body circuit training? Works great for strength gains.

1 more thing you might wanna try. If you don't do full body, another good one is (for example) day 1-chest and bi's, day 2-back and tri's. I love that combo (especially for strength gains). :overhead:

[silver_shadow]

you might want to try rippetoe's 3x5, it will help you gain back strength and size real quick.

[Sue Me]

And, not sure about your gym, but I go out of my way to avoid lifting chest as Day 1 b/c it seems that Monday's are National Chest Day at my gym - getting a bench is impossible, get a squat rack/power rack is cake.

+1 on the Fully Body - I had a layoff and serious (dramatic) weight loss a few months back and now pretty healthy and doing:

Day 1: Fully Body
Day 2: Barbell Complexes
Day 3: Push
Day 4: Pull

I like the results and have added back 20lbs.