Hi everyone. I'm getting back in the game (after 2 years of working out about once a week) and am looking for some tips on my routine. I've had some injuries so here is my background so you know what I'm working with.
I played football for like 7 years, powerlifted for 4 years. I tore my left shoulder labrum 3 times and had 2 surgeries, the last one being 4 years ago. Flat and incline BB bench are really my only problem exercises and my surgeon recommends that I don't do them. I'm willing to ignore this if I have to.
When I trained I did bench, squat, deadlift, powerclean and auxillary exercises supporting the big 4. Pretty much everything I did was for some functional football purpose and I didn't have much in the bicep/pec region. At 5'9", 195 lbs (after the first surgery), maxes were:
Bench - 330
Squat (deep) - 425
Deadlift - 515
Powerclean - 295
Right now I'm 5'9", a softer 184 lbs, and have belly fat mostly on the side around my obliques/lovehandles. I probably couldn't do anything close to the above lifts. I don't look THAT bad but there is a lot of room for improvement.
Basically, I want to get myself awesome looking first and then slowly start working on strength again. Not necessarily at the above levels, but functional strength for MMA. Here's what I started doing a few weeks ago:
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Monday (chest/ tris):
4 chests - (flat DB bench, incline DB bench, standing cable flys, dips)
3 tris - (DB skull crushers on the floor, tri pushdowns, overhead tri extensions with a 45 standing on a half stability ball)
Tuesday (back/ bis)
4 backs - (pull ups, seated rows, standing bent-over rows, lat pulldowns)
3 bis - (preacher curls with EZ bar, hammer curls, standing one arm curls while holding the other arm parallel to the floor)
Thursday (shoulders/ abs)
4 shoulders - (seated DB shoulder press, front raise, lateral raise, shrugs)
3 abs - (ab wheel, stability ball jackknife, that thing where you grab a rope on your knees and touch your head to the floor)
Friday (legs)
quad extensions, hammy extensions, calf raises, leg press
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This all with random cardio thrown in, 2000-2500 calories a day, and a 27g protein shake after every workout. Roughly 7-9 hours of sleep a night and 1-2 nights of heavy drinking every week (but I'm planning on cutting back). For all those exercises I do 3 sets of 10-12. Each week I try to mix up the exercises with the same template but don't have much of a long term plan for what I want to happen.
I want to incorporate full body workouts or power lifts but am not sure how to do it. The diet and or supplements also need tweaked. At this point I really think I can only get 4 days a week.
ANY help would be GREATLY appreciated!!!!
Thanks!!!
I played football for like 7 years, powerlifted for 4 years. I tore my left shoulder labrum 3 times and had 2 surgeries, the last one being 4 years ago. Flat and incline BB bench are really my only problem exercises and my surgeon recommends that I don't do them. I'm willing to ignore this if I have to.
When I trained I did bench, squat, deadlift, powerclean and auxillary exercises supporting the big 4. Pretty much everything I did was for some functional football purpose and I didn't have much in the bicep/pec region. At 5'9", 195 lbs (after the first surgery), maxes were:
Bench - 330
Squat (deep) - 425
Deadlift - 515
Powerclean - 295
Right now I'm 5'9", a softer 184 lbs, and have belly fat mostly on the side around my obliques/lovehandles. I probably couldn't do anything close to the above lifts. I don't look THAT bad but there is a lot of room for improvement.
Basically, I want to get myself awesome looking first and then slowly start working on strength again. Not necessarily at the above levels, but functional strength for MMA. Here's what I started doing a few weeks ago:
----------
Monday (chest/ tris):
4 chests - (flat DB bench, incline DB bench, standing cable flys, dips)
3 tris - (DB skull crushers on the floor, tri pushdowns, overhead tri extensions with a 45 standing on a half stability ball)
Tuesday (back/ bis)
4 backs - (pull ups, seated rows, standing bent-over rows, lat pulldowns)
3 bis - (preacher curls with EZ bar, hammer curls, standing one arm curls while holding the other arm parallel to the floor)
Thursday (shoulders/ abs)
4 shoulders - (seated DB shoulder press, front raise, lateral raise, shrugs)
3 abs - (ab wheel, stability ball jackknife, that thing where you grab a rope on your knees and touch your head to the floor)
Friday (legs)
quad extensions, hammy extensions, calf raises, leg press
--------
This all with random cardio thrown in, 2000-2500 calories a day, and a 27g protein shake after every workout. Roughly 7-9 hours of sleep a night and 1-2 nights of heavy drinking every week (but I'm planning on cutting back). For all those exercises I do 3 sets of 10-12. Each week I try to mix up the exercises with the same template but don't have much of a long term plan for what I want to happen.
I want to incorporate full body workouts or power lifts but am not sure how to do it. The diet and or supplements also need tweaked. At this point I really think I can only get 4 days a week.
ANY help would be GREATLY appreciated!!!!
Thanks!!!