dopemaster
Bluelight Crew
Ok so long story short:
30 years old, 6 ft.1'', 215 lbs., Lean but muscular, Healthy diet
Goal: Increase strength, Get toned and ripped, Put on minimal bulk, I would like to keep the same lean figure so I'm guessing Ill lose a bit of fat and gain a bit of muscle, I wear the same size clothes as when I used to lift hardcore to give you an idea as to my my fitness level, I have lost a bit of muscle and packed on a few lbs. over the years but Im still relatively fit and considered to be in great shape by most people I know, That being said I know I should be in much better shape
As far as my workout schedule: 4 day chest/arms alternating legs/back schedule. I would then switch and forth to the 3 day schedule hitting everything with a squat/bench/hang clean base. So every few weeks or every week Id switch between the 4 days and 3 day program. Of course I would do the supplement isolation exercises as well mainly focusing on the chest and arms in terms of isolation.
I would be cycling between pure strength, strength/bulk and endurance/tone in terms of weights and reps. The only exercise program Im not going to run is pure bulk as its not my type of look and Im not looking to gain pure bulk.
I will also being doing a 6 day cardio program with light calestenics most every day.
Right now I've just gotten clean and usually walk 4-6 miles a day and do pushups and ab exercises. Im going to be setting up the free weights soon and my strength is just coming back. I'm back from years of opiate addiction and now seems like a good time to jump right back into working out. I suppose even when I was using I did skateboard a lot and bicycle but the last two years I have only been doing pushups and situps.
Bad arm:
Elbow is the worst part. 2 dislocations with many fractures. Broke it again. So 3 total breaks in the elbow. Ive got about 10 plus tiny pieces of bone floating and ripped tissue. I have most the range of motion. I can only do about 20 pushups these days and I used to knock out 100 in a set and do em marine style etc. I haven't been doing much more than 3 sets of 20 pushups and ab exercises just to stay toned.
Broken the wrist on that arm once. It never stopped me from lifting weights but I usually did pushups off my knuckles to avoid pain.
So Im very experienced with lifting and had set a school record on the squat rack my senior year of high school. I also took weightlifting I and II in college. Same deal with high school. I have my own set of Olympic free weights and dumb bells. I also have books on training.
Basically I want to get my arm as strong as possible. Obviously if I do this I will work the whole body as I am clean right now and really wanting to turn my health around. I used to lift for size and strength. Right now I would prefer to just get stronger and more toned and leaner. I don't mind if I bulk up a bit, but I prefer the lean look. I could use a bit more bulk in my chest/arms/back so that's ok.
Im gonna try to go to phsycial rehad and hopefully they will run a cycle but I don't know if they will.
It takes 6 months to see these people usually and I have access right now and am experienced with IM. Im sure I don't know everything and this is definetly a different ball game.
I guess Id like to know what would be good for a cycle as I don't know what to buy. My man always just goes for getting bigger and that's not what I want. Hes a fat boy though.
I usually did the bench/hang clean/squat 3 day a week program and supplemented with various dumbbell excercises. Im pretty big on the curved curl bar as that hits your arms in so many ways. Im not sure if I should be doing cleans or not at as much weight. Also should I forgo those gloves that wrap around the bar as Ive had dislocations.
So yeah whats the best for strength? Any tips advice would be appreciated. Also I want to make my connective tissue stronger so my arm don't pop out again. Really I want to get in shape and try to make my elbow better at the same time.
Also are there any specific exercises for the forearm and arm in general as that's something I want to work a lot. I already know how to make my chest huge but Im sure you guys know more. So I suppose I plan on doing full body but I want to maximize my results as it hurts a bit to work out. I think once I start putting on muscle it will get easier.
30 years old, 6 ft.1'', 215 lbs., Lean but muscular, Healthy diet
Goal: Increase strength, Get toned and ripped, Put on minimal bulk, I would like to keep the same lean figure so I'm guessing Ill lose a bit of fat and gain a bit of muscle, I wear the same size clothes as when I used to lift hardcore to give you an idea as to my my fitness level, I have lost a bit of muscle and packed on a few lbs. over the years but Im still relatively fit and considered to be in great shape by most people I know, That being said I know I should be in much better shape
As far as my workout schedule: 4 day chest/arms alternating legs/back schedule. I would then switch and forth to the 3 day schedule hitting everything with a squat/bench/hang clean base. So every few weeks or every week Id switch between the 4 days and 3 day program. Of course I would do the supplement isolation exercises as well mainly focusing on the chest and arms in terms of isolation.
I would be cycling between pure strength, strength/bulk and endurance/tone in terms of weights and reps. The only exercise program Im not going to run is pure bulk as its not my type of look and Im not looking to gain pure bulk.
I will also being doing a 6 day cardio program with light calestenics most every day.
Right now I've just gotten clean and usually walk 4-6 miles a day and do pushups and ab exercises. Im going to be setting up the free weights soon and my strength is just coming back. I'm back from years of opiate addiction and now seems like a good time to jump right back into working out. I suppose even when I was using I did skateboard a lot and bicycle but the last two years I have only been doing pushups and situps.
Bad arm:
Elbow is the worst part. 2 dislocations with many fractures. Broke it again. So 3 total breaks in the elbow. Ive got about 10 plus tiny pieces of bone floating and ripped tissue. I have most the range of motion. I can only do about 20 pushups these days and I used to knock out 100 in a set and do em marine style etc. I haven't been doing much more than 3 sets of 20 pushups and ab exercises just to stay toned.
Broken the wrist on that arm once. It never stopped me from lifting weights but I usually did pushups off my knuckles to avoid pain.
So Im very experienced with lifting and had set a school record on the squat rack my senior year of high school. I also took weightlifting I and II in college. Same deal with high school. I have my own set of Olympic free weights and dumb bells. I also have books on training.
Basically I want to get my arm as strong as possible. Obviously if I do this I will work the whole body as I am clean right now and really wanting to turn my health around. I used to lift for size and strength. Right now I would prefer to just get stronger and more toned and leaner. I don't mind if I bulk up a bit, but I prefer the lean look. I could use a bit more bulk in my chest/arms/back so that's ok.
Im gonna try to go to phsycial rehad and hopefully they will run a cycle but I don't know if they will.
It takes 6 months to see these people usually and I have access right now and am experienced with IM. Im sure I don't know everything and this is definetly a different ball game.
I guess Id like to know what would be good for a cycle as I don't know what to buy. My man always just goes for getting bigger and that's not what I want. Hes a fat boy though.
I usually did the bench/hang clean/squat 3 day a week program and supplemented with various dumbbell excercises. Im pretty big on the curved curl bar as that hits your arms in so many ways. Im not sure if I should be doing cleans or not at as much weight. Also should I forgo those gloves that wrap around the bar as Ive had dislocations.
So yeah whats the best for strength? Any tips advice would be appreciated. Also I want to make my connective tissue stronger so my arm don't pop out again. Really I want to get in shape and try to make my elbow better at the same time.
Also are there any specific exercises for the forearm and arm in general as that's something I want to work a lot. I already know how to make my chest huge but Im sure you guys know more. So I suppose I plan on doing full body but I want to maximize my results as it hurts a bit to work out. I think once I start putting on muscle it will get easier.
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