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Old 01-22-2003, 02:11 AM #1
The Golden Bear The Golden Bear is offline
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Ok, its been a year since i have lifted weights. Im worried about how much i have lost.

Tmr i will do sets of 15 to get my body back in the groove. Hopefully i will be happy.

Looks like im going to lifts 3 days a week. I alredy do BJJ 3-5 times a week.

The way i see it is that i can lift 3 days and roll for the other 4 days. This way i can give 100 percent each time.

Now i need to find out what days im going what lifts. Gimme a hand people, i want to see how u guys would make a 3 day a week program. thanks dudes.
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Old 01-22-2003, 02:49 AM #2
seldomTap seldomTap is offline
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After the lay off, I would probably do a routine of major movements for a few weeks to get your body back into the weight game again. Bench, squat, deadlift, clean, chin and upright row. All the basics. Do this for about 6 weeks, that should be long enough to shock your muscles back into growth. After that, you could start a 3 day split similar to this.
Day 1:
Chest and triceps
Day 2:
Legs and biceps
Day 3:
Back and Shoulders

day 3 is a *****, but if 3 days is the max, then back and shoulders will compliment each other pretty well, a lot of tie ins get worked there.

Hope that helped a bit
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Old 01-22-2003, 03:56 AM #3
The Jake The Jake is offline
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Seldom pretty much summed up what I'd do.

Can't go wrong with the core exercises.

- The Jake
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Old 01-22-2003, 03:39 PM #4
Kempo Chris Kempo Chris is offline
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u gotta do some cardio
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Old 01-22-2003, 05:00 PM #5
The Golden Bear The Golden Bear is offline
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I dont belive in cardio... 4 hours of BJJ and 2 hours of GrecoRoman/Takedown is good for right now.
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Old 01-22-2003, 05:13 PM #6
Kempo Chris Kempo Chris is offline
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r u planning on competing in anything?
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Old 01-22-2003, 07:52 PM #7
The Golden Bear The Golden Bear is offline
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nah, not now. If i fight i will start running.
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Old 01-22-2003, 07:59 PM #8
The Golden Bear The Golden Bear is offline
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Ok Litfed.

Did 3x15:
Bench
Leg Press
Leg Extention
Lat Pulls - front and back

Im sore. Friday im going to add some leg curls, Tricep pulls, some curls, military press.
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Old 01-22-2003, 09:24 PM #9
The Golden Bear The Golden Bear is offline
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Goin to BJJ class. Legs are sore, but this will help.
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Old 01-23-2003, 02:04 AM #10
seldomTap seldomTap is offline
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I agree with the cardio comment, normal cardio bores **** out of me, I need to be doing something to actually anjoy it. I hate running for example, but can run for hours at rugby when there is a purpose.
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