New Journal for new fresh start

[chunkychaz]

ok some of <edited: you> guys may of read my old posts in which i said i wanted to increase size and strength, but this has come at a cost my general fitness has suffered yes i can lift more but im struggling to keep up with friends kids and cant run more than a few hundred yards i need to do summit bout this, my diet is improving but think i need to put together a new workout and incorporate some dreded proper cardio, but i dont want to lose my muscle and strength i have for till now, please can someone help me with a good workout.

[hodi]

Hey mate, good to see you coming back for more!

How many days can you train a week? Could you maybe do a 4 day weights routine with a bit of cardio at the end and a circuiits sesh once a week? Running around with the kids seems cardio enough for my lazy mind
I'm just starting on this for a change, mainly psychological to mix things up from my 5 day split from the last year, and also to free up an extra evening. You just reminded me to get back on some cardio too

[chunkychaz]

i dont get to run around after the kids often enough for it to be benificial. i can train 3-4 times a week really hate restarting i find it the hardest part especially when it involves static cardio but its winter so outside is not best place to be.

[hodi]

Try some classes and pair up with a gym buddy? Might make training something to look forward too, worked for me in exactly the same position a couple of years ago

[chunkychaz]

ok guys got my new workout it is as follows

Legs and Shoulders
Leg press or Squats
Leg Extention
Leg Curl
Calf Raises

Shoulder Press
Raises Rear/Side

Chest and Triceps
Flat Bench Press
Upright Press
Pec Dec

Tricep Pushdowns
Tricep Overhead Extention


Back and Biceps
Lat Pull Down (wide grip)
low Pulley Row
Shrugs

Barbell Bicep curls
Precher Curls (Ez Bar)

on top of this i plan to do 10 mins cardio before and same after. im looking to also start training with kettle bells training.

[hodi]

Not all on the same day I hope?!

[nickphillipp]

Looks to me like there's a legs and shoulder day and a back and biceps day?

correct me if im wrong.

have you looked at doing something like stronglifts, would probably work better with your goals.

[MJ.23]

Id say westside for skinny *******s would fit better. More oriented for athletes with the plyo/sprint day.