Will this work out work to rebuild lost gains

Hi I haven't been training since a cycling accident in 2013, I just started again last week monday, below is my details:

Age:34
Height: 1.69
Weight: 86.2kg
Bodyfat%: 24%

Training schedule

Monday - legs
2×10 light squats(warm up)
5×5 heavy squats(increasing every set)
10 sets leg press(4×15 warm up, 3×8 working,3×20 @ 50% of max)
5×10 leg extension pyramid
5×10 leg curls pyramid
4×15 standing calf raise
2×20 lunges

Tuesday - shoulders
2×15 bent over flyers(warm up)
4×10 bent over flyers (increasing every set)
2×10 standing press(warm up)
5×5 standing press(heavy)
3×10 seated lateral raises
10×10 seated military press(50% of standing press)
3×failure shrugs(heavy)

Wednesday - back
2×15 45degree bent over rows(light)
3×10 45degree bent over rows(heavy)
4×10 dumbell lat pull ups(medium)
5×5 bent over rows(heavy)
5×1 deadlift(heavy)
6×10 ez bar bicept curls
4×10 dumbell hammer curls

Thursday - chest
2×12 flat bench barbell press(light)
5×5 flat bench barbell press (heavy)
5×10 incline dumbell press(medium to heavy)
5×10 ez bar pullovers (medium to heavy)
3×10 incline dumbell flyers (light strict form)
5×10 incline ez bar skull crushers(pyramid)
5×10 seated dumbell tricept extensions(pyramid)
3×10 flat bench closed grip presses(medium)
1× failure Pushups

Friday - legs
Same as Monday

Diet is reasonably good
Supplements:
Creatine, multi vits, b complex, bcaa,tribulus(evox), Herbalife aloe concentrate.

My question is, is this a good workout schedule or am I doing too much? So far feeling good except for the usual newbie pains and aches

Welcome back to training. I do however think you are trying too much too fast and must maybe rethink.


Your Thursday workout for instance: 34 sets.....???? Most of them 10 reps.

Thats definitely going to take you some time to complete.

Dude on 5sets your 1st set is normally a light warmup set and the other 4 working sets. So you are definitely stuck with too much volume there and strength or progression is going to be limited unless you sleap like a bear and throw in good numbers of quality calories in there.
Redesign your training based on Push/Pull/Legs and 5x5.
Good luck and keep pushing

i agree with the comments, waaay too much volume man. rather start off with 5x5 like RooiBul said or the basic 3 exercises per muscle , 3 sets of 10-12 reps

@ optron, I am doing what I used to do before the crash with far less weights, but I see what you mean, thanx for your advice I with tweak it a little maybe drop an exercise here and there and also reduce the volume

@ rooibul, I had thought of doing starting strength 5×5 for the first 3 months then cycle the above program with 5×5 every 8 - 10 weeks, honestly m feeling very good and so far haven't felt any pains in my wrists(both were injured during the cycling crash) I am pushing relatively light weights for now

diggamon wrote: @ rooibul, I had thought of doing starting strength 5×5 for the first 3 months then cycle the above program with 5×5 every 8 - 10 weeks, honestly m feeling very good and so far haven't felt any pains in my wrists(both were injured during the cycling crash) I am pushing relatively light weights for now

SS is a good program starting off to get into the motions, but long term you don't need it if you give a penny about your physique. Your current split is biased towards legs, I take it you want to give them more attention for the cycling? If so, doing a PPL could solve 2 problems. 1. Good muscle grouping 2. Increased frequency.

Also, if you are dead set on getting your cycling on par again, the best way to train for a sport, is a sport.

Sent from my E5603 using Tapatalk

Furk wrote:

diggamon wrote: @ rooibul, I had thought of doing starting strength 5×5 for the first 3 months then cycle the above program with 5×5 every 8 - 10 weeks, honestly m feeling very good and so far haven't felt any pains in my wrists(both were injured during the cycling crash) I am pushing relatively light weights for now

SS is a good program starting off to get into the motions, but long term you don't need it if you give a penny about your physique. Your current split is biased towards legs, I take it you want to give them more attention for the cycling? If so, doing a PPL could solve 2 problems. 1. Good muscle grouping 2. Increased frequency.

Also, if you are dead set on getting your cycling on par again, the best way to train for a sport, is a sport.

Thanks bro but m done with cycling once bitten twice shy, PPL please elaborate, concerning hitting legs twice I always had the belief that if your legs are strong the whole body follows easily and also I enjoy squats a lot even though calves are rather small,another reason I hit legs a lot is coz most Africans have thin legs while upper body develops quickly and I prefer looking proportional then looking like a live version of johnny bravo aka weekend warrior syndrome.

Push Pull Legs each on a separate day