Back at it

[IncredibleHoss]

Sup fellas,

I’,m back at it starting Monday. I am off work and just have school starting in 1 month.
Work/my injury kept me outta the gym for almost a year. I went from a massive 205 down to 180-185 right now.

I am just curious what kinda workout I should follow for restarting my program (start light with lots of reps?)
Also, how many days of training ( I want to throw in cardio to because I wanna get in cardio shape)
Goal: Gain mass mostly lean but willing to bulk then cut.

Diet: plan on 6 meals a day. I am a college kid and have a nicer kitchen. So any recipes or quick ideas for bulking lean would help.

Any other advice please let me know

Thanks

*Day 1 i did basic back and bi day and im really feeling it this morning.
Had whey shake, banana, multi/fishoil/vitaminc 500mg and bcomplex. along with a bagel with lofat creamcheese

eggs in 30 mins

then train in 2 hrs

 

[mrgravez]

I think were almost in the same boat, I just came back two months ago to the gym after a dislocated/frozen shoulder injury 9 months ago.

I can tell you the first day back I did some light squats for reps and my muscles were hurting for a few days afterwards.

Two months fast forward and I am about 90% to where I was before I got injured besides shoulder and bench press as my shoulder does not have full ROM.

Just take the first few weeks very easy and get your muscles working again and you'll be back lifting heavy weight in no time at all. Not sure exactly what your injury was, but for that muscle group take extra time to ease back into things. I am still stuck doing about 30% of my old bench because my shoulder isn't what it used to be for presses. Even going through 6-7 months of physical therapy and getting cleared to lift again I am taking extra precautions to make sure I do not injure myself, and also following my PT exercises in addition to working out to allow my shoulder to regain full ROM.

 

[chaos13]

good luck boys

 

[IncredibleHoss]

Yeah im super sore still and ima do legs tomorrow.

do i just tough through the soreness or rest?
its like immobilizing me lol