Back to the gym after 9 mos off......

[chewiniron]

Hey my MC bros....im back at the gym after about 9 mos off due to an injury...on my 3rd week now and feeling pretty good about it...a little rusty but i wanted to post my routine and have some input from everyone....and im starting to diet a bit too where i have put on some extra weight..lol...right now staying with low carbs and getting about 1.5 times bodyweight in protein....started taking cell mass creatine and hardcore hydroxycut this week as well.....
Sunday 25-30 mins cardio legs squats, leg curls, leg ext, calfs, leg press

Monday 25-30 mins cardio chest flat bench, incline bench , dumbell flys , cable crossovers

Tues Off

Wed 25-30 mins cardio Back Pull ups, Lat pulldowns, One arm dumbell pulls, seated cable rows , back ext

Thur 25-30 mins cardio Shoulders seated dumbell shoulder press, upright rows, front dumbell raises , shrugs

Friday 25-30 mins cardio Bicep Hammer curls, Preacher curls, incline bench dumbell curls , 21s on the cable machine

Sat 25-30 mins cardio Tricep Skull crushers, behind the head dumbell ext, push downs, kick backs

at this point im keeping all my reps around 10 excpet my last set im usally hitting failure by 8 , im switching between the eliptical and treadmill on cardio Im 5'9 212 lbs right now and not sure on bf but id be guessing to say around 20%...i have been lifting since i was 19 but off and on the past 2 yrs cause of my shoulder....been rehabed and getting back at it seriously again....havent used aas in bout 2.5 yrs and thinking about a cycle in the next few mos....any input.??? i was thinking sust @ 500 a wk , deca or eq 400-500 week, maybe d-bol to kick it off, and oral winnys at weeks 8-12 , and obviously PCT , clomid etc....also anyones input on adding IGF ?????

Thanks again in advance

 

[h8tr3d]

injurys suck bro! i just got one, and will be taking a month or 2 off......it sucks! Cycle looks pretty good.....

 

[Get_Swole]

Routine and cycle sound good bro believe me i know injury's suck as well. I had something similar happen was out from workout for about a year. Ruptured bicep, stay consistant and the muscle memory will for sure help you get back in it where you were.

 

[Presser]

welcome back

 

[Crazymank]

I like the idea of running any test,deca, and d-bol together. Not a big fan of EQ, I think its over rated. I dont think if you add winny at week 12 your going to get a whole lot from it.- just my opinion.

IGF is a wonderful thing. Id run it all the time if i could.

Glad your back.

 

[chewiniron]

Normal you dont think running winny weeks 8-12 will be worth it.??? as far as the IGF i have read some interesting post and im thinking pretty serious bout running it..... i def want to get lean for the summer